Workout of the Day

February
29
2012

WOD 3/1/12

Posted by Shane, 8:53 pm


CrossFit open Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

If your not competing in games do following:
55/35 pound snatch, 30 reps
75/45 pound snatch, 30 reps
95/55 pound snatch, 30 reps
115/75 pound snatch, 30 reps

Rest 5 minutes then run 800m for time:

2 heats, one as counter, other as competitor

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February
28
2012

WOD 2/29/12

Posted by Shane, 6:55 pm


Max L hold sit

Teams of 2:

For time:
50 toes to bars
100 kb swings #53/35
100 plank ups
300 sit ups
300 double unders (1000 single)

Team can start wherever they want but must finish total reps of station before moving to next station. Can go in any order. Only one team member can perform while other rest.

Divide in half if you don’t have partner

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February
27
2012

WOD 2/28/12

Posted by Shane, 7:28 pm


Front squat 8-5-5-3-3 (record highest 3 reps)

then
AMRAP in 15 min:
10 front squats #135/95
15 chest to bar pull ups
20 gs push ups

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February
26
2012

WOD 2/27/12

Posted by Shane, 2:45 pm


“Fight Gone Bad”
3 rounds:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. You can start at any station but must stay in order, for 2nd and 3rd round start at same station you started at first round. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)#14 girls
Sumo deadlift high-pull: 75 pounds (Reps)#55 girls
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)#55 girls
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
We will perform in 2 heats, 1 as counter and one as competitor

*Compare scores to 7/14/11

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February
23
2012

WOD 2/24/12

Posted by Shane, 7:32 pm


Today is end of Paleo contest! Try to get to class 10 minutes early for weigh in. Congrats to all that participated! Winners will be announced next week.

AMRAP in 20 min:
5 push press #135/85
10 k2e
25 squats

Open gym from 9 – 11am Saturday but no Yoga.

If you can try to come cheer a few of us on at the Garage Games in Tuscaloosa.
For details go to www.thegaragegames.com then click on March of Dimes throwdown.

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February
22
2012

WOD 2/23/12

Posted by Shane, 8:23 pm

CrossFit Open WOD #1

Complete as many reps as possible in 7 minutes of:
Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards

Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

*2 heats, one performs the other counts

After WOD if you want to get an extra workout do:

Bench press
5x5x5

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February
21
2012

WOD 2/22/12

Posted by Shane, 7:01 pm


4 RFT:
3 wall climbs
15 snatches #75/55
400m run

Yoga tomorrow at 10:30am. No Yoga Saturday due to Garage Games in Tuscaloosa.

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February
20
2012

WOD 2/21/12

Posted by Shane, 7:00 pm


7 RFT:
9 over the box jumps #24 (women can jump onto box first)
12 ring push ups (chest touch ab mat) guys feet on #45 plate
15 sit ups
150m run

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February
19
2012

WOD 2/20/12

Posted by Shane, 6:01 pm


Paleo contest ends this Friday the 24th. Please arrive early for class to weigh in.

Only 2 days left to sign up for Reebok CrossFit Open.

Deadlift
3-3-3-3-3
then
AMRAP in 15 min:
6 deadlifts #225/155
9 burpees on to plate
12 pull ups

Garage Games in Tuscaloosa this Saturday at 9am. Come watch or compete in scaled, masters or rx divisions.

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February
17
2012

WOD 2/18/12

Posted by Shane, 5:50 pm

Open gym 8:30am – 10:30am
Yoga 10:30am – 11:30am

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