Named Hero WOD

Adam Brown

For time.
Two rounds
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Arnie
For time.
With a single 2 pood Kettlebell:
21 Turkish Get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Badger
3 rounds for time.
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Blake
For time.
Four rounds of:
100 foot Walking
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand Push-ups

Brenton
For time.
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Bulger
For time.
Ten rounds of:
Run 150 meters
7 Chest to bar Pull-ups
135 pound Front squat, 7 reps
Handstand push-ups

Bull

For time.
Two rounds of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Coe
For time. 
Ten rounds
95 pound Thruster, 10 reps
10 Ring push-ups

Collin
For time.
Six rounds of:
Carry 50 pound Sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo Deadlift high-pull, 12 reps

Daniel
For time.
50 Pull-ups, 400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Danny
Rounds completed
Rounds in 20 min of:
24″ Box jump, 30 reps
115 pound Push press, 20 reps
30 Pull-ups

DT
For time.
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Erin
For time.
Five rounds of:
40 pound Dumbbells Split Clean, 15 reps
21 Pull-ups

Forrest
For time.
Three rounds
20 L-Pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Garrett
For time.
Three rounds of:
75 Squats
25 Ring Handstand Push-ups
25 L-Pull-ups

Griff
For time.
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Hansen
For time.
Five rounds:
30 reps, 2 pood Kettlebell Swing
30 Burpees
30 Glute-Ham Sit-Ups

Helton
For time.
Three rounds of:
Run 800 meters
30 reps, 50 pound Dumbbell Squat Cleans
30 Burpees

Holbrook
Each Round For Time:
Ten rounds of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Jack
Max Rounds in 20 Min
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Jason
For time.
100 Squats
Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Jerry
For time.
Run 1 mile
Row 2K
Run 1 mile

John Rankel

 
AMRAP, 20 Minutes
225 pound Deadlift, 6 reps
Burpee Pull-ups
10 Kettlebell Swings, 2 pood
Run 200 meters

Johnson
Rounds in 20 Min
245 pound Deadlift, 9 reps
Muscle-ups
155 pound Squat clean, 9 reps

Josh
For time.
95 pound Overhead Squat, 21 reps
42 Pull-ups
95 pound Overhead Squat, 15 reps
30 Pull-ups
95 pound Overhead Squat, 9 reps
18 Pull-ups

Joshie
3 rounds for time.
40 pound Dumbbell snatch, 21 reps, right arm
21 L-Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L-Pull-ups
The snatches are full squat snatches.

JT
21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups

Ledesma
As Many Rounds As Possible (AMRAP) in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Luce
For time.
Wearing a 20 pound vest, three rounds of:
Run 1K
10 Muscle-ups
100 Squats

Lumberjack 20
For time.
20 Deadlifts (275lbs)
Run 400m
20 KB Swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pull-ups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

McGhee
Rounds in 30 min
275 pound Deadlift, 5 reps
13 Push-ups
Box jumps, 24 inch box

Michael 
3 rounds for time
Run 800 meters
50 Back Extensions
50 Sit-ups

Mr. Joshua
For time.
Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Murph
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Nate
As many rounds as possible in 20 minutes
Muscle-ups
Handstand Push-ups
8 2-Pood Kettlebell swings

Nutts
For time.
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

Paul
For time.
Five rounds of:
50 Double Unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Randy
For time.
75# Power Snatch
75 reps

RJ
For time.
Five rounds of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Roy
For time. 
Five rounds
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Ryan
For time.
Five rounds of:
Muscle-ups
21 Burpees

Severin
For time. 
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you’ve got a twenty pound vest or body armor, wear it.

Stephen 
For time.
30-25-20-15-10-5 rep rounds of:
GHD Sit-up
Back Extension
Knees to elbow
95 pound Stiff legged Dead lift

The Seven

For time.
“The Seven” Seven rounds of:
Handstand push-ups
135 pound Thruster, 7 reps
Knees to elbows
245 pound Deadlift, 7 reps
Burpees
Kettlebell swings, 2 pood
Pull-ups

Thompson
10 rounds of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound Barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.

Tommy V
For time.
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Tyler
For time.
Five rounds:
Muscle-ups 
21 reps, 95 pound Sumo-Deadlift High-Pull

War Frank
For time.
Three rounds of:
25 Muscle-ups
100 Squats
35 GHD Sit-ups

Whitten
For time.
Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Wittman
For Time
Seven rounds of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

Sunday March 18, 2012

10 min AMRAP

60 Bar Facing Burpees

30 Overhead Squats 120/80

10 Muscle Ups

Warm Up:

800 m Run

Track Length Russian Lunges 25/15

15 PVC OHS

12 Perfect Push Ups

10 Box Jumps

Skill/Strength:

Deadlifts

5-5-5-5-5

10:00 am

Julie 80 Reps 55#

Tom  Good Work.

Candice 69 Reps 35#

Jill 87 Reps 35#

11:00 am

Olga 90 Reps 35#

Noon

Sue 72 Reps 25# (Great first WOD and Awesome Deadlifts)

Maria 60 Reps 25#

Brittany 88 Reps 35#  Great Work Brit!  So nice to see you today!!!

12.4 Do over and Firsts

Chris B 100

Shane 173 (9:30 Karen)

Mike H 255 (6:01 Karen)

Juliana 240 (7:32 Karen)

Saturday March 17, 2012

Workout 12 . 4

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Warm Up:

600 m Row

25 Jumping Jacks

12 A-Frame Push Ups

DROM

Shoulder Mobility

Hip Floss

Skill/Strength:

Discuss Workout.  Movements/Standards

Mike H 254 (6:11 Karen)

Mike Mc 241 (9:42 Karen)

Iron Mike 164 (10:46 Karen)

Tracy 176 (8:43 Karen)

Juliana 226 (8:11 Karen)

Amy 150 10#/Singles

Joel 112

Jill 100 10#

Julie 195 (8:40 Karen)

Vic 240 (7:59 Karen)

Mike K 150 (10:17 Karen)

Candice 113 10#

Olga 150 10#/Singles

Maria 150 10#/Singles

Danielle 150 39 Reps w 10#/111 Reps w 14#

John Mc 231 (9:23 Karen)

John M 210 (8:27 Karen)

BaseLine

Nicole 8:11 Nice to meet you.  Hope to see you again.

Sue 8:02 Welcome to the Community!!

Friday March 16, 2012

10!

10-9-8-7-6-5-4-3-2-1 Thrusters 95#/65#

1-2-3-4-5-6-7-8-9-10 Box Jumps 24/20

Warm Up:

800 m Run

15 Jumping Squats

12 Hand Release Push Ups

10 Ball Slams

8 Burpees

DROM

Band Work

Skill/Strength:

Push Jerks

3-3-3-3-3

5:30 am

Maria 10:23  35#/15″

Juliana (Modified )

Mark 8:44 15#/15″

Tracy 9:20 45#

Candice 10:53 35#/15″

Vic 7:52 Rx

6:30 am

Shane 12:05 Rx

Olga 10:54 35#/20″

4:00 pm

Ryan 10:54 75#/24″

Bill 11:3445#/20″

Julie 11:00 Rx

Thursday March 15, 2012

10 min AMRAP

9 Med Ball Cleans

12 Pull Ups

15 AbMat Sit Ups

Warm Up:

500 m Row

12 Kettle bell SDHP

10 Perfect Push Ups

8 Squat Box Jumps

3 Skin The Cats

DROM

Skill/Strength:

Double Unders 2:00/1:00, 2:00/1:00, 2:00/1:00

5:30 am

Mike H 6 Rounds + 9 Rx+25#

Angela 3 Rounds + 9 10#/Ring Rows

Candice 4 Rounds + 15 10#/Jumping

Tracy 4 Rounds + 17 14#?Green Band

Maria 5 Rounds 10#/Jumping

Jill 4 Rounds +9 14#/Blue Band

6:30 am

MK 5 Rounds +33 14#Green Band

Shane 6 Rounds + 7 Rx

Olga 4 Rounds + 6 14#/Green Band

Mike K 4 Rounds +5 Rx

Iron Mike 4 Rounds + 15 Rx

7:15 pm

Amy 4 Rounds + 9 10#/Jumping

Julie 4 Rounds + 32 14#/Blue Band

Jimmy 4 Rounds + 4 (Welcome…Nice work Tonight!)

Vic 6 Rounds + 4 Rx

Mark 3 Rounds 32 Rx

Tuesday March 13, 2012

“Cindy”

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Warm Up:

400 m Run

15 PVC Overhead Squats

12 Burpees

10 Knees 2 Elbows

DROM

Skill/Strength:

Wall Balls 1/2 Double Tabata

4 Rounds 40 sec/20 sec

5:30 am

Mike H 24 Rounds Rx

Maria 13 Rounds + 7 Jumping PU

Iron Mike 18 Rounds + 24 Rx

Vic 23 Rounds + 15 Rx

Wendy 13 Rounds + 8 Jumping PU

6:30 am

Bill 11 Rounds Jumping PU

MK 15 Rounds + 5 Blue Band>Green band

Mike K 13 Rounds + 8 Rx

7:15 pm

Kelly 12 Rounds +11 Green Band

Jenni 13 Rounds Jumping

Bridget 12 Rounds +5 Green Band/Jumping

Shane 18 Rounds +6 Rx (First Muscle Up!!!)

