REST DAY

Rest or pay what you owe, I'll be there at 1600

Don't forget we're participating in '31 Heroes' this Saturday 4th August at 11am (then a BBQ at the Box!), so if you or a friend wants to join in, you'll need to register, (Crossfit Rota is almost last on the list of Affiliates Participating).

http://www.31heroes.com/

WOD 30 July

3 Rds for time:

15 Hang Power Cleans 135/95
15 Burpees

See you at 1600

WOD 29 July

10 Rds for time:

3   Weighted Pull-ups    45/35lb
5   Strict Pull-ups
7   Kipping Pull-ups


See you at 1600

WOD July 28

4 Rds for time:

30 Jump & touch
20 Deadlift  185/135lb
10 Handstand push-ups

(object must be 12 inches above your maximum reach for the jump & touch)

See you at 10am

REST DAY

Rest (or active rest, play a new sport or something!)

"If you never did, you should. These things are fun... and fun is good." - Dr. Seuss 

WOD 26 July

For Time:

21  Back Squats 225/155
42  GHD Sit-ups
15  Back Squats 22/155
30  GHD Sit-ups
9    Back Squats 225/155
18  GHD Sit-ups

(scale the GHD Sit-ups to Abmat sit-ups if you do not regularly do them!)

I'l be there at 1600

WOD 25 July

Push Press      2-2-2-2-2-2-2



See you at 1600

WOD 24 July

"Ship"

9 Rds for Time:

7 reps      185/120lb Squat Clean

8 Reps     Burpee Box Jumps   36/30"

See you at 1600

REST DAY

                                          Rest or pay what you owe, I'll be there at 1600

WOD 22 July

2012 Reebok CrossFit Games Chipper

For time:

10             Overhead squat (155/105 lb)
10             Box jump overs (24" box/20")
10             Thruster (135/95 lb)  
10             Power clean (205/125 lb)
10             Toes to bar
10             Burpee muscle-ups
10             Toes to bar
10             Power clean (205/125lb)
10             Thruster  (135/95lb)
10             Box jump overs (24" box/20")
10             Overhead squat (155/105lb)

I'll be there at 1000 

WOD 21 July

“Amanda”   (Amanda Miller Memorial WOD)


AAmanda Miller competed in the 2009 CrossFit games and sadly, lost her battle with cancer less than RX Men/Women: 9-7-5 Muscle ups, Squat Snatches, (#135/#95)
Scaled Men/Women: 9-7-5 CTB Pullups, Squats Snatches (#115/#75)



I'll be there at 1000 & Logan will open at 1500


http://www.amandawod.com/about-amanda/

WOD 20 July

For time:
30 GHD sit-ups
225/155 pound Deadlift, 30 reps
30 Double-unders
95/65 pound Overhead squat, 30 reps
30 Pull-ups


See you there at 1600

REST OR

Pay what you owe

I'll be there at 1600

ON-RAMP CLASS THIS weekend  starting Friday at 1600 + Sat/Sun at 0900 . you must attend all 3 days. Each day is about 2-2.5 hrs . The days teaching time will consist of teaching the fundamental movements of CrossFit and each day will end with a WOD

Again if you cannot commit to all 3 days (the whole day) you'll need to wait for the next class