Sat. Jan. 23rd, 2010

Happy 30th Jill!! As you can see, she's at her finest. We are very lucky to have Jill. Jill has done so much towards making Westsound CrossFit successful. Without her contribution, we would not be where we are today. Today's workout will be in here honor. These are her favorites......so you can personally thank her when you're done.

Today's W.O.D.

"Jill"

30 Double Unders

30 Push ups

30 Double Unders

30 Power Cleans - 135/95

30 Double Unders

30 Pull-ups

30 Double Unders

30 Burpees

30 Double Unders

30 Lunges (ea. leg)

30 Double Unders

30 Butterfly Sit-ups

30 Double Unders

30 Wall Balls

For time

Fri. Jan. 22nd, 2010

Today's W.O.D.
"Linda"
(aka 3 bars of death)

Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1
rep rounds for time

TODAY THERE WILL BE NO 10AM - 11AM CLASS

Thurs. Jan. 21st, 2010

Today's W.O.D.
Make up Thurs.

To many it is a rest day, otherwise utilize today to make-up a workout you may have missed.

Check out the hours to the right->->

Wed. Jan. 20th, 2010

Today's W.O.D.
Row 200m
50 Squats
15 Ring Dips
Row 200m
40 Squats
12 Ring Dips
Row 200m
30 Squats
10 Ring Dips
Row 200m
20 Squats
8 Ring Dips
Row 200m
10 Squats
6 Ring Dips
For time

Ring Dips can be scaled to paralletes.

Check out the hours to the right->->

Tues. Jan. 19th, 2010

Today's W.O.D.
5 Handstand push-ups
10 Burpee's
15 Knees to elbows

Check out the hours to the right ->->

Mon. Jan. 18th, 2010

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Today's W.O.D.
"Badger"
30 Squat clean - 95#
30 Pull-ups
Run 800 meters
3 rounds for time.

I will be in Olympia today. Derek and Mike will be running classes most of the day. I should be back by the 4-5pm class. Have a great day.