Patrick 11 Rounds Rx

Amy 13 Rounds Jumping

Julie 13 Rounds +20 Blue Band

Mark 9 Rounds +2 Rx

Mike Mc 14 Round +5 (Modified-Pull Ups/Burpees/Jumping Squats)

Danielle 13 Rounds Blue/Green

Jim 12 Rounds +2 Rx

Monday March 12, 2012

CrossFit Total

Shoulder Press 5-3-2-1-1-1

Back Squat 5-3-2-1-1-1

Dead Lift 5-3-2-1-1-1

We are looking for a 1 rep max on this.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts. If you have made a mistake setting your first attempt, the next two will need to be adjusted, but you should know what you can triple, and this will always be a safe first attempt. And since you know this weight, you know what weights to use to warm up for it: you’ll use the lightest weight that you normally start with for your first warm-up when you train, and 90% of the first attempt for the last warm-up, with either three or four relatively even increments in between these two. Courtesy CrossFit Journal

Warm Up:

500 m Row

Track Length Walking Overhead Lunges 25/15

12 Perfect Push Ups

DROM

Shoulder Mobility

Hip Floss

Skill/Strength:

Flutter Kicks 20 sec/30 sec 6 Rounds

Saturday March 10, 2012

WORKOUT 12 . 3

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

Please watch the video for rules and proper completion of movement.  We WILL NOT accept hip opening on the bounding off the box this week.  You must open hips and have full extension ON TOP OF BOX.
Warm Up:
800 m Run
Skin The Cat 5 Slow Rotations
10 Burpees
12 PVC Overhead Squats
Calf Raises on 45# Bumper
DROM
Shoulder Mobility
Hip Floss
Leader Board For 12.3
Mike H 8 Rounds +27 Rx
John M 7 Rounds +9 Rx
Iron Mike 6 Rounds + 14 Rx
Shane 6 Rounds + 2 Rx
John Mc 6 Rounds +1 Rx
Chris B 4 Rounds + 13 Rx
Mike K 3 Rounds + 28 Rx
Julie 2 Rounds + 31 Rx
Tracy 5 Rounds + 18 55# K2E
James 6 Rounds + 21 55#/K2C/20″
Candice 7 Rounds+ 22 35#/K2C/15″
Maria 7 Rounds + 24 35#/K2C/15″
Wendy 7 Rounds +8 35#/K2C/15″

Friday March 9, 2012

21-15-9

Wallballs 20/14

Hand Release Push Ups

Overhead Squats 75/45

Warm Up:

400 m Run

20 Tire Sledges (10 per arm)

15 Air Squats

10 Pull Ups

Track Length Jumping Lunges

DROM

Mobility of forearms, stretches and lacrosse balls

Skill/Strength:

Hand Stand Holds

20 sec on 1 min rest 4 rounds.

We are working on getting familiar with 1. being upside down and 2. finding the right hand position and technique to get ourselves inverted.

5:30 am

Mike K 7:43 Rx

Tracy 9:01 45#>35#/14#

Mike H 4:33 Rx

Iron Mike 5:58 Rx

Wendy 9:20 35#/10#

Vic 4:54 Rx

6:30

Shane 8:10 Rx

Steph 6:03 15#/10#

MK 6:25 15#/10#

4:00 pm

Ryan 10:22 Rx

Danielle 7:52 15#/10#

5:00 pm

Jill Mc 8:53 35#/10#

Julie 8:07 35#/14#

6:00 pm

James 6:58 30#/16#

Rachel 8:26 Rx

Thursday March 8, 2012

8 Min AMRAP

9 Sumo Deadlift High Pulls  95/65

12 Knees 2 Elbows

Warm Up:

300 m Row (No Straps)

10 Box Jump Burpees

12 Kettlebell Swings (moderate weight)

15 PVC Overhead Squats

DROM

Shoulder Mobility

Skill/Strength:

12.3 Discussion

Push Press

5-5-5-5-5

5:30 am

Tracy 5 Rounds + 9 reps 50#

Mike H 7 Rounds + 11 Rx

Candice 5 Rounds + 17 45#

Maria 4 Rounds 50#

Wendy 5 Rounds + 10 40#

Vic 6 Rounds + 1 Rx

6:30 am

Ryan 4 Rounds Rx (Yes, He was here!)

Iron Mike 5 Rounds + 13 Rx

Rachel 4 Rounds 45#

MK 3 Rounds + 17 45#

Steph 4 Rounds + 9 45#

7:15 pm

John M 6 Rounds +12 Rx

Danielle 5 Rounds + 6 35#

Joel 5 Rounds +5 75#

Julie 4 Rounds +11 35#

Jenni 5 Rounds +14 40#

Kelly 5 Rounds +11 35#

Mark 4 Rounds +11 75#

Tuesday March 6, 2012

15 min AMRAP

5 Thrusters 95/65

10 Box Jumps 24/20

15 Kettle Bell Swings 55/36

Warm Up:

400 m Sprint

15 Med Ball Sit Ups

12 Burpees

10 Ball Slams

Skill/Strength:

5 min Max Rep Pull Ups.

Anytime off the bar/rest on box must perform10 Air Squats

5:30 am       Pull Ups

Candice    (20 Jumping)        5 Rounds + 27 (35#/15″/30#)

Tracy        (12 Green Band)   6 Rounds + 26 (35#/20″/25#)

Mike H     (38 Kip)                  6 Rounds + 11 (Rx+30″/70#)

Iron Mike  (14 Strict)               6 Rounds + 5 Rx

Maria        (20 Jumping)         5 Rounds + 1 (35#/16″/20#)

Wendy     (27 Jumping)          7 Rounds (40#/15″/25#)

6:30 am

Ryan (7 Strict)                        5 Rounds Rx

Mike K     (10 Kip)                   5 Rounds Rx

MK           (17 Green Band)     7 Rounds (35#/20″/15#)

Steph       (35 Green Band)     7 Rounds  (35#/20″/20#)

Shane      (18 Kip/strict)           6 Rounds + 12 Rx

Rachel     (27 Blue Band)        8 Rounds  (55#/20″35#)

7:15 pm

Patrick    (21 Strict)                5 Rounds (65#/20″/35#)

John M   (45 Kip/Strict)           7 Rounds Rx

Bill         (25 Jumping)             5 Rounds +5 (65#/20″/25#)

Mark      (4 Strict)                    7 Rounds (65#/20″/25#)

Julie      (19 Blue)                    7 Rounds +5 (65#/20″28#)

Monday March 5, 2012

21-15-9

Ground 2 Overhead 115/80

Double Unders*

If you don’t have double unders you must do twice the reps prescribed.  21=42, 15=30, 9=18

Warm Up:

500 m Row

15 Pull Ups

12 Perfect Push Ups

Walking Lunges 25/15 Up and Down

Skill/Strength:

Front Squats 3-3-3-3-3

5:30 am

Mike H 6:34 115# Singles

Maria 6:17 35# Singles

Candice 6:19 45# Singles

Jill 7:17 45# Singles

Iron Mike 7:51 115# Singles

Wendy 6:24 45# Singles

6:30 am

Tracy 6:23 45# Singles

Steph 5:24 35# Singles

Vic 7:56 115# Singles

Rachel 9:14 80# Singles

Donna 5:47 PVC Singles

7:15 pm

Julie 12:59 80# Singles

Jenni 5:01 35# Singles

Kelly 5:34 35# Singles

Shane 115# Singles

Olga 5:48 45# Singles

Ryan 8:10 95# Singles

John M 5:09 115# Singles

Mike K 8:25 115# Singles

Mike Mc 7:17 Rx

Mark 9:57 75# Singles

Sunday March 4, 2012

12 min AMRAP

5 Deadlifts 185/135

10 Toes 2 Bar

15 Wall Balls 20/14

Warm Up:

400 m Run

10 Jumping Squats

12 Slam Balls

15 Pull Ups

Skill/Strength:

5 min Double Under work

We will also be competing in 12.2 today.  If you need to do 12.2 or want to do it again we will be here to judge and help with movement.

10:00 am

James 4 Rounds + 16 reps 65#

Tracy 6 Rounds + 13reps 55#

Jill 4 Rounds + 24 65#

11:00 am

Mike H 7 Rounds + 17 Rx+25# Med Ball

Candice 5 Rounds + 28 70#

Patrick 4 Rounds Rx

Kathy

Olga

12.2 Redo

Shane 53

Chris 34

Saturday March 3, 2012

AMRAP 10 minutes

Snatch

30 Reps 75#/45#/45#/35#

30 Reps 135#/75#/75#/55#

30 Reps 165#/100#/100#/75#

Max Reps 210#/120#/120#/90#

Warm Up:

400 m Run

12 Lateral Bar Jumps

12 Air Squats

15 Hand Release Push Ups

DROM

Shoulder Mobility

Hip Flossing

Results

Mike Mc 33

Julie 53

Shane 51

Chris 31 (PR 135#)

John M 60

Iron Mike (Formerly NuMike K) 55

Ryan O 30

Tracy 40

Wendy 30  (PR 65#)

Candice 30 (PR 65#)

Mike H 66

Bill 63

Jill 30 (PR 65#)

Jill Mc 41

Olga 30 (PR 65#)

Jim 31 (PR 135#)

Mike K 31 (PR 135#)

John Mc 53

Friday March 2, 2012

“Man On Fire”

21-15-9

Rolling Burpees

Squat Box Jumps 24/20

Warm Up:

400 m Run

12 PVC OHS

Walking Russian Lunges 15/10

10 Pull Ups

DROM

Shoulder Mobility

Skill/Strength:

Snatch

5-5-5-5-5 Men start at 65#-Women start at 35# add 5% every round

5:30 am

Tracy 10:24 Rx

Mike H 7:06 Rx+ 30″

Candice 10:14 15″

Wendy 10:13 13″

Maria 1:11 15″

6:30

NuMike K 6:52 Rx

Joe Modified WOD

Kathy 12:36 6″

Shane 9:30 Rx

4:00 pm

Danielle 8:36 18″

Ryan 9:36 Rx(Welcome to the Family!)

