WOD 7/30/13

WOD: Welcome Kettlebells to Crossfit POC

4 Rounds for Time:

Run 400m

5 KB Snatch (50/40)

15 KB Swing (50/40)

15 KB SDLHP (50/40)

15 Pull-Ups

15 Diamond Pushups

Newest members at Crossfit POC (70, 50, 40)!

Community WOD 7/25/13

WOD: " POC Community Competition"

2 Rounds for time:

Run 400m

25m Bear Crawl

25m Burpee Broad Jump

25m Bear Crawl

25m Burpee Broad Jump

25m Bear Crawl

Burpee Broad Jump (at the hand of a 4 year old photographer)

WOD 7/23/13

WOD: Turkish

5 Rounds for Time:

9 Pull-Ups

3 Turkish Get-Ups each arm (40/30)

15 Push-Ups

Run 200

Then...

Max Clean

2 sets of back squats/2 sets of front squats

WOD 7/18/13

WOD: "the Hoog"

21-15-9

Box Jump (24 in)

Power Snatch (75/45)

Pull-Ups

WOD 7/16/13

WOD: Spiderman

5-10-15-20-15-10-5

Spider Push-Ups

Double Unders

Knees to Elbows

Strength:

Front Squat 3 x 10 (95)

WOD 7/11/13

2 mile warmup/2 mile cool down (APW's means of transportation)

WOD: RiverNorth

5 Rounds for Time:

15 Pull-ups

Run 200m

25 Sit-ups

30 Lunges

Run 400m

WOD 7/9/13

WOD: 40 Thieves (Crossfit Explode)

40 Burpees Over Bar

1 min rest

40 KB Swings (40)

1 min rest

40 WB Situps (20)

1 min rest

40 Pull-ups

1 min rest

40 Overhead Squats (95)

WOD 7/4/13

Warmup: 

Manually blowing up kids pool!

WOD: Hairy Ball (Crossfit Explode)

3 Rounds for time:

Run 400m

21 Wall balls (20lbs)

12 Toes to bar

WOD 7/1/13

WOD: "thought it would be a short run"


Run 7.8 miles - in Eden Prairie MN, Starling Lake (93 Degrees)