The Transition

OK everyone, the new web site is up and running (a huge THANK YOU to Melanie). We will now be posting the WODs there. Don't forget to post your workout times in the comment section. We will leave this site up so that you can access the archives, but if you need to contact us please use the new site so that we can get back to you quickly. Also let us know what you think of the new site. It is www.crossfitlakecity.com.

Already

Yup, another rest day. Take it easy!

You've got a date with a girl today

I think the title says it all.


WOD:
"Cindy"
As Many Rounds As Possible in 20 min
5 pull ups
10 push ups
15 squats

Our good friend Max. E.

It's another M.E. Remember how to find your weight, and stay safe. Keep your chest tall, weight through the heels and into the floor, bar peeling the skin off of your legs from shin to thigh.

WOD:
ME Deadlifts
5-5-3-3-1-1

Can you feel those hamstrings yet?

Remember to move the lower joints and muscle groups around really good before this one and stretch out really well afterward.

WOD:
4 rounds:
400 M run
50 squats

It's that time again

REST DAY.

Light day

That's right I said a light day, we don't get them very often but when we do you should know there's a reason for them.

WOD:
3 rounds
10 pull ups
10 dips


(Tracey work those kipping on this one)

Cleaning the floor with your burpees

I just want everyone to know this week is Toby's programming :o)

WOD:
50 cleans for time: 135#/85#
at the top of every minute perform 5 burpees and then get right back to cranking out those cleans

(See why I wanted you all to know this is Toby's week)

Run Forrest Run

It's a running day, I can hear all of you cheering from here. Each interval should be the same time, I can't wait to see the #'s on this one.

WOD:
10 - 40 yard sprints
45 second recovery

YEE HAW, it's a rest day

Take the day off.. If you find that you can't take this time to work on form or tech: handstand push ups, kipping, double unders... Do it a little here and a little there just don't turn it into a WOD

AMRAP

This is an As Many Rounds As Possible in 2o minutes WOD. If you can't do double unders 1 attempt and 1 single count for 1 double under. If you can't do handstand push ups, put your knees or toes up on a bench, bed or chair and do assisted, try to get your shoulders directly over above your hips and try to get your head as close to the floor as possible

WOD:
AMRAP in 20
30 double unders
5 handstand push ups

Max effort

Todays WOD is a maximum effort. If you aren't sure about your starting weight or the process of a ME go back to last week for my post on that. If you aren't sure of your form or movement use today as a form day. Go through several at a time (5-8 in a set) at least 8 sets, and gradually add weight as you feel comfortable with the movement, then the next time we do these go for that real ME

WOD:
ME Snatchs
5-4-3-3-1-1