"Nate"
As many rounds in 20 minutes
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings- 2 Pood
Post rounds completed to comments
Despite an injured knee, Darrell did great in the Utah Crossfit Challenge last month!
Despite an injured knee, Darrell did great in the Utah Crossfit Challenge last month!
Back Squat5 . 5 . 5 . 5 . 5
Post load to comments.
Matt and Tessa feelin' the burn on their backwards run during "Griff"
Push Jerk
5 . 5 . 5 . 5 . 5
Post loads to comments
Travis, Angie and Shannon push through a "Tabata"
Rest Day
T.R. and Jeremy resting during the Filthy Fifty
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Tessa's first Muscleup!
Tessa, Richard and Dermont get "Filthy" 
30 muscle-ups for time.
If you cannot do muscle ups
do 120 pull-ups and 120 dips.
Surprise WOD
"Nicole"
Complete as many rounds in 20 minutes of;
400 meter run
Max rep pull-ups
Post number of pull-ups in each round to comments.
For time;
30,25,20,15,10,5 rep rounds of;
virtual shoveling
push-ups.
With an olympic bar holing only one plate (men use 45# plate, women use 25# plate) touch the plate on one side of the barrier then the other for one "rep". Barrier is 24 inches.
"Isabel"
For time;
Snatch 135 #'s 30 times.
Use 95#, 65#, or broomstick as needed. Post time and load to comments.
Rest Day
"Filthy Fifty"
For time:
50 Box jump, 24 inch
50 Jumping pull-ups
50 KB 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
Post time to comments.
Hey everybody-
There have been some questions regarding our evening classes. We are not phasing out any particular nights of evening classes. The past couple of weeks have been difficult (particularly on Tuesdays and Thursdays) because Dave, Jason, and Cody have all worked the same days. This obviously makes it hard for a class to be scheduled.
So, we have news that we are really excited about. We are trying out doing a full day schedule in October. This new schedule will make it so that someone will be there all day on most days in the month. We are hoping that this will make it so that classes will be more individualized and so that you as our clients can have more times to choose from. We will still run into occasional issues on days when all the guys work. For the most part, those days will be few and far between.
Look for our October calendar to be up in the next couple of days under the "schedule" link on the main site or you can always see it here on the WOD/Blog in the right-hand column.
Talk to a trainer if you have any questions.
Thanks!
-Viking CrossFit Trainers
Run 5K
Post time to comments.
"Grace"
135# clean and jerk 30 reps.
scale weight and post load and time to
comments.
"Michael"
Three rounds for time of;
800 m run
50 back extensions
50 sit ups
post time to commments
"FRAN"
For time; 21,15, and 9 Reps of;
Thrusters 95#
Pull-ups
Post time to comments.
"The Chief"
Max rounds in 3 minutes of:
135 # power cleans, 3 reps
6 push-ups
9 squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Rest Day
Clean and Jerk 3-3-3-3-3 reps
Post loads to comments. 
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds.
Hero workout of your choice in memory of 9/11. A list of the hero workouts will be provided. 
Deadlift 3-3-3-3-3
Post loads to comments
"Linda"
10,9,8,7,6,5,4,3,2,1 reps of;
Deadlift 1 1/2 body weight
Bench press body weight
Clean 3/4 body weight
Back Squat 3-3-3-3-3 reps
Rest Day
Push jerk 3-3-3-3-3 reps
Back Squat 3-3-3-3-3 reps
Feel super today!
Push jerk 3-3-3-3-3 reps
Weighted pull-ups 1-1-1-1-1-1-1 reps
Nasty Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
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