Thurs. March 31st, 2011

ANNOUNCEMENT

Starting today, we will no longer be using the web blog that you have accessed. To access the new Westsound CrossFit website, please go to http://www.westsoundcrossfit.com/. You will see that the site has changed a bit with some additional features. Some tabs are still under construction, as we will be making changes in the up coming weeks. If you have any questions or comments, please feel free to contact me. Thanks for your patience.

Mick

Wed. Mar. 30, 2011

Today's workout is in honor of Daniel Craig, one of our own members. Today marks the 4 year anniversary of when Daniel was injured in Iraq. Daniel had to run approximately 400m in full gear to get to safety after being wounded. He spent over a year in rehabilitation with surgeries and dealing with complications associated to his wounds. In the past, he celebrated this day self medicating but now does CrossFit. Come in and get it done.

Today's W.O.D.

10 Thrusters

400m run w/sandbag

5 rounds for time

Tues. Mar. 29th, 2011

Today's W.O.D.

Strength

Back Squat 5 x 3

Met-con

5 Box jumps

10 Farmer walk lunges

15 Supermans

AMRAP in 20 mins

For time

Mon. Mar. 28th, 2011

Today's W.O.D.

100 Sit-ups

90 Double unders

80 Ring push ups

70 Burpees

60 Wallballs

50 KB swings

40 Pull-ups

30 Handstand push-ups

20 Deadlift - 225#/185#

10 Calories on the rower

1 800m Hill of Death run

For time

Sat. Mar. 26th, 2011

Today's W.O.D.
Strength
Bench press 5-5-5-5-5

Met-con
3 Deadlifts (75% of 1 rep max)
Burpees
Box Jumps
Knees to elbows

"Tabata" style
20 secs of work, 10 secs of rest
30 secs between rounds
(8) rounds total for time

Friday March 24th, 2011

Today's W.O.D.
5 Turkish Get-ups (40/20)
10 Ring/parallette dips
15 Sit-ups
AMRAP in 20 mins

Thurs. Mar. 23rd, 2011

Today's W.O.D.
"Make up Thursday"

-If you missed a workout this week, today's the day to make it up.