WOD 031212

Find Deadlift PR (must be done w/in 30min) then...
3 Rounds
11 Chest-to-bar pull-ups
2 Deadlifts at 20 lbs under PR
10 Handstand push-ups
St. Paddy's Day WOD and BonFire this Friday at 6:00. If you are a part of the biggest loser contest I will be weighing and measuring you by Wednesday. Cut offs for measurements will be the 6:30 WOD on Wednesday.  Winners will be announced on Friday.

CrossFit Sectionals WOD 3

18 Min AMRAP
15 Box jumps, 24/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar
It's only 18 minutes....right Militants!
If you are part of the biggest loser and plan on making it to the St. Paddy's Day WOD, please try to weigh and measure in on Thursday or at the latest on Friday during the day so we don't hold up the workout at 6:00. Hours will not make a difference. Party afterwards, bring a side and byob!

WOD 030812

21-18-15-12-9-6-3
Wallballs
Weighted Lunges
Push Ups

Good, better, best. Never let it rest. Until your good is better and your better is best.
Tim Duncan

WOD 030712

Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups
St. Paddy's Day shirts will be ready next week. If you have preordered a shirt please put your money in with your dues. We did order some extras, but not many. If you would like a shirt please let me know and I'll write your name on the list to reserve one for you.

Approach the game with no preset agendas and you'll probably come away surprised at your overall efforts.
Phil Jackson

WOD 030612

10 Rounds
10 Deadlifts
10 Over the bar burpees
10 Box Jumps

Always continue the climb. It is possible for you to do whatever you choose, if you first get to know who you are and are willing to work with a power that is greater than ourselves to do it.
Ella Wheeler Wilcox

WOD 030512

4 Rounds
Run 400m
10 Overhead Squats
1 Rope Climb
Please pay your dues if you haven't already done so. And don't forget we have our big St. Paddy's Day WOD on Friday March 16th at 6:00. We will have sausages and hot dogs afterwards and a big bonfire. Please bring a side and what you want to drink and anyone who you might think would be interested in doing the workout.

Crossfit Sectional Open WOD 2

Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75/45 pound Snatch, 30 reps 135/75 pound Snatch, 30 reps 165/100 pound Snatch, 30 reps 210/120 pound Snatch, as many reps as possible It's dues time. Please put your money in the little black money box.