Cat, we love having you in our world!!
Wednesday WOD 
strength
2 x 200m overhead walk @ 155/105
http://board.crossfit.com/showthread.php?t=57694
15 rds
15 broad jumps
10 push ups
5 ring dips
If any ladies are interested in attending this “ladies wod out” feb 11th, we can get a team together from crossfit oceana!! call Tina 757-289-9883
https://www.facebook.com/events/367503483265587/
Matt knows his own strength
http://www.youtube.com/watch?v=yTjmPOLFhiE
Tuesday Wod
*strength
EMOTM 3 deadlifts @ 65%
*15 minute AMRAP
5 burpee box jumps
10 push press @ 155
*cash out
200 double unders
Barbell Week3 Results
(In week 3, we had 3 top competitors in multiple divisions, out of town, or sick. Everybody, including these people absent from last week especially, has this week to do Week 4 of the BBBEEF. They also must do the Week 3 workout as well, and those who turned in a score, have the option of redoing it as well, it’s only fair.)
Best of luck to everyone in Week 4, take home something positive from this experience! Find a hole in your game? Fill it in 4 weeks!
185*
Jim Cox - 8 Rounds + 15 K2E (1x point)
Lester Achatz - 7 Rounds + 8 K2E (2x points)
Bruce McNutt - 6 Rounds (3x points)
Reid Hobby - 3 Rounds (4x points)
145*
Sean Murphy - 11 + 3BP + 8K2E (1x point)
Shaun Cormode - 10 Rounds +6BP +5DL (2x points)
Willy Williamson - 8 Rounds + 8K2E (3x points)
Joe Griffin - 7 Rounds + 8 K2E (4x points)
Chris Kowalski - 7 Rounds + 7K2E (5x points)
Joe Harris - 6 Rounds +6BP +6DL +7K2E (6x points)
Darren Lewis - 5 Rounds +2BP +7K2E (7x points)
85*
Susan Gill - 10 Rounds +14K2E (1x point)
Bea Steeves - 8 Rounds +15K2E (2x points)
Katie Peaches - 8 Rounds +15 K2E (2x points)
Elizabeth Ware - 7 Rounds +6BP+7DL +12K2E (2x points
Karen Frazier - 5 Rounds +6BP +2DL +7K2E (3x points)
(Remember to those scale, I am keeping the scores, the data, it is all legit! You have done tremendous work and gained new strength you’ll never let go of, Congratulations. I will attempt to maintain a somewhat legitimate, logical, “Open Division”.)
Cat will rule!! abds of steel
Monday Wod
strength
6 x 2 – 3
bench press – back squat
increasing load on bench – bs @225/really freakn heavy
5rds
10 L- pull up
15 back extensions
20 ghd sit ups
why do we do the things we do,, a pondering moment.
great wods, great beef
17 years old and loving the gym,, makes me happy
Matt & Garrett having a little fun
5:30 am people rule the gym,, they’ve earned the highest of all crossfit respect. All of us enjoy bang out a wod after being up and moving about but 5:30 am is a whole new world. Roll out of bed and pick up a barbell… thank you for being you
Saturday WOD
BarBell Beef
or
filthy fifty
50 box jumps (24)
50 jumping pull ups
50 kbs 1pood
50 walking lunges
50 k2e (oh no)
50 push press 45# (i think men should be 75#)
50 back extensions
50 wall balls 20#
50 burpees
50 double unders
madness!!!!
http://www.youtube.com/watch?v=k85mRPqvMbE
Friday WOD
strength
5 x 3 OHS (2 sec pause @ the bottom)
4rds
5 snatch @ 95/65
15 box jumps
just a note!!!! barbell beef has been a blast. Everyone is doing a great job plus having fun. I know my numbers have increased on all my lifts. I hope the same for all the beefers (as Matt so elegantly puts it). Sat will be a great day. Thank you Matt for this opportunity to prove we can do it!!
Thursday WOD :)
* 10 minute EMOTM
2 squat cleans @ 75% 1rm
* 15 minute AMRAP
5 hspus
6 kb cleans
7 burpees
anyone want to give these a try????
walking the wall on Friday’s handstand clinic
Tuesday WOD
*strength
8 x 1
split clean
*fun
400M sled pull @95# 4time
*work
3rds
30 OH lunges 45/25
20 plate situps
10 burpees
starting next week Sara will be collecting little toys/games for the children on her mission trip,, look for a small suitcase
