WOD

Front squats
3-3-3-3-3
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WOD

3 rounds for time of:

20 squats
10 sit ups
5 push ups
30 squats
15 sit ups
10 push ups
40 squats
25 sit ups
15 push ups
Run 200 m
30 squats
15 sit ups
10 Push ups
20 squats
15 sit ups
5 Push ups
Run 200 m
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WOD

As many rounds as possible in 20 min of:

12 Deadlifts (body weight)

12 Ring Dips

Run shuttle 50 m

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Congrats to David Lastra and Sonja Walker for completing their CF Level 1

Rest Day

Rest Day

WOD

3 rounds for time of:
Run 400 meters
35-lb. dumbbell thrusters, 21 reps
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Compare to: 150909

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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WOD

Clean and Jerks
5-3-1-3-5
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WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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WOD

Complete for 4 rounds for max reps:
1 min max reps of double unders
1 min max reps of kettle bell swings
1 min max reps of box jumps
1 min max reps ball slams
Rest 2 minutes
Post total reps for each movements, and total reps completed.

Rest Day

Rest Day

WOD

5 Rounds for time of:
12 Hand Stand Push ups
6 Cleans
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WOD

4 Rounds of time of:
15 Overhead squat 115lbs
Row 400
Rest 1 min
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Compare to: 160418

WOD

AMRAP in 5 min of:
10 Goblet squats 24k/16k
10 Burpees
1 min. break
AMRAP in 5 min of:
5 Power Cleans 145/95lbs
10 Pull ups
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Compare to: 160222

WOD

Front Squats
7-5-3-1
3 Rounds for time of:
40 Squats
20 Hang Cleans (squats) 95/65lbs
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Compare to: 160603

WOD

All the WODs are at the new location!
Complete as many rounds as possible in 15 min of:
2 reps Clean and Jerk 135/95lbs
2 reps Pull ups
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Rest Day

Rest Day

WOD

AMRAP IN 12 min of:
15 push ups
9 Thrusters 95lbs
6 step ups w/ sand bag
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WOD

Moving Day!
Move as much weight as you can to the new weight room.

I need a name for the building on campus, old name is ETB
Another new acronym. I will chose the best name submitted.
Post your best in the comments, Good Luck!

WOD

Hang Snatch
2-2-2-2-2
Then complete 3 Overhead squats after each rep.
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WOD

Run 800m
Complete as many rounds as possible in 12 minutes of:
16 kettlebell snatch 24k/16k
16 Wall ball 20/14lbs
then;
Run 400m
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WOD

TK
Complete as many rounds as possible in 20 minutes of:
8 strict pull-ups
8 box jumps, 36-inch box
12 kettlebell swings, 2 pood
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Compare to: 150121

Rest Day

Rest Day

WOD

5 Rounds for time of:
Run 400m
50 Walking Lunge
25 Push ups
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WOD

Complete as Many Rounds as Possible in 30 min of:
Run 800 meters
200m Farmer carry 24k/16k
50 Burpee Pull ups
200m Sand bag run
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WOD

Overhead Squats
2-2-2-2-2-2-2

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Compare to: 130129
 Coach Glassman explains this so well! Read on.

By Greg Glassman

August 01, 2005


The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed.

Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction - outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong - dead wrong.

The second is a weak squat - you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight - you haven't a snowball's chance in hell of learning the overhead squat with a bar. You'll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.

WOD

3 Rounds for time of:
10 Front Squats 115/155lbs
15 Pull ups Strict
50 Double Unders
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Compare to: 160429

WOD

Every Minute on the Minute for 17 minutes:
10 push up
10 sit up
As Many reps as possible of air squats for the rest of the minute.
Post the number of air squats performed
Compare to: 160616