Steph 7:49 Rx

Jim 9:11 Rx

Thursday March 1, 2012

5 Rounds For Time

6 Front Squats 115/75

9 Pull Ups

12 Hand Release Push Ups

Warm Up:

500 m Row

10 Ring Rows

12 Air Squats

12 Partner Med Ball Sit Ups

DROM

Shoulder Mobility

Skill/Strength:

The Snatch

5:30 am

Mike H 5:35 Rx+(135#)

Tracy 9:03 (Green Band/65#)

Wendy 8:16 (Ring Row/35#)

Candice 8:07 (Jump/35#)

Maria 8:50 (Jump/35#)

Jill 8:03 (Blue/35#)

Michelle 9:00 (Ring Row/45#)

6:30 am

Bill 10:28 (Jump/65#)

NuMike K 6:59 Rx

Mike K 9:26 Rx

Kathy 10:03 (Jump/PVC)

Shane 8:09 Rx

7:15 pm

Kevin 9:50 Rx+(135#)

Patrick 6:21 30#/

Mike Mc 5:13 Rx

Julie 6:40 (Green/55#)

Jenni 6:25 (Jump/35#)

John Mc 7:26 Rx

Tuesday February 28, 2012

10 min AMRAP

Max Reps of Pull Ups

Every time you come off the bar or rest on the box;

5 OHS 95/65

10 AbMat Sit Ups

Count only total Pull Ups!

Warm Up:

400 m Run

10 Ball Slams

Overhead Lunges 25/10 up and back track

DROM

Foam Rollers

Skill/Strength:

L-Hangs/L-Sits

4 Rounds each 20 sec on/20 sec rest

5:30 am

Dave 45

Tracy 72 (blue band)

Mike H 110

Candice 73 (Jumping)

Wendy 68 (K2C)

Vic 53

6:30 am

Shane 50

Steph 45 (Green)

Mandy 32 (Jumping)

NuMike K 52

Mike K (34)

Rachel 68 (Blue+Red)

7:15 pm

Maria 62 (Jumping)

Joel 35 (Green)

Patrick 52 (Blue)

Jim 52 (Red)

Mike MC 92 Rx

Julie 51 (Blue)

Mark 39 Rx

Danielle 43 (Blue+Purple)

Chris 35 Rx

Jill 89 (Green+Red)

Monday February 27, 2012

10! For Time.

10-9-8-7-6-5-4-3-2-1 Wall balls 20/14

1-2-3-4-5-6-7-8-9-10 HRPU

Warm Up:

Broad Jumps Up Track

15 Med Ball Cleans

25 PVC OHS

40 Flutter Kicks

DROM

Skill/Strength:

3-3-3-3-3-3-3 Power Cleans

5:30 am

Mike H 4:25 Rx+(25#)

Tracy 7:08 Rx+ (16)

Maria 11:19 10#

Jill 6:42 Rx

Candice 5:57 14#

NuMike K 5:02 Rx

Wendy 6:58 10#

Vic 4:02 Rx

Dawn 6:22 14#

6:30 am

Bill 9:19 Rx

Joe 9:17 16#

Stephanie 4:06 10#

Kathy 11:27 10#

Rachel 6:38 Rx

7:15 pm

Olga 5:50 10#

Sarah 8:20 10#

Erin S 6:45 14#

Mike Mc 5:39 Rx+ (25#)

Julie 5:53 Rx

John M 4:14 Rx

Chris 5:47 Rx

Jenni 6:04 Rx

Erin D 6:31 10#

Aileen 5:57 10#

Jim 5:36 Rx

Shane 4:11 Rx+ (25#)

Mark 4:55 Rx

Melinda 10:55 10#

Sunday February 26, 2012

AMRAP 5 Minutes

Squat Clean & Jerk 165/110

There are 2 movements that count in this WOD.  The Squat Clean is 1 movement, the Jerk is 1 movement.  Every Squat Clean and Jerk completed is 2 reps.

Warm Up:

Row 500 m

12 Jumping Squats

15 Ball Slams

20 Wall Balls

Skill/Strength:

3-3-3-3-3 Front Squats

We are still offering to any athlete who has either not completed or would like to improve their score the opportunity to get their reps in for WOD 12.1; 7 min AMRAP Burpees throughout the morning.

10:00 am

Wendy 97 Reps 35#

11:00 am

Candice 112 35# (Way to kill 2 WODs today!!!)

Jenni 110 35#

Games Open WOD 12.1

Heat 1

Jeanine 64 (Great First day!, Welcome)

Sonia 64

Candice 58

John M 95

Heat 2

Reese 51 (I’m so proud of you, sweetie!)

Shane 84

Bill 43

Heat 3

Olga 63

Chris 81

Ivan 2 (Bad Luck today.  I hope the thumb isn’t hurt too bad)

John Mc 87

Saturday February 25, 2012

7 min AMRAP

Burpees

Watch the standards here.

Warm Up:

400 m Sprint

12 Air Squats

Inch Worms up track

Crab Walk down track

Partner leg stretch

DROM

Shoulder/ Hip mobility. Bands, lacrosse balls

We will offer an open gym setting today but would like to see everyone show up early to support fellow athletes and assist in judging and time keeping.  We will go in heats throughout the 9 and 10 classes.  If needed we will run into the 11 am class as well.  I am so excited to be a part of The Open this year, pleases show up to do the WOD, support fellow athletes and show support for CFB. We really have an amazing community.  Thanks.

Heat 1

James 65

Wendy 47

Maria 43

Dave 64

Heat 2

Nora 45

Erin 45

Aileen 59

NuMike K 107

Heat 3

Joel 60

Mike H 119

John Mc 82

Heat 4

Tracy 63

Jill 79

Friday February 24, 2012

5 Rounds for Time

12 Deadlifts 185/135

10 Box Jumps 24/20

8 Wall Ball Sit Ups

After Every Round perform 30 Sec Plank holds

Warm Up:

400 m Run

Overhead Lunges w/ PVC up and back

12 Wall Balls

DROM

Mobility

-Foam Roller

-Band work

Skill/Strength:

Games WOD 12.1 tutorial/Standards

5:30 am

Tracy 11:17 75#/20″/14#

Mike H 8:13 Rx + 30″

Wendy 13:17 45#/15″/10#

Candice 12:33 85#/15″/10#

Maria 12:43 45#/15″/10#

6:30 am

Nu Mike K 10:45 Rx

Shane 9:40 Rx

Julie Open WOD 12.1  81 reps

4:00 pm

Dave 13:10 135#/20″/14#

Danielle 10:06 35#/18″/10#

Bill 14:00 95#/8″/14#

John M 10:07 Rx + 30″

Kathy 15:30 35#/8″/10#

Thursday February 23, 2012

Happy Birthday to my mom.  In her honor, Anne McMullen, who would have been 83 today, I think it is appropriate to break protocol and do a Girls WOD which shares her name.   Love ya, Mom.

“Annie”

50-40-30-20-10

Double Unders

AbMat Sit Ups

Warm Up:

350 m Row (No Straps)

20 Tire Sledges (10 per arm)

15 Ball Slams

10 Wall Balls

5 Box Jump Burpees

DROM

Mobility/Stretching (Calves, Glutes, Shoulders)

Skill/Strength:

Push Press

3-3-3-3-3

5:30 am

Tracy 9:34 Singles

Mike H 9:27 Singles

Maria 10:30 Singles

Candice 11:37 Singles

Wendy 9:44 Singles

Dawn 10:34 Singles

6:30 am

Joe 10:15 Mod

Nu Mike K 9:26 Singles (Welcome!  Happy Birthday!)

Stephanie 9:23 Singles

7:15 pm

Danielle 8:50 Singles

Jim 9:16 Singles

Julie 8:04 Singles

Kathy 10:53 Singles

John M 6:29 Singles

Shane 6:39 Singles

Ivan 10:08 Singles

Mike Mc Game WOD 12.1  118 (Great Job Mike!)

