Workout of the Day

February
28
2014

WOD 3/1/14

Posted by Shane, 6:11 pm

Guest Day WOD at 10am!

Open gym 8:30am -10:00am to redo 14.1 or make up a WOD!

Yoga 11:00am – 12:00pm!

For Time:

500m row buy in:

then,

5 rounds:

6 push press #75/45
9 wall ball
12 sit ups

14.1 redo Sunday at 2pm!

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February
27
2014

WOD 2/28/14

Posted by Shane, 8:26 pm

22814
Open WOD 14.1

AMRAP in 10 min:

30 double unders
15 snatches #75/55

2 heats: 1 as judge and 1 as competitor

*compare to a repeat of 3/16/11

Guest day Saturday at 10am. Open gym 9-11am. Yoga at 11am.

Redo of 14.1 at 2pm Sunday!

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February
26
2014

WOD 2/27/14

Posted by Shane, 7:44 pm

22714
Congratulations to all the people who participated in transformation challenge! I will reveal winners next week!

For the next 5 weeks we will be having open gym and redo of Open WOD’s on Saturday, so we will do team WOD’s on Thursday. We are going to kick the 14.1 WOD viewing tomorrow at 7pm for anyone who wants to watch what it is and see the people compete in it!

2 person team WOD:

100 cal row
800m run
300 double unders or 600 singles
300 sit ups

only one person can work at a time but both must run 800m together, can be mixture of guy and girl teams if you want

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February
25
2014

WOD 2/26/14

Posted by Shane, 6:40 pm

22614
Paleo challenge weigh in today! Make sure you arrive 10 min early before class to get your results!

Please register for the CrossFit Open if you haven’t already! Just go to CrossFit.com and then games tab and then register.

Yoga today at 7:00am!

Shoulder press (85% of 1rm) *compare to 1/21/14
3-3-3-3-3 (take 15-20 min)

then,

AMRAP in 10 min:

3 hspu (shoulder press #95/65)
6 toes to bar
9 box jumps #30/24

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February
24
2014

WOD 2/25/14

Posted by Shane, 8:19 pm

22514
Back squat (15-20 min)
5-5-5-5 (80% 1RM)

then,

3 RFT:

400m run
15 ring dips
25 kb swings #53/35

*15 time cap

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February
23
2014

WOD 2/24/14

Posted by Shane, 6:40 pm

22414CrossFit Headquaters will be here for 4:30pm class. We need good turnout for this and if you have Ignite gear please wear.

Paleo challenge ends Tuesday so we will do final weigh in on Wednesday. If you cant do it Wednesday you can do it anytime before then.

CrossFit Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:

100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

We will have 2 heats, one as competitor and one as judge

Rest 5 min after last person finishes, then:

AMRAP in 10 min:

5 pull ups
10 sdhp #100/65
20 squats

*compare to 4/4/13

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February
20
2014

WOD 2/21/14

Posted by Shane, 7:46 pm

22114
Take 15 min to establish 1RM bench press
*comare to 10/13/13

then,

take 50% of 1RM and do max unbroken bench press

then,

AMRAP in 10 min:

6 kb swings #70/53 masters #53/35
6 hang cleans #115/75 masters #95/65
24 double unders or attempts

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February
19
2014

WOD 2/20/14

Posted by Shane, 6:17 pm

22014
“Happy Birthday Coach Janet!”

You have a little over a week to register for the Open so go ahead and get it done. Everyone should do this if your trying to make regionals or you or just starting because it gives you a rating of where you measure of people in the World in your age group. Some of you will be surprised at how well you stack up, especially the 40 and over. Its only $20 and it is for 5 weeks.

Max ghd sit ups in 2 min:

then,

5 RFT:

250m run or 400m row
10 over the box jumps #24/20
15 wall ball #20/14 10′
20 sit ups

35 min time limit

Open gym 8:30 – 11:30am and Yoga on Sunday at 3pm!

Guest day not this Saturday but next at 10am!

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February
18
2014

WOD 2/19/14

Posted by Shane, 8:01 pm

21914
Happy Birthday Coach Sonia!!

AMRAP in 8 min:

5 c2b pull ups
10 gs push ups

rest 2 min, then:

AMRAP in 8 min:

5 turkish get ups #53/35
10 snatch grip deadlifts #155/105

Yoga today at 7am and Sunday at 3pm!

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February
17
2014

WOD 2/18/14

Posted by Shane, 8:04 pm

21814
Happy Birthday Jill Erwin!

Front squat (80% of 1RM) take 15-20 min
3-3-3-3-3 (pause 3 sec pause at bottom)

then,

4 RFT:

15 thrusters #95/65
10 burpees

15 min time limit

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