Thursday, August 30, 2012

WOD 30 Aug

"Holleyman"

30 Rds for time:

5 Wallballs 20/14lb
3 Handstand push-ups
1 Power Clean 225/155lb

See you at 1600



Hero_SSGAaronHolleyman_th.jpeg

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Wednesday, August 29, 2012

WOD 29 Aug

"Crossfit Total"

Back Squat, 1 Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep

(work up to your 1 Rep max for each of lift, everyone is different, it could take you 3-5 reps on each lift)

See you at 9:30 & 1600




Tuesday, August 28, 2012

REST or........

Pay what you owe.....or practice what you suck at....or mobilize....or do something awesome


I'll be there at 1600


Sunday, August 26, 2012

WOD 26 Aug

10-8-6-4-2 reps for time:

Muscle-up
Box Jump (40"/ Box)

See you at 10am

Saturday, August 25, 2012

WOD 25 Aug

30 rounds for distance of:
Row 30 seconds
Rest 30 seconds

             or

30 Rounds for distance of:
Run 30 seconds
Rest 30 seconds


I'll be there at 10am, but probably go over to the track or use the rowers at the gym - Licia 

Friday, August 24, 2012

REST DAY



                                                                 Rest or play!


Thursday, August 23, 2012

WOD 23 Aug

Since today's Main site WOD is a Hero, and since we don't have enough dumbbells for everyone were gonna sub in another Hero WOD.

 
MORRISON


Morrison
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

50-40-30-20 and 10 rep rounds of:

  • Wall ball shots, 20 pound ball
  • Box jump, 24 inch box
  • Kettlebell swings, 1.5 pood
See you at 1600

Tuesday, August 21, 2012

WOD 21 Aug

For time:
135/95 pound Thruster, 15 reps
Run 200 meters
95/65 pound Thruster, 20 reps
Run 400 meters
65/45 pound Thruster, 30 reps
Run 800 meters

See you at 8:30 & 1600

Monday, August 20, 2012

Sunday, August 19, 2012

WOD 19 Aug

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees


See you at 1600

Friday, August 17, 2012

WOD 17 Aug



Snatch Balance 1-1-1-1-1-1-1





                                         See you at 1600

Thursday, August 16, 2012

Rest Day

Rest Day

We will be cleaning the Gym at 1600, any help is very much appreciated!

I'll also be opening at 10am - Licia

Wednesday, August 15, 2012

WOD 15 Aug

15 min AMRAP (as many rounds as possible) :

10 Kettlebell Swings (2 pood)
10 Box Jump  (24")
10 Ring Dips


See you at 1600



Tuesday, August 14, 2012

Monday, August 13, 2012

WOD 13 Aug

3 Rds for Time:

Row 500 Meters
Run 400 Meters

(this could change!)

See you at 1600

Sunday, August 12, 2012

Saturday, August 11, 2012

WOD 11 Aug

10 Rds, with 2 Min rest between Rds, of one of the following (or a combination of) :

Swim 100 meters
or
Run 400 meters
or
Row 500 meters
or
Bike 1000 meters

I'll be at the Track at 10am, if you need me to open the gym, then I'll come over and do so (Licia)


Friday, August 10, 2012

WOD 10 Aug

Overhead Squat 1-1-1-1-1
Front Squat   1-1-1-1-1
Back Squat 1-1-1-1-1

(Try to increase load on each of the sets)


See you at 1600

Thursday, August 9, 2012

WOD 9 Aug

"Jared"

4 Rounds for Time:

Run 800m
40 Pull-ups
70 Push-ups


See you at 1600

Wednesday, August 8, 2012

Tuesday, August 7, 2012

Monday, August 6, 2012

WOD 6 Aug

"Tabata something else"

Complete 32 intervals of 20 secs work 10 secs rest
In order:-
8 intervals of Pull-ups
8 intervals of Push-ups
8 intervals of Sit-ups
8 intervals of Squats

No rest between exercises, score is total Reps!

See you at 1600

Sunday, August 5, 2012

WOD 5 Aug

Shoulder Press  1-1-1-1-1  reps
Push Press     3-3-3-3-3  reps
Push Jerk      5-5-5-5-5  reps


See you at 1600

Saturday, August 4, 2012

31 Heroes


“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps

See at 1100  
Dont forget after WOD BBQ 

Friday, August 3, 2012

WOD 3 Aug


We are off the Main site for today only

Three rounds for time of:
7 Power Cleans, 135/95 pounds
21 KB Swings, 1.5/1 pood
28 Double Unders

See you at 1600

31 heroes WOD tomorrow at 1100. don't forget to register HERE


Thursday, August 2, 2012

WOD 2 Aug



"Filthy Fifty"


For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders



See at 1600




***Reminder***


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

http://www.31heroes.com/