Thursday

Hey Everybody!
Today is Nick’s Birthday so, we are doing a great chipper WOD that I’m sure you’re going to love.

Quote of the day:
“Many of the things you can count, don’t count. Many of the things you can’t count, really count.” – Albert Einstein

Happy Birthday Nick!

Thursday

Yesterday I heard two comments that made me feel pretty good. The first comment was from one of our members who recently moved to Miami. She was hugely complemented (her exact words) on her power clean technique at the CrossFit gym she’s now going to. The second comment was from one of our member’s sister who lives in China and was with us during the summer. Two guys were trying to teach her the power snatch but she quickly noticed they had no clue what they were talking about. She then performed a power snatch and said to them “this is what is supposed to look like”, they were embarrassed to say the least.
As a coach you never really think of it but your teachings can go across the world, and thanks to this ladies who gave me the chance to share with them my knowledge of CrossFit.

Somebody left their arms in the pull-up bar............yeah it happens

Strength
Front Squat, 3(80%), 3(85%), 3(90%)

WOD
Three rounds of:
10 Thursters
5 Burpees
10 Push press
5 Burpees
10 OHS
5 Burpees
10 Power snatches
5 Burpees

Thursday

Max reps Wallball

8 minute AMRAP:
7 OHS, 115/75
10 Ring Pull-ups

8 minute AMRAP:
6 Push-press, 115/75
8 Box jumps, 24″/20″
10 KBS, 53/35

Tuesday

Ring Rows

Push press, 10,10,10.

For time:
50 KBS
40 KB Push press, 20L, 20R
30 Russian KBS
20 KB Snatch, 10L, 10R

*Use 53lb/35lb KB

Thursday

6am Wallball shots

“30 on 30 off”
Five rounds for max reps of:
Hang Power Clean for 30 seconds
Rest 30 seconds
Push Press for 30 seconds
Rest 30 seconds
Back Squat for 30 seconds
Rest 30 seconds

Record load used and total reps.

Compare to June 17, 2010

Tuesday

Thruster, 3, 3, 3.

Seven rounds of:
7 Double KB Push-press, 1.5 pood
7 Box jumps, Mid-thigh

Say hi to our newest members, Jackie & Meghan.

Monday

Push Press, 3, 3, 3.

Five rounds:
2 Clean & Jerks
6 Pull-ups
12 Squats

Post loads and time.

Saturday

AMRAP in 20 minutes of:
2 Rope climbs
7 Push press

*Courage and Motivation!

Thursday

“Jack”
AMRAP in 20 minutes of:
10 Push-press, 60% 1RM
10 KBS, 53/35
10 Box jumps, 24″/20″

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Friday

Shoulder Press, 3, 3, 3.

Push Press or Push Jerk a total of 10,000lbs