Thursday March 1

Warm up

Over head Squats
5-5-5

With a Continuous running clock, do 1 pull up the 1st minute, 2 the second, 3 the third and so on until you cannot complete the round.

Row 1000 meters

Do the following excercises til failure. Record the amount of reps.
Squats
Push ups
Dips
lunges.

Bonus.

You can do these exercises in any order. 
Our no sugar challenge starts today, put your name on the board if you are participating.

Wednesday Febuary 29

Warm up

Deadlift
1-1-1-1-1

5 Rounds for time
30 Double Unders
10 Power Snatch's  75/55.

Bonus.

So Thursday our next Challenge Starts.  We are calling it Getting Ready Your Swim Suit Challenge.  It is going to be 60 days,  the first 30 days is "No Sugar".  for 30 days straight.  Anytime you choose to partake, you put 1 dollar into the pot.  This will be on the honor code.  We will also be holding a Zone/Paleo class soon.  We will continue to do weekly weigh-ins.  That seems to help keep us on track.
Remember Saturday @9 Pleasant Grove High School track for "Griff".  This is a family affair.  It should be fun.

Tuesday Febuary 28

Warm up

Push Press
3-3-3-3

7 min AMRAP
10 Push Press
10 Knees to elbows

Rest 2 mins

7 min AMRAP
10 Handstand Push ups
10 1 Arm Snatch (alternating arms).

Bonus

Saturday 9:00 WOD.  We will be meeting at Pleasant Grove High School Track to do a workout called "GRIFF"  Run 800 meters Run 400 meters backwards x2.  Bring your kids spouses anyone who wants to come have fun.

Monday Febuary 27

Warm up

Hang Power Clean
2-2-2-2

50-40-30-20-10
Ball Cleans
Sit ups

Bonus

Friday febuary 24

Warm up

Back squats
3-3-2-2-1-1

7 mins of burpees

Or

7 min amrap

25 squats
25 situps.

Bonus.

If you are competing in the games you need to have someone judge your workout and it needs to be videoed. Good luck everyone!!!!!

Thursday Febuary 23

Warm up

Clean and Jerk
1-1-1-1-1-1

12 Min AMRAP
9 Deadlifts
12 Push ups
15 Boxjumps


Bonus.
http://games.crossfit.com/workouts/the-open  Check out the first workout for the crossfit games 2012.  Crazy.  Hope you are excited to be doing it on Friday!!!!!

Wednesday Febuary 22

Warm up

Back Squats
5-5-5-5-5

Tabata Double Unders

Power Snatch
1-1-1-1-1
Bonus

http://www.youtube.com/watch?v=2dpwZ0Vaih4 Watch the Back Squat.