Tuesday February 21, 2012

12 Min AMRAP

12 Hand Release Push Ups

9 Kettlebell Swings 53/35

6 Toes 2 Bar

Warm Up:

400 m Run

12 Slam Balls

10 Jumping Squats

8 Burpees

DROM

Skill/Strength:

Deadlifts  5-5-5-5-5

5:30 am

Mike H 8 Rounds +24 Rx+ (70# KB)

Tracy 6 Rounds +10 26#/K2E

Wendy 7 Rounds +21 25#/K2C

Dawn 6 Rounds +12 20#/K2C

6:30 am

Bill 6 Rounds 35#/K2C

John Mc 7 Rounds +12 Rx

7:15 pm

Maria 7 Rounds + 6 20#/K2C

Jenni 7 Rounds +14 15#/K2C

Kelly 6 Rounds + 20 15#/K2C

Shane 10 Rounds + 9 Rx

Olga 6 + 24 25#/K2C

Julie 7 Rounds + 2 35#/ K2E

Jim 6 Rounds + 25 Rx

Joel 5 Rounds +1 35#/ K2E

Ivan 5 Rounds + 22 44#/K2C

Reese 8 Rounds +16 5#/K2C

7:15 SEAL Fit 7 Rounds 5 Manmakers, 6 C2B, 7 BJ, 8 T2B

Mike Mc 19:32

John M 18:53

Monday February 20, 2012

Every Minute On the Minute until Eliminated

4 KB SDHP 35/20

4 Box Jumps 24/20

4 KB Swings 35/20

15 min Time Cap

Warm Up:

500 m Row

Russian Lunges Up/Down Track 25/10

Bear Walks Up Track

A Frame Push Ups

15 PVC OHS

DROM

Skill/Strength:

Wall Balls 6 Rounds 30 sec/30 sec rest

5:30 am

Maria 15 Rounds 20#/15″

Julie 15 Rounds 25#/20″

Mark 15 Rounds 26#’20″

Wendy 15 Rounds 25#/15″

6:30 am

Bill 15 Rounds 35#/10″

Shane 15 Rounds Rx

7:15 p

Ivan 15 Rounds 26#/20″

Patrick 7 Rounds Rx

Steph 15 Rounds 18#/20″

Olga 15 Rounds 20#/20″

Mike H 15 Rounds Rx+ 70#/30″

Tracy 15 Rounds Rx

John M 15 Rounds Rx+ 44#/30″

Erin S 15 Rounds 15#/12″

Aileen 15 Rounds 10#/10″

Sarah 15 Rounds 5#/6″

Lori 15 Rounds 10#/9″

Kathy 15 Rounds 10#/8″

Danielle 15 Rounds 25#/18″

Mike Mc 15 Rounds Rx+ 53#/30″

Sunday February 19, 2012

15 min AMRAP

9 Deadlifts

12 Push Ups

15 Box Jumps

Weights And Standards:

Men & Masters Men 45-54 155#/24″

Masters Men 55+ 145#/20″ (Step Ups allowed)

Women & Masters Women 45-54 100#/20″

Masters Women 55+ 90#/20″ (Step Ups allowed)

Warm Up:

750 m Row

15 PVC OHS

12 Wall Balls

9 Burpees

Skill/Strength:

3-3-3-3-3 Front Squat (No Rack, Must Clean to position.)

10:00 am

Tracy 6 Rounds + 21 reps 65#/20″

Mike H 9 Rounds + 15 reps Rx

Jill 6 Rounds +17 reps 55#/18″

Maria 6 Rounds +13 reps 40#/15″

11:00 am

Candice 6 Rounds + 6 reps 75#/15″

Julie 6 Rounds + 4reps Rx+(24″)

Shane 8 Rounds + 9 reps Rx

Olga 5 Rounds + 13 reps 90#/20″  (Nice to meet you, great work! )

Noon

Steve S Saturdays WOD (Open Week 1 2011) 2 Rounds + 23 reps.

Saturday February 18, 2012

2011 CrossFit Games Open Week 1 

10 min AMRAP

30 Double Unders

15 G2OH (Ground to Overhead)

Weights:

Men & Masters Men 45-54 75#

Women & Masters Women 45-54 55#

Masters Men 55+ 65#

Masters Women 55+ 45#

Warm Up:

800 m Run

Walking Waiter Lunges 15/5 (No hooking fingers in 5# holes!  Flat Hands)

12 per arm Tire Sledges

10 Burpees

Skill Strength:

Find G2OH weight and technique.  Snatch, C&J, etc.  Work on Double Unders

9:00 am

Mike H 5+25 RX

Tracy 5+66 35# singles

James 4+13 35# singles

Jill 3+70 45# singles

Wendy 4+64 35# singles

Candice 5 45# singles

10:00 am

Jim 3+5 55# double

Aileen 5 25# singles

Maria 3+67 25# singles

Jenni 4+65 35# singles

Kelly 5+30 35# singles

Nora 4+30 15# singles

Shane 5+72 75# singles

Mike K 5+22 75# singles

11:00 am

John M 4+33 Rx

Mike Mc 5+37 Rx

John Mc 4+33 Rx

Friday February 17, 2012

21-15-9:

Overhead Squats 95/55

Pull Ups

Kettlebell Swings 53/35

Warm Up:

800 m Run

10 Perfect Push Ups

10 High bar Jumps

12 Slam Balls

Skill/Strength:

Bear Complex (1 Round only*)

*1 Round today will be 10 reps instead of normal 7.  Find moderate weight for round.

5:30 am

Mike H 6:49 Rx+70#KB

Tracy 7:46 45/Black/26

Mike K 10:21 65/53

Wendy 8:43 35»15/Hollow Practice/20

Michelle 8:11 35/Black/25

6:30 am

Rachel 9:03 45/Blue/35

John Mc 8:34 75/53

4:00 pm

Bill 10:05 35/Jumping/25

John M 7:55 65/53

Danielle 8:14 15/Jumping/25

Joel 10:09 35/Green/25 (Nice Job!  Welcome)

5:00 pm

Mike Mc 11:42 Rx

6:00 pm

Maria 9:06 15/Jumping/20

Julie 11:18 35/Blue»Green/26

Thursday February 16, 2012

7 Rounds for Time:

3 Front Squats 155/115

6 Burpee Box Jumps 24/20

9 Kettle Bell Sumo Deadlift High Pull 53/35

Warm Up:

500 m Row

10 Wall Balls

15 PVC Overhead Squats

30 AbMat Sit Ups

Skill/Strength:

Medicine Ball Clean Tutorial

5:30 am

Mike H 8:43 Rx+ 155/30″/70#

Tracy 10:46 55#/20″/35

Vic 9:44 Rx

Michelle 12:01 65#/20″/35#

Jill 10:36 35#/18″/25#

Wendy 11:49 35#/15″/25# (Great form today with Front Squat!)

6:30 am

Rachel 11:51 65#/20″/35#

7:15 pm

Julie 12:11 55#/20″/35

Nora 17:02 15#/8″/10

Erin 16:13 15#/12″/15

Jenni 15:00 40#/15″/20

Candice 11:32 45#/15″/20

Maria 14:36 35#/15″/20

Mike K 16:54 Rx

Jim 12:12 135#/20″/53

John 12:02 135#/24″/70

Tuesday February 14, 2012

3 Rounds For Time

10 Wall balls 20/14

10 Box Jumps 24/20

10 Burpees (Games Regulation onto 25# Bumper.)

Warm Up:

200 m Sprint

10 Lateral Bar Jumps

12 Mountain Climbers

10 per arm Tire Sledges

Skill/ Strength:

Pull Up skill work.  Work on Dead Hang, Superman to Hollow

If you have Pull Ups, work on max reps.

5:30 am

Tracy 5:59 Rx

Candice 7:47 10#/15″

Wendy 7:39 10#/15″

Dawn 6:36 14#/15″

Vic 4:26 Rx

6:30 am

Mike K 5:53 Rx

John Mc 4:54 Rx

Rachel 4:41 Rx

7:15 pm

Doug 6:36 20#/20″

Haley 5:44 10#/8″

Mike H 5:40 Rx + 45# vest

Mike Mc 4:04 Rx

Maria 7:59 10#/15″

Bill 6:41 16#/18″

John M 4:34 Rx

Jim 6:27 Rx

Danielle 5:27 14#/18″

Monday February 13, 2012

5 Rounds for Time:

5 Deadlifts 225/155

7 Toes 2 Bar

Warm Up:

250 m Row (No Foot Straps)

Waiter Lunges 15/5 (Right Hand Up Track Left Hand Down Track)

10 Hand Release Push Ups

15 Air Squats

Skill/Strength:

Flutter Kicks 30/ 30 rest

Find Deadlift weight, Deadlift Review

5:30 am

Mike H 3:18 Rx

Tracy 4:21 95#

Wendy 4:25 75#

Jill 4:15 85#

Candice 3:57 85#

Dawn 4:09 55#

6:30 am

Mike K 6:14 Rx

John Mc 4:33 Rx

Rachel 5:20 85#

7:15 pm

Erin M 4:02 55#

Aileen 3:47 45#

Melinda 3:13 35#

Maria 3:00 55#

Jim 3:49 185#

Mike Mc 2:06 Rx

Kelly 2:30 45#

Jenni 2:35 55#

Sarah 4:36 35#

John M 2:52 Rx

Vic 3:19 Rx

Sunday February 12, 2012

“Grace”

Clean and Jerk. 135# 30 Reps

This movement doesn’t have to be a full squat clean.  It can be a power clean and a push press if the weight isn’t too much.  Fastest time is what we are looking for.  But, in the future may insist on full squat cleans for strength work.  Constantly varied!

