Monday’s WOD

Warm up:
run 500 meters
2 rounds 5 pull ups
10 air squats

Skill: Deadlift

WOD:
For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

SK: 95lb in skill 50 lb 22:25
Rim: 95lb in skill 65lb – 11:37
Steph: 95lb in skill 65lb – 11:37
Shan: 115 in skill 65lb – 11:37
Brian: 115 in skill – 65lb 11:35
Lisa: 115 in skill – 65lb 21:40
Erin 95 in skill – 65lbs 21:40
SH:
SW:

Getting Started class:
Lee
Tim

Sunday’s Group WOD : ‘Annie Are You Okay?’

2:00 Getting Started Class
3:00pm Intro to CrossFit- free to anyone RSVP
4:00PM WOD- Calling all athletes that have finished the Getting Started classes.

Reps are 21-15-9

Row- calories
Thrusters
SDHP
Burpee
Ball Clean
Wall Balls

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Athletes:

WOD

TUESDAY & WED

Warm up, 300 jump ropes (singles)
3 rounds of Cindy 5 pullsups, 10 pushups and 15 squats

Skill: Muscle up (Scaled)
Three rounds for time of:
12 Muscle-ups
75 Squats

GWOD: Broad jump
cool down

Today-Shan and Rim..cool down after all those squats. Muscle ups scaled by doing 12 pull ups 12 dips or push ups and the 75 squats- 3 rounds.

Athletes:
lisa: 18:49
Brian:20:41
Rim:15:36
Shan:15:42
Slk 20:07

Broad Jumps:
Lisa: 3′ 8”
Rim: 4′ 10”
Shan 5′ 7”
Brian: 7’0”

Getting Started Class- not for time

Lee
Bonnie