CrossFit

Friday the 3rd of September, 2010

Free Friend Friday!
Bring a friend to class for free today.
Any class, all day!
 
Tabata!
Games Standards Push Ups
Squat to Ball
Chest to Thigh Sit Ups, no anchor
Box Jumps 24/20

 

 

Bonus round:
Tabata Row

CrossFit

Thursday the 2nd of September

Chalk is for the hands, not the bar!

“Sexy MetCon”
100 double unders
90 squats
80 push press 45#
70 walking lunges
60 sit ups
50 push ups
40 pull ups
30 wall ball shots 20#
20 kettlebell swings, 2 pood
10 burpees

CrossFit

Wednesday the 1st of September, 2010


 
 
 
 
 
 
 
 
 
 
 
Press 5-5-5 (40-50-60%) 
 
 “Running Annie”
500 meter run
50 double unders
50 sit ups
400 meter run
40 double unders
40 sit ups
300 meter run
30 double unders
30 sit ups
200 meter run
20 double unders
20 sit ups
100 meter run
10 double unders
10 sit ups

 Sit Ups are anchored chest to thigh.
Scale double under numbers according to ability.

305 Workout

Push-ups
10-15-20-25

Rest then Running Angie

Of interest:
Our next Leanout Challenge, The No Booze Challenge, starts Monday.
Enjoy your holiday and then come back ready to lean it out.

CrossFit

Tuesday the 31st of August, 2010

“OMFG!”

Ten minutes AMRAP
7 power snatch 95/65
7 sumo deadlift high pull 95/65
7 hang power clean 95/65

Rest 5 minutes

7 minutes AMRAP
7 burpees
7 box jumps, 24/20
7 walking lunges, per leg

Rest 3 minutes

4 minutes AMRAP
7 thrusters 95/65
7 pull ups

Rest 1 minute

Run 500 meters for time

Score is total reps minus seconds from run.
Run is from door to door, anyway.
Lunge with both legs=1
Scoring Example:
5 rounds on AMRAP 1=105
4 rounds on AMRAP 2=84
3 rounds on AMRAP 3=42
Run seconds=131
Score=100

305 Workout

50 burpees
then 4 rounds of
run 200m
20 push-ups
then 50 burpees

rest 3 minutes

tabata situps
tabata russian twists 20/14


Of interest:

CrossFit

Nutrition Challenge Winners!

CrossFit

Monday the 30th of August, 2010

Deload week!
Front squat
5-5-5 (40-50-60% of 90%)

Power Clean Ladder
155/95

Rest as needed

Run 1 metric mile for time
(3 times around the block, counter clockwise)


305 Workout

Sandbag Squats 60/40
10-15-20

8 rounds for time
10 box jumps
20 air squats
300m
rest 1 minute

OPEN HOUSE THIS FRIDAY ALL DAY LONG – ALL CLASSES WILL BE OPEN IF YOU HAVE A FRIEND WHO WANTS TO TRY IT OUT!

CrossFit

Sunday the 29th of August, 2010

Top 2

Will Durkee 2nd, Sean Walbridge 1st

Thanks to everyone who made it possible.

CrossFit

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 Athletes and judges, please arrive by 8:30am for standards and heat assignments.

WOD 1
25 Lateral jump burpees
Run 500 meters
With the remaining balance of 7 minutes, perform AMRAP:
5 Thrusters
5 Pull Ups

Score is total thrusters & pull ups

Advanced-115/75, chest to bar/chin over bar
Intermediate-95/65, chin over bar
Beginner-65/45, chin over bar, band assist accepted

WOD 2
Advanced
1 rep max ground to overhead, anyhow, in 4 minutes
You will be required to state your opening weight.
Warm up bars will be available.
From the word go, you will have 4 minutes to complete a 1 rep max barbell ground to overhead, anyhow.
The bar must be controlled at the top for a 2 count.
Athlete is allowed as many lifts as needed in 4 minutes.
Weight can be added by athlete at any time.
At 4 minutes, time will be called and any lift in progress will be called a no rep.

Intermediate/Beginner
300 meter sandbag trail run for time

WOD 3
2 minutes, max barrier box jumps
2 minutes, kettlebell snatches
2 minutes, barbell ground to overhead anyhow
2 minutes, american kettlebell swings
2 minutes, barbell overhead squats

Each rep is worth one point.
Wild card: 15′ rope climb may be used at any time for 5 additional points, as many times as you see fit.

Advanced-95/65, 1.5/1 pood
Intermediate-75/65, 1.5/1 pood
Beginner-65/45 pound barbell, 1pood, .5 pood

CrossFit

Friday the 27th of August, 2010

Deadlift 5-3-1+ (75-85-95%)

1k run
“Randy” (75 pound Power snatch, 75 reps for time)
1k Run



305 Workout
KB deadlifts 1.5/1 pood
10-15-20

100 pushups for time
every time you break your sets, run 200m

CrossFit

Thursday the 26th of August, 2010

 

3 the hard way

CrossFit WOD
5 minutes of  Muscle-ups
5 minutes rest
4 minutes of  Anchored or GHD Sit-ups
4 minutes rest
3 minutes of Hanstand push-ups
3 minutes rest
2 Minutes of double-unders
2 minutes rest
1 Minute of KB swings

Score is total reps completed
 

 

305 Workout
5 rounds for time of
Row 500m
Run 500m