Gymnastics WOD in the box today!
Strength
8min EMOM:
3 Snatch @65%
WOD:
21-15-9
Handstand Push Ups
Pistols (Alternating)
Double Unders
Congrats to Dr Dave on his first strict Muscle Up and to Shannon for linking two Muscle Ups!
Post load and time to comments!
Thursday, February 28, 2013
Wednesday, February 27, 2013
OHS and Rope Climbs!
Great day for some rope climbs!
Strength:
10min EMOM
2 OHS @60-65%
21-15-9
Clean @135lbs
5-3-1
Rope Climbs
Rene and Amanda did their first rope climbs today and Lancer held his very first handstand yesterday!
Post load and time to comments!
Strength:
10min EMOM
2 OHS @60-65%
21-15-9
Clean @135lbs
5-3-1
Rope Climbs
Rene and Amanda did their first rope climbs today and Lancer held his very first handstand yesterday!
Post load and time to comments!
Tuesday, February 26, 2013
Achievements Galore!
Short and sweet today! Easy day right?
8min EMOM
3 Strict Press @65%
8min AMRAP
8 Thrusters @115
10 Sumo Deadlift High Pull @115
Congrats to Brittany on her first Rx WOD today and we would also like to congratulate Shile on her first bar muscle up, Brittany J on her back squat PR, and Rene Cv and Faustino on their first ring Muscle Ups!
You guys are doing so well it's hard to keep up with all the progress!
Post load and rounds to comments!
8min EMOM
3 Strict Press @65%
8min AMRAP
8 Thrusters @115
10 Sumo Deadlift High Pull @115
Congrats to Brittany on her first Rx WOD today and we would also like to congratulate Shile on her first bar muscle up, Brittany J on her back squat PR, and Rene Cv and Faustino on their first ring Muscle Ups!
You guys are doing so well it's hard to keep up with all the progress!
Post load and rounds to comments!
Monday, February 25, 2013
Chandler Birthday WOD!
Today was Chandlers birthday WOD and he designed a simple yet brutal WOD!
Max Effort Monday!
Back Squats
1-1-1-1 (90%-95%-98%-102%)
AMRAP in 12min
2 Hang Snatch @155lbs/105lbs
2 Muscle Ups
5 Handstand Push Ups
87 Double Unders
The rep scheme represents his birth date, month and year!
2-25-87
Post load and rounds to comments and post it up if you got a muscle up or a new PR today!
Max Effort Monday!
Back Squats
1-1-1-1 (90%-95%-98%-102%)
AMRAP in 12min
2 Hang Snatch @155lbs/105lbs
2 Muscle Ups
5 Handstand Push Ups
87 Double Unders
The rep scheme represents his birth date, month and year!
2-25-87
Post load and rounds to comments and post it up if you got a muscle up or a new PR today!
Sunday, February 24, 2013
New Classes!
We are pleased to announce that due to our growth and demand from our amazing athletes we will be instituting two new classes starting March 1st:
5am class M-F
Tues/Thursday open gym from 7:30-8:30pm
Open gym is available for all our athletes to come in and work on a specific skill, make up a WOD, hangout or do whatever else you would like to do!
5am class M-F
Tues/Thursday open gym from 7:30-8:30pm
Open gym is available for all our athletes to come in and work on a specific skill, make up a WOD, hangout or do whatever else you would like to do!
Saturday, February 23, 2013
Free Saturdays!
Saturday a great day for a WOD or an even better day to bring a friend to enjoy free Saturdays at 9am!
8am
5x
Bear Complex
7 sets for one round of
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Post highest load completed to comments!
9am
800m Run
30 Burpees
40 DB ground to overhead
50 Knees to Elbow
60 Push Ups
70m OH Walking Lunges
800m Run
Post time to comments!
8am
5x
Bear Complex
7 sets for one round of
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Post highest load completed to comments!
9am
800m Run
30 Burpees
40 DB ground to overhead
50 Knees to Elbow
60 Push Ups
70m OH Walking Lunges
800m Run
Post time to comments!
