20100831
Wednesday
She is pregnant during this video!
THERE WILL BE NO CROSSFIT CLASSES THURSDAY THE 2nd OF SEPTEMBER THROUGH MONDAY THE 6th OF SEPTEMBER> Classes will resume normal scheduled hours on Tuesday the 7th of September.
0-10 Warm up, foam roll.
10-20 warm up/Set up WOD
WOD
20-60
Run 400m
then do 2 rounds of:
25 deadlifts 225/185lbs
25 wall balls 20/16
then run 800m
then 2 rounds of
25 reps per arm of Kettlebell snatches 52/35lb
25 Knees to elbows
then run 400m
Post times to comments.....
....
20100830
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihuudti0P0rI5h3MwhMpfojppDleHuYY6qwig2lZWS0_udY4oceSH4TRGLnCmOwMolnlGdE6c9J1AO2ixwz9G2oWFqAX5PjaDXTatxxc6QmY5VbtGxq18e-pF8USnlBtOdjRZqQnSQJw0U/s320/carnage.jpg)
THERE WILL BE NO CROSSFIT CLASSES THURSDAY THE 2nd OF SEPTEMBER THROUGH MONDAY THE 6th OF SEPTEMBER> Classes will resume normal scheduled hours on Tuesday the 7th of September.
0-10 Warm up, foam roll.
10-30
MAX EFFORT
Shoulder press 5, 5, 5,
30-40 Warm up/set up workout
40-60
WOD
Using a 45/25lb Dumbbell do the following exercises. Every time the athlete puts the dumbbells down, he/she must do 10 burpees.
Five rounds for time of:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell front squats
5 Dumbbell push presses
Post loads, times and how many burpees you had to do to comments......
.....
20100829
Monday
These women are amazingly strong and quick. Watch how fast they pull themselves under the weight.
THERE WILL BE NO CROSSFIT CLASSES THURSDAY THE 2nd OF SEPTEMBER THROUGH MONDAY THE 6th OF SEPTEMBER> Classes will resume normal scheduled hours on Tuesday the 7th of September.
0-10 Stretch, Foam roll, warm up.
10-30
Max Effort
Back Squat x5, 5, 5,
30-40 warm up/set up WOD
40-60
WOD for time:
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
post loads and times to comments
20100827
SATURDAY
THERE WILL BE A TEAM WOD AT 9:30AM TODAY
THERE WILL BE A TEAM WOD AT 9:30AM TODAY
THERE WILL BE A TEAM WOD AT 9:30AM TODAY
THERE WILL BE A TEAM WOD AT 9:30AM TODAY
THERE WILL BE A TEAM WOD AT 9:30AM TODAY
THERE WILL BE A TEAM WOD AT 9:30AM TODAY
THERE WILL BE A TEAM WOD AT 9:30AM TODAY
THERE WILL BE A TEAM WOD AT 9:30AM TODAY
THERE WILL BE A TEAM WOD AT 9:30AM TODAY
THERE WILL BE A TEAM WOD AT 9:30AM TODAY
THERE WILL BE A TEAM WOD AT 9:30AM TODAY
20100826
Friday
20100825
Thursday
0-10
Stretch, warm up, Foam roll
10-30
MAX EFFORT
Shoulder Press 5,3,1
30-35 warm up/set up the WOD
35-55
WOD
For time complete the following:
run 800m
15 Shoulder press 95/65lb
run 800m
15 push press 95/65lb
run 800m
15 push jerk 95/65lb
post loads and time to comments.......
...
20100824
Wednesday
20100823
Tuesday
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ1r4v9fDO_UuKa-n04bOhvskk40P6G6hbJ6nG3Y51Q-vKRHs7WRcSnTt7cO1yMMb7TJpWoGpQkAikyl6wwH26EJna-HSBjPSTVz4WIaywHFmt52VetwwzYV_dx3LsYLg-mKQPoxTsfHJI/s320/Frank+TGU+65lb.jpg)
Frank introducing himself to the 'Turkish Get Up'
Mark and Dana successfully opened their box in Thailand click here to check it out!
0-10 Warm up Stretch, foam roll....
10-30
MAX EFFORT/SKILL DEVELOPMENT
Snatch/power snatch 3x3
30-35 Warm up/set up WOD
35-60
WOD
With a 400m run before each round complete the following
21-15-9
power snatches 95/65lb
Knees to elbows
Post loads and times to comments....
.....
