Wolf Pack CrossFit

For time:

Come check out our fundamentals class at 1000!

150 Double-unders, then:
30-20-10 reps of:
GHD Sit-ups
Back Extensions

After you have completed all of the GHD sit-ups and back extensions, finish up with another 150 double-unders.

Warm-Up

1000 meter row

Workout

Front squat 10-10-10-10-10 reps

Check out this article about overtraining from Mark’s Daily Apple, advice about primal living in the modern world

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Come to our fundamentals class on Sat from 1000-1300!

WOD:

Complete as many rounds as possible in 12 minutes of:
5 Clean & Jerks, 135/95lbs
10 Burpees
250 meter row

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WOD

Complete four rounds for time of:
Run 800 meters
15 Overhead squats, 95/65lbs

L-sits in seoul

CFWU x3

“Barbara”
5 rounds of:
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 minutes in between rounds

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Shoulder Press 3-3-3

WOD

7 Rounds for time
10 ring push-ups
10 Med-Ball Cleans [wmv][mov]

“X-Man”
Two rounds, of each couplet, for time of:
95lb Deadlift, 20 reps
95lb Clean & Jerk, 20 reps
Run 800m
20 Kettlebell swings, 1.5 pood
20 pull-ups
Run 800m
20 Box jumps, 24” box
20 Wall ball shots, 20lb ball
Run 800m

Women use 65lbs for barbell movements, 1 pood KB, & 14lb medicine ball

Intensity; bring it every time

Intensity is defined as having exceptionally great concentration, power, or force. It is another factor in many of the workouts we perform. With intensity comes different metabolic reactions from the body that is key to getting everything from a workout. Heavy lift days are low in intensity, but offer other great avenues to fitness. For those WODs that require more output, you need to push yourself. Bring that level of intensity and when everything inside of you tells you to stop and put the bar down, push through and fight until the end. Only at this point will you know what your body and your heart is made of.

Check out the first of the Sectional Games Qualifiers! (Who do you think would sponsor such a great athletic event…The Air Force!)

WOD 1 “Air Force” … [wmv] [mov]

Giving it everything, then digging for more; this is CrossFit

Warm-up

Jumprope 5 min

CrossFit warm-up X 2

WOD

For time:
155/115 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24/20 inch box
15 Muscle-ups (or pull-ups x3 + dips x3)
40/25 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders (or singles x3)
135/95 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb/25lb plate held overhead

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