Friday, February 22, 2013
Lady Friday!
Lady Friday! We hope everyone enjoyed the company of one of the lovely women of CrossFit!
Diane:
21-15-9
Deadlift @225lbs
Handstand Push Ups
Strength:
Front Squats
5-5-5 @85% of 1RM
Post time and load to comments!
Diane:
21-15-9
Deadlift @225lbs
Handstand Push Ups
Strength:
Front Squats
5-5-5 @85% of 1RM
Post time and load to comments!
Thursday, February 21, 2013
Thursday, February 21, 2013
Great progress from all of our athletes this week!
Strength
6min EMOM of:
5 Push Press @65% of 1RM
21-15-9
Hang Cleans @135lbs
150-100-50
Double Unders
Post load and time to comments!
Strength
6min EMOM of:
5 Push Press @65% of 1RM
21-15-9
Hang Cleans @135lbs
150-100-50
Double Unders
Post load and time to comments!
Wednesday, February 20, 2013
Thursday, Feb 20, 2013
Endurance Wednesday! We hope
Everyone had a fantastic time with the running and burpees!
Strength:
Back Squats
3-3-3-3-3 @85% of 1RM
WOD:
Run 800m
10 Burpees
Run 600m
20 Burpees
Run 400m
30 Burpees
Run 200m
10 Burpees
Post load and time to comments!
Everyone had a fantastic time with the running and burpees!
Strength:
Back Squats
3-3-3-3-3 @85% of 1RM
WOD:
Run 800m
10 Burpees
Run 600m
20 Burpees
Run 400m
30 Burpees
Run 200m
10 Burpees
Post load and time to comments!
Tuesday, February 19, 2013
Tuesday, Feb 19, 2013
Today was a classic WOD that was given the name "Fight Gone Bad" and it's stuck ever since!
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments!
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments!
Wednesday, February 13, 2013
Wednesday, February 13th 2012
Warm-Up
-400 M Run
For 12 minutes - Rest 30 seconds between each movement
- Row 30 Seconds
- Hold Plank for 30 Seconds
- Hold Plank for 30 Seconds
Everyone will need to rotate to rower once every 3 movement
Met-Con
2x for Time
- 800 Meter Run
- Rest 1 Minute
- 600 Meter Run
- Rest 1 Minute
- 400 Meter Run
- Rest 1 Minute
- 200 Meter Run
- Rest 1 Minute
-400 M Run
For 12 minutes - Rest 30 seconds between each movement
- Row 30 Seconds
- Hold Plank for 30 Seconds
- Hold Plank for 30 Seconds
Everyone will need to rotate to rower once every 3 movement
Met-Con
2x for Time
- 800 Meter Run
- Rest 1 Minute
- 600 Meter Run
- Rest 1 Minute
- 400 Meter Run
- Rest 1 Minute
- 200 Meter Run
- Rest 1 Minute
Tuesday, February 12th 2013
Warm-Up / Mobility
- 800 M Run
- 3x
- 10 PVC Dislocates
- 20 Lunges
- 10 Sit-Ups
Skill / Strength
Turkish Get-Ups
Met-Con
"Push Jerk Cindy"
20 Minute AMRAP
1 Push Jerk
1 Round of Cindy
- 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
2 Push Jerks
1 Round of Cindy
3 Push Jerks
1 Round of Cindy
.
.
.
Continue to get as many rounds as possible.
- 800 M Run
- 3x
- 10 PVC Dislocates
- 20 Lunges
- 10 Sit-Ups
Skill / Strength
Turkish Get-Ups
Met-Con
"Push Jerk Cindy"
20 Minute AMRAP
1 Push Jerk
1 Round of Cindy
- 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
2 Push Jerks
1 Round of Cindy
3 Push Jerks
1 Round of Cindy
.
.
.
Continue to get as many rounds as possible.