20100822
Monday
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgumK7adC_S_YqGHcFbCwMXDpwaYKtXmDCgeab0SD-xGou6Ttn-avzQcfkf9o1WqO0Q4O5njbHSTJdH574BVd1oFKN_2Erty8LJ11rltLqtcWdmRrEkjmCZw-W0-Qz_QIRs_2rjo92gSoZ2/s320/Marilyn+DL+95lbs!.jpg)
Marilyn (age 62 BW:105) completes a 100lb deadlift (pictured is 95lb)
0-10 warm up stretch, foam roll....
10-30
MAX EFFORT
BACK SQUAT 5, 3, 1
30-40 warm up WOD
40-55
WOD
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Post loads and times to comments...
...
20100820
SATURDAY
There will NOT be a team wod today. I am taking the weekend to spend time with my daughter.
WOD-
run..... you pick the distance.... 5k, 10k, 1 mile for time...sprints
post distances and times to comments.
WOD-
run..... you pick the distance.... 5k, 10k, 1 mile for time...sprints
post distances and times to comments.
20100819
Friday
20100818
Thursday
0-10
Stretch foam roll warmup,
10-25
MAX EFFORT
Turkish Get Up....
As in video above, lift anything or anyone overhead and back down again.
25-30
warm up WOD
30-60 WOD
3 round for time:
run 800m
21 dumbbell split clean 40/20lb
21 sit ups
Post times and loads to comments
20100817
Wednesday
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmhsxUDdqj1viKoqpAp9YYYRUmMRtesIzFGdNgANUANk8s0eXpDw6xtKhYVU9NIEwgCU8pCLyCXteKAx3xyncZitHeVULsbpAsJLL3V0uJZMIbxwrEr01EJo1CZ7TizpU1rvy1wzibIQVy/s320/SOC-Nate-Hardy.jpg)
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.
0-10 stretch and foam roll
10-30
MAX EFFORT
Shoulder press 3x3
30-40 warm up WOD
WOD 40-60
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post loads and rounds completed to comments.
20100816
Tuesday
0-10 Stretch, warm up, foam roll
10-30
Max Effort
Back Squats 3x3
30-40 warm up/set up WOD
40-60
WOD
5 rounds for time of
10 Knees to elbows
15 Sumo deadlift high pull (75lb/55lb)
20 double unders
20100815
Monday
20100813
Saturday TEAM WOD
There will be a 9am Saturday 'TEAM WOD'
There will be a 9am Saturday 'TEAM WOD'
There will be a 9am Saturday 'TEAM WOD'
There will be a 9am Saturday 'TEAM WOD'
There will be a 9am Saturday 'TEAM WOD'
There will be a 9am Saturday 'TEAM WOD'
20100812
Friday
20100811
Thursday
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9_pA1lMCWxEPac_E0DO0V4vWfepudSJHdrk34R2SN3DkPNWNdXatWAz7Co_oOD3nlRZXRuddL4vM8Zv4B1CRMgPYURC4C1Sk-qr4IydEhv5KMjgQ6lrnfqpSKI1DST6IUqj_jGOEEZSJR/s320/SQT.jpg)
0-10 warm up, stretch foam roll.
10-40
MAX EFFORT
Deadlift 3x5
40-60
WOD
Tabata Wall ball
rest 1 minute
Tabata Row (scored by calories)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
The WOD will be scored by total number of reps and distance.
Post scores to comments
20100810
Wednesday
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0h4EWID1KCnzhGvq1OBuTOaS2iP061pmWvcuidSs6XS_ucxq457ETbReDTgle-1jHKMJBRvtblEwCHnEbQRun8CwYz0kpjJPN5AGxoHreHEYSaF4nqmEJiX-JjzxORR_nvE8CQSVaOERL/s320/6pm+class+resting.....jpg)
Caption? post in comments.....
0-5 warm up, stretch foam roll.
5-35
Max Effort/Skill Development
Snatch,
Snatch Balance
35-45 Set up/Warm up the WOD-
45-55:
WOD
"SQT"
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
Post loads and times and caption to comments....
