WODWODhttp://crossfit-sarasota.com/wod/2013-01-15T01:00:57ZSquarespaceTuesdayhttp://crossfit-sarasota.com/wod/2013/1/14/tuesday-1.htmlMatt W2013-01-15T01:00:57Z2013-01-15T01:00:57Zcheck out our new site for the WOD

]]>Mondayhttp://crossfit-sarasota.com/wod/2013/1/13/monday.htmlMatt W2013-01-14T01:40:05Z2013-01-14T01:40:05ZI. Front Squat

3 rm with a 3 second pause at the bottom of the first rep

 

II. 1/2 Cindy(10 minutes)

5 Pull ups

10 Push Ups

15 Squats

or

5 Pull ups (CTB)

5 HSPU

5 Pistols Each Leg

 

]]>Tillmanhttp://crossfit-sarasota.com/wod/2013/1/10/tillman.htmlMatt W2013-01-11T02:24:42Z2013-01-11T02:24:42Z

Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.

I. High Hang Clean

2rm

II. Tillman

7 Rounds for time

7 Deadlifts (315/223)

1 Gasser (4 x 50m sprints)

15 Pull ups

rst 45 seconds between rounds

]]>Thursdayhttp://crossfit-sarasota.com/wod/2013/1/9/thursday.htmlMatt W2013-01-09T19:19:52Z2013-01-09T19:19:52ZI. For time

4minute Cap

15-12-9

Thrusters (95/63)(135/93)

Pull Ups

Rest 2 minutes

4 minute Cap

30 Clean and Jerks 95/63)

Rest 2 minutes

3 rounds

200m run

12 Swings

9 Pull ups

]]>Wednesdayhttp://crossfit-sarasota.com/wod/2013/1/8/wednesday.htmlMatt W2013-01-09T01:52:58Z2013-01-09T01:52:58ZI. Push Press 3 rm

II. Max Rope climbs in 2 minutes then

as many rounds as possible in 10 minutes

10 Push Us 

20 Box Jumps

30 Double unders

]]>Tuesdayhttp://crossfit-sarasota.com/wod/2013/1/7/tuesday.htmlMatt W2013-01-08T01:37:50Z2013-01-08T01:37:50ZI. 1 Leg RDL

10rm

 

II. For max reps of 1 arm clean and jerk in 4 minute rounds of 

Run 400m

Max alternating arm clean and Jerks

 

]]>Mondayhttp://crossfit-sarasota.com/wod/2013/1/5/monday.htmlMatt W2013-01-06T00:15:11Z2013-01-06T00:15:11ZNew Gym rule...

No putting equipment away of any kind until EVERYONE is finished with the metcon. We are a comuninty not a bunch of individuals. If you finish earlier than others pat yourself on the back and cheer them on. We are going to try to make sure all wods are done with at least 5 minutes left in class. If we screw up and we aren't done by that time go ahead and start cleaning up if you need to get out of there.

 

I. Front Squat 3rm

II. 3 rounds for time

3 Front Squats

6 Handstand Push Ups

9 Box Jumps

]]>Fridayhttp://crossfit-sarasota.com/wod/2013/1/3/friday.htmlMatt W2013-01-04T03:04:47Z2013-01-04T03:04:47ZI. Helen

3 Rounds for time

400m run

21 Swings

12 Pull ups

]]>Thursdayhttp://crossfit-sarasota.com/wod/2013/1/2/thursday.htmlMatt W2013-01-03T01:52:34Z2013-01-03T01:52:34ZI. Mobility and Deadlift Practice

II. Diane

21-15-9

Deadlift (225/153)

Handstand Push Up

]]>Wednesdayhttp://crossfit-sarasota.com/wod/2013/1/1/wednesday.htmlMatt W2013-01-01T20:05:10Z2013-01-01T20:05:10ZStarting off the new year right. This is the work out that will be set for the challenge. So make sure you are here or you will need to make it up. We will do some mobility and technique practice before the wod to make sure we all PR. Well post NYE damage PR anyway.

I. Fran

21-15-9

Thrusters

Pull ups

 

 

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