Sunday, October 31, 2010

WOD 31 Oct


Happy Halloween!!



155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

See you there @ 1400....in costume.....or pay the penalty...(insert evil laugh here)

Saturday, October 30, 2010

REST DAY

Heads up, tomorrows WOD will be a costumed WOD in celebration of Halloween.
So come in your best get-up....or pay the penalty :)

Friday, October 29, 2010

WOD 29 Oct

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

See you there @ 1500

Thursday, October 28, 2010

Wednesday, October 27, 2010

WOD 27 Oct

Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

See you there @ 1500

Monday, October 25, 2010

WOD 25 Oct

Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

I'll be there @ 1400

Sunday, October 24, 2010

WOD 24 Oct

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

I'll be there @ 1930 ....again check back here for updates during the day

Saturday, October 23, 2010

WOD 23 Oct

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

I'll be there @ 1930.
Check back here later for updates

Thursday, October 21, 2010

WOD 21 Oct

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.


I'll be there @ 1600

Wednesday, October 20, 2010

WOD 20 Oct

Thruster 1-1-1-1-1-1-1 reps

I'll be there @ 1300 for the WOD. Check back here throughout the day for updates. Sorry for the confusion

Tuesday, October 19, 2010

WOD 19 Oct

"Bulger"

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

New job starts today so I'll see you @ 1915

Sunday, October 17, 2010

WOD 17 Oct

"Forrest"

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.


See you there @ 1500

Saturday, October 16, 2010

WOD 16 Oct

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

See you there @ 1700

Friday, October 15, 2010

WOD 15 Oct

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

See ya @ 1600

Wednesday, October 13, 2010

WOD 13 Oct

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

See you there @ 1600

Muscle-up sub is pull-up/dip

Tuesday, October 12, 2010

WOD 12 Oct

Snatch balance 1-1-1-1-1-1-1

Check out the main site for lots of videos of this one.

I'll see you there @ 1600

Monday, October 11, 2010

WOD 11 Oct

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories"

SEE YOU THERE @ 1600

Saturday, October 9, 2010

WOD for 9 Oct

'ANNIE'

-Double unders
-Sit-ups

50-40-30-20 and 10 rep rounds; for time

See you there @ 1600

Friday, October 8, 2010

Thursday, October 7, 2010

WOD 7 Oct

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

see you there @ 1600

Tuesday, October 5, 2010

WOD 5 Oct

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

See you there @ 1600

remember we only have 1 bench

Monday, October 4, 2010

WOD 4 Oct

For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Sub for rope climbs is 5 pull ups per rope climb

See you @ 1600

Sunday, October 3, 2010

WOD 3 Oct

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

I'll be there from 1500, we will have to stagger everyone out to get through the workout since we only have the one rower

Saturday, October 2, 2010

REST or PAY WHAT YOU OWE

I'll be there @ 1600 teaching some new people so if you need to make up a WOD stop by

Friday, October 1, 2010

WOD 1 Oct

***WOD SUBJECT TO CHANGE***

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score.

See you @ 1600