WOD BLOGhttp://www.crossfitsandy.com/wod-blog/en-US2012-02-23T12:53:54ZSquarespace Site Server v5.11.81 (http://www.squarespace.com/)Thurs Feb 23, 2012... Day 54http://www.crossfitsandy.com/wod-blog/2012/2/22/thurs-feb-23-2012-day-54.htmlAndrew Landau2012-02-23T03:14:14Z

Please watch this video before coming into the gym to compete so that we all know the standard of movements. Judging will be strict. Lets kill it guys!

WOD

2012 Sectionals WOD #1

7 Min AMRAP

As many burpees as possible touching a target six inches above your highest reach

]]>Wed Feb 22, 2012... Day 53http://www.crossfitsandy.com/wod-blog/2012/2/22/wed-feb-22-2012-day-53.htmlAndrew Landau2012-02-22T03:48:20ZSorry about no picture guys!

STRENGTH
3x5 linear back squat

WOD
3 rounds
30 wall ball shots 20/14
20 Situps
10 pushups

]]>Tues Feb 21, 2012... Day 52http://www.crossfitsandy.com/wod-blog/2012/2/20/tues-feb-21-2012-day-52.htmlAndrew Landau2012-02-21T03:54:32Z

For those of you who have been wondering what the Crossfit Games are... SIGN UP! We start Thursday!!!

STRENGTH

4 X 4 Power Clean Linear

WOD

12 Min AMRAP

10 Back Extentions

20 Double Unders

8 Hang Power Cleans 95/65

 

 

]]>Mon Feb 20 2012... Day 51http://www.crossfitsandy.com/wod-blog/2012/2/19/mon-feb-20-2012-day-51.htmlAndrew Landau2012-02-20T01:15:52Z 

WOD

"The Seven"

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Seven rounds for time of:
7 Handstand push-ups
7 Thrusters 135/95
7 Knees to elbows
7 Deadlifts 245/175
7 Burpees
7 Kettlebell swings 70/53
7 Pull-ups

]]>Fri Feb 17 2012... Day 48http://www.crossfitsandy.com/wod-blog/2012/2/16/fri-feb-17-2012-day-48.htmlAndrew Landau2012-02-16T23:58:17Z

Yep... This is for me:) (Chels)

STRENGTH

3X5 bench press linear

WOD

7 Rounds

7 Front Squats 165/115 (from the rack)

7 Chest to Bar pull ups

]]>Thurs Feb 16 2011... Day 47http://www.crossfitsandy.com/wod-blog/2012/2/15/thurs-feb-16-2011-day-47.htmlAndrew Landau2012-02-16T01:00:34Z

STRENGTH

Power Snatch 6 x 3

WOD

800m run

21.15.9

KBS 70/53

Deficit Pushups

Pistols

]]>Wed Feb 15 2011... Day 46http://www.crossfitsandy.com/wod-blog/2012/2/14/wed-feb-15-2011-day-46.htmlAndrew Landau2012-02-14T15:40:04Z

Layle killin it at 7AM!

STRENGTH

Push Press 4x4 Progressive

WOD

#1

3 rounds

5 Power Cleans 155/105

10 WBS 20/14

10 Toes 2 Bar

#2

7 MIN AMRAP

100 M Sprint

10 Wall Ball Toss Situps

8 1 arm overhead squats

]]>Tues Feb 14 2012... Day 45http://www.crossfitsandy.com/wod-blog/2012/2/13/tues-feb-14-2012-day-45.htmlAndrew Landau2012-02-13T18:13:38Z

So Bad A#S!!! Who is ready?!

STRENGTH

3 X Max Rep HSPU

WOD

3 Rounds

5 Body Weight Back Squat

75 Double Unders

]]>Mon Feb 13 2012... Day 44http://www.crossfitsandy.com/wod-blog/2012/2/12/mon-feb-13-2012-day-44.htmlAndrew Landau2012-02-13T01:26:07Z

Beat my Valentine competitors.

STRENGTH

7x2 deadlifts

WOD

Sectionals competition workout #2

15 Min AMRAP

9 DL 135/100

12 Crossfit Standard Pushups

15 Box Jumps 20/24 inches


]]>Fri Feb 10 2012... Day 41http://www.crossfitsandy.com/wod-blog/2012/2/9/fri-feb-10-2012-day-41.htmlAndrew Landau2012-02-09T23:23:00Z

2/9 wod results

STRENGTH
3x5 press linear

WOD
2011 Sectionals workout #1

10 minute AMRAP
30 double unders
10 power snatches 75/55

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