January 2014

WARM UP: 50 Air Squats 50 Hollow Rocks 50 Double Unders 25 Air Squats 25 Hollow Rocks 25 Double Unders

WARM UP:  20 Air Squats 20 Hollow Rocks 20 Push Ups 400 M Run

WARM UP:  Bring Sally Up Over Head Squat with 25# Plate

WARM UP: 1 Minute of Air Squats 2 Minutes of Double Unders 3 Minutes of Push Ups 4 Minutes of Pull Ups 

WARM UP: 1 Minute of Air Squats 2 Minutes of Double Unders 3 Minutes of Push Ups 4 Minutes of Pull Ups 

REST DAY

Today was our WOD for our dear friend, fitness enthusiast, and fellow crossfitter, Jaryd. A BIG THANK YOU to all who showed up and gave their all for this event; to those who sent well wishes and prayers and even did the WOD abroad; and special gratitude to all who donated to assist with his

WARM UP: 3 Rounds of : 30 Air Squats 20 Walking Lunges 30 Jumping Jacks

WARM UP (mini -wod?): 3 Rounds of: 10 Squats 10 Sit Ups 10 KBS (45#W; 55#M)

WARM UP: Junkyard Dog SKILL: Snatch WOD: Snatch Elephant: PVC – 100 reps 3000 lb elephant – 45# = 67 reps 4000 lb elephant – 55# =73 reps 7000 lb elephant – ≥ 60#  (calculate your reps)