Monday's WOD

For time:
100 L-Pull-ups

Mobility: Overhead, first rib, and barbell quickie

Saturday's WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

Team WOD!

Friday's WOD

Teach and practice kettlebell movements.

As many rounds as possible in 20 minutes with a (1.5/1/0.75 pood) kettlebell of:
KB Deadlift
KB Snatch
KB Jerk
KB OHS

One round is all movements complete with left and right hand.

Thursday's WOD

5x20m Sled Pull Backward (after snatch)

Split snatch 2-2-2-2-2-2-2 reps
Alternate legs for each rep

Wednesday's WOD

Teach and Practice Front Rolls and Wall Climbs

"Adrian"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps (30/24/20")

Tuesday's WOD

Max Watt Test Row x3 (after WOD)

21-15-9 reps of:
Deadlift (225/155/110)
Overhead squat (135/95/65)

Monday's WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Saturday's WOD

Split snatch 2-2-2-2-2-2-2 reps
Alternate legs for each rep

Four rounds for time of:
3 Rope climbs
30 Push-ups
30 Sit-ups

Friday's WOD

Front rack therapy and open shoulders

Five rounds for time of:
15 Walking lunge steps, carrying a 95/65/45 pound barbell in the front rack position
30 Double-unders

Front squat 3x5 (3 work sets of 5)

Thursday's WOD

Practice Clean and Jerks, build to WOD load.

For time:
30 Clean and jerks (185/120/95)

Sled Pulls 3 x 50m

Wednesday's WOD

Review split jerks

Split jerks
You have 15 minutes to find a 5-rep max.

For time:
50 Double-unders
50 Wall ball shots (20/14/12)
40 Double-unders
40 Wall ball shots
30 Double-unders
30 Wall ball shots
20 Double-unders
20 Wall ball shots
10 Double-unders
10 Wall ball shots

Tuesday's WOD

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95/65)
7 Knees to elbows
7 Deadlift (245/160/125)
7 Burpees
7 Kettlebell swings (2/1.5/1 pood)
7 Pull-ups

Yoga at Always Forward CrossFit!

We are excited to announce that Leigh Brennan of A Place to Cal Om will be offering yoga instruction and practice on Wednesdays at 6am, and 8:15 pm, and Saturdays at 10:15am. CrossFitters, there is no better way to unwind restore while developing better mobility (flexibility) and movement! Always Forward!

Schedule Change 9/24/12

Big news.... Schedule change beginning Monday 9/24!  Our evening schedule will be Monday through Thursday, 5pm, 6pm, and 7pm!  We will still have open gym on Friday's at 5:30 pm and the morning and weekend schedule will remain the same.

Monday's WOD

Practice Double-unders or Triple-unders
Can you get a double? 10 in a row? How about 50?

Double under contest: You have 10 minutes to link as many as possible together.

For max reps of double-unders...
Preform for 10 minutes, every minute, on the minute one round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air squats
Then for the rest of each minute, max reps of Double-unders.

Saturday's WOD

Hooverball!

4 Rounds for total reps of jerk, each six minutes, consisting of:
3 minutes to row 400m or run 200m then max rep Jerk (push or split; 135/95/65)
Rest 3 Minutes.

Friday's WOD

Weighted Dips 3-3-3-3-3

As Many Reps As Possible In 7 Minutes of:
3 Wallball (20/14/12)
6 Sit Up
6 Wallball
6 Sit Up
9 Wallball
6 Sit Up
12 Wallball
6 Sit Up...
*Wallball reps continue accumulating by 3, Sit Ups remain constant until time elapses.

Thursday's WOD

Overhead Squat 3-3-3-3-3 reps

Eight rounds for max reps of:
Hang power clean (115/75/55), 20 seconds
Rest 10 seconds
Push press (115/75/55), 20 seconds
Rest 10 seconds

Wednesday's WOD

Shoulder press 2-2-2-2-2-2-2-2-2-2

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
15 Sumo-deadlift high-pull (95/65/45)

Tuesday's WOD

Weighted Strict Pull-ups 3-3-3-3-3

For time:
100 Thrusters (95/65/45)

Monday's WOD

"Helen"

Three rounds for time:

400m Run

21 Kettlebell of DB swings (1.5/1/0.75 pd)

12 Pull-ups

Back squat 3x5 

Build to three work sets of five reps

Saturday's WOD

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps (20/20/20)
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings (2/1.5/1 pood)
30 Sit-ups
20 Hang squat cleans (35/25/20 pound dumbbells)
25 Good mornings (65/45/33)
30 Wall ball shots (20/14/12 pound ball)
3 Rope climb ascents

Friday's WOD

Seven rounds for time of:
400m Run
30 Front squat (95/65/45)

Thursday's WOD

Three rounds for time of:
Run 800 meters
Rest 2 minutes

For time:
5-4-3-2-1 rep rounds of:
Tire flips and
80-60-40-20-10 rep rounds of:
Sit-ups

Wednesday's WOD

For time:
As many rounds as possible in 9 minutes of:
1 Muscle-up
5 Box jumps (34/28/24) (add 45# bumper to box)

For time:
5-10-15...50...15-10-5 rep rounds of:
Double-unders
100 Push jerk (95/65/45)
Partition as needed.

Tuesday's WOD

As many rounds as possible in 15 minutes of:
2 Rope Climb
3 Wall Climb
10 Ring Push-ups

For time:
15 rounds for distance of:
Row 30 seconds
Rest 30 seconds

Monday's WOD

"Holleyman"
30 rounds for time of:
5 Wall ball shots (20/14/12)
3 Handstand push-ups
1 Power clean (225/155/110)

Only one class on Labor Day

Only one class tomorrow, Monday, 9/3 at 9:15 am. Get ready for a good one!
-mcdontron

At the gym Saturday morning!

With early-morning thunderstorms and a cross country meet at Brun Du we will be at the gym this morning.