Warm Up:

800 m Run

Overhead Walking Lunges 25/10 up and back

15 Overhead PVC Squats

10 A Frame Push Ups

DROM

Shoulder Mobility w/ Bands

Skill/Strength:

Push Press

3-3-3-3-3

Clean & Jerk Walkthrough

10:00 am

Julie 5:37 55#

Aileen 4:34 PVC

Nora 4:33 15#

Sonia 4:45 25#

Erin M 4:26  15#

Erin S 4:26 15#

Sarah 4:15 PVC

Candice 3:77 35#

Kristi 3:28 25#

11:00 am

Mike H 3:04 Rx

John M 4:15 Rx

Tracy 3:30 30#

Bill 3:19 75#

12:00 pm

Shane 8:06 RX

Maria 2:08 15#

John Mc 5:14 Rx

Saturday February 11, 2012

Team Murph

Teams of 2.

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

This WOD can be done by mixing up the order after the first mile run as long as 100, 200 and 300 are completed before the final 1 Mile Run.

Both teammates must complete the runs.  The clock doesn’t stop until both members are back.

Warm Up:

700 m Row

50 Double Unders/100 Singles

20 Wall Balls

DROM

Shoulder Mobility

Foam Roller

Skill/Strength:

Overhead Squat with PVC work.

9:00 am

Mike K/Jill 41:39

Shane/John Mc 35:26

10:00 am

Mike/Tracy 32:41

John M/Jim 35:46

11:00 am

Michelle/Al 42:51

Friday February 10, 2012

“Six Shooter”

6 Rounds For Time

6 Overhead Squats 75/45

6 Kettlebell Swings 53/35

6 Push Press 75/45

6 Hand Release Push Ups

6 Abmat Sit Ups

6 Bar Facing Burpees

Warm Up:

1000 m Row

2 Rounds

Broad Jumps

Inch Worms

DROM

Skill/Strength:

Double Unders 3 Rounds 2 min work/30 sec rest

5:30 am

Tracy 15:47 35#/25

Mike H 11:56 Rx+ 95#/70

Michelle 15:07 Rx

Candice 16:33 PVC-35#/20

Wendy 16:10 20#/20

6:30 am

Rachel 14:26 35#/45

John 12:21 Rx

4:00 pm

Jim 17:23 Rx

Danielle 14:09 15#/28

Mike Mc 9:55 Rx

5:00 pm

Jay 15:45 Rx

Thursday February 9, 2012

Mini Cindy

10 Min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Warm Up:

800 m Run

15 Overhead PVC Squats

10 Wall Balls

DROM

Shoulder Mobility w/ Bands

Skill/Strength:

Air Squat Review

Hand Stand Push Up Progression (A-Frame, Box, Hand Stand Holds)

5:30 am

Michelle 7 rounds +3 (green band)

Dawn  7 rounds (Blue band)

Wendy  6 rounds +22 (jumping)

Jill  7 rounds (blue band)

Candice  7 rounds (jumping)

Vic 12 rounds + 9 Rx

6:30 am

Bill 6 rounds + 5 (jumping)

Rachel 8 rounds + 1 (Blue band)

Shane 7 rounds +23 Rx

7:15 pm

Maria 7 rounds +5 (jumping)

Jim 7 rounds + 7 Rx

Mike Mc 9 rounds + 10 RX+25# Weight Vest

James 6 Rounds

Tuesday February 7, 2012

For Time 21-15-9

Kettlebell Sumo Deadlift High Pull 53/35

Box Jumps 24/20

Kettlebell Swings 53/35

Warm Up:

400 m Run

Overhead Walking Lunges w/ 25/15# Bumper Up/Down Track

15cSlam Balls

10 Burpees

Skill/Strength:

AbMat Sit Up Tabata 8 Rounds of 20 on 10 Rest

5:30 am

Mike H 6:05 Rx+ 70#/30″

Tracy 6:15 25#/20″

Wendy 7:56 20#/14″

Candice 7:36 20#/14″

Dawn 6:48 20#/14″

Vic 7:41 Rx+ 53#/30″

6:30 am

Mike K 8:48 Rx

Shane 7:30 Rx Great first Day…Looking forward to seeing you more

Rachel 6:59 Rx

7:15 pm

Danielle 6:15 35SDHP20Swing/20″

Maria 7:25 20#/16″

Jim 7:20 44#/24″

Mike Mc 6:50 Rx +30″

Chris 8:14 Rx

Mike H Double Under Practice and Muscle Ups (Great Job!)

Monday February 6, 2012

7 Rounds For Time

7 Reps Power Cleans 135#

7 Pull Ups

Warm Up:

500 m Row

Walking Russian Lunges (No Weight) Up and Back

10 Wall Balls

Skill/Strength:

Plank Holds

4 Rounds-45 sec/ 30 sec Rest

5:30 am

Carmenlita 8:51 PVC/Jumping

Candice 7:44 15#/Kip Jumping

Wendy 7:49 15#/Jumping

Jill 7:49 15#/Blue Band

Dawn 7:57 15#/Blue Band

Vic 9:54 Rx

6:30 am

Mike Mc 7:17 Rx

Mike K 9:38 135#/Kip 3 Rounds Jumping 4 rounds

7:15 pm

Maria 8:33 15#/Jumping

Chris 9:30 75#/Strict

Sunday February 5, 2012

“Jackie”

For Time:

1000m Row

50 Thrusters 45#

30 Pull Ups

Warm Up:

400 m Run

12 (per arm) Tire Sledges

12 Ball Slams

12 Push Ups

Overhead Squats w/ 15/10# Bumper

DROM

Skill/Strength:

Pull Up Practice and skill work  (Hanging, Superman’s to Hollow, Pull Bar Down, Push Off at top…)

10:00 am

Doug 11:35 45#/Jumping

Bill 14:54 45#/Jumping

Maria 11:43 PVC/Jumping

11:00 am

Mike 8:33 Rx

Tracy 7:42 PVC/Jumping

12:00

Danielle 8:59 PVC/Jumping

Saturday February 4, 2012

Team Chipper

Teams of 2-2 Rounds

Teams of 3-3 Rounds

36 Overhead Squats 75/45

36 Kettlebell Swings 53/35

36 Push Press 75/45

36 Box Jumps

36 Kettlebell Sumo Deadlift High Pulls 53/35

36 Burpees

Warm Up:

500 m Row

Bear Walks Up Track

Inch Worms Down Track

15 Air Squats

DROM

Skill/Strength:

Wall Ball Tabata

9:00 am

Sammy/Wendy 18:10 (65/25, 35/20 KB, 24″/16″ Box)

Mike H/James 18:44 (75/15, 70/25 KB, 24″/20″ Box)

Dawn/Jim 18:00 (25/65, 20/35 KB, 24″/16″ Box)

Rachel/Chris 19:23 (45/65, 25/44 KB, 24″/24″ Box)

10:00 am

PC/Cara PC/Kara 15:13 (115/45, 70/20KB, 30″/20″box)

John/Tracy 18:25 (65/35, 44/20KB, 24″/20″box)

Vic/Jill 19:13 (75/25, 53/20KB, 24″/20″box)

11:00 am

Michelle/Candice/Danielle (45/35/15, 35/20/20KB, 20″/14″/20″ box)

Eileen S Baseline 5:57

Eileen Minogue Baseline 8:36

Friday February 3, 2012

AMRAP 12 Minutes

10 Front Squats 135/95

10 Wallball Shots

10 Toes 2 Bar

Warm Up:

250 m Row (Fast)

15 Air Squats

15 PVC Overhead Squats

15 Mountain Climbers

15 Push Ups

Skill/Strength:

Spend 10 minutes getting max height box jump

5:30 am

Mike H 5 rounds + Rx

Tracy 5 rounds +26 55#

Wendy 5 rounds + 16 25#

Angie 5 rounds 25#

Vic 4 rounds +7 95#

Candice 6 rounds +21 35#

6:30 am

Bill 4 rounds 65#

Rachel 5 rounds +5 65#

5:00 pm

Jim 4 rounds +6 95#

John 4 rounds +4 Rx

Thursday February 2, 2012

For Time 21-15-9:

Kettlebell Swings 53/35

Pull Ups

Warm Up:

800 m Run

15 Push Ups

15 Jumping Squats

DROM

Skill/Strength:

Bear Complex 3 Rounds

Power Clean, Front Squat, Push Press, Back Squat, Push Press.  7 Reps of these 5 movements equals 1 Round.  Add weight accordingly per round

5:30 am

Mike H 4:58 Rx+ (70#)

Tracy 6:12 #20

Mike K 9:03 44#

Candice 6:28 #15

Angie 6:20 15#

Wendy 6:48 15#

Dawn 6:19 20#

Vic 6:41 Rx

Michelle 6:56 28#

Jill 6:01 15#

John 6:31 Rx

7:15 pm

Maria 5:12 20#

Bill 7:10 35#

Jim 5:55 35#

Tuesday January 31, 2012

3 Rounds For Time:

7 Pull Ups

14 Burpees

21 Power Cleans 95/55

Warm Up:

Row 700 m

10 Push Ups

10 Air Squats

Track Length Bear Walks

DROM

Skill/Strength:

Hollow Rocks 4 Rounds 30 on 30 rest

Double Under Practice 3 min

5:30 am

Mike H 7:08 Rx

Tracy 9:27 35#

Wendy 11:47 25#

Sarah 12:24 15#

Dawn 9:19 25#

Angie 12:50 15#

6:30 am

Bill 17:02 65#

Rachel 11:04 Rx

7:15 pm

Jim 12:41 Rx

Maria 10:00 15#

Mike Mc 7:23 Rx

Vic 9:04 Rx

Chris 11:39 65#

Candice 9:21 35#

Kevin 11:31 45#

Monday January 30, 2012

5 Rounds For TIme:

7 Deadlifts 185/135

14 Box Jumps 24/20

Warm Up:

Russian Lunges 1 way track

Broad Jumps Back down track

15 PVC Good Mornings

DROM

Skill/Strength:

Overhead Squats

5-5-5

5:30 am

Mike H 4:50 Rx

Mike K 7:32 Rx

Wendy 7:10 55#

Jill 7:50 55# 20″

Carm 35#

Angie 8:10 35#

Dawn 5:51 55#

6:30 am

Rachel 7:01 95# 24″

7:15 pm

Bill 6:40 95# 18″

Doug 7:14 115# 20″

Candice 7:07 85#

Chris 6:50 95# 24″

Sunday January 29, 2012

“Karen”

150 Wallball Shots for time

Warm Up:

Row 500 m

Track length Broad Jumps

20 Push Ups

20 Air Squats

DROM

Skill/Strength:

Front Squats 5-5-5-5-5 (50%-55%-60%-65%-70%)

Mike 7:03 Rx

Tracy 7:05 10#

Maria (“Annie”) 12:10

Saturday January 28, 2012

For Time, Complete all Movements as a team.  Must do all 50 reps of each movement before advancing.  1 teammate works 1 rests.

