2X
4 min- wall sit w/14 lb wall ball on your lap
4 min- walking lunges with 20lb weight vest
4 min- rowing
20 each side- side crunches
20 GHD
20 burpees

"Karen"
150 wall balls

Going mt biking tomorrow so I am going to skip a wo.
This weeks schedule
Mon, wed, Fri 8:20
Sat and maybe Sun
Please post the days you are coming! Thanks!

Jennifer
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

2 times through
run or row 200m inbetween each move
20 reps each
TTB
sit up w/12lb ball
GHD
mason twist w/12lb ball
mt climbers
side crunch
wall ball sit up

I am so thankful that I get to be sore
http://games.crossfit.com/athlete/233839

Girls, please remember to post your times each wo so we can track your time and the weight you used. It is really fun to try and beat your time and see how you have gotten stronger. Thank you for doing this! :-)
This weeks schedule-
Mon, Wed 9:00, Fri, Sat and maybe Sun

5 rounds
1 rope
12 TTB
1 rope
12 squat cleans

5 rounds
750m row
3min rest

Happy birthday Leigh Anne!!

This is what the workout was suppose to be
For time:
100 double-unders
50-calorie row
25 step-ups with 45-lb. dumbbells to 24-inch box


This is what we did :-)
5 rounds
25 double-unders
50-calorie row
25 step-ups with 15lb dumbells in each hand

This weeks schedule-
Mon, Wed, Fri 8:20
I can do the weekend also

Twice through
Teams of 2. One person rows 250m while the other performs the move and then you switch.
So both people get the chance to row and perform the move. Example - one person is rowing 250m the other is doing as many sit ups they can until their partner finishes rowing and then you switch.
Each person ends up rowing 2k


Row 250m/sit ups
Row 250m/jump rope
Row 250m/ghd sit ups
Row 250m/wall ball sit ups

Hero "Victoria"

5 RFT

10 Thruster
14 Box Jumps
12 Sumo High Pull
12 Burpees
27 KB Swings

Next weeks schedule-
Wed 9:00 , Fri 8:20
We will be here next weekend so Sat and Sun


Here is a good Hero WOD for Labor day- you are welcome to come wo while we are gone.
SDHP = sumo's

3 sets of EMOM


10 min EMOM
odd minute- 25 sit ups/7 wall balls
Even minute- 10 TTB/10 KB


10 min EMOM
odd minute- 25 sit ups/finish out the minute with mt climbers
Even minute- Row


10 min EMOM
odd minute- 7 KTE/7 burpees
Even minute- 10 side crunches/finish out the min w/plank

Girls, if  you want to get yourself a pair of gloves and leave them here for pull ups you can. Hard to remember to bring them each time.


Here are a couple weighted vests I found that might fit us better than the ones we have.
http://www.walmart.com/ip/23377610?wmlspartner=wlpa&adid=22222222227017235622&wl0=&wl1=g&wl2=c&wl3=40332033152&wl4=&wl5=pla&wl6=78293057432&veh=sem
Good price but you have to lift it over your head.




http://www.roguefitness.com/mir-womens-weighted-vests
More expensive-not sure if you have to lift if over your head but kind of seems like you do.


http://www.amazon.com/MIR%C2%AE-20LBS-WOMEN-ADJUSTABLE-WEIGHTED/dp/B002AUECIY/ref=as_sl_pc_tf_til?tag=bestweightedv-20&linkCode=w00&linkId=DE6UHZIZ4DOMQ7EY&creativeASIN=B002AUECIY


Seems like the walmart one might be just fine...

4 rounds
30 box jumps
run or row 400m


rest 2min


4 rounds
15 pull ups
run or row 400m

Double unders
https://www.youtube.com/watch?v=h7XjUbUpeHE