Wolf Pack CrossFit

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

We are having a Fundamentals class today at 1330. Hope to see you out there!

“Dainmu”

Two rounds, of each couplet, for time of:

25 Kettlebell swings (55/35)
25 Sumo deadlift High pull (95/65)

Run 400m

25 Toes to bar
25 Power Snatch (95/65)

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.

Photo courtsey of CrossFit HQ

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) [wmv] [mov] [link]

Sage Burgener demonstrating the Snatch

CrossFit 101 has moved to 1330 every SUNDAY. Come out and learn the 9 fundamental movements of CrossFit, then join us every WOD day from 1800-1900! We look forward to seeing you out there!

Workout #1

Run 1600m
     40 squats
Run 1200m
     30 squats
Run 800m
     20 squats
Run 400m
     10 squats

- wait 15 min -

Workout #2

200m Sprint
     10 burpees
200m Sprint
     10 burpees
     20 push-ups
200m Sprint
     10 burpees
     20 push-ups
     30 sit-ups
200m Sprint
     10 burpees
     20 push-up
     30 sit-ups
     40 squats

What do you train for?

Cash-in

4 rounds of 200m sprints (run 200m, walk 100m…repeat 4 times)

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Double-unders at the Asia Regionals

“Coe“

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

This weekend Wolf Pack CrossFit challenges you to try something new! Go on a hike with Outdoor Rec or the CAC, play frisbee or softball with your buddies, go for a bike ride around Umpa park or a swim in our pool! One element of CrossFit and being and staying fit is trying new sports, new acitivities. When you try new ways of working out you are keeping your body guessing and exercising doesn’t become a chore, but a welcome break from your busy day. Get out this weekend and try something new!

Check out Howleronline for activities this weekend!