Monday, February 11th 2013
Strength
Clean & Jerk
1-1-1-1
1-1-1-1
Met-Con
7 Rounds for Time
-10 Pull-Ups
- 10 Burpees
- 10 KB Swings 24kg / 16kg
- 10 Goblet Squats 24kg / 16kg
-10 Pull-Ups
- 10 Burpees
- 10 KB Swings 24kg / 16kg
- 10 Goblet Squats 24kg / 16kg
Saturday, February 9, 2013
Saturday, February 10th 2013
Warm-Up / Mobility
- 800 M Run
- 2x Lane Drills
- High Knees
- Butt Kickers
- Karoake
- Skipping
8am Met-Con
20 Minute AMRAP
- 9 Dead-Lifts 155#/110#
- 8 Muscle Ups
- 9 Squat Cleans 155#/110#
9am Met-Con
Partner WOD
- 400M Run
- 80 KB Swings - AHAP (As Heavy as Possible)
- 400M Run
- 80 KB High Pulls - AHAP
- 400M Run
- 80 KB Cleans - AHAP
- 400M Run
Then special add on at last minute - same as above but 200 M run and then 20 reps of each movement. Partners run together and then work together at same time to complete number of reps. Numbers of reps are per team.
- 800 M Run
- 2x Lane Drills
- High Knees
- Butt Kickers
- Karoake
- Skipping
8am Met-Con
20 Minute AMRAP
- 9 Dead-Lifts 155#/110#
- 8 Muscle Ups
- 9 Squat Cleans 155#/110#
9am Met-Con
Partner WOD
- 400M Run
- 80 KB Swings - AHAP (As Heavy as Possible)
- 400M Run
- 80 KB High Pulls - AHAP
- 400M Run
- 80 KB Cleans - AHAP
- 400M Run
Then special add on at last minute - same as above but 200 M run and then 20 reps of each movement. Partners run together and then work together at same time to complete number of reps. Numbers of reps are per team.
Friday, February 8th 2013
Warm-Up / Mobility
- 400 M Run
- Lane Drills - 3x
- 10 PVC Dislocates
- High Knees
- Butt Kickers
- 5 Burpees
- Broad Jumps
- Sprint Back
Met-Con
"Angie"
- 100 Pull-Ups
- 100 Push-Ups
- 100 Sit-Ups
- 100 Air Squats
- 400 M Run
- Lane Drills - 3x
- 10 PVC Dislocates
- High Knees
- Butt Kickers
- 5 Burpees
- Broad Jumps
- Sprint Back
Met-Con
"Angie"
- 100 Pull-Ups
- 100 Push-Ups
- 100 Sit-Ups
- 100 Air Squats
Friday, February 8, 2013
Thursday, February 7th 2013
Warm-Up / Mobility
- 800 M Run
- 4x
- 10 Air Squats
- 10 Hollow Rocks
- 10 Push-Ups
- 10 Lunges
- 800 M Run
Skill
- Kipping Pull-Up
Met-Con
21-15-9
- Push Jerk 135# / 95#
- Burpess
- 800 M Run
- 4x
- 10 Air Squats
- 10 Hollow Rocks
- 10 Push-Ups
- 10 Lunges
- 800 M Run
Skill
- Kipping Pull-Up
Met-Con
21-15-9
- Push Jerk 135# / 95#
- Burpess
Thursday, February 7, 2013
Wednesday, February 6th 2013
Warm-Up / Mobility
- 400 M Run
- 3x Lane Drills
- High Knees
- Butt Kickers
- Karaoke
- Skipping
Met-Con
Death by 20 meter runs
Complete one 20 meter run in first minute then two 20 meter runs in second minute...continue until you can't complete the number of runs in the minute.
Strength
Dead-Lift
5-5-5 @ 80% of 1 rep max
- 400 M Run
- 3x Lane Drills
- High Knees
- Butt Kickers
- Karaoke
- Skipping
Met-Con
Death by 20 meter runs
Complete one 20 meter run in first minute then two 20 meter runs in second minute...continue until you can't complete the number of runs in the minute.
