WOD Thursday September 16th, 2010

Phase 1
Deadlift

5-4-3-1-1-1

Start off light and work on proper form. Work up to 80%-90% max lift for last 3 sets.

Phase 2
"Quick Burner"
15 jumping jacks
10 situps
5 burpees

A.M.R.A.P in 15 minutes

WOD Wednesday September 15th 2010

20 Bicycle Crunches
15 Lunges
20 KB Swings
40 Double Unders

5 Rounds

WOD Tuesday September 14th 2010

12-10-8-6-8-10-12

Front Squat 135/95
Box Jump 24/20
Wall Ball 20/10
Knees to Elbows

- every 3 minutes you must stop and do 4 burpees

WOD Monday September 13th 2010

You will begin the wod with 2 laps around the building. You can then complete the following tasks in any order you choose. But you have to complete all the reps before going on to the next task. You must also complete 2 laps around the building between each task.

"Tasks"
1000 m row
50 KB Swings
50 Pullups
50 Burpee Situps
100 Double Unders or 400 singles

Saturday Hour's change

After looking over the past couple of months of Saturday attendance, we have decided to make a slight change in the hours. We will now be open from 9-12 on Saturdays. Over the past 6 months we have only had 5 clients come in before 9:00, and they were usually here about 8:30. So this slight change in hours should not really effect anybody. We will constantly monitor the attendance in classes and make changes to try to accommodate everybody to the best of our abilities.

Thank you

WOD Friday September 10th 2010

2 laps around building
30 Box Jumps (24/20)
30 Situps
30 Mountain Climbers
5 Rounds

Compliments of CrossFit Alaska Website. And yes I am programing WOD'S running on no caffeine, carbs or sugar. Enjoy!!!!

WOD Thursday September 9th 2010

The main webiste says its time to do "Fran" so were going to do Fran today. Make sure you get in a good warmup. The shorter the wod is the longer warmup you need.

"Fran"

21-15-9
Thruster 95/65
pullup