January, 2nd, 2012 WOD:
“Life shrinks or expands in proportion to one's courage.” Anaïs Nin

Happy 20-12 to everyone! It's time to put 'Verbs" in our sentences! One day at a time do what it takes to check those goals off this year.

Also wanted to send out (a day early) Happy Birthday to Lauren Acuna!!!

We will have CrossFitOP WOD BOOKs for sale this week! These sharp spiral bound books allow you to track your lifts, record your wods, they list the named/hero wods and a whole lot more! Limited supply tho so Reserve your OP WOD BOOK via facebook post or email to dianne@crossfitOP.com. Cost $20. These will be available late Wednesday afternoon.

WOD:
24 min. amrap
20 Goblet squats(53/35)
20 Wallballs
20 1 Arm Snatches(10 each Arm - 45/35)
200m Run

Wednesday, August 4th 2010

Teen WOD

Warm Up:

DJM

10 Ring Dips

10 OHS

10 Pull Ups

Strength: Back Squats

WOD:

3 Rounds for time:

400m Run

12 SDHP

24 Wall Balls

Stretch!!!!

Food is Fuel for Life and at the Box! Monday, August 2, 2010

Teen WOD
Warm Up:
DJM+ 10 Ring Dip
10 OHS PVC
10 Pull Up or 10 Push Ups

Strength: Shoulder Press

20 Min. AMRAP
6 Squat Clean Thruster
12 Kettle Bell Swing
18 Push Ups

I've attached an article that may help you understand the Paleo/Zone Nutrition Plan better. Remember: Food is Fuel for Fitness! This plan will help you perform better in life and at the box!
http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

Friday, July 30th

Teen WOD
Warm Up:
DJM +
2 sets of 14 Push Ups
Mountain Climbers 20 X 2

Strength:
Thruster

Team WOD:
Perform the following movements as a two person team:
80 Box Jumps 20/24
400m Farmer Walk 24kg/16kg
40 Step Ups 24kg/16kg
300' Lunges with Weight Overhead 45/25
400m Run with Plate 45/25

CrossFit is highly Contagious: May cause fatigue, nausea, Vomiting and an increased risk of fitness!!!! Sounds like a good sickness to me. Sign me up!

"Helen" Wednesday, July 28th, 2010

(Teen WOD)
Warm Up:
DJM +
14 Push UPs 3 sec down, 1 sec Up
20 Mountain Climbers x 2

Strength:
Push Press

WOD:
"Helen"
3 Rounds
400m run
21 Kettlebell Swings
12 Pull Ups

"If you want to do anything, you find a way; If you don't want to do anything, you find an excuse!" - OPT

Monday, July 26th "The Bear"

(Teen WOD)

Warm Up:

DJM +

Push Ups 14 X 2 3 seconds down, 1 second Up Rest 60 Seconds between sets

Mountain Climbers 20 X 3

Strength/Skill:

Agility

WOD:

"The Bear"

5 Rounds:

Perform this sequence of movements 7 times then take 2 minute break
Power Clean, Front Squat, Push Press, Back Squat, Push Press

Friday, July 23rd

(Teen Wod)
Warm Up:
DJM+
20 GHD Sit UPs
10 Alternating Med Ball Push Ups
10 Pull Ups

Strength:
Over Head Squats
5- 65% 5-75% 5-85%

WOD:
A. 3 rounds for time:
15 Dumb bell Split Jerk
50 Walking Lunges

B. 5 Rounds for Reps
30 Second Medball cleans
30 second rest

C. Amrap Double Unders 2 min.
Rest 1 min.
Amrap Double unders 2 min.

Rest and have a great weekend!