83 days 'til the NW qualifier

The fallout of one of the new people to workout with CrossFit High Intensity Training.  Sarah got dosed by "Fight Gone Bad".  Clearly she didn't hate it due to the obvious grin on her face.

Rest Day

84 days 'til the NW qualifier

Buy-in:

Warm-up

Form Work SDHP and PP

WoD:

"Fight Gone Bad"

Wall Balls

Sumo Dead-lift High Pull

Box Jumps

Push Press

Row

1min each station max reps, 1 min rest between cycles, 3 cycles

85 days 'til the NW qualifier

WoD:

Warm-up

3x5 Squat Cleans

WoD:

150 kb swings

for time

86 days 'til the NW qualifier

Buy-in:

Warm-up

3x5 Back Squat

WoD:

"Randy"

Power Snatch, 75 reps

For Time

87 days 'til the NW qualifier

Buy-in:

Warm-up

3x5 shoulder press

WoD:

"Annie"

50-40-30-20-10

Double Unders

Sit-ups

88 days 'til the NW qualifier

Buy-in:

Warm up

3x5 Dead-lift

WoD:

"Helen"

3 rounds for time

400m run

21 kb swings

12 pull-ups

90 days left 'til the NW qualifier

Rest Day

Take some time off.  Relax, eat and sleep.  Check out some of the main site videos and I'll see everyone tomorrow.

91 days 'til the NW qualifier

These back squats on "Last Ascent" kill.  

Buy-in:

Warm-up

3x5 Dead-lifts

WoD:

"Helen"

3 rounds for time

400m run

21 kb swings

12 pull-ups

92 days 'til the NW qualifier

Buy-in:

3x5 Power Cleans

WoD:

"Fran"

21-25-9 for time

Thrusters

Pull-ups

93 daly 'til the NW qualifier

Buy-in:

3x5 Power Clean

WoD:

"Lynne"

Body Weight Bench Press

Pull-ups

5 rounds max reps of each

5min rest between rounds

94 days 'til the NW qualifier

YAY BURPEES!!!

Buy-in:

3x5 Dead-lift

WoD:

100 Burpees for time

Don't forget to post your score on www.beyondthewhiteboard.com and join our gym.  3-2-1 GO!!!

95 days left 'til the NW qualifier

Taking a break during this months painstorm, it was needed greatly.

Buy-in:

Joint Mobility

Max Push-ups

Max Pull-ups

10ghd Sit-ups

10 Hip Extensions

10 Squat Therapy

WOD:

"Last Ascent"

complete 5-10-15 for time

225lbs Back Squat

Box Jumps

Buy-out:

1 mile for time.

97 Days left 'til the NW qualifier

Fiancee rocking the air squats.

Buy-in:

Joint Mobility

10 Push-ups

10 Pull-ups

10 Squat Therapy

WOD:

"Michael"

Complete 3 rounds for time:

800m Run

50 Hip extensions

50 Sit-ups

98 days left 'til the NW qualifier

Who says CrossFit isn't for everyone.  Vi is 87.  Great job!

Buy in:

Joint Mobility

Max Pull-ups

10 Ghd Sit-ups

10 Hip Extensions

10 Squat Therapy

WOD:

3 rounds for time

40 Push Press (65/45lbs)

30 Squats

20 Ring Dips

10 Double Unders

Don't forget to post your times and join www.beyondthewhiteboard.com.  3-2-1 GO!

99 days left til the NW qualifier

Buy in:

Joint Mobility

Max Push-ups

10 Ghd Sit-ups

10 Back Extensions

10 Squat Therapy

WOD:

"Jackie"

1000m Row

45lbs Thrusters, 50 reps

30 Pull-ups

For Time

Buyout:

Deadlift

1-1-1-1-1-1-1

100 Days Left til the NW Qualifier

Buy in:

Joint Mobility

Max Push-ups

10 Ghd Sit-ups

10 Hip Extensions

10 Squat Therapy

WOD:

Complete 7 rounds for time

7 Reps Push Jerk (M-135, F-95)

7 Chest to Bar Pull-ups

Buyout:

5x200m sprints

Rest Day

Rest Day

Or

20min run/12 min row for distance

Don't forget to create an account at www.beyondthewhiteboard.com.  Click on gyms and CrossFit H.I.T. to be added.  3-2-1 GO!

Gotta love a good sweat angel.

Back Squats

5-5-5-5-5

Max weight

Don't forget to checkout www.beyondthewhiteboard.com.  We are an approved gym now so make sure to join soon.  3-2-1 GO!

95lbs Squat Clean, 3 reps

95lbs Snatch, 3 reps

225lbs Dead-lift, 3 reps

Handstand Push-ups, 3 reps

10 rounds for time

New site for everyone to checkout:  www.beyondthewhiteboard.com.  This will help everyone keep track of their times and weights.  Soon our affiliate will be added so keep an eye out.

"Tabata Something Else"

Tabata Intervals on:

Pull-ups

Push-ups

Sit-ups

Squats

Total Reps

OHS 7x1

Overhead Squats

1-1-1-1-1-1-1

Max weight