“Filthy Fifty”

50 Box Jumps 24/20

50 Jumping Pull Ups

50 Kettlebell Swings 53/35

50 Walking Lunges

50 Knees 2 Elbows

50 Push Press 65/45

50 Supermans

50 Wall Ball Shots

50 Burpees

50 Double Unders

Warm Up:

400 m Run

20 PVC Overhead Squats

20 Push Ups

20 Sit Ups

DROM

Skill/Strength:

WOD Walkthrough

9:00 am

Mike & Wendy 19:02

10:00 am

Dawn & Jim 16:55

Kristi & Michelle 16:48

Chris & Brittany 21:54

11:00 am

James & Candice 21:18

Rachel & John 16:07

11:00 BaseLine

Jill 8:04

Kevin 6:38

Maria 6:24

Friday January 27, 2012

AMRAP 20 minutes

10 Push Press 75/45

10 Kettlebell Swings 53/35

10 Box Jumps 24/20

Warm Up:

500 m Row

15 Abmat Sit Ups

Inch Worms Track Length

DROM

Skill/Strength:

Wall balls 30 sec on 30 sec rest x 4 rounds

5:30 am Great Job everyone, Mike thanks for breaking in the joint!

Mike K 7 rounds+23 Rx

Wendy 12 rounds+19(15#,15#)

Angie 7 Rounds +3 (15#,8#)

Sarah 10+3 (15#,5#)

Candice 10 Rounds+15 (25#,20#)

6:30 am

Mike Mc 11 Rounds +4 Rx

4:00 pm

Bill 6 Rounds + 10 (65#, 35#)

5:00 pm

Chris-Nice to meet you. Baseline 6:35

6:00 pm

Jim 8 Rounds +16 (75#,44#)

Maria 10 Rounds + 3 (15#,15#)

John 11 Rounds Rx

Thursday January 26 2012

7 Rounds For Time

7 Thrusters 95/65

7 Hand Releases Push Ups

Warm Up:

500 m Row

15 Jumping Squats

DROM

Foam Roller

Skill/Strength:

Back Squat 3-3-3-3-3

5:30 am

Doug 6:51 45#

Mike K 9:56 Rx

Wendy 8:08 35#

Candice 9:06 35#

Sarah 8:16 25#

Dawn 8:32 35#

Angie 9:59 35#–15#

6:30

Rachel 9:40 55#

John 7:41 Rx

7:15 pm

Maria 9:36 25#

Mike Mc 6:24 Rx

Tuesday January 24, 2012

21-15-9

Burpees

Toes 2 Bars

Deadlifts 185/135

Warm Up:

400 m Run

High Step track length up and back

Butt Kicks Up and Back

Grapevine Up and back

Skill/Strength:

Med Ball Cleans

Tabata Air Squat

5:30 am

Angie 16:18 53# Knees 2 Chest

Wendy 12:02 83# Knees 2 Chest

Sarah 17:18 83# Knees 2 Chest

Dawn 10:59 63# Knees 2 Chest

6:30 am

Rachel 83# Toes 2 Bar

John 12:36 Rx

7:15 pm

Reese 8 :35 PVC Knees 2 Chest

Maria 16:28 83# Knees 2 Chest

Bill 16:41 175# Jumping Pull Ups

Jim 16:24 Rx

Mike 7:51 Rx

Candice 11:49 83# Knees 2 Chest

Monday January 23, 2012

12 min AMRAP

12 Kettlebell Swings

12 Box Jumps

Warm Up:

500 m Row

Russian Lunges

10 Push Ups

DROM

Foam Roller

Skill/Strength:

Flutter Kicks 4 Rounds 30 sec on 15 Rest

5:30 am

Dawn 10 rounds + 8 (20#)

Wendy 8 Rounds + 11 (20#)

6:30 am

Rachel 9 Rounds + 4 (25#)

John 8 Rounds +20 (53#)

7:15 pm

Candice 8 Rounds + 6 (20#)

Jim 7 + 12 (35#)

Melinda 7 Rounds (5#)

Michelle 7 Rounds + 6 (32#)

Sunday January 22, 2012

“ANNIE”

50-40-30-20-10

Double Unders

Sit Ups

Warm Up:

Row 500 m

20 Push Ups

30 PVC Overhead Squats

Skill/Strength:

BEAR Complex

3 Rounds adding weight per round

Power Clean, Front Squat, Push Press, Back Squat, Push Press 7 Reps.

10:00 am

Candice 16:36 Single Unders

Bill CrossFit Total 90/185/275=550  Great Job today, Bill

11:00 am

Theresa 10:01 Single Unders

Noon

James 13:09 Single Unders

Maria 12:49 Single Unders

Saturday January 21, 2012

For Time Teams of 2:

60 Box Jumps 24/20 inch

90 Pull Ups

120 Kettlebell Sumo Deadlift High Pulls 53/35

Warm Up:

Russian Lunges w/ Bumper 30 ft

Overhead Squat w/ Bumper

Inch Worms Track Length

DROM

Foam Roller Sequence

Skill/Strength:

Sumo Deadlift High Pull Barbell and Kettlebell

9:00am

Rachel/Jim 11:04

Dawn/Jay 9:25

10:00am

Michelle/John 10:12

Kristi/Mike 10:23

11:00am

Tracy/Mike 9:39

Maria/PJ 10:36

Noon Baseline

Aileen 7:34

Molly 7:00

Erin 8:10

Nora 8:05

Lori 8:03

Sonia 8:17

Sunday January 15, 2012

Fran

For Time

21-15-9

Thrusters 95#

Pull-Ups

Warm Up:

Run 400 m

Overhead Walking Lunges 25/10# (Track Length)

DROM

Foam Roller

Skill/Strength:

3-3-3-3-3 Push Press

Saturday January 14, 2012

For Time:

50 Kettlebell Swings 53/35lbs

60 Knees 2 Elbows

70 Deadlifts 135/95

2 Person Teams.  1 teammate works taking turns to complete each movement.  You can not move on to the next movement until all reps have been completed.  If male/female team we will stage 2 bars and 2 kettle bells.

Warm Up:

500 m Row

30 Abmat Sit Ups

20 Jumping Squats

DROM

Mobility with foam rollers

Skill/Strength:

Flutter Kick 30 sec on 15 sec rest

Double Under practice.  3 rounds 1 min, 2 min, 3 min

Saturday December 31, 2011

For Time:

20 Wall Balls

11 Push Ups

20 Double Unders

11 Ground 2 Overhead 95/65

20 Kettlebell Swings 53/32

12 Box Jumps

20 Deadlifts 95/65

12 Pull Ups

Warm Up:

2 Rounds Full Gasser in Parking Lot and 20 AbMat Sit Ups 12 Air Squats.

DROM-Mobility

Skill/Strength:

Go over WOD and strategy for completion.

Friday December 30, 2011

21-15-9

Deadlifts 155/100

Pull-Ups

Warm Up:

3 Rounds

Grapevine Track Length, Kettlebell Swings, 10 Burpees.

Skill/Strength:

Med Ball Clean Skill.  (Med Ball Cleans are 1 of the 9 foundational CrossFit movements.  It is important you understand proper form.  This will help with the turn over on the power clean, squat clean, etc.  Spend some time today on this.

Thursday December 29, 2011

CrossFit Total:

5-3-2-1-1 Shoulder Press

5-3-2-1-1 Deadlift

5-3-2-1-1 Back Squat

Log your progress and journal the final successfully lifted weight for each movement.  The sum of the final successful lift of all 3 movements is your CrossFit Total.

If you don’t have a good idea of what you can do for a heavy triple, you don’t need to be doing a CrossFit Total and consider just working on some strength work.   Do a modest round of 5-5-5-5-5 back squats gradually increasing the weight each round.

The whole hour is dedicated to prepping for and completing these 3 movements. Get warm and loose before approaching the bar. Stretch, DROM, and spend some time with bands and mobility.  Use the first sets of 5 and 3 to find a comfortable starter weight to get loose and gauge how you will progress the weight for your 1 rep heavy lift.  There is no time limit between lifts, but take enough time to rest but not too much time to get cold.

