Woooo.....look at Tommy leading the pack on the 100m sprint....well, at least the first round. :)

WOD:

Waiter's Walk--200m
21 SDHP
21 Box Jump
Waiter's Walk--200m
15 SDHP
15 Box Jump
Waiter's Walk--200m
9 SDHP
9 SDHP

Rae Ann's band kip

Here's Rae Ann doing some good kips on the band. Way to go, Rae Ann!! Her progress is amazing and she continues to push herself.

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WOD:

7 Rounds for time:

5 Hang Power Cleans (135 rx)
1 100m sprint
15 pull-ups

Welcome Notice

I want to officially welcome two new members to our early morning class...AKA--The Dark Side...we're happy to have you!

Rebecca

Dwane

WOD:

21 Thrusters

800 m

15 Thrusters

800 m

9 Thrusters

800 m

Band Pull-Ups

You can see here how effective the bands can be in individually scaling eveyrone's pull-ups. If you don't have a unassisted pull-up...haven't mastered that kip yet, the band-assisted pull-up is the way to go. We take you from black band all the way down to purple and combinations in between. Graduating to the 'next' band is a big deal on your way to the kipping pull-up!

WOD:

'Helen'

3 rounds for time:

400m

21 KB swings

12 pull-ups

Med-Ball Meditation

Let's all pause and meditate with our medicine balls. Ohhmmmmm!!!

Good job on the HSPUs Bill.

**

WOD:

5 rounds for time:

7 Deadlift

30 Squats

7 HSPU

Working out with an Injury

Here's Tommy back in the gym after dislocating his shoulder. His recovery has already been amazingly fast due to the fact that he got his arm/shoulder moving as soon as possible. And he's not letting the rest of his body be idle during his recovery. He's doing one-armed modified workouts and staying in great shape. I suspect he'll be back full-steam in no time.

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WOD:

Angie

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Squats

Qualifyer WOD

Molly--pushing through her 400 runs.

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The workout below was one of the WODs in the Mid-Atlantic Qualifier event for the CrossFit Games which will be held this summer in Aromas, CA.

WOD:

400m

21 OHS (95/65)

21 box jumps

400m

15 OHS

15 box jumps

400m

9 OHS

9 box jumps