Tuesday, July 31, 2012

REST DAY

Rest or pay what you owe, I'll be there at 1600

Don't forget we're participating in '31 Heroes' this Saturday 4th August at 11am (then a BBQ at the Box!), so if you or a friend wants to join in, you'll need to register, (Crossfit Rota is almost last on the list of Affiliates Participating).

http://www.31heroes.com/

Monday, July 30, 2012

WOD 30 July

3 Rds for time:

15 Hang Power Cleans 135/95
15 Burpees

See you at 1600

Sunday, July 29, 2012

WOD 29 July

10 Rds for time:

3   Weighted Pull-ups    45/35lb
5   Strict Pull-ups
7   Kipping Pull-ups


See you at 1600

Saturday, July 28, 2012

WOD July 28

4 Rds for time:

30 Jump & touch
20 Deadlift  185/135lb
10 Handstand push-ups

(object must be 12 inches above your maximum reach for the jump & touch)

See you at 10am

Friday, July 27, 2012

REST DAY

Rest (or active rest, play a new sport or something!)

"If you never did, you should. These things are fun... and fun is good." - Dr. Seuss 

Thursday, July 26, 2012

WOD 26 July

For Time:

21  Back Squats 225/155
42  GHD Sit-ups
15  Back Squats 22/155
30  GHD Sit-ups
9    Back Squats 225/155
18  GHD Sit-ups

(scale the GHD Sit-ups to Abmat sit-ups if you do not regularly do them!)

I'l be there at 1600

Wednesday, July 25, 2012

Tuesday, July 24, 2012

WOD 24 July


"Ship"


9 Rds for Time:
7 reps      185/120lb Squat Clean
8 Reps     Burpee Box Jumps   36/30"


See you at 1600

Monday, July 23, 2012

REST DAY



                                          Rest or pay what you owe, I'll be there at 1600

Sunday, July 22, 2012

WOD 22 July


2012 Reebok CrossFit Games Chipper



For time:
10             Overhead squat (155/105 lb)
10             Box jump overs (24" box/20")
10             Thruster (135/95 lb)  
10             Power clean (205/125 lb)
10             Toes to bar
10             Burpee muscle-ups
10             Toes to bar
10             Power clean (205/125lb)
10             Thruster  (135/95lb)
10             Box jump overs (24" box/20")
10             Overhead squat (155/105lb)

I'll be there at 1000 

Saturday, July 21, 2012

WOD 21 July

“Amanda”   (Amanda Miller Memorial WOD)


AAmanda Miller competed in the 2009 CrossFit games and sadly, lost her battle with cancer less than RX Men/Women: 9-7-5 Muscle ups, Squat Snatches, (#135/#95)
Scaled Men/Women: 9-7-5 CTB Pullups, Squats Snatches (#115/#75)



I'll be there at 1000 & Logan will open at 1500


http://www.amandawod.com/about-amanda/

Friday, July 20, 2012

WOD 20 July





For time:
30 GHD sit-ups

225/155 pound Deadlift, 30 reps
30 Double-unders
95/65 pound Overhead squat, 30 reps
30 Pull-ups


See you there at 1600



Tuesday, July 3, 2012

REST OR

Pay what you owe

I'll be there at 1600

ON-RAMP CLASS THIS weekend  starting Friday at 1600 + Sat/Sun at 0900 . you must attend all 3 days. Each day is about 2-2.5 hrs . The days teaching time will consist of teaching the fundamental movements of CrossFit and each day will end with a WOD

Again if you cannot commit to all 3 days (the whole day) you'll need to wait for the next class