Month: September 2012

121001 Monday

Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squat 4 Rounds Running Drills :15 Plank :15 Superman :15 Side Plank-R :15 Side Plank-L 4 Rounds   WOD 7 DL (225/145) 12 Ball Slams (30/20) 5 Rounds for Time

120929 Saturday

WOD CrossFit for Hope Fight Gone Bad format. 1min per station with 1min rest after all 5 stations. Chest to Bar Pull Ups Box Jumps 20″ Thrusters (75/55) Burpees Snatches (75/55) 3 Rounds

120928 Friday

I’m a very proud father to present my son Landon Nicholas, born 9/25/12, 7lbs 12 oz, and 21inches long….So for Landon enjoy this awesome WOD! Warm Up :15 Jumping Jacks :15 Squats :15 MC :15 Jump Squats 4 Rounds STRENGTH FSQ 1-1-1-1—1-1-1 E3M WOD 800m Run 100 Push Press (95/65) 75 Hang Power Clean (95/65) …

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120926 Wednesday

Warm Up :15 Jumping Jacks :15 Squats :15 MC :15 Jump Squats 4 Rds STRENGTH Back Squat 1-1-1-1-1-1-1 E3M WOD 50m Run Max Ring Dips 10min AMRAP

120925 Tuesday

Warm Up :15 Jumping Jacks :15 Squats :15 MC :15 Jump Squat 4 Rounds   STRENGTH OHS 1-1-1-1-1-1-1 E3M   WOD 7 Burpees 9 Pull Ups 5 Rounds for Time

120924 Monday

**Starting TODAY- There is now a 7am class Monday/Wednesday/Friday!!** Warm Up :15 Jumping Jack :15 Squat :15 MC :15 Jump Squat 4 Rounds   STRENGTH Dead Lift 1-1-1-1-1-1-1 E3M   WOD 1K Row for Time

120922 Saturday

**NEW CLASS** Starting Monday the 24th there will be a 7am class Monday/Wednesday/Friday. First month or so will be a trial run. **Party at Club Schaefer Saturday Night!!!** 9/22/12 come and have an end of the year hang out and see people in “normal” clothes and meet new members. For details ask a Coach or …

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120921 Friday

Warm Up :15 Squat :15 Crunch :15 Lunge :15 Push Up 4 Rds :15 Plank :15 Superman :15 Side Plank :15 Side Plank 4 Rd STRENGTH Back Squat 3-3-3-3-3 E3M WOD 30 Wall Balls 15 Toes To Bar 5 Rds

120920 Thursday

Warm Up :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squats 4 Rounds Running Drills :15 Plank :15 Superman :15 Side Plank-R :15 Side Plank-L 4 Rounds   “Cindy” 5 Pull Ups 10 Push Ups 15 Squats 20min AMRAP

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