Warmup: 3 Rounds of 

10 box pushups

20 banded pull aparts

10 ring rows

20 jumping jacks

10 lunges

20 jump ropes (singles)

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Grand Opening - September 12, 2009 ~ Elm City CrossFit opened to "Chelsea"... There were only 5 athletes who completed the WOD Rx'ed that day! Wanna guess who they were?

WOD: "Chelsea"

OTM x 30  minutes of

5 Pullups 

10 Pushups 

15 Air Squats

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Endurance: Meet at ECC @ 6 am

10 Rounds for Time

400 meter run

10 Deadlifts 225/155#

500 meter row

Saturday

Bonnie, Woody, and Shirley are all smiles as they get through the 5 mile uphill during the Glacier Half Marathon! Get ready to "go the distance" with the Triple Three! 

Warmup: Coaches Choice

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WOD: "Triple 3"

For Time:

3000 meter row

300 Double Unders

3 Mile Run

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill 

*7 am Sunday Funday ~ Everyone welcome even non members

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Monday

Warm up: 2 min row then

2 rounds of

10 squat therapy w/ PVC

10 burpees

1 rope climb

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Strength: Jerks 1x5, 3x3, 3x1

*Last sets should be split jerks

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WOD: 3 Rounds for Time

50 Medball Cleans 20/16#

50 Ab mat Situps

800 meter run

Greg gets some height on Thursday's double-unders!

 Warmup: Athletes Choice

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Strength: Bench Press 35 Reps @ BW

*Each time you rack the bar the athlete performs 5 Dead hang Pullups 

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WOD: For Time

Row 100 Calories

**Top of each minute perform 5 double KB Thrusters 55/35#