**ATTENTION** 

Ma’s Heat times are 10:50 am, 3:45pm

Live Stream from http://www.Crossfitgames.com

OGAR STRONG

There are NO Olympic lifting classes this week

Interested in trying CrossFit or know someone who is?
Please call or e-mail to set up your first workout!
The first 3 workouts are FREE!
719-635-5438
or
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07/23/14

Ma Deadlift Ma killing the deadlift ladder

WOD:
For Time
21-15-9
Kettlebell Swings
Kettlebell Stationary Goblet Lunges
Run 100 Meters

Flexibility:
Test Pistol
Hip Capsule Distraction x 3min Each Leg
Ankle Distraction x 3min Each Leg
Squat x 15
Re-Test Pistol

07/22/14

photo Emily, Bob and Chaney

 WOD:
For Total Weight
7 Rounds of
35 Double Unders
1 Snatch
Each Round is 90 seconds
*You have 1 snatch attempt per round, you can go up in weight but may not go down in weight, Score is total weight of successful lifts added together.

Skill:
Accumulate 3min static ring hold in the top position

Lift:
DB Bench Press 70%x3, 80%x3, 90%x3+

07/21/14

ma games

WOD:
“Cindy”

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Skill:
PVC Shoot Through x 25

Lift:
Overhead Squat 70%x3, 80%x3, 90%x3+

07/20/14

 

sufferingWOD
For Time:
Row x 50 Calories
Burpee over the rower x 40
Row x 30 Calories
Burpee over the rower x 20
Row x 10 Calories

07/19/14

nuttsLieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

He is survived by his parents, Richard and Ethel Jane Nuttall.

TEAM WOD
“NUTTS”
For Time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

07/18/14

fitWOD
For Time:
Row x 25 Calories
Thruster x 25 (65/95)
Run x 500m
Thruster x 25
Row x 25 Calories

SKILL
Ring Pushup 6 x 5

LIFT
Shoulder Press
70% x 3, 80% x 3, 90% x 3+

07/17/14

photo-224WOD
For Reps
Tabata:
Toes to Bar
Ball Slam (25/35)
Weighted Ab-Mat Situp (25/35-use the slamball)
Burpee

SKILL

For Quality
Tempo Ring Row
2 seconds up, 2 second hold, 2 seconds down x 30 reps

LIFT

Deadlift
70% x 3, 80% x 3, 90% x 3+

07/16/14

back-squat-graphicWOD
For Time
15-10-5 of:
Back Squat (155/225)
Strict Handstand Pushup

FLEXIBILITY
15 Sit Up to Pikes
Hold Pike Stretch 2 minutes
1 minute each side Super Couch Stretch
Hold Side Split each leg 2 minutes

07/15/14

Fitness-Motivation-Sign-95WOD
For Reps
Death By Bar Muscle Up

SKILL
Strict Double KB Press 5 x 5
Pistol Progressions x 10min

LIFT
Bench Press
70% x 3, 80% x 3, 90% x 3+

07/14/14

trojan-crossfit-benchmark-wod-benchmark-girl-kelly-lil-kelly-5-rounds-for-time-5-RFT-400m-run-running-box-jumps-wall-balls-3-rounds-for-time-3-RFT-400x276WOD
“Kelly”
For Time
5 Rounds of:
Run x 400m
Box Jump x 30 (20/24)
Wall Ball x 30 (14/20)

SKILL
Tabata Hollow Hold

LIFT
Back Squat
70% x 3, 80% x 3, 90% x 3+