Wednesday, February 29th, 2012

PC WOD

4 Rounds For Time:

200 M Run

30 Walking Lunge Steps

20 KB Swings

10 Box Jumps (24" Box)

5 Burpees

CF.com

For Time:

25 Handstand Push Ups

50 Toes to Bar

Run 800 Meters

75 Push Press (75 lbs)

150 Double Unders





Tuesday, February 28th, 2012

PC WOD

5 Rounds for Time:

5 Thrusters (95lbs / 65lbs)

15 K2E

200 Meter Farmers Walk

Cashout: 50 GHD Sit Ups

Skill of the day: Double Unders

(Must Complete 15 to start WOD)

CF.com

Weighted Pull Ups

1-1-1-1-1-1-1





Monday, February 27th, 2012

PC WOD

For Time:

Deadlift Body Weight 10-9-8-7-6-5-4-3-2-1

Chest to Bar Pull Ups 1-2-3-4-5-6-7-8-9-10

CF.com

3 Rounds for Time:

Row 300 Meters

20 Wall Balls (20lbs)

10 Pull Ups



Saturday, February 25th, 2012

PC WOD

Partner WOD

30 Medball Cleans (Partner holds medball overhead)

30 Squats (Partner holds V-up)

30 Wall Balls (Partner Holds bottom of Front Squat)

30 Burpees (Partner Holds Push Up/Plank Position)

Partner #1 completes medball cleans while partner #2 holds medball over head until partner #1 is done. Then Switch. Both partners must complete the exercise before moving onto the next one. If at anytime your partner can not hold the waiting positioner you must both stop working until you both can continue.

CF.com

"Zimmerman"

Complete AMRAP in 25 Minutes of:

11 Chest to Bar Pull Ups

2 Deadlifts (315 lbs)

10 Handstand Push Ups



Friday, February 24th, 2012

PC WOD

Run 800 meters or Row 1000 meters

then For Time:

AMRAP In 20 Minutes:

5 DB Push Press

10 Wallballs

15 Ball Slams

CF.com

"Griff"

For Time:

Run 800 Meters

Run 400 Meters backwards

Run 800 Meters

Run 400 Meters backwards





Thursday, February 23rd, 2012

PC WOD

For Time:

Row 1000 meters / Run 800 meters

Plank 1 minute

Row 800 meters / Run 600 meters

Plank 1 minute

Row 500 meters / Run 400 meters

Plank 30 seconds

Row 400 meters / Run 300 meters

Plank 30 seconds

CrossFit Games Open 12.1

As Many Reps as Possible in 7 minutes of BURPEES!

Wednesday, February 22nd, 2012

PC WOD

6 Rounds for Time:

6 Deadlifts (95 lbs , 65 lbs)

6 Bent Over Rows

6 Hang Power Cleans

6 Thrusters

6 Push Ups on the Bar

CF.com

Rest Day

Friday, February 17th, 2012

Power CF WOD

10-9-8-7-6-5-4-3-2-1

Thrusters (65 lbs , 45 lbs)

KB Swings (1.5 Pood , 1 Pood)

Hand Release Push Ups

Box Jumps (24")

Ball Slams (30 lb)







Members doing the morning WOD at PC

CF.com

7 Rounds For Time:

15Ft Rope Climb x 1

10 Wall Balls (20lbs)

15 KB Swings (1.5 pood)

20 Double Unders

 

Thursday, February 16th, 2012

PC WOD

3 Rounds for Time:

Run 800 Meters or Row 1000 Meters

20 GHD Sit Ups

30 Pull Ups

CF.com

21-15-9

115 lb Power Clean

115 lb Thrusters

Wednesday, February 15th, 2012

Power Crossfit WOD

2 Rounds for time:

50 Ring Dips

50 Hang Power Cleans (65 lbs, 45 lbs)

800 Meter Run

CF.com

8 Rounds for time:

10 Burpees

15 Jumping Alternating Lunges

20 Double Unders

25 Yard Shuttle Sprints (5x5)

Rest 90 Seconds



Tuesday, February 14th, 2012

Power CF WOD

3 rounds for time:

10 x Push Press (95lbs,65lbs)

10 x HSPU

10 x Paralette Push Ups

10 x K2E

10 x Wallballs (20 lbs)

200 Meter Run

(2/12/12) CF.com

For Time:

Row 2K

50 Wallballs (20lbs)

Row 1K

35 Wallballs (20 lbs)

Row 500m

20 Wallballs (20lbs)



Positive thought for the day - 02/14/12

Monday, February 13th, 2012

Power CF WOD

7 rounds for time:

7 Back Squats (225lbs,135lbs)

7 Burpee Box Jumps (20" box)

Completed PC WOD Modified:

Kristen (45) - 13:40

Diane (35) - 13:58

Denise F (35) - 13:57

Unique (45) - 16:10

Kendra (45) - 13:23

Abby (1st CF) - 9:59

Shelley (115) - 18:36

Jill (45) - 15:38

Ariel (55) - 14:45

Maddie (45) - 16:07

(2/11/12) CF.com

"Erin"

5 rounds for time:

15 - 40lb DB Split Jerks

21 Pull Ups

Completed "Erin" Modified:

