Archive | February, 2013

Thursday’s WOD

Buy In:


Strict Press 1RM



Running…inside…no treadmill!

(this is a good one, even if you hate running!!)


Cash Out:

100 Sit-ups for time

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Date Night of All Date Nights!

Buy In:

10 Air squats

8 Tuck Jumps

6 Push ups

3 Rounds


Bar Rolling/Triceps

Bar/Ball Shoulder Mobility


Goat Work







Go get it!!!


Cash Out:


Shoulder/Ball work


Ladies!  Make sure you get registered for the C.H.I.C.S. WOD at the Praus House Saturday at 1!  A great day to introduce your friends to CrossFit!!  Be sure to bring a snack to share (paleo of course)  Don’t miss it!

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Tuesday’s WOD

Buy In:

Sub-scap/ball work


10 OHS

10 Air Squats

10 Jumping Jacks

3 Rounds

Skill: Power Snatch



Complete 25 Power Snatches (95/65)

then immediately complete:
15 SDHP (53/35)
15 Mason Twists (L+R=1)
15 Wallball Shots (20/14)
15 Knees to Elbows
15 Kettlebell Swings (53/35)

Cash Out:

Tabata Push-ups


Great work on the Deadlift 1 Rep Max’s today! Word of caution, if your lower back is on fire perhaps considering a day of mobility only would be a good idea!

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Monday’s WOD

Buy In:

Partner/Band Hip Stretch

20 Barbell Goodmornings
Strength: Deadlift 1RM

8 Push Jerks (115/85)
8 Burpee Broad Jumps (4 ft mat)
5 min AMRAP

3 min rest

8 Deadlifts (165/135)
8 Push-ups
5 min AMRAP


Cash Out:

20 Barbell Goodmornings

Ball/Box Hamstring work


**Don’t forget to sign up for the Minute to Win-it Night Out!  Its March 9th and is for everyone…nothing close to resembling CrossFit will take place…just street clothes, friends, food and fun!  There’s a sign up sheet on the Community Board!

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Friday’s WOD

Hold on!! 

Buy In:

Down and Back Stretching

Shoulder Mobility (ball work)


Strength: Back Squat

3 EMOM @ 85% 1RM for 7 min (check 1/21 or 2/6)


Holds: 1 min each
Chin over Bar
Wall Sit
Tuck Hold
Leg Lift

5 Rounds


Cash Out:

30 DU’s

Mobility Hot Spot (hit what you’re struggling with!)

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