Filthy Fifty

Endiing 2012 with a bang!
 
Happy New Year from
Athletic Overdrive and
AOD CrossFit!

Filthy Fifty
 
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Deadlift + Burpees + Box Jumps

6 rounds for time:
10 95lb Deadlifts +
12 Burpees +
15 20" Box Jumps

ANGIE

For Time
Complete all reps of each exercise before moving to the next.

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Wall Ball + KBS + Jumprope

AMRAP 12 minutes

12 Wall Balls +
15 Kettle-bell Swings (KBS) +
100 Jump ropes

Push...jump...run

4 rounds for time:
12 push ups +
10 20" box jumps +
Hill Sprint (to first tree)

Deadlift day

Work up to 2 rep max: 2-2-2-2-2-2-2 rm

Row + Press + Sprint

3 Rounds for time:
21 Ring Rows +
12 DB Floor Press (30/15) +
100yd Sprint

SDHP + Front Squats

50 SDHP (45lb bar) +
10 Front Squats (115lbs) +
40 SDHP +
10 Front Squats +
30 SDHP +
10 Front Squats

Run + Plank

3 rounds for time:
Run 1 mile
1 minute Plank

25s

AMRAP (As Many Rounds As Possible) in 12 minutes
25 Push ups
25 Jumping Jacks
25 DB Rows
http://myathleticoverdrive.com/aod-crossfit.html

Run + OHS

3 rounds for time of:
200M Run + Overhead Squat (OHS)

Pullups + Burpees

21-15-9
Pullups + Burpees

12/11/12 WOD

AMRAP (12 minutes)
50 Mountain Climbers +
15 Medicine Ball Cleans +
12 Knees-to-Elbows

12/10/12 WOD

5 Rounds for time:

15 Push Press (75/45) 

15 Box Jumps (20in or big tire/12 in) 

Welcome WOD

8 Rounds Tabata (20/10):
Push-Ups
Squats
Pull-Ups

Thanks to everyone who came out!
Classes begin on Monday!

Free AOD CrossFit Classes on 12/8!!!!

In celebration of our GRAND OPENING, AOD CrossFit will be offering free classes on Saturday, December 8th.

The December 8th free class schedule will be:
9am-10am
11am-12pm
3pm-4pm

The $10 special pricing has been extended to include Saturday, December 8th. So if you like what you see, you can sign up on the spot!

Welcome to AOD CrossFit!

The first AOD CrossFit class will be held on Saturday, 12/9 at 9am! 

From today, Sat 12/1 to Fri 12/8, AOD CrossFit will offer $10 off our already low Unlimited Class pricing!

Pricing from 12/1-12/8:

Month to Month
$145/mo (instead of $155/mo)

6-Month Contract
$130/mo (instead of $140/mo)

12-Month Contract 
$120/mo (instead of $130/mo)

Law Enforceent, Military, Firefighters 
and Medical Professional Personnel with ID 
$120/mo (instead of $130/mo)