Manon - 26:00

Greg - 26:00

Nat - 27:00

Norbert - 26:00

Kevin - 17:56

Pat - 23:16

(2/13/12) CF.com

Front Squats

3-3-3-3-3

Completed CF.com

Jenny - 145-155-165-155-145 (Back Squat)

Megan- 105-115-125-115-105 (Back Squat)

Tera - 145-155-155-145-145 (Back Squat)

Bekah - 165-175-1785-175-165 (Back Squat)

Trey - 135-135-135-185-(1) 195-(1) 205

Bria - 135-155-165



"Michael"

3 rounds for time:

800 Meter Run

50 Back Ext

50 GHD Sit Ups

Completed "Michael"

Kip - 24:03

Melissa - 26:54

Michael - 19:25

Kyle - 20:10

Jim - 23:30

Natalie - 45:17

Sarah - 44:12

Kim - 27:00 (2 rounds)

Saturday, February 12th, 2012

Power CF WOD

Warm Up: Lunge 100 meters and sprint back

Divide entire group into (2) teams

Team 1: Runs 800 meters while

Team 2 completes AMRAP during Team 1 run of:

1-8 count burpee

1-box jump

1-jumping box pull up

1-knees to elbows

1-box dip

WOD is completed when both teams run the 800 meters

Cash Out: 100 meter lunge and sprint back

Completed PC WOD

Tera - 17 rounds - 4min 39sec (800m run)

(CASH OUT- 100 meter lunges and sprint back)

Krissi - 17 rounds - 5min (800m run)

Eddie - 18 rounds - 5min5sec (800m run)

Bekah - 16 rounds - 5min50sec(800m run)

(CASH OUT - 100 meter lunges and sprint back)

Stephanie - 15 rounds - 5min50sec (800m run)

Cheryl - 15 rounds - (92 situps)

Michael - 15 rounds - 4min41sec (800m run)

Friday, February 10th, 2012

Power CF WOD

5 rounds for time:

Run 200 meters

5 - Rope Climbs

10 - Knees to Elbow

20 - Good Mornings (65#,45#)

Completed PC WOD as RX'D

Travis - 24:15

Greg - 24:42

Norbert - 28:40

Eddie - 19:53

Denise - 25:30

Keli - 26:50

Jenny - 23:20

Jim - 23:20

Ross - 25:03

Michael - 24:58

Kip - 14:45

Completed PC WOD Modified

Manon (35) - 26:40

Lacee (35) - 28:30

Diane (35) - 33:01

Linda (35) - 33:04

Kyle (45) - 23:17

Maddie (35) - 20:39

CF.com

Rest Day

Thursday, February 9th, 2012

Power CF WOD

For time:

35 - Curtis P's

 Completed PC WOD as RX'D

Eric - 26:11

Norbert - 32:41

Jenny - 13:00

Tera - 12:40

Bekah - 10:36

Cheryl - 23:23

Jim - 24:30

Trey - 18:00

Completed PC WOD Modified

Mii-Nu (75) - 13:01

Tiff (35) - 16:38

Nat (45) - 15:56

Manon (35) - 19:52

Murhea (35) - 21:03

Greg (75) - 23:02

Diane (Med Ball Cleans) - 21:40

Denise (35) - 14:20

Connie (28) - 23:28

Tammy (28) - 17:09

Unique (35) - 29:13

Denise F (28) - 17:04

Shelley (55) - 20:42

Melissa (28) - 14:37

Jill (35) - 16:19

Dani (45) - 20:30

Dena (Med Ball Cleans) - 16:51

Kip (75) - 18:15

Kim (35) - 12:40

Rachal (35, RX'D 25 reps) - 15:00

Melissa (35) - 18:50

Sherry (35) - 23:50

Pat (35) - 28:34

Ariel (55) - 16:27

Michael (85, 25 reps) - 13:02

Krissi (45) - 13:55

Rachel (28) - 16:20

DJ (75) - 25:00

 CF.com

5 rounds for time:

Run 800 meters

9 - Muscle Ups

Wednesday, February 8th, 2012

Power CF WOD

5 rounds for time:

Run/Row 800 meters

Ball Slams: 30-25-20-15-10-5

KB Swings: 5-10-15-20-25-30

Run/Row 800 meters

Completed PC WOD

Murhea - 24:02 (run/row)

Shanna P - 22:15 (row)

Greg - 23:04 (run)

Menon - 25:28 (run)

Travis - 21:40 (run/row)

Kaite - 29:00 (run)

Laurie - 28:23 (run)

Norbert - 28:01 (run)

Mii-Nu - 17:30 (row)

Sherry - 22:30 (row)

Ross - 23:52 (run)

Connie - 22:54 (row) plus bridge run

Denise - 23:22

Kristen - 23:33

Jill - 22:58

Michael - 32:52 (run)

Megan - 32:52 (row)

Jenny - 18:54 ( row)

Trevor - 25:26 (row)

Dana - 20:38

Dani - 21:02

Kyle - 21:34

Jim - 23:22

Mary Ellen - 25:48

Mellissa - 21:33 (row)

Krissi - 21:35 (run)

Bekah - 21:18 (run)

Maddie - 30:31

DJ - 28:48

Rae Rae - 30:34

Shelly

CF.com

5 rounds for time:

Run 600 meters

15 - Squat Clean Thrusters (95lb)