WOD 2/14/2011

Daily WOD

“Chelsea”
5 Pullups
10 Pushups
15 Squats

Each Minute on the Minute for 30 Minutes

Joel: 13 / 23
Dean: 8 / 19
Thunder: 6 / 16
Nick: 2 / 2
(Kate): 30 / 30
(Maria): 30 / 30
(Fran): 30 / 30
(Kelly): 18 / 28
(Nate): 17 / 19
(Austin): 14 / 23
(Jarah): 13 / 25
(Brian): 6 / 24
(Lucke): 4 / 23
(Wade): 4 / 16
(JZ): 3 / 12
(Peggy): 3 / 23
(Kim): 2 / 24
(Carrie): 1 / 25

Strength Class
A. Squat %70x3,%80x3,%90x3
B. Overhead Squat 1,1,1,1,1
C.Weighted Walking Lunges 2x12 (6 each leg)

Strength WOD
"The Chief"
5 Rounds of 3 Min AMRAP
3 Power Cleans (135/95)
6 Push Ups
9 Squats
*1 min rest between each round

Corene
Kyle
Mike
Jeff
Fisher
Tara

CrossFit Kids Big Dogs
Skill: Power Snatch

WOD:
50 Power Snatches
50 Pull-Ups

Jeremy: 25# / 6:12
Matt: 33# / 6:25
Dylan: 33# / 8:11
Johnny Mac: 67# / 9:59

Skills Class
Frankenstein Squat
Front Squat Hand Position
Press and Variants
Thruster
Dropping and Bailing Out
Dead Hang Pullups

WOD
Thrusters and Deadhang Pullups
10,9,8,7,6,5,4,3,2,1 15 Minute Cutoff

Mike
Jessica
Jack
Frank
John