Saturday, March 31, 2012

WOD 31 Mar

30 Muscle-ups for time If you cannot do the muscle-ups do 120 pull-ups and 120 dips. See you at 1600

Friday, March 30, 2012

WOD 30 Mar

"Nancy" Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps See you at 1600

Tuesday, March 27, 2012

WOD 27 Mar

4x 800 m runs Rest exactly 2 mins between efforts See ya at 1600

Monday, March 26, 2012

WOD 26 Mar


Set a cone at 20 meters.
Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

I'll be there at 1600

I want to say a lot about our effort in the Open and i will this week, but some other teams scores are still pending I don't want to jinx us.

Saturday, March 24, 2012

WOD 24 March

Licia will be there at 1600

(I didn't see Fred this morning to find out the workout, I'll know something when I open up, just wanted to let you know I'll be there! - Licia)

Friday, March 23, 2012

WOD 23 Mar


"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups



See you at 1600

Thursday, March 22, 2012

WOD 22 Mar

First, a BIG THANK YOU to those FEW that showed up to help clean yesterday!!!
The REST of you leechers can FUCK OFF!!!!!!
And NO I do NOT want to hear your stupid ass excuses as to why you weren't there to help.








Complete as many reps as possible in 7 minutes of the following rep scheme:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...


This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

See you at 1600

Wednesday, March 21, 2012

Cleaning Day/Rest Day

No WOD today , but I'll be there to clean at 1700
Hope to see you there


Monday, March 19, 2012

WOD 19 Mar

Three rounds for time of:
Row 500 meters
20 GHD/Ab-mat sit-ups
15 foot Rope climb, 2 ascents

See you at 1600

Sunday, March 18, 2012

WOD 18 Mar

I'm sore and can't think of a WOD

I'll be there at 1600 to score games WOD for all of you who still need to do it

Friday, March 16, 2012

Thursday, March 15, 2012

WOD 15 Mar

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20/14 10ft/9ft
90 Double-unders
30 Muscle-ups

See you at 1600.

Wednesday, March 14, 2012

WOD 14 Mar

7 min AMRAP
3 Deadlifts 315/225
7 Chest to bar pullups

See you at 1600

Sunday, March 11, 2012

12 Mar 12

10 minutes of practice on your squat snatch.
AND THAN
Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups
Post total time.

WOD 11 Mar

100 Squats
80 Push ups
60 sit-ups
40 Walking lunge steps
20 SDHP w/KB 2/1.5

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

Saturday, March 10, 2012

WOD 10 Mar

Run 800m
30 KB swings 1.5/1
25 m bear crawl
20 KB swings
25 m burpee broad jumps
10 KB swings
Run 800m

For time

I'll be there at 1600. Licia will be there at 1000

Friday, March 9, 2012

REST DAY

Rest or pay what you owe
If you need to do 12.3 I'll be there at 1600


Wednesday, March 7, 2012

WOD 7 Mar

Press
1-1-1-1-1
Push Press
1-1-1-1-1
Push Jerk
1-1-1-1-1

See you at 1600

Tuesday, March 6, 2012

WOD 6 Feb

"Klepto"

4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

See you at 1600

Monday, March 5, 2012

REST DAY

Congrats to everyone on an outstanding effort on 12.2.  I saw some inspiring efforts put out and was truly impressed by everyones enthusiasm lets keep it up!!

As of now TEAM CrossFit ROTA is in 24th place in all of Europe!!!!
FUCK YES!!!! AWESOME!!

Who's ready to go to regionals in MAY???
Denmark anyone???

Enjoy

Saturday, March 3, 2012

WOD 3 Mar

Pre WOD: 
39 Birthday Burpees for Licia

Then 4 Rds for time
Run 400m
25 Tire jumps (the big tire outside)

I'll be there at 1600

We're celebrating Licia's birthday tonight starting at 2030 at Baileys for dinner then heading to Mollys for drinks. You are all welcome to come out and join us.

Friday, March 2, 2012

WOD 2 Mar



CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

See you at 1600

Thursday, March 1, 2012

Rest or Pay..

What you owe
I'll be there at 1600
Below is a link to the next workout, read and watch all the explanations

CrossFit Open games WOD 2