20100809
Tuesday
20100808
Monday
20100806
SATURDAY
THERE WILL BE A 9AM TEAM WOD
THERE WILL BE A 9AM TEAM WOD
THERE WILL BE A 9AM TEAM WOD
THERE WILL BE A 9AM TEAM WOD
THERE WILL BE A 9AM TEAM WOD
THERE WILL BE A 9AM TEAM WOD
THERE WILL BE A 9AM TEAM WOD
20100805
Thursday
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr0zkSVoanErUTSDzEbUFE7G8P4ByBcsz6p3uoeMFbSNfHoHZhyXjn0FYVfzLIthUqSGF5ioad1jklm_UnMkwl-TkATqp4iZTywxwfiA_YpBI4yniJF0oscWMknnzbjlkZz-ZmDeBEr1Ol/s320/Kris+1st+2+hand+wght.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6wZCOd-82ou-bG1jxaWn59ypz9t9hBTgvPibJlbSa4QGqkpmSA3mWqSXnL4h7F0j3Jsuru5DIJldqEwyssv4DZTLWPT8kjCkHWwGBKywBYUVxNheWOLTP9giIIv5PvXYUdMErw9bGhZLb/s320/kris+2nd+2hand+wght.jpg)
Kris setting the new high for the 2 hands anyhow last night with a total of 167.5lbs!
(The photo would have been better if I was not bumped by Cassandra.....)
We are going to try a couple of NEW things this week, the first is having a 'schedule' for the hour. The hour will be broken down by the minute.
From top of hour 0-10 Warm up, stretch and foam roll...
10-30
Max Effort
Front Squat 1 rep max
30-40 warm up the WOD
40-60
WOD
AMRAP in 20 minutes of
5 toes 2 bar
10 Overhead squats 75/55lb
15 Butterfly sit ups
Post rounds and loads to comments....
20100804
Thursday
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVSj9uHobT2rY58Ofm-yufgQuEg7Y-SCetyofxnfphPuBwoqjm6gNX9pzXUWB31ETT_Z5pRdOyY2UA_ID4fk1HHoRUkTyI-JlrM8J9o8V8Gx48_F-Mpy666ZEKzUAomxKfckehJLiknt90/s320/leslie+clean+thruster.jpg)
We are going to try a couple of NEW things this week, the first is having a 'schedule' for the hour. The hour will be broken down by the minute.
From top of hour 0-10 Warm up, stretch and foam roll....
10-30
Gymnastics skill development...
30-40 Warmup for the WOD
40-60 WOD
3 rounds for time of
21 Dumbbell push press 45/30
Using same dumbbells Farmers walk
21 Walking lunge using 1 Dumbbell Held at chest height
Post times, thoughts, concerns to comments.
20100803
Wednesday
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8fEibx9uobPQCWd6X1WL6pj7g1g6D6jb_9LCo7u3MIAODjrzL04-NbT3wxbVHEVxw3d1NaSxQFQykrrsQU1tmCxiUvHPnsM4EYWZgsrYRqVoEe1pEeBHKoPbMEVIRvFLyY07SWud481mb/s320/Nick,+squat+clean.jpg)
High Fructose corn syrup is in EVERYTHING and we need to be aware of what it can ultimately lead to.
We are going to try a couple of NEW things this week, the first is having a 'schedule' for the hour. The hour will be broken down by the minute.
From top of hour 0-10 Warm up, stretch and foam roll....
10-40
Max Effort
Deadlift 1 rep max
45-60 (There is a 15 minute time limit for the WOD)
WOD
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball
A "2-fer-1s" is a 'wall ball' immediately followed by a squat to catch the med ball and drop into another squat to throw. So essentially for 2 wall balls you are actually 'squatting' 4 times, twice with the ball and twice without.
Tip: squat fast.
20100802
Tuesday
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi04BhsdJoqU_D9QeAZjVoLYBF6e4qgk5jsvTbp0m8Trt9m-A8lg9zT0s2sMQbOwVg4p2R79YPi1qrxamQ7SjVDoaftYMZF7xHbD4tVwybDSDGOOUbfYdGPcLHx-qTGC2JfxqCjUHkintL1/s320/KB+SNatch+Sprint+WOD.jpg)
We are going to try a couple of NEW things this week, the first is having a 'schedule' for the hour. The hour will be broken down by the minute.
From top of hour 0-10 Warm up, stretch and foam roll....
10-30
MAX EFFORT
Shoulder Press 1 rep max
30-40 Warm up the WOD
40-60 (20 minute time limit on WOD)
WOD
Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups
Post loads and times to comments
20100801
Monday
We are going to try a couple of NEW things this week, the first is having a 'schedule' for the hour. The hour will be broken down by the minute.
From top of hour 0-10 Warm up, stretch and foam roll....
10-35
MAX EFFORT
Back Squat Find your 1 rep max.
35-40 warm up WOD
45-60 WOD
WOD for time
5 rounds of
14 kettlebell snatches 52/35lb
run 50m
15 push ups
run 50m
There is a 15 minute time limit for this WOD.
Post 1rm for Back Squat and time for WOD to comments....
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