WODs

October 27, 2010 Wednesday

Checkout WOD Option 2


October 26, 2010 Tuesday

Happy Birthday Kamran and Jeremy O!


October 25, 2010 Monday

Scale HSPU with Pike push-up on floor, box, AbMat under head, or DB Press


October 23, 2010 Saturday


October 22, 2010 Friday

Pre WOD Hang Power Clean instruction Then work up to increasing weight in sets of 3/3/3


October 21, 2010 Thursday

Pick a WOD from the past week and make it up: CrossFit Total, 5k Row, Cindy, Grace, Hang Clean/Burpees If you have done them all, choose a lift or skill and work on it


October 20, 2010 Wednesday

NO Barbell day!


October 19, 2010 Tuesday

Measurement week: Half choose CFT, Half choose 5k Row

Measurement week: Half choose CFT, Half choose 5k Row


October 18, 2010 Monday

Measurement week: Half complete CFT (Strength Test), Half compete 5k Row (Endurance Test)

Measurement week: Half choose CFT, Half choose 5k Row


October 16, 2010 Saturday

Amazing Grace: Barbells for Boobs Fundraiser!


October 15, 2010 Friday

Grab a sandbag, vest, or weight. Post time and load.


October 14, 2010 Thursday


October 13, 2010 Wednesday

Post tabatas: 1 Big lap (all building), 3 normal laps

Choose Test 3 or Tabata Squat/Pull-up/Ring Dip


October 12, 2010 Tuesday


October 11, 2010 Monday


October 09, 2010 Saturday

RX Plus: Men use 35# or 40# DB's, Women use 20# or 25# DB's


October 08, 2010 Friday


October 07, 2010 Thursday


October 06, 2010 Wednesday


October 05, 2010 Tuesday


October 04, 2010 Monday

Army SSG Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st SF Group, Ft Lewis, WA, died Sept. 29th, 2009, in Jolo Island, Philippines, from the detonation of an IED. He was a CF'er from Rainier CF.


October 02, 2010 Saturday