Friday 5-18-2012
May 17, 2012 | 
Author GoRuck people will be meeting at Warrenton facility at 7amon Saturday morning. Please post to comments regarding your status. Thanks!
Skill/strength
Shoulder press 5-5-5-5-5
Recovery of 30e uni leg bridges
First you must complete:
50 KB swings
Then do rounds of:
5 Pullups
10 Hand Release Push Ups
15 Front Squats (95/65)
Posted in 
Thursday 5-17-2012
Jeff!
60 – Wall ball shots while partner holds chin over the bar
Alternate forward lunges w/sandbag while partner runs 400m
40e – Box jumps per person, alternating on SAME 24″ box (1 person jumps, then the other person, etc)
Alternate forward lunges w/sandbag while partner runs 400m
60e Jumping Pullups per person (partner holding hand plank)
Wednesday 5-16-2012
Tuesday 5-15-2012
Crystal on toes to bar...
Row 1000 meters 50 Burpees 50 Box Jumps Run 800M
Monday 5-14-2012
Shannon post-workout...
Friday 5-11-2012
“Fight Gone Bad”
Three rounds for total reps:
Wall ball shots, 20#/14#
Sumo deadlift high pulls, 75#/55#
Box jumps, 20″
Push press, 75#/55#
Row, calories
Rest 1:00
Thursday 5-10-2012
Get it Amy!
Wednesday 5-9-2012
NO Warrenton classes tonite, due to a traffic situation.
WOD “Tabata This”
8 rounds each, 20 seconds work, 10 seconds rest. For reps:
Squat
Row
Pull Ups
Sit Ups
Push Ups
;
Tuesday 5-8-2012
This workout is going to start 15 minutes earlier than the posted WOD (in place of the skill/strength) to allow more time for the workout allowing people to finish!
“Whitten”
Five round for time of:
22 KB Swings (53/35)
22 Box Jumps
Run 400 Meters
22 Burpees
22 Wall Balls (20/14)
Monday 5-6-2012
The CrossFit Regionals was this past weekend in Price George’s County MD. Only the top 3 males/females (out of the 60 that competed) qualified for the games.
Also this is just a friendly reminder that the posted WOD times are when the WOD will start. On the dot. If you are not here and ready to go, or walk in late and still have to set up, unfortunately we will be starting without you.
