WOD 12.30.11 Saturday

Saturday Class Schedule:
9 am On Ramp and Open Gym
10 am Olympic Weightlifting 

Movements for the 2012 Great Lakes Invitational powered by Reebok have been posted.  Click the event banner on the right to see the movements!

WOD 12.30.11 Friday

2011 Reebok CrossFit Games Open Sectional WOD 11.4

Complete as many rounds as possible in 10 min of:
60 Bar-facing burpees
30 Overhead Squats, 120#/90#
10 Muscle-ups

post total reps to comments

WOD 12.29.11 Thursday


Complete 3 rounds for time of:
Run 800 meters
50 Back extensions
50 Sit-ups

post time to comments 

WOD 12.28.11 Wednesday

2-2-1-1-1 Jerk

For time:
30 reps of bodyweight shoulder-to-overhead
– from rack
– scale is to 70% of 1RM
– 5 min time cap