MAX EFFORT
Back Squat 3, 2, 1,


"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

This is a HERO WOD, they tend to be a little more brutal and demanding. Go hard, because Nate cannot.

Friday

Brent with the big lift of the day, 100lb (right only) in this pic 95lbs.


MAX EFFORT/SKILL DEVELOPMENT
Snatch Balance


WOD

For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

MAX EFFORT

Turkish Get Up
find your max.

WOD

75 Squat Cleans 95/65lb

Wednesday

Jeff enjoying Cancun and cant wait to get back and do some CrossFit.

Skill Development
Gymnastics


WOD

Run 800m
15 shoulder press 95/65lb
run 800m
15 push press 95/65lb
run 800m
15 push jerk 95/65lb

Tuesday

MAX EFFORT
Front Squat 5,3,1,


WOD- Whatever you did yesterday do the other one today: (which pretty much means everyone except Josh is doing WOD B)

WOD A
In 20 minutes do as many rounds as possible of the following
5 deadlifts (bodyweight)
10 box jumps 24/18"
run 200m/row 250m

-OR-

WOD B
5 rounds
10x push ups
15x Pull-ups
20x Double unders

Monday

Skill Development:
Kettlebell
Swing,
Clean & press/jerk
snatch
TGU

WOD/METCON

Pick either Wokrout A, or Workout B.

In 20 minutes do as many rounds as possible of the following
5 deadlifts (bodyweight)
10 box jumps 24/18"
run 200m/row 250m

-OR-

5 rounds
10x push ups
15x Pull-ups
20x Double unders

Good luck!

Friday

Molly finishes a near flawless power snatch.


Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Rest as needed between rounds.


Post reps for both exercises in all rounds.

Thursday

Skill Development: Squat Clean

WOD

"Elizabeth"

21-15-and 9 reps of:
Clean 135 pounds
Ring Dips

Post time to comments

Wednesday

MAX EFFORT/SKILL DEVLOPMENT

Power Snatch 1,1,1
Overhead Squat 1,1,1

METCON

Tabata Row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The score is based on the number of meters completed in the 8 intervals.

Post loads of ME and distance in comments

Tuesday

Pat performing the 2 hands anyhow.

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Monday

Courtesy of CrossFit games 2009 website

ATTENTION THE 6pm CLASS IS CANCELLED FOR MONDAY THE 15th of FEB 2010 The 4, and 5 o'clock classes will resume as normal.

Max Effort/Skill development
Clean,
1,1,1


WOD

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 situps

Saturday

TEAM WOD!

9am Team workouts

10am Team workouts

11am Team Workouts

If you have not figured it out yet the workouts will be team based. This is a great way to introduce CrossFit to those who are leary of it. So please bring a friend or a family member who is curious or on the fence about trying CrossFit.

There will also be a JUS' tasting party at noon immediately following the final CrossFit class.

Friday

This Saturday the 13th Feb 2010 there will be FREE classes 9, 10, and 11am so bring someone that is on the fence about trying CrossFit and lets show them a good time.

Skill Development:
POSE running technique

WOD

3 rounds for time
run 400m
row 500m

Thursday

This Saturday the 13th Feb 2010 there will be FREE classes 9, 10, and 11am so bring someone that is on the fence about trying CrossFit and lets show them a good time.

Max Effort-
2 hands anyhow: put 2 different weights overhead using 2 different methods. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J a Kettlebell add the weights together and that gives you the sum of the lift.


WOD

10,9,8,7,6,5,4,3,2,1

Dumbbell push press 45/25lb
Knees to elbows

Josie in the middle of the thruster during yesterdays WOD.

This Saturday the 13th Feb 2010 there will be FREE classes 9, 10, and 11am so bring someone that is on the fence about trying CrossFit and lets show them a good time.

Skill Development/Max Effort

Double unders,

WOD
For time:
Row 500m
50 deadlifts 135/95
50 double unders
Row 500m

Tuesday

This Saturday the 13th Feb 2010 there will be FREE classes 9, 10, and 11am so bring someone that is on the fence about trying CrossFit and lets show them a good time.

MAX EFFORT/SKILL DEVELOPMENT

Power Clean


WOD

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Monday

If YOU think about quitting in the middle of a WOD, Or you think you are just having a bad day think again. Somewhere someone has it worse and we need to be fortunate for what we do have. Dont quit!

MAX EFFORT
Back Squat 5,5,5,


METCON

5 Rounds for time

10 Kettlebell snatches (5 per arm) 1.5 pood/1 pood
20 Med ball cleans 20/16lb
30 sit ups




Please post in comments below if there is an interest for a Saturday morning
class(s) and what time(s) you would be willing to come

Friday

Please post in comments below if there is an interest for a Saturday morning
class(s) and what time(s) you would be wiling to come

Max Effort- Max height Box Jump.


WOD

5 rounds of:

5 deadlifts 250/155lb.
10 burpees

Have you taken your vitamins today?

Thursday

2 whole eggs
1 cup of dry Quaker Old Fashioned oatmeal
21 grams of vanilla whey protein (Vitamin shop brand)
1/2 cup of Stoneyfield plain organic
whole milk yogurt
tblsp of vegetable oil
cinnamon and a pinch of salt.
I also add a 1/2 cup of frozen blueberries.
Makes four pancakes using a 1/2cup to measure each.


Please post in comments below if there is an interest for a Saturday morning
class(s) and what time(s) you would be willing to come



Today will be a 'Wild Card' day. If you missed a WOD this week or want to work on a skill or practice a lift, then that is what we will do that hour. Majority rules and subject to change upon the hour.

Please post in comments below if there is an interest for a Saturday morning
class(s) and what time(s) you would be willing to come



"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Tuesday

Please post in comments below if there is an interest for a Saturday morning
class(s) and what time(s) you would be wiling to come

Skill Development
Snatch work-
*muscle snatch
*snatch balance
*power snatch
*3 position snatch

The squat snatch (performed in video)is ultimately the one true exercise that demands more of the 10 fundamentals than any other single movement. (in bold are these attributes needed to perform this lift efficiently)
Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

WOD
21-15-9
power snatch 115/85lbs
box jumps 24/18

post time to comments