CFS WOD

For Time:  15 minute limit

50 rep Thruster 60#/30#.
50 CF pushups(hands released)
50 shuttle run (double hand touch).

Next level(if finished before 15 minutes)  Double unders(reps counted)

Outside (200 meter team Wheelbarrow race.)

Recovery: team biggest snowman in 5 minutes.

CFS WOD. 

 5 Stations 2 rounds 1:30 each.  Rope Climb, Washing Machine, Push press, C2 Row, Kettlebell 180.  Outside Noel Lap 2 lap sprint and 20 burpees.

Two Person Team. 5 stations AMRAP in 2 minutes.  pull-ups, slam ball, parrlette burpees, row cal, Sumo High pull.  Outside Snowboard rope pull 400 meters.Thanks to Joey Groom and Zack Suddaby for being the two riders).   Team one-pictured above ( Noel Ford, Sean Hunt, Brett Eisenhardt, Jeff Brynn, Jenna Woods). Time 2: 34 , Team 2 (Joshua Bard, Chris Timmons, Craig Mooney, Ron McConnell,Mel Magallanez). Time 1:56.  Noel lap 15 burpees. 

CFS WOD

 Split class.  30/15 reps of Primal Trainer™ squat row. Push-ups.   5-10-15 reps of clean and jerks. Tire pushes. Air squats.  3 minute double under challenge.  Outside, Noel lap. With 15 burpees.  -10 f

CrossFit 2013 - Session #1

CFS WOD

 5 stations, 1 minute each.  Primal Trainer™ punch/with band.  Barbell Thruster. Parallete push-up. C2 Row. Slam ball.  Outside workout.  Team heavy bag hit 30 wacks each. Noel lap, 21 burpees.