Strength
Dead-Lift
5-5-5 @ 80% of 1 rep max
Tuesday, February 5, 2013
Tuesday, February 5th 2013
Warm-Up
- 400M Run
- 3x
- 10 PVC Dislocates
- 10 PVC OHS Squats
- 10 GHD Hip Extensions
Strength
Split Jerk
8 Minute EMOM
- 3 reps every minute @ 70% of 1 rep max
Met-Con
15 minute AMRAP
- 15 Box Jumps
- 12 Wall Balls
- 9 Toes 2 Bar
- 400M Run
- 3x
- 10 PVC Dislocates
- 10 PVC OHS Squats
- 10 GHD Hip Extensions
Strength
Split Jerk
8 Minute EMOM
- 3 reps every minute @ 70% of 1 rep max
Met-Con
15 minute AMRAP
- 15 Box Jumps
- 12 Wall Balls
- 9 Toes 2 Bar
Monday, February 4th 2013
Strength
Back-Squats
1-1-1-1
Met-Con
Have 3 minutes to perform each movement. If you complete the reps before 3 minutes are complete, then rest until the next 3 minutes and movements starts
- 40 Burpees
- 100 Double Unders
- 30 Hang Cleans
- 100 Double Unders
- 40 Burpees
Back-Squats
1-1-1-1
Met-Con
Have 3 minutes to perform each movement. If you complete the reps before 3 minutes are complete, then rest until the next 3 minutes and movements starts
- 40 Burpees
- 100 Double Unders
- 30 Hang Cleans
- 100 Double Unders
- 40 Burpees
Saturday, February 2nd 2013
SuperBowl WOD!
Divide into teams - 49ers versus Ravens
12 minutes Halves
2 Minute Half-Time
During Half, Team must perform the following to score points
Touchdown - 7 Points
- 300 Air Squats
- 200 Push-Ups
- 100 Wall-Balls
- 100 Burpees
Extra Point - 100 Pull-Ups
Field Goal - 3 Points
- 100 Box Jumps
- 100 KB Swings
- 100 Walking Lunges
Divide into teams - 49ers versus Ravens
12 minutes Halves
2 Minute Half-Time
During Half, Team must perform the following to score points
Touchdown - 7 Points
- 300 Air Squats
- 200 Push-Ups
- 100 Wall-Balls
- 100 Burpees
Extra Point - 100 Pull-Ups
Field Goal - 3 Points
- 100 Box Jumps
- 100 KB Swings
- 100 Walking Lunges
Friday, February 1st 2013
Strength
Dead-Lift
5 Minute EMOM (Every Minute on the Minute)
- 3 Reps every Minute
Met-Con
5 Minute AMRAP
- 30 Squat Clean and Jerk 135# / 95#
- 30 Bar Facing Burpees
2 Minute Rest
5 Minute AMRAP
- 20 Barbell Roll-Outs
- 10 Ring Dips
Dead-Lift
5 Minute EMOM (Every Minute on the Minute)
- 3 Reps every Minute
Met-Con
5 Minute AMRAP
- 30 Squat Clean and Jerk 135# / 95#
- 30 Bar Facing Burpees
2 Minute Rest
5 Minute AMRAP
- 20 Barbell Roll-Outs
- 10 Ring Dips
Thursday, January 31st 2013
Strength
Overhead Squat
10 Minute EMOM (Every Minute on the Minute)
- 3 Reps on the minute
Met-Con
3 Rounds for Time
- 100M Sprint
- 10 KB Swings
- 10 Burpees
Rest exactly 1 minute between rounds
Overhead Squat
10 Minute EMOM (Every Minute on the Minute)
- 3 Reps on the minute
Met-Con
3 Rounds for Time
- 100M Sprint
- 10 KB Swings
- 10 Burpees
Rest exactly 1 minute between rounds
Wednesday, January 30th 2013
Strength
Strict Press
3-3-3-3-3
Met-Con
4 Rounds for Time
- 20 Pull-Ups
- 20 Wall-Balls
- 200M Sprint
Strict Press
3-3-3-3-3
Met-Con
4 Rounds for Time
- 20 Pull-Ups
- 20 Wall-Balls
- 200M Sprint
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