Saturday, December 31, 2011

Last WOD of 2011

Every minute on the minute for 15 minutes:
185-lb. power cleans, 2 reps
70-lb. kettlebell swings, 5 reps
Double-unders for the remainder of each minute
Score is total number of double-unders.

See ya there at 1000

HAPPY NEW YEAR!!!

Friday, December 30, 2011

WOD 30 Dec



3 rounds for time of:
21 Burpees
21 KBS 1.5/1 pood
21 Wall Balls 20/14#

See ya at 1600

Wednesday, December 28, 2011

WOD 29 Dec

'Screwed up Bear Complex'
5 rounds of 7 reps each round 75/45
1 rep =
Power clean
Front Squat
Push press
Overhead squat
Back squat
Push press (can be behind the neck jerk)
 

You must complete the entire 'rep' before dropping the bar
If you drop the bar mid rep= 5 burpee penalty

I'll be there at 1530

REST

In order to get back on schedule, today will be a rest day.
Remember these are 'active rest'  so do something you enjoy outside of CrossFit. bike,swim, run, play racquetball, basketball anything you like but make sure you ....do something

Enjoy

Tuesday, December 27, 2011

WOD 27 Dec

'Diane'
21-15-9 reps for time of: 225 pound Deadlift Handstand push-ups


See you at 1600

Monday, December 26, 2011

WOD 26 Dec

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups

See you there at 1600

Saturday, December 24, 2011

Merry X-mas

Have a great day and enjoy an extra rest day.
Be ready for a good one tommorow

REST

Enjoy !!!

Stretch, drink lots of water and relax .

Thursday, December 22, 2011

WOD 23 Dec

Buy in-
Tabata Abmat situps 8 sets, 20 sec on 10 sec off  (score is lowest number)
WOD-
Power Cleans
2-2-2-2-2-2-2-2- (8 sets)
Cash out-
Tabata Air squats 8 sets, 20 sec on 10 sec off  (score is lowest number)


Monty will be there at 1000
I'll be there at 1600

Team WOD

And going away BBQ for Duke
Please be there NLT 1545

Wednesday, December 21, 2011

WOD 21 Dec

Do a good warm up then
Buy in----Max unbroken Muscle-ups
If you do not have Muscle ups do Pull-ups

Then 10 x 100 meter sprints
rest exactly 90 sec between runs

Cash out----Max unbroken Muscle-ups
If you do not have Muscle ups do Pull-ups

See you at 1600
Tomorrow (22 Dec) we'll have a team WOD and going away BBQ for Duke at 1600 please show up a little early so I can explain the WOD and set the teams. and if you want to bring a little side dish please feel free.

Tuesday, December 20, 2011

**Correction** Team WOD **** 22**** Dec 2011

To say goodbye to Thomas 'Duke' Newcomb
WOD starts @ 1600 on Thursday please be there NLT 1545 so I can set the teams up
We'll also have some food and drink to enjoy after the WOD

THANKS for everything DUKE!! you will be missed!!

WOD 20 Dec

20 Min AMRAP
Run 400 meters
14 OHS 95/65
21 push ups (Hand Release)

I'll be there at 1600


Monday, December 19, 2011

WOD 19 Dec

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders


I'll be there at 1600

Saturday, December 17, 2011

WOD 17 Dec

21-15-9

Wall ball  20/14
KB push press ( 21 left then 21 right....) 1.5/1 pood
50 double unders after each round  i.e. do your 21 wallballs then 21 KB PP right arm 21 KB PP left arm then 50 double unders then start your 15 and so on

Friday, December 16, 2011

Rest or.....

Pay what you owe

I'll be there at 1600

Licia will be there at 1030

Thursday, December 15, 2011

WOD 15 Dec

21-18-15-12-9
Burpee box jumps 24/20
Ab-mat Sit-ups


For time


See you at 1600

Wednesday, December 14, 2011

Monday, December 12, 2011

Sunday, December 11, 2011

WOD 11 Dec

3 Rounds for Time
25 Pull ups
40m Overhead walking lunge (35/25 lb)
20 Hang clean Thrusters (95/65 lb)


Monty will open at 1000


I'll be there at 1500

Saturday, December 10, 2011

WOD 10 Dec

London Throwdown WOD 3


100 Double unders

30 K2E to pull-ups

30 Hang snatch 77 lbs

100 Double unders


I'll be there at 1500
Sorry for the late post

Friday, December 9, 2011

WOD 9 Dec

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps

We'll be there @ 1430
Monty will be there at 1600???!!??

Thursday, December 8, 2011

Monday, December 5, 2011

WOD 5 Dec

4 rds for time
Run 400 m
50 air squats

See you there @ 1600

Saturday, December 3, 2011

WOD 3 Dec

For the "Grace of Cindy" 

12min AMRAP

10 rounds of Cindy -
5 Pull ups
10 Push ups
15 squats
Followed by max reps ground to overhead with 135/95

Your score is the number of GTOH completed in the remaining time following 10 rounds of Cindy.

Pull ups - chin over bar, full extension at the bottom
Push ups - Chest to floor, no hand release required
Squats - Hip crease below knee at bottom, fully open hip at the top
GTOH - Full lock out overhead, don't catch the bar off the bounce.



Duke will be there at 1000
I will be there at 1600

Friday, December 2, 2011

Thursday, December 1, 2011

WOD 1 Dec

Joshua
5 rds for time
400m run
30 GHD situps (scale 45 Ab-Mats)
15 Deadlifts 250/175

I'll be there @ 1615