9/11 WOD

CrossFit

Metcon

9/11 Tribute WOD
Run 1 Mile
11 Box Jumps (36″/24″)
11 Thrusters
11 Burpee Chest to Bar Pull Ups
11 Power Cleans
11 HSPU
11 KBS (2 pood/1.5 pood)
11 T2B
11 Deadlifts
11 Push Jerks
Run 1 Mile

Result Type: Time
Male Rx: 135 lbs
Female Rx: 95 lbs

Never Forget…

8-15-2012 WOD

CrossFit

 Strength:

Ring Rows

5×5 – Scale as needed – keep a tight core

Shoulder Press
2-2-2-2-2-2

Alternate between Shoulder Presses and Ring Rows

Metcon

5RFT
6 Power Snatches 115/75
6 OHSQ
3 Thrusters

Same Weight throughout the WOD

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.

7-28-2012 WOD

CrossFit

Strength

Partner Deadlift
1 Rep Max

Metcon

CrossFit Games Team Triplet…ish…

Partner WOD
50 Deadlifts 185-105/Partner Holds Front Rack Position 165/95 – you can go heavier however it must be a weight that both you and your partner can clean to the racked position
50 Burpees/Partner holds Overhead 115/75
50 Thrusters 95-65/Partner Holds Plank

There will be 2 bars set up for each team. Start with the heaviest weights and you must strip the bar as you move onto the next set of exercises.

Reps only count when the partner is in position for the hold – Partners may switch at anytime.

6/2/2012 WOD

1 Mile Run

WOD:

2 Person Team

Complete 100 Thrusters (95/65)

EX:

Partner A starts with 5 Burpees

Partner A continues to complete AMRAP Thrusters in the remainder of the minute

Partner B starts 2nd minute with 5 Burpees

Partner B continues to complete AMRAP Thrusters in the remainder of the minute

Continue this sequence until 100 Thrusters have been completed

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Felt this was appropriate

Post WOD…

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4/11/2012 WOD

Strength:

Split Jerks

1-1-1-1-1

Mystery Benchmark WOD – Be there Ladies and Gentlemen!!!

CrossFit – Preparing us for the unknown and unknowable.  We don’t know what today, tomorrow, the next day or the next year has in store for us.  To really know you have been training for the unknown and unknowable is to test it.  See you all tomorrow!

4/9/2012 WOD

We hope everyone remembered their burpees this weekend, if not, make them up today!  Burpee challenge Day 8!

Strength:

Thruster

3-3-3+

WOD:

“Death By Barbell”

5 Rounds

15 Deadlifts (135/95)

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

Demo at LaLane Fitness