Tuesday December 27, 2011

AMRAP in 15 minutes of:

15 Box jumps, 24/20
12 Knees 2 Elbows
9 Pull-ups

Warm Up:

400 m Row then 2 Rounds of

15 Abmat Sit Ups

Inch Worms (Track Length)

Bear Walk (Track Back)

10 Wall Squats

Stretch/Mobility

Skill/Strength:

Plank Holds 40 sec hold 20 sec rest x 4 Rounds

Monday December 26, 2011

Five rounds for time of:

4 Thrusters, 95/65 pounds

8 Hand release Push ups

12 Double Unders*

If you don’t have double unders do 24 singles.

Warm Up:

2 Rounds

Russian Lunges with 15/10 plate (Track Length)

12 Kettlebell swings

8 Box Jumps

DROM, Pass throughs, Spealler, Mobility.

Skill/Strength:

Pull Ups.  Work on Kipping motion on box and figure out good band for starting on future WOD’s involving Pull Ups.

Saturday December 24, 2011

For Time
10x Deadlift (135/90#)**
20x Wall Ball (20/14#)**
10x Hang Power Clean (135/90#)
20x Kettlebell Swings (53/35#)
10x Front Squats (135/90#)
20x Box Jumps (24/20#)
10x Push Press / Jerk (135/90#)
20x Pull Ups
10x Back Squats (135/90#)
20x Burpees
**Ladies: The women’s load is scaled to 65#. Choose your load (sticking with 65# or 90# unless both are too heavy) based on what you can use for all of the lift.
All movements must be completed in order before going to next movement.  We will begin at a different station to spread out athletes.
We will start in heats throughout the 3 hours of gym time today.
Warm Up:
Row 400 m
15 Jumping Squats
20 Tire Sledges (10 per side)
10 Broad Jumps
10 Slam Balls
Spend extra time today stretching.  Use bands to open up shoulders and hips.  Go through your DROM, Pass throughs and full range of Spealler Warm Up.
Skill:
Go over the movements you need help with. Find your appropriate load.  It is your responsibility to get the bar on your shoulders for all squats and presses.  Consider that when setting load.  For pull ups find a suitable band or grab a box for jumping Pull Ups.

Friday December 23, 2011

5 Rounds for Time:

7 Ring Rows

7 Hand Release Push Ups

7 Wall Balls 20/16

Warm Up:

2 Rounds

15/10 lb Overhead Lunges (Track Length)

Inch Worms (Return Track Length)

20 Mountain Climbers

Skill:

Pull Up Progression. Starting with the ring Row

Thursday December 22, 2011

For Time 15-12-9:

Overhead Squats 65/45

Knees 2 Elbows

Warm Up:

200 m Run

20 AbMat Sit Ups

10 Wall Facing Squats

DROM/Mobility

Skill/Strength:

Flutter Kicks 30 sec on 30 sec rest.  6 Rounds

Tuesday December 20, 2011

“Grace”

30 Clean & Jerks 135/95 lbs

Monday December 19, 2011

AMRAP in 5:00

10 Burpees

10 Goblet Squats 1.5/1 Pood

Sunday December 18, 2011

6 Rounds For Time:

6 Deadlifts 155/95

6 Wall Balls 20/16

6 Pull Ups

6 Tire Sledges

6 Box Jumps 24/20

6 Sit Ups

Saturday December 17, 2011

21-15-9:

Push Press 95/65

Kettlebell Swings 1.5/ .75

Box Jumps 30/24

Friday December 16, 2011

As many rounds as possible in 10:00 of:

8 Russian Kettlebell Swings, 2 pood/1 pood

8 Pull ups

8 Air Squats

Thursday December 15, 2011

As many rounds as possible in 8:00 of:

7 Power Cleans 95/65

7 Burpees

Wednesday December 14, 2011

Rest

Tuesday December 13, 2011

Four rounds for time of:

30 Double Unders

15 Wall Ball Shots, 20 pounds

10 Ring Push Ups

Monday December 12, 2011

Strength:

Deadlift 5-5-5-5-5-5-5

Sunday December 11, 2011

Jackie

1 Round As Fast As Possible

1000 meter Row

50 Thrusters 45/30

30 Pull-Ups

Saturday December 10, 2011

CrossFit Baseline

For Time

500 m Row

40 Body Weight Squats

30 Abmat Butterfly Sit-Ups

20 Push-Ups

10 Pull-Ups

Don’t be intimidated.  We will assess and scale your ability.  But just for sport, here are some goals.

Chart
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner

Friday December 9, 2011

Rest

Thursday December 8, 2011

Squat Snatch

5-5-5-5-5

This is about skill today, not so much about heavy.  We want you to really focus on good and proper technique.  Even if you don’t load the bar or just work with PVC.  The weight will come.  Give yourself about 2 min between lifts.

Lets spend some time with bands doing some shoulder and hip mobility after our warm up.

Warm UP:

DROM

Burgener Warm Up

Wednesday December 7, 2011

5 Rounds For Time:

400 m Run

10 165/115 Lb Deadlift

7 Ring Dips

Warm Up x 3:

Grape Vine 50 Ft

10 Push Ups

10 Jumping Squats

Strength:

Find 1 RM Push Press

Tuesday December 6, 2011

For Time 21-15-9

Kettlebell Sumo Deadlift High-Pull 54/36

Knees 2 Elbows

Skill:

3 min, 2 min, 1 min working on Double Unders

Warm Up x 3:

30 ft broad Jumps

20 Sit-Ups

10 Air Squats

Monday December 5, 2011

Rest

Sunday December 4, 2011

“Cindy”

AMRAP 20 Minutes

5 Pull-Ups

10 Push-Ups

15 Air Squats

Saturday December 3, 2011

AMRAP 15 Min

20 Walking Lunges

10 Push Ups

15 Kettlebell Swings 36/24

Friday December 2, 2011

Five rounds for time:

7 Front Squats

7 Ring Dips

You should know your Front Squat 1RM and scale accordingly to do today’s WOD.  If not spend some time in skills work to get a feel for a good weight today.

Use a band if you can’t get your shoulders to the top of the ring on the Ring Dips.

Thursday December 1, 2011

Rest

Wednesday November 30, 2011

Push Press

3-3-3-3-3-3-3

As we always state on heavy lifting days, this is a controlled WOD.  We don’t rush this and we not only focus on increasing weight but we work on good and proper technique.

Spend extra time in your warm up working and loosening your shoulder.  DROM, bear walks, dive bombers and A-Frame push ups are good skills to warm up with.

Tuesday November 29, 2011

“Nancy”

5 rounds for time of:

Run 400m

15 Overhead Squats, 95/65 pounds

Monday November 28, 2011

Five rounds for time of:

15 Push Jerks, 95/65 pounds

15 Hand-Release Push Ups

15 Double Unders  If you don’t have Double Unders yet do 30 Singles per round.

Friday November 25, 2011

“Helen”

Three rounds for time of:

Run 400m

21 Kettlebell Swings, 1.5/1 pood

12 Pull Ups

Wednesday November 23, 2011

Rest Day

Tuesday November 22, 2011

Overhead Squats

1-1-1-1-1-1-1

This is a heavy day WOD.  The goal is to find your 1 rep max.  If you haven’t done this yet, start low and add weight as appropriate.  Remember proper technique is so very important in this, and all movements.  Make sure to warm up those shoulders.  Do some rounds of Pass Throughs and some DROM.  Practice and warm up against a wall maintaining that lumbar curve.

Monday November 21, 2011

Three rounds, 15-12-and 9 reps, for time of:

135/95 pound Thrusters

Pull-ups

Sunday November 20, 2011

“Easy Mary”

As many rounds as possible in 20 minutes of:

5 Handstand Push ups

10 Pull ups

20 Air Squats

Saturday November 19, 2011

Rest Day…Enjoy the day off.  Think about some Mobility and Stretching…And I don’t mean stretching pants for Thanksgiving.

Friday November 18, 2011

Four rounds for time of:

15 Power Snatches, 75/55 pounds

15 Pull ups

Run 200m

Thursday November 17, 2011

15 Min AMRAP

6 Deadlifts 185/155

9 Pull-Ups

12 Kettlebell Swings 36/24

Wednesday November 16, 2011

For Time: 21-15-9

Med Ball Clean

Sit-Ups

Hand Release Push-Ups

Tuesday November 15, 2011

Rest Day

Monday November 14, 2011

“Elizabeth”

21-15-9 reps of:

Clean, 135/95 pounds

Ring dips.  You can use a band to assist in your ring dips.

Sunday November 13, 2011

“Diane”

21-15-9 reps for time of:

Deadlifts, 225/155 pounds

Handstand Push-Ups.  Modify Push-Ups to your ability.  A-Frame, kneeling on a box, or full.

Saturday November 12, 2011

Three rounds for time of:
30 Wallball shots, 20 pound ball men/ 16 women (10 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Friday November 11, 2011

Rest Day!  Happy Birthday REESE!!!!!

Thursday November 10, 2011

“Grace”
For time:
135 pound Clean and Jerk, 30 reps

Wednesday November 9, 2011

Front Squats

3-3-3-3-3

You should fail or come close to failure on your 4th set.  Then scale back a bit on 5th set.  Log your results.

