WOD:

Nasty Girls

3 RFT

50 squats

7 muscle ups (sub 21 pullups, 21 dips)

10 hpc (135/95 lbs)

Today is the last day of the February Share the Pain!!  Come join us for a FREE workout.  Remember, everything can be scaled for each individuals ability!!

SWOD:

power cleans

5-5-5-3-3-3

WOD:

Complete as many reps as possible in 7 minutes of:

burpees

then rest 2 minutes, and then complete as many reps as possible in 3 minutes…

Ab Mat sit ups

Burpee Movement Standards:  For a PDF of the workout click here!

 Each rep will be counted once the athlete touches the target with both hands. A variety of methods can be used to create a target including a pull-up bar, a hanging ring, a piece of tape on a wall as long as the target is at least 6 inches above the athlete’s max reach and it is touched with both hands for the rep to count. If the athlete touches with just one hand or misses, they may re-jump to complete that rep without dropping back to the ground.  This workout begins from the standing position, then the athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach.  At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

COOL DOWN:

roman deadlifts

3-5 sets, 5-10 reps

WOD:

“Abbate“

Run 1 mile

155 pound Clean and jerk, 21 reps

Run 800 meters

155 pound Clean and jerk, 21 reps

Run 1 mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Scaled STP WOD:

800 m run/jog/walk

21 thrusters (weight appropriate)

400 m run/jog/walk

21 thrusters (weight appropriate)

800 m run/jog/walk

SWOD:

shoulder press

3-3-3-1-1-1

WOD:

3 rounds for time…

15 burpees

20 pullups

25 box jumps (20/18″)

COOL DOWN:

hip bridge

3-5 sets of 5-10 reps

Remembering the Battle of Iwo Jima, February 19th, 1945.

WOD:

200 m walking lunge

30-20-10

renegade row (40/20#)

15-10-5

deadlift (255/135#)

200m walking lunge

Don’t forget the Post WOD Paleo Primal Potluck tomorrow!  9 am workout and 10 am brunch!  Coffee will be provided.  Please bring your recipes to share with others.  See everyone in the AM!!

SWOD:

front squats

3-3-3-1-1-1

WOD:

200 m sprint

21-15-9

back squats (135/95 lbs)

kb swings (2/1 pood)

200 m sprint

COOL DOWN:

Glute Ham Raise

3-5 sets of 5-10 reps

WOD:

Angie

100 pullups

100 push ups

100 sit ups

100 squats

Complete all reps of each movement before moving on to the next one.

Coach Sarah with a perfect SDHP

SWOD:

hpc (hang power clean)

3-3-3-1-1-1

WOD:

on the minute for 12 minutes…

4 thrusters (115/75 lbs)

6 box jumps (24/20″)

COOL DOWN:

RDL (romanian deadlift)

3-5 sets of 5-10 reps

SweatHeart WOD...ummmm...yes please!!

Yes it’s Valentine’s Day!  No other day of the year brings the men so much grief and the ladies so much disappointment!:) Just kidding…but seriously.  The gym will leave you with neither emotion…come get your SWELL on so you look super jacked for a hot date with your Valentine!  If nothing else, you can pay it forward for the chocolate you’re gonna eat later;).  Happy Valentine’s Day from CrossFit Sonora…

“SweatHeart” WOD:

Five rounds for time…

400 m run

21 deadlifts (185/115 lbs)

12 push ups

“You completely and totally love the life you are living when the world just looks great, even on cloudy days.”-Unknown