For time:
21 Kettlebell snatch right arm at 55 / 35 lbs
42 Squats
21 Kettlebell snatch left arm 55 / 35 lbs
42 Push-ups
15 Kettlebell snatch right arm 55 / 35 lbs
30 Squats
15 Kettlebell snatch left arm 55 / 35 lbs
30 Push-ups
9 Kettlebell snatch right arm 55 / 35 lbs
18 Squats
9 Kettlebell snatch left arm 55 / 35 lbs
18 Push-ups

Black = 70 / 55 lbs

Post time to comments.

Congratulations to Chad and b. on their CrossFit Level 1 certification!!

Rest Day

Gym closed.

The 2012 Fittest Games

Team WOD:

In teams of 2 complete as many rounds as possible in 20 min of:

6 Power clean at 95 / 65 lbs
9 Kettlebell swing at 55 / 35 lbs
12 Wall-balls at 20 / 14 lbs

Teams must alternate athletes each round.

Post total team rounds to comments.

“Christine”

Complete three rounds for time of:
500 Meter row
12 Body weight deadlift
21 Box jump, 20″ box

Post time to comments.

Congratulations to Kenny on his first Muscle-up!!!

Make up day

Choose a WOD you may have recently missed.

OR

“Goat Day”


“Goats” are weaknesses or movements that give you trouble. Next to training with Intensity, there is no faster way to improve your overall fitness (GPP) than fixing chinks in your armour. For this WOD pick One to Three ”Goats” and the coaches will create a WOD for you. Most Goat WODs will be in the form of an AMRAP 15 min. For example if you struggle with Handstand Push-ups and Double-unders, your workout may be: AMRAP 15 min of: 4 Handstand Push-ups, 12 Double-unders.

Post scores to comments.

UL dance team getting CrossFit!!

Tier 2 Rest Day

Complete as many rounds as possible in 20 min of:
5 Handstand push-ups
10 Push-ups
15 Pull-ups

Post rounds to comments.

Huge thanks to Kyle Allen on our new moveable plate holders!!

---

***Attention***

New burpee penalty for not signing up online before class!

Automatic 30 burpees before your warm up for not signing up online!

Mobility WOD:

Wrist flexibility for the rack position

Metabolic WOD:

Complete four rounds for time of:
400 Meter run
10 Squat clean at 155 / 105 lbs

Post time to comments.

Ladies tearing up yesterday’s WOD in the evening class!

For time:
5 unbroken double unders
5 Thrusters at 45 lbs
10 unbroken double unders
5 Thrusters at 45 lbs
15 unbroken double unders
5 Thrusters at 45 lbs
20 unbroken double unders
5 Thrusters at 45 lbs
25 unbroken double unders
5 Thrusters at 45 lbs
30 unbroken double unders
5 Thrusters at 45 lbs
35 unbroken double unders
5 Thrusters at 45 lbs
40 unbroken double unders
5 Thrusters at 45 lbs
45 unbroken double unders
5 Thrusters at 45 lbs
50 unbroken double unders
5 Thrusters at 45 lbs
45 unbroken double unders
5 Thrusters at 45 lbs
40 unbroken double unders
5 Thrusters at 45 lbs
35 unbroken double unders
5 Thrusters at 45 lbs
30 unbroken double unders
5 Thrusters at 45 lbs
25 unbroken double unders
5 Thrusters at 45 lbs
20 unbroken double unders
5 Thrusters at 45 lbs
15 unbroken double unders
5 Thrusters at 45 lbs
10 unbroken double unders
5 Thrusters at 45 lbs
5 unbroken double unders

Post time to comments.

Congratulations to Zack and Kaelyn on their CrossFit Level 1 certification!!!

Rest Day

Gym closed.

Complete as many rounds as possible in 20 min of:
8 Burpees
10 Wall-balls at 20 / 14 lbs
12 Dumbbell power snatch

Post DB weight used and rounds to comments.

Congratulations to Ryan on his first Muscle-up!!