Thursday, August 9th 2012

Warm-Up / Mobility
- 100 Jumping Jacks
- Fingers to Toes DROM
- 10x
   - 5 PVC Disclocates
   - 10 PVS OHS

Met-Con
20 Minute AMRAP
- 10 KB Swings 53# / 35#
- 5 Burpees
- 5 KB SDHP 53# / 35#

Wednesday, August 8th 2012

Warm-Up / Mobility
- Run to CFSE and Back
- Fingers 2 Toes DROM

Met-Con
For Time
- 50 KB Overhead Press - each arm 35# / 26#
- 35 KB Push Press - each arm 53# / 35#
- 20 KB Push Jerk - each arm 53# / 35#

Tuesday, August 7th 2012

Warm-Up / Mobility
- 400M Run
- Fingers 2 Toes DROM

Met-Con
4 Rounds for Time
- 400M Run
- 10 Clapping Push Ups
- 10 Box/Table Jumps
- 10 KB Swings 53# / 35#

Monday, August 6th 2012

Warm-Up / Mobility
- Team Log Carry to River Beach
- 3x (at beach)
   - 10 Push ups with feet on Log 
   - 10 Team Squats with log at Beach
- Team log carry back to volleyball court

Strength
- 30 Team sit ups with log at volleyball Court

Met-Con
For Time
- 50 Push Ups
- 3x
   - 10 Walking Lunges with Med Ball (10 each leg) 20# / 10#
   - 10 Squats with Med Ball 20# / 10#
- 50 Push Ups

Saturday, August 4th 2012

CrossFit Community WOD at CrossFit Iniative

31 Heroes (http://www.31heroes.com/)

AMRAP 31 minutes (As Many Reps As Possible)
- 8 Thrusters (155/105#)
- 6 Rope Climbs (15 ft. ascent)
- 11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

Keith and Greg teamed up with Scott P and Scott H for this WOD. 

Friday, August 3rd 2012

Warm-Up / Mobility

- 500m Row
- 30 Mountain Climbers
- 30 Air Squats
- 400M Run

Met-Con
"Elizabeth"
21-15-9
- Squat Clean 135# / 95#
- Ring Dips

Thursday, August 2nd 2012

Warm-Up / Mobility
- 200 Jump Ropes
- Fingers 2 Toes DROM
- 3x
   - 10 PVC dislocates
   - 10 PVC OHS

Strength
Bench Press
 - 10x3 50% of 1 rep max
 - New set every 45 seconds

Met-Con
3 Rounds for Total Reps - 1 minute rest between rounds
- 30 secs of Deadlift - BW
- 30 secs of Hand Release Push-Ups
- 30 secs of Knees 2 Elbows
- 30 secs of KB Swings 1.5 Pood / 1 Pood

Wednesday, August 1st 2012

Warm-Up / Mobility
- 400M Run
- Fingers 2 Toes DROM
- 4x
   - 50' Karaoke
   - 50' Low butt side step

Strength
Sled Pull and Push

Met-Con
5 Rounds for Time
- 10 Push Ups on Rings or KB
- 20 Ab Mat Sit-Ups
- 21 Double Unders

Tuesday, July 31st 2012

Warm-Up / Mobility
- 500M Row
- Fingers 2 Toes DROM
15-10-5
   - Air Squatswhile holding medicine ball with back against wall
   - Push-Ups

Strength
Back Squat
- 12 sets of 2 every 45' - 65% of max. Clean from floor and up over head to back

Met-Con
15 Minute AMRAP
- 400M Run
- 15 Pull-Ups
- 12 Burpees