Author Archive

September 17 2010

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Donate to Fight Gone Bad Fundraiser for Wounded Warrior Fund.

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3 Rds.

200m Run

11 KBS (24k/16kg)

6 Pull Ups

Rest

Bench Press:

5-3-3-1-1-1

You only have one chance at each lift. You get one ‘Do Over’ for the whole set, and must repeat all of the reps on the set missed. (i.e. If you miss rep 5 in the 5’s and you ...

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September 16 2010

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Donate to Fight Gone Bad Fundraiser for Wounded Warrior Fund.

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Push Jerk 3-2-2-2-1-1-1-1-1 reps  (can also add in Split Jerk  Can use racks if  heavy)

Backward 800m run

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September 15 2010

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Donate to Fight Gone Bad Fundraiser for Wounded Warrior Fund.

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Back Squats 5-3-1+
Wendler Cycle 1, Week 1
5 at 65% 1RM
3 at 75% 1RM
1+ at 85% 1RM
– rest -

For time:
10 Front Squats (155#/105#)
20 Double unders
8 Front Squats
30 Double Unders
6 Front Squats
40 AbMat Situps
4 Front Squats
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September 14 2010

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Weighted Pull Ups 5 – 5 – 5 – 5 – 5

or one level harder ie..

(Weighted, Strict, Chest to bar, Kipping, Band, Jumping, Ring Row)

1000m row

5 Rounds

7 Burpees
7 Ring dips

500m row
3 Rounds

7 Burpees
7 Ring dips

250 m row
1 Rounds

7 Burpees
7 Ring dips

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September 13 2010

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Donate to Fight Gone Bad and help us raise money for the Wounded Warrior Fund.

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“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep

-then-

Deadlift, 1 rep
2 min Pushups
1 min Rest
2 min Situps
1 min rest
2 min Push Press (very light weight)
1 min rest
2 ...

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Labor Day Schedule

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We will only have one 9am class on Labor Day. Enjoy the holiday

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26 August 2010

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Thursday 26 August:
800 M Run, 21 KB Swings (53/35), 75 ft walking lunges (30/24), 21 GHD OR Toes to bar
600 M Run, 15 KB Swings, 50 ft walking lunges, 15 GHD or TTB
400 M Run, 9 KB Swings, 25 ft walking lunges , 9 GHD or TTB

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24 August 2010

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Tuesday 24 August:

Deadlift 1-1-1-1-1 Then, drop 30% from 1RM and “sell out” – max reps w/o dropping bar

12 Min Amrap: 10 SDHP (53# Men 35# Women), 10 Box Jumps, 10 Sit Ups (No Abmats)
Scale step ups for box jumps if necessary

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Monday 23 August

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“Push Up Hell”
For Time: Complete 150 Push Ups with perfect form (Full ROM, shoulders and hips move simultaneously). Rest in plank position only. For every break in form or for any excessive pause, run 100 M (length of rubber mat and back times two),
Scale to 120 or 90

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Wednesday 11 August

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Push Jerks
3-2-1-1-1

Wod

Teams of two must complete, 3-4 rounds each, as quickly as possible:

1 person does one round while other person rests

15 x Thrusters

Run 400 Meters

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10 August 2010

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WOD

Choose one:

Three rounds for time of:

50 Double unders

21 Kettlebell swings (1.5 pood men / 1 pood women)

12 Ring Rows

1000m row or 800 M run

100 abmat sit ups

30 weighted step-ups

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Saturdays workout

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can’t wait to see what today’s workout is! Come on in. It’s gonna be a good one

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Wednesday August 4

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Skill – Squat Cleans 1-1-1-1-1 Reaching for Max Squat Clean

“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips

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2 August 2010

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Satan’s Deck of Cards
Spades – Wall Ball
Diamonds – Jumping Slamball
Clubs – Toes to Bar
Hearts –  GHD Situps

Faces =10
Numbers=Numbers
Aces – team runs 200 meters

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Sat July 24, 2010

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AMPAP 20 min
Seven stations. Teams of seven rotate through each station timed by the med ball toss. Tally total points for each station

Stations
1 rest
2 pullup
3 manmakers 25/15#
4 bag clean box jumps
5 push press 75/55#
6 row (total team cals)
7 200 m med ball toss 20/14#

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