1-31 WOD

Thursday

WarmUp
Row 500m
Mob: BandyOH
1 Len InchWorm
3 Rounds Cindy

A. 50 HSPU for Time

Rest 5+ min

B. Row 500m @90% x 4

Rest 5+ min

C. StrictToe2Bar 3 x ALOT

Cool
Roll
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1-30 WOD

Surprise WOD: Hint: Squats Hint: Sled pulls!

NOON: KGW will be in to interview a few selected paleo challengers and get some footage of the noon WOD.

1-28 WOD

Monday

WarmUp
Row 1000m
Mob: BandyHam
1 Lap Spiderman
10 InchWorm+PushUp

A. 5 Sets
DeadLift x 2-3 reps
Rest 60 sec
HSPU x MaxReps(-2)
Rest 90 sec

B. ForTime
Row 500 m
15 KBS (2/1.5p)
25 Burpee
15 KBS (2/1.5p)
Row 500 m

Cool
Roll + Roll Hams

$$$ = see board!

1-27 WOD ‘Let’s Talk Paleo’ with Dr. Tony Murczek and 4pm team WOD

2:00pm – Introduction to CrossFit and Open gym
3:00pm – No Intro or open gym – Dr. Tony Murczek drops in for a talk on paleo – thanks for joining us!
4:00pm – Team WOD

Dr Tony Murczek is coming out on his day off from ‘Mountain Spring health Clinic’ to chat wtih us about the paleo diet. This is a free clinic on nutrition, we hope you can join us. If you have a friend that would like an intro on paleo, please bring them by and tell us how you are doing on the challenge. The 4pm WOD will follow, if you can please stay and join us for a kick butt workout.

More information can be found here: http://www.mountainspringhealth.com/

Let's talk paleo with Dr. Tony!
Let’s talk paleo with Dr. Tony!

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1-24 WOD

Thursday- It’s time to train!

WarmUp
Row 500m
Mob: BandyLunge
1 Len SpiderMan
1 Len InchWorm

A. 5 Sets
FrontSquat x 2-3 reps @20X1
Rest 30 sec
PullUp x MaxRep(-1) @20X0
Rest 2 min
B. 10 Rounds for Time
12 Burpee
12 Toes2Bar

Cool
Roll

$$$ see board

1-21 WOD

Tuesday

Grace ]
WarmUp
Run 600m
A. 3 Sets
8 PowerClean TnG unbroken
Run 400m @90%
Rest 2 min
B. 3 Sets
8 Thruster unbroken
Row 400m @90%
Rest 2 min
C. AMRAP5
5 PullUp
5 PushUp
15 Lunge
Cool
Roll

#It’s time to train! # Getting leaner,fitter,stronger and having fun doing it and #CFSWP!

1-21 WOD

Regular hours on Monday, see you all tomorrow for a great WOD! Be sure to stop by our PR /Goal board and write the goal you are working on this month.

Plan for success!

1. Set your goal(s).(This could be keeping to your nutrition challenge…such as clean eating and your fitness goal; (example, getting your first pull up, kipping pullup or muscle up, HSPU or PR on ?).
2. To set your goals, you realize a change is necessary.
3. You want and desire change.
4. Set a plan of action to make that change.
5. HOPE. Know that you have a kick butt CFSWP community here to support you and help you reach your goals.
6. GO FOR IT!
7. Reward yourself in a whole new way -by reaching your goal(s).

CFSWP!
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Monday
WarmUp
Row 1000m
Mob: Bandy Ham
1 Len Spiderman
1 Len InchWorm
A. 4 Sets
DeadLift x 3-5 reps
Rest 60 sec
HSPU x MaxReps(-1)
Rest 90 sec
B. AMRAP9
5 PowerSnatch (115/75 lb)
10 KBS (1.5/1 pd)
5 PushPress (115/75 lb)
10 BoxJump (30″)
Cool
Roll + Roll Hams

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1-20 WOD

Sunday
WarmUp
Row 500m
QuickHip
2 Rounds
5 Pull
10 PushUp
15 Squat
A. AMRAP6
SledPull/Lunges – 50m (50/25 lb)
15 Thrusters (135/95 lb)
SledPull/Lunges – 50m (50/25 lb)
15 Partner Burpees
Rest 5 min
B. AMRAP4
KB Snatch (1.5/1 pood)
Rest 5 min
C. 15-10-5
SquatClean (135/95 lb)
RingDip
Cool
Roll

(1st Wod -winter garage games).