1-22-2013

Skill/ WOD #1:
500 M Row for time


WOD: Compare to October 25th, 2012

10 minute AMRAP of
3 Thrusters
3 Pull-ups
6 Thruster
6 Pull-ups
9 Thruster
9 Pull-ups
12 Thruster
12 Pull-ups
15 Thruster
15 Pull-ups
If you complete the round of 15, go on to 18 If you complete 18, go on to 21
etc.

**Can sub jumping pull-ups on rings**

1-10-13

:SKILL:
Flutter Kicks
Knees to Elbow Plank
Jack Planks

:WOD:
3 rounds for time:
50m Waiters Walk
40 Sit-ups
50 m Waiters Walk
40 Good Mornings

1-3-13

SWOD:
Max Power Clean

WOD:
20 Rounds
5 squats
5 push ups
5 sit-ups

12-28-12

At Home WOD:

From now on it is up to you....
Go to CrossFit Pickens Web Page and click on the Travel WODS tab.

Choose to do at least one WOD each weekend. Remember to mix it up and don't get stuck on one WOD. We have gone over all the movements so make sure you do them correctly. You can always look on you tube for a video to help you with a movement, just search using Crossfit in the title: example: CrossFit air squat. Remember to get better, you NEED to make the time to WOD during the weekend.

12-27-12

:SWOD:
back squat max
:WOD:
Row 500 meters
Then
5 rounds
100 single unders
20 plate ground to overhead

Merry Christmas!

No class on Tuesday, December 25th
- try to run one mile!!!

One class at 7:00 pm on Thursday, December 27th

Invite your friends to come watch us and try CrossFit in January. A great way to become stronger, faster, and healthier!

12-20-12

Skill:
Max plank hold

WOD:
40 push press 25 lb
40 kettlebell swings (15 or 25 lb dumbbell)
40 box jumps (sub step ups)
40 sit ups
40 supermans
80 single unders