Tuesday, January 31, 2012

WOD 31 Jan

For Time:

20 Thrusters
20 Sumo Deadlift High-pulls
20 Push Jerks
20 Hang Power Cleans
20 Front Squats
Perform 4 Burpees at the beginning of every minute.
95/65 lb 

See ya at 1600

CONGRATS to Stephen Lampton on getting his first muscle-up yesterday!!!!
And only in his first month of CrossFit....AWESOME!!!

Monday, January 30, 2012

Saturday, January 28, 2012

WOD 28 Jan


3 rounds for time of:
5 Wall Walks
10 Pull ups
15 Deadlifts @ 275/185#

Licia will be there at 1000.....I think

Thursday, January 26, 2012

WOD 27 Jan

7 rounds for time:
7 Squat clean and split jerk 135/95
7 Burpees



See ya at 1600

WOD 26 Jan

Ten rounds for time of:
135/95 pound Deadlift, 15 reps
15 push-ups


See ya at 1600

Wednesday, January 25, 2012

REST DAY

Rest Day

Licia will be there at 1600 to do the Squat Program

Tuesday, January 24, 2012

WOD 24 Jan

Constantly Varied !!
Buy in:
4 tries at a max distance underwater swim on 1 breath
Rest as long as it takes to fully recover before attempting the next rep

Then:
For time:
Swim 50m
25 push ups
Swim 50m
25 sit ups
Swim 50m
25 squats
Swim 50m
25 push ups


The pool is open from 1000-1800

Don't skip this cause you suck (or hate)  swimming!!!!!
Remember-- always ready for the unkown and unknowable

I'll be at the pool @ 1630

Monday, January 23, 2012

WOD 23 Jan

5 rope climbs
10 KB swings 1.5/1 pood
4 rope climbs
15 KB swings 1.5/1 pood
3 rope climbs
20 KB swings 1.5/1 pood
2 rope climbs
25 KB swings 1.5/1 pood
1 rope climbs
30 KB swings 1.5/1 pood

I'll be there @ 1600

Sunday, January 22, 2012

WOD 22 Jan


7 rounds for time of:
20 Push Press @ 75/55lbs
20 OHS @ 75/55lbs
I'll be there at 1000 1600

Friday, January 20, 2012

WOD 20 Jan

"NUTTS"
10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10' 200 Double-unders Run 400 meters with a 45lb plate


See you at 1600

Thursday, January 19, 2012

Wednesday, January 18, 2012

WOD 18 Jan

"The Seven"
Seven rounds for time of: 7 Handstand push-ups 135/95 pound Thruster, 7 reps 7 Knees to elbows 245/175 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2/1.5 pood 7 Pull-ups


I'll be there at 1600

Tuesday, January 17, 2012

Rest or pay

what you owe
Check FB or comments for additional opening times

Sunday, January 15, 2012

WOD 15 Jan

Barbara
5 rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. time each round

Saturday, January 14, 2012

WOD 14 Jan

21-15-9
Box jumps 24/20
Kettlebells 1.5/1 pood
Pull-ups

I'll be there at 1600
Be sure to check comments and Facebook for other times

Wednesday, January 11, 2012

WOD 12 Jan


3 Rounds for Time
30 Wall Balls
15 Toes to Bar
10 Deadlifts M#315/W#225

See ya at 1600

Tuesday, January 10, 2012

WOD Jan 10

teams of 2 will complete
10 rounds for time of
10 thrusters. 95/65
10 bar facing burpees
10 ab-mat sit-ups w/10 lb plate

Only 1 person is working at time all 10 reps must be completed before beginning the next and you must alternate movements with your partner

See you at 1600.

WOD 10 Jan

1RM front squat

Then death by 10 meters. (you'll see)

I'll be there at 1600

Remember to write your name on the board when you get there

Monday, January 9, 2012

Rest Day

Enjoy and we'll see ya tomorrow
From now on please write your name on the whiteboard first thing when you walk through the door. this will make it easy to know the workout order, it's on a first come first serve basis.

Thanks

Sunday, January 8, 2012

WOD 8 Jan


“Event 5 – 2009 CF Games”
Three rounds for time of:
30 Wallball shots 20/14#
30 Low Hang Squat Snatch @ 75/45#
The Low Hang Squat Snatch initiates with barbell just below the knees. If the barbell is dropped it must be lifted to a full standing position before beginning the next rep.
See ya at 1245  ish


Friday, January 6, 2012

WOD 7 Jan

"Cindy waas a nice girl"
10 Min AMRAP 
Every Rep Counts
Buy in:
50 KB swings  1.5/1 pood

Then do rounds of:
5 Chest to Bar Pull Ups 
10 Hand Release Push Ups
15 Front Squats 115/75

Front squats bar must start on the ground, and not a rack. But the first squat from the ground can be a squat clean.

Total score is the sum of all reps including the KB Swings



we'll be there at 1245 

WOD 6 Jan

Run or row 5k

On-ramp @1600

See ya then

Wednesday, January 4, 2012

WOD 4 Jan

For Time:
Run 800 meters
100 push ups
135 lb Squat snatch 10 reps
Run 800 meters

See you there at 1600

Tuesday, January 3, 2012

WOD 3 Jan

Do a good warm up then spend as much time as needed to find your
1 rep max (1RM) back squat

We will be doing a 12 week squatting program starting next week.  Here's how it works,
Step 1-- Find your 1RM in the back and front squat (we'll find this another day)
Step 2-- Click the link below and enter your 1RM into the "MAX BS and MAX FS" blocks on the spreadsheet, it will then calculate all your loads for the next 12 weeks (do not make any other changes to the document!!)
Step 3-- Print the chart and bring it with you to the gym on YOUR squat days
Step 4-- SQUAT,  whenever it fits YOUR schedule, I am not going to program the squat days it will be your responsibility to keep with your program.

You'll squat twice a week, back squat and front squat

At the end of the 12 weeks I am very confident your numbers will climb dramatically


Squat program spreadsheet

Monday, January 2, 2012

WOD 2 Jan 2012

For time.
Run 400m
9 Muscle-Ups
18 Push Press 105#
 Run 400m
7 Muscle-Ups
15  Push Press 105#
Run 400m
5 Muscle-Ups
12  Push Press 105#

See ya at 1600