Tuesday November 8, 2011

Six Shooter

6 Overhead Squats 95/65

6 Hand Release Push Ups

6 Kettlebell Swings 36/18

6 Push Press 95/65

6 Burpees

6 Sit-Ups

Monday November 7, 2011

Sorry no posts over the weekend.  I traveled to Traverse City, Michigan for my annual racing of the Iceman.  A 30 mile mountain bike Cross Country race.  I was unavailable to post so I hope you were able to find WOD’s to do on your own.  I hope that’s the case because today is a REST DAY.  Enjoy and we will re-post tomorrow.

Friday November 4, 2011

10!

Toes 2 Bar

Wall ball Burpee 20lb/16lb

Perform 10 Toes 2 Bars then do 1 Burpee Wall ball. 9 Toes 2 Bar/2 Wall ball Burpee, 8 Toes 2 Bars/3 Wall Ball Burpee, etc.

Thursday November 3, 2011

Rest Day

Work on mobility and flexibility

Wednesday November 2, 2011

For Time 21-15-9:

Double Kettlebell Thruster 36lbs/18lbs (A kettlebell in both hands)

Burpees

Sit-Ups

Tuesday November 1, 2011

3 rounds for time of:

Row 500m
21 Hang Power Snatch, 75/45 pounds

Monday October 31, 2011

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Sunday October 30, 2011

Get some well deserved rest and enjoy your Sunday.

Saturday October 29, 2011

Deadlift  3-3-3-3-3-3-3

This is a controlled strength movement, not about speed.  Rest 2 minutes between rounds.  work on comfort in your grip, consider a cross grip for stability.

Friday October 28, 2011

5 rounds for time of:

Run 200 meters
15 Handstand Push ups
15 Pull ups

Thursday October 27, 2011

21-15 and 9 rep rounds of:

Left-arm Kettlebell Thruster, 1.5 pood
Right-arm Kettlebell Thruster, 1.5 pood
Push-ups

Wednesday October 26, 2011

Rest Day

Tuesday October 25, 2011

Front Squat

3-3-3-3-3

This is not speed work, rather control and higher weight.  Take 2 minutes between each squat.  Make sure to spend time prior stretching and loosening up.  Work on opening hip capsules and loosening the scapula stabilizers to assure high elbows in the rack position.

Monday October 24, 2011

For Time

100 Push Ups

200 Sit Ups

300 Air Squats

This WOD doesn’t require you complete 1 movement before moving on to next.  Break it up however you need to complete the whole WOD.

Sunday October 23, 2011

“Jack”

AMRAP 20 Minutes

115# Push Press, 10 Reps

10 Kettle bell swings, 52#

10 Box Jumps 24″ box

For all the new athletes, lets work on proper form and skill and not worry about loading up Rx weight.  Keep the intensity high even if weight and box height is low.

Saturday October 22,2011

Ten rounds, each for time of:

100 meter Sprint
Rest 90 seconds

It’s gonna be a beautiful day.  Let’s get at least one more WOD outside.  This is meant to be hard.  No trotting, no jogging.  This is a sprint with a 90 second break to recover between rounds (plenty of time.)   Enjoy.

Friday October 21, 2011

Rest Day

Thursday October 20, 2011

Three rounds for time of:
135 pound Overhead squat, 10 reps (95/65/45/PVC)
50 Double-unders

Although this is a fast heavy controlled WOD I want you to use this as an opportunity to work on your skills of these movements.  Work hard but make sure the movements are true.

Wednesday October 19,2011

Hang Power Clean

3-2-2-2-1-1-1-1-1 for max  load

Tuesday October 18, 2011

For Time

Row 1000m

9 Back Squats, 155/105 pounds

Row 750m

15 Back Squats, 115/75 pounds

Row 500m

21 Back Squats, 95/65 pounds

Monday October 17,2011

Rest Day

Sunday October 16, 2011

10K Run

Saturday October 15, 2011

15 min AMRAP (As Many Rounds As Possible)

10 Wall Balls 20# men/16# women

10 Push Ups

10 Ring Rows

Friday October 14, 2011

3 Rounds For Time

100 m Run

50 Push Ups

100 m Run

50 Sit Ups

100 m Run

50 Squats

100 m Run

50 Back Extensions  (If no GHD or back extension machine, sub with Superman’s)

This is a longer then normal workout.  Pace yourself.

Thursday October 13, 2011

Rest Day

Work on mobility and stretching.  A week of upper body work requires range of motion in shoulder region.

Wednesday October 12, 2011

“Chipper”

3 Rounds For Time

50 Air Squats

40 Sit-ups

30 Double Unders  (If you don’t have Double Unders do 60 singles)

20 Box Jumps

10 Push Ups

Tuesday October 11, 2011

Push Press

3-3-3-3-3-3-3

Monday October 10, 2011

3 Rounds For Time

200 m Row (If no rower, sub Sumo  Deadlift High Pull with Kettle bell or barbell.  1 pull per 10 meters) 10 Thrusters 15 lb kettle bell

Sunday October 9, 2011

200 m run,

21-15-9, Air Squats, Push Ups, Body Rows

200 m run

Saturday October 8, 2011

Tabata Double-under

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Here’s an opportunity to practice your double unders…Enjoy

Friday October 7, 2011

Rest Day.  Work on mobility and spend time stretching.

Thursday October 6, 2011

Beautiful weather calls for a 5K run.  Go as fast as you can.

Wednesday October 5, 2011

21-15-9 For Time

Burpees

Toes2Bars

220# Deadlift

Tuesday October 4, 2011

Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells
Do the best you can with this, We are going to start posting and progressing to more difficult movements.  We will also post how to scale the WOD

Handstand Push-ups,   Scale to an A-frame push-ups, or knees on an ottoman, sofa or bed.  If not ready for that regular push ups.

Chest-to-bar Pull-Ups, use a band but make sure to get your chest up to the bar.

Scale the weight on the walking lunges but make sure it’s not too easy a weight.  Remember this is all about pushing through our limitations.

Monday October 3 2011

Rest Day

Work on Flexibility and mobility

Sunday October 2, 2011

21-15-9

Med Ball Clean and Press (Use Basketballif no Med ball) Get used to the movement

Box Jumps

Body Rows

Saturday October 1, 2011

Six Rounds For Time

6 Overhead Squats w/ weighted PVC

6 KB Swings

6 KB Push Press

6 PushUps

6 Burpees

6 Sit Up

Friday September 30, 2011

Tabata Something…Today Overhead Squats with broom handle, a piece of conduit, or any rigid bar.

Tabata= 8 rounds 20 sec moving, 10 sec rest.

Overhead squat as fast as you can for 20 seconds.  Rest 10 seconds,  Do 7 more rounds.  Your score is the total of your lowest rep round.

Thursday September 29, 2011

Rest Day

Spend some time stretching or doing mobility work.

Wednesday September 28,2011

10!  (10-9-8-7-6-5-4-3-2-1)

Med Ball Cleans    Click on link “CrossFit Workouts” at Home page and watch video on Med ball cleans.  Use a basketball if no Med Ball.

Push Ups

Tuesday September 27, 2011

5 Rounds for time

5 Burpees

10 Air Squats

15 Butterfly Sit Ups

Monday September 26, 2011

As many rounds as possible in 7:00 of:

3 Overhead Squats, 95/65 pounds

6 Push ups

9 Air Squats

If you don’t have the capacity to put this weight over your head, practice the movement of the overhead squat with a broom or mop handle.  It’s about the movement.  The weight will come.

Sunday September 25, 2011

Rest Day

Do Mobility work (see video) or work on a skill that is difficult i.e, Wall Walks, Overhead squats, ring dips.

.

Saturday September 24, 2011

WOD in the Park

Warm Up

2 Rounds

1 lap around field

10 Over head Squats

10 A Frame Push Ups

WOD

Our park version of FGB

Every Minute on the Minute. AMRAP 3 Rounds, Rotate at the end of the minute with a 1 minute rest after all 5 stations.

Goblet Squats 16kg/12kg

Burpees

KB Swings (American) 16 kg/12kg

Tire Jumps

Wall Walks

Friday September 23, 2011

Happy Birthday Gramma!!!

Warm Up

200 m run

10 Air Squats

10 Push Ups

10 Sit Ups

200 m run

WOD

For Time

21-15-9

SDHP 24/16 kg

Overhead Squats 75/45

Ring Rows Plank Position, toes equal to bottom of rings

Don’t forget workout in the park tomorrow Saturday Sept 24 9 a.m Beverly Park

Thursday September 22, 2011

Skill/Strength

Ring Dips  (5 rounds of 6. Use bands as needed.  Focus on Armpit getting to top of bar)

WOD

21-15-9

KB Swings (American)

Toes 2 Bars

Push Ups

Tuesday September 20 2011

5 K run

Monday September 19, 2011

For Time (Post time in Comments)

10 Rounds

10 Push Ups

15 Air Squats

20 Sit ups

Sunday September 18 2011

Rest Day

Work on a skill that is difficult i.e, Pistols, double unders, ring dips

or Mobility work.  Here’s a good one after all the double unders yesterday.

Saturday September 17 2011

WOD in the Park

Warm Up:  Broad Jump Burpees/ Tire Box Jumps

Skill: Double Unders  1 min working on getting double unders 1 min off, 2 min work 1 min off 3 min work 1 min of

“Annie”

For Time:

50-40-30-20-10 Double Unders and Sit Ups

If you don’t have a double under then you will do double the amount of single jumps.

100/50-80/40-60/30-40/20-20/10 Single Jumps/ Sit Ups.

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