WOD~

Max Squat Clean 15 min to find

Then....

AMRP15

10 SQUAT clean and thruster 135/95#

10 Lateral Burpees over the bar

Post weight sets and rounds to comments.

It's a dynamic day!

Dynamic movements are basically when muscles can be worked on their own, without equipment or outside force. Unlike the resistance training we incorporate, dynamic exercises force the muscles to use body force against another in order to provide tension. These exercises don't need equipment but they fatigue the muscles in unique ways by creating force and resistance with your own body weight and can reach a huge range of motion.

WOD~

OH Squats 3x3

Then...

AMRP12

3 C2B pull ups (if you can, release at the top)

6 Clapping push ups (if you can, slap chest)

9 Jumping back squats 75/55#

Post weight sets and time to comments.

WOD~

15 min to find max DL

Then...

15-12-9-6-3

DL 225/155#

Handstand push ups

Post weight sets and time to comments.

WOD~

Bench 3x5 with max pull up attempt in between sets

Then....

3rds:

20 push ups

400m run

Post weight sets/counts and time to comments.

Elizabeth

Those of you at Monday night's WOD will understand the humor of this picture! How do you do your squats? Flap your arms like a chicken? Frog hop/bounce? Praying? Such diversity! :)

WOD "Elizabeth"

21-15-9

Squat cleans (YES- that is BELOW 90!) 135/95#

Ring dips

Post weights and times to comments.

WOD~

For max reps:

4 min rowing for calories

60 sec rest

3 min kb swing (55/35#)

60 sec rest

2 min BW back squats

60 sec rest

1 min shoulder to overhead (95/65#)

Post weight and rep total to comments.

The Crossfit Pyramid

The foundation of the CrossFit Pyramid is ''Nutrition''. This is something that cannot be overlooked, as it is the base of all that we do to achieve ultimate health. I know you hear us preach Paleo style eating to you.... it is what your body needs to achieve our goals. The processed foods and sugary drinks are not going to help us achieve the healthy weight, look, or feelings that we are longing for. So...... as a reminder, CrossFit's nutrition prescription:

"Eat meat and vegetables, nuts and seeds, some fruits, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat...Nutrtition can be a toucy topic, like politics or religion, that people take very personally, but good nutrition is the foundation not only for general health but also for high-performance fitness.'' - Coach Greg Glassman.

We will take care of the remainder of the pyramid for you, but YOU need to be responsible to take care of the foundation!

WOD~

OHS Drill

Then...

5 rounds:

10 OHS (115/75#)

15 Pull ups

400m Run

Post weight and time to comments.

Our last HooverBall match of the season was a blast. We had a great turn out for the wod and game to follow! Eighteen people on Labor Day is awesome!! We hope you had as much fun as we did!

WOD~

Back Squat 3x5

Then...

In teams of 2, complete:

3 Rds:

60 Double Unders

40 Walking Lunges w/ a plate, db, or sandbag

Post weight sets and time to comments.

YAHOO!

Way to go Tracey on completing your first WOD as rx! That is an awesome accomplishment! Just wait, this is only the beginning!

WOD~

DL 3x5

Then....

"CF Games Open Sectional #2"

AMRP15

9 DL (155/100#)

12 Push ups (hands off the ground at bottom)

15 Box Jumps

Post weight sets and rounds to comments.

Helen

WOD~

"Helen"

3rds:

400m run

21 kb swings 55/35#

12 pull ups

Post time and weights to comments.

Time to Get Our Run On!

Gary, do you have your running shoes ready?????

WOD ~

10 rds:

100m sprint

Try to maintain your first time throughout all the sprints. Post time from each round to comments.