WOD

Tuesday 1/7/14

For Time:
Row, 1000 m
3 Thrusters, 115/85 lbs
3 Bar Muscle Ups
Row, 750 m
6 Thrusters, 115/85 lbs
6 Bar Muscle Ups
Row, 500 m
9 Thrusters, 115/85 lbs
9 Bar Muscle Ups

There is now a 0515 class on Tuesday and Thursday.

Monday 1/6/2014

CrossFit Games Open 13.2

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box

Sunday 1/5/14

Open Gym 2pm – 5pm

Saturday 1/4/14

Team wod @ 9am

Friday 1/3/14

For Time: 5 Mile Run at box

Dress warm

no_cherry_picking

Thrusday 1/2/13

Every Minute on the Minute for 8 minutes
1 Power Clean
1 Clean
1 Hang Clean

then

Tabata Push up
Tabata Row (meters)

Wednesday 1/1/14

We will be open for the 0900, 1200, and 1630 class times. The workout is a surprise. Tell your friends, if you have any. Come get 2014 started off right.

Tuesday 12/31/13

For Time:
50 Deadlift 115/75
40 Hang Power Clean 115/75
30 Shoulder to Overhead 115/75
20 Back Squat 115/75
10 Snatch 115/75 (any type of snatch)

5 burpees EMOM

Monday 12/20/13

3 Rounds each for time:
500m Row
15 Kettlebell swings 2/1.5
20 toes to bar

rest as needed between rounds.

Note your total time and fastest round.

Sunday 12/29/13

Open gym 3:30-5

http://crossfit-naturalstate.com/wp-content/themes/depth