2.19.2013

Paleo Prep Challenge WOD #1 “Jackie” 1000 Meter Row 50 Thrusters 45/30 30 Pullups *If you are a challenger you will do the exact mods that you did 6 weeks ago. The goal is to beat your time buy a million seconds! ;)*   Cashout 3 attempts at max distance Farmers Carry 70/53

2.15.2013

HAPPY 40TH BIRTHDAY JUSTIN LANCE SWOD OHS 5-5-3 (Light warmup) then go for 1-rep max WOD 40 KB Swings 53/35 (70 Rx+) 40 M Farmers Carry 53/35 Then 4 RFT 10 Burpees 10 t2b Then finish with 40 M Farmers Carry 53/35

2.13.2013 Kettle Bell Wednesday

WOD: Hero WOD (40 Minutes) “Arnie” 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm *40 minute time cap. for every unfinished rep 1 second will be added to total time.

2.12.2013

Skill/Strength WOD Muscle-up Progressions 15 Muscle-ups (For those who can do them) WOD (Courtesy of CrossFit Cedar Ridge) 15 Rounds: 1 Minute on, 1 Minute off 5-Pull Ups 10-Push Ups 15-Squats

2.11.2013

SWOD 5×5 Deadlifts WOD “Christian Warther’s Birthday WOD” 27 Minute AMRAP (Christian’s age) Cash in first with 20 Deadlifts 225/145 Then AMRAP of: 200 Meter Run (Month 2) 11 Clean and Jerks 135/95(Day 11)