8-17-2012 WOD

CrossFit

WarmUp

Run 1 Mile

Skill

3 x 20 Tuck Crunch

3 X 15 Beat Swings/Kips

Metcon

Run 800M
200 Double Unders
Run 400M
100 Double Unders
Run 200M
50 Double Unders

Scaled: X3 Singles

Scaled: X2 Singles

Just Keep Moving!

8-9-2012 WOD

CrossFit

No big deal just a perfect OHSQT 2nd Class – Get it Darcy!

Strength

Back Squat
5-5-5-5-5

Metcon

Run 800M
50 KB Swings 1.5/1 Pood
50 Box Jumps 24″/20″
Run 800M

8-1-2012 WOD

CrossFit

Strength

Push Press
5-3-1-1-1

Metcon

“Myrla”
Run 400M
21 Thrusters
21 Pull Ups
21 Push Ups
Run 400M
15 Thrusters
15 Pull Ups
15 Push Ups
Run 400M
9 Thrusters
9 Pull Ups
9 Push Ups

This is Myrla’s last day at CF Medford before she leaves the states.  Myrla’s a tough chica!  She has done more Spartan races than anybody we have ever met.  She likes the long WODs.  You should have seen the actual WOD she suggested! We simplified it and came up with a running Fran WOD with push ups added – have fun!  If you get to see Myrla, wish her well in her future.  If you haven’t met Myrla yet then grind though her WOD.

7/23/2012 WOD

CrossFit

Strength

Power Clean
Set 1: 2 Reps Every 30 Seconds 3 Minutes

*Add Weight*

Set 2: 2 Reps Every 30 Seconds 3 minutes

*Add Weight*

Set 3: 2 Reps On the Minute Every minute 6 Minutes

Metcon

Run 800M
30 Ground to Overhead
30 Box Jumps
30 OHSQ
Run 800M

7-20-2012 WOD

CrossFit

Warm-Up / Skills

5 X 100M Sprint – Rest 1 Minute between sprints

“Griff “

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Griff-th.jpg

Enlarge image

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah

CF Games Track Triplet – 7/11/2012 WOD

CrossFit

Warm-Up / Skills

Burgener – with a Split Variation

Strength

Split Snatch – Alternating Legs
4-4-4

Metcon

3 Rounds For Time
8 Split Snatches – Alternating Legs
7 Bar Muscle Ups or 14 Chest to Bar Pull Ups
Run 400M

6/16/2012 WOD

Warm Up:

Run 1 Mile

WOD:

100 Burpees For Time

Post WOD:

GHD Sit Ups 3X25

GHD Back Extensions 3X25

6/1/2012 WOD

Strength:

Back Squats

Spend 15 Minutes to get a Heavy Set of 5

WOD:

5 Burpees – 10 Deadlifts (245/165) – 15 V Ups – Sprint 50 Yards

5 Burpees – 10 Deadlifts (245/165) – 15 V Ups – Sprint 100 Yards

5 Burpees – 10 Deadlifts (245/165) – 15 V Ups – Sprint 150 Yards

5 Burpees – 10 Deadlifts (245/165) – 15 V Ups – Sprint 200 Yards