Monthly ArchivesAugust 2012

Warm-Up: 2 Laps Around The Track Then:
10 Air Squats, 10 Pull-Ups, 10 Air Squats, 10 Push-Ups, 10 Air Squats, 10 Sit-Ups, 10 Air Squats, 10 Burpees, 10 Air Squats
WOD: Skid Marks
2 Minutes of Max Reps at Each Station:
Wall Balls (20/14)
1 Minute Rest
Ring Dips
1 Minute Rest
Backwards Jump Rope
1 Minute Rest
Slam Balls (20/10)
1 Minute Rest
KB Swings (45#/25#)
1 [...]

DRESS UP IN YOUR BEST 80’s GEAR!!!!
(Don’t dress up in anything that will restrict your movement for full ROM)
Warm-Up:
Row 100m, 50 Jumping Jacks, Row 100m, 40 Mountain Climbers, Row 100m, 30 Air Squats, Row 100m, 20 Sit-Ups, Row 100m, 10 Push-Ups
Strength: 5 Sets Of:
1 Power Clean + 2 Front Squats + 1 Jerk
Increase weight each [...]

WOD: Raise The Roof
6 Muscle-Ups (Double C2B Pull-Ups)
12 KB Swings (70#/55#)
24 Box Jumps (24″/20″)
5 Muscle-Ups
10 KB Swings
20 Box Jumps
4 Muscle-Ups
8 KB Swings
16 Box Jumps
3 Muscle-Ups
6 KB Swings
12 Box Jumps
2 Muscle-Ups (10 C2B Pull-Ups)
4 KB Swings
8 Box Jumps
1 Muscle-Up (10 C2B Pull
2 KB Swings
4 Box Jumps
TRAVEL WOD:
10-9-8-7-6-5-4-3-2-1
Burpees/Sit-Ups
100m Sprint Between Reps

WOD: You, Me and Curtis P
!!2 Person Team WOD!!
Four Rounds:
25 Curtis P’s (95#/65#)
50 Sit-Ups
Switch At Any Time
*Curtis P:
Power Clean
Lunge: Right Leg
Lunge: Left Leg
Push Press/Jerk
GET ‘ER DONE!!!!
TRAVEL WOD:
Four Rounds
10 Burpees
50 Double Unders or Jumping Air Squats
30 Sit-Ups

Warm-Up:
Stretch/Agility
WOD: Fresh Cutz
50 Pull-Ups
30 Dips
50 Push-Ups
25 Burpees
50 Sit-Ups
25 Knees To Elbow
50 Air Squats
30 Overhead Lunges (45#/25#)
TRAVEL WOD:
50 Push-Ups
30 Dips
50 Push-Ups
25 Burpees (Only the first part, not the push-up part)
50 Sit-Ups
25 Russian Twists
50 Air Squats
30 Overhead Lunges (Use a weight)

Warm-Up:
400m Run/Stretch, then
3 Rounds: 
10 Wall Balls
10 Med Ball cleans
10 Med Ball Sit-Ups
WOD:
15 Rounds of:
(1) Power Snatch and (5) OHS
Start Light and Add Weight. The five OHS should be done without dropping the bar.  If you drop the bar count the round as a miss.  Every Missed Round will be 5 Burpees at the end of the 15 rounds.
Bring [...]

Warm-UP:
400m Run then work up to 65% of your DL 1 rm.
STRENGTH: Deadlift:
5 reps @ 65% of your 1 rm
4 reps @ 75% of your 1 rm
3 reps @ 85% of your 1 rm
WOD: GEEZ LOUISE
12 Thrusters (135#/95#)
3 Rope Climbs (3:1)
200m Run
8 Thrusters (155#/115#)
2 Rope Climbs
200m Run
6 Thrusters (185#/135#)
1 Rope Climb
200m Run
TRAVEL WOD:
4 Rounds:
20 OHS
20 [...]

BATTLE FOR THE BOX
This is just for C4 Athletes:
Format: 2 Men/2 Women: 4 WODs
Date:  September 8, 2012
Time: 8:00 AM-??
Location: C4 CrossFit
Price: $100.00/Team ($25.00 each)
Shirt and Food provided with paid entry
I urge every C4 Athlete to participate if you can! All WODs will be scaled to the athletes strength/skill level. Don’t miss out!
Awesome prizes to be [...]

WEAR SOMETHING YELLOW:
2 Person Team WOD: Mellow Yellow
10 Minute AMRAP
10 Push Press (115#/85#)
10 KB Swings (50#/35#)
10 Box Jumps (24″/20″)
One person working at a time. You must complete the round before you can switch with your partner.
REST 5 MINUTES:
Part 2: 12 Minute AMRAP
3 Muscle-Ups (12 Pull-Ups)
6 HSPU
12 Goblet Squats (50#/35#)
One person working at a time. You [...]