Workout of the Day

December
30
2013

WOD 12/31/13

Posted by Shane, 7:30 pm

123113
AMRAP in 8 min:

8 box jumps #24/20
6 gs push ups
4 c2b pull ups or 8 pull ups

rest 2 min, then:

AMRAP in 8 min:

8 squat jumps
6 ghd sit ups or 12 sit ups
4 kb swings #70/53 or 8 #53/35

either one you pick will be rx

0 comments
comment +
December
29
2013

WOD 12/30/13

Posted by Shane, 6:05 pm

IMG_3017
Normal schedule Monday
9:30am class only on Tuesday
Closed Wednesday (Happy New Year’s!)
Normal class schedule rest of the week

For Time:

500m row buy in:

then,

3 rounds:

bear complex (you pick weight and reps) once you pick weight you have to keep it the whole series
10 reps #135/95 or 13 reps #115/75 or 15 reps #95/65
400m run

1 rep bear complex = clean, front squat, push press, back squat, push press

We need to finalize and sign up for affiliate league this week.

0 comments
comment +
December
27
2013

WOD 12/28/13

Posted by Shane, 7:19 pm

Open gym 9 – 11am. WOD at 9:30am.
Yoga Sunday at 3pm.

“Linda”

For Time:

10-9-8-7-6-5-4-3-2-1 reps of:

deadlifts @ 1.5/1.25 bodyweight
bench press @ bodyweight/.75
cleans @ .75/.50 bodyweight

scale as needed

0 comments
comment +
December
26
2013

WOD 12/27/13

Posted by Shane, 6:42 pm

IMG_3315
For Time:

21-15-9 reps of:

push press #95/65
box jumps #24/20
toes to bar

12 min time limit

rest 5 min, then:

AMRAP in 12 min:

8 box step ups #20″ w/#25/15 plate
10 front squats #95/65
12 sit ups

0 comments
comment +
December
25
2013

WOD 12/26/13

Posted by Shane, 5:19 pm

IMG_6526
I hope everyone had a great Christmas!!!

AMRAP in 20 min:

5 burpees
7 pull ups
9 kb swings #53/35

0 comments
comment +
December
23
2013

WOD 12/24/13

Posted by Shane, 8:36 pm

122413
I hope everyone has a “Merry Christmas” tomorrow! Enjoy some time of with your friends and family!

For Time: 25 min time cap

800m run buy in:

then,

5 wall climbs
10 tgu #53/35
15 clean & jerk #155/105 masters #115/75
20 ring dips
25 ghd sit ups
30 gs push ups
35 mb slams #20/14
40 walking lunges
45 russian twist #45/25
50 squats

if you finish this under 25 min with remaining time do ME double unders

each double under you do subtract 1 sec from time you finish in

0 comments
comment +
December
22
2013

WOD12/23/13

Posted by Shane, 6:21 pm

122313
Holiday Hours:

Monday – normal schedule
Tue – 5:30am, 9:30am, 12:15pm
Wed – Closed (Merry Christmas)
Thur – 12:15pm, 4:30pm – 6:30pm
Fri – normal schedule
Sat – Open gym 9 – 11am

“Karena”: 5:00 min time cap

Complete 60 situps as a “buy in” then wallballs till the clock runs out
Competitor chooses ball weight.
Throw to the normal marks (boys 10feet / girls 9feet)
There is no difference between RX, Scaled, and Beginner.
SCORE = wallball reps x ball weight

If competitor did not get to wallballs, then the score is ZERO
Any ballweight is allowed, you can not change once you start

Standards:
Sit ups – abmats are fine. elbows touch knees with feet/heels on the ground (don’t lift knees to meet elbows, its a situp) to shoulders and hands touching floor/abmat. basically do a sit up. Up and down full ROM. No anchor or pinning of the feet. No grabbing your thigh.
Wall Ball – crease of hips below knees to ball at touches at or above the target height
(record time)

Rest 5 min, then:

For Time:

30 sdhp #95/65
30 barbell row #95/65
30 wall ball #20/14 10’9′
30 bar facing burpees
30 toes to bar
30 hang cleans #95/65
30 push press #95/65

20 min time cap

0 comments
comment +
December
20
2013

WOD 12/21/13

Posted by Shane, 7:39 pm

Open gym 9 – 11am. Team wod 10am. Yoga at 11am!

2 person team wod:

5 RFT:

400m run
2 rope climbs
10 pistols
15 tire flips
20 ghd sit ups
25 wall ball #20/14

1 person works at a time but both run 400m, can partition anyway

0 comments
comment +
December
19
2013

WOD 12/20/13

Posted by Shane, 8:25 pm

122013
Bench Press (take 20 min)
8-8-5-5-3 (75%,80%,85% of 1RM)
after each set to max k2e w/mb #10/5

then,

AMRAP in 10 min:

4 deadlifts #225/155 masters #185/105
8 barbell push ups
10 sit ups

0 comments
comment +
December
18
2013

WOD 12/19/13

Posted by Shane, 5:59 pm

121913
Take 15-20 min to establish 1RM back squat
*compare to 10/11/13

then,

AMRAP in 8 min:

4 thrusters #115/75
5 push press #115/75
6 over the box jumps #24/20

0 comments
comment +

What is Crossfit?

Workout of the Day

Photos