Thursday

Happy Belated Birthday Mike!!


WOD
Mike for your birthday we are NOT doing 58 burpees.
For time Complete the following:
row 580m
8 Power cleans 135/95lb
26 wall balls 20/16lb
19 pull ups
53 weighted walking lunges 55/35lb

Post thoughts, times a belated birthday wishes to comments....
.........

Wednesday

Aaron lands a record 51.25" box jump!!

Skill development
Fixing the overhead squat....


WOD
"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Tuesday

MAX EFFORT
Row 500m for time




WOD
Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

Monday

Todays WOD compliments of CrossFit HQ

MAX EFFORT
Max height Box Jump



WOD
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

SATURDAY

TEAM WOD AT 10AM

TEAM WOD AT 10AM


TEAM WOD AT 10AM

TEAM WOD AT 10AM

Friday

While on vacation Mike W decides to Deadlift the forest.... (not pictured is the grizzly bear running from him in fear of becoming Mike's lunch)

WOD
5 rounds for time:
21 hang power cleans 95/65
21 box jumps
run 400m

IF YOU ARE INTERESTED IN HAVING A TEAM WOD ON SATURDAY PLEASE POST IN COMMENTS...

Post times and thoughts to comments....

Thursday

MAX EFFORT:
Front squat 1 rep max


WOD
Karen
150 wall balls for time


Post loads and times to comments...


.......

Wednesday

YOU are the only limitation YOU have.

MAX EFFORT
Deadlift 1 rep max



WOD
For time:
10,9,8,7,6,5,4,3,2,1 rep rounds of: knees to elbows
1,2,3,4,5,6,7,8,9,10 rep rounds of: burpees

Tuesday

Welcome back Mark!!!

MAX EFFORT
Shoulder press 1 rep max



WOD
AMRAP in 12 minutes of:
4 handstand push ups
8 kettlebell swings 70/55
16 sit ups

Post loads, rounds and fractions of rounds to comments....


.....

Monday

MAX EFFORT
Back Squat 1rep max...



WOD
For time:
run 400m
6 rounds of "cindy"*
run 400m

* 1 round of Cindy:
5 pull ups
10 push ups
15 squats

Saturday

REST...


Rest...

Friday

MAX EFFORT
Any max effort you may have missed this passed week.




WOD

The following exercises
Box jump 24/18
Sit up
Double under

Will be done in 1 minute, 2 minute and 3 minute sets with a 1 minute rest between rounds for 3 rounds. Only one exercise will be done for each set. And you can only do each exercise for a total of 6 minutes.
Example:
1 minute of double unders
2 minutes of sit ups
3 minutes of box jumps
rest 1 minute
1 minute of box jumps
2 minutes of double unders
3 minutes of sit ups
rest....
1 minute of sit ups
2 minutes of box jumps...etc....

You may do any order you like, but you HAVE to have an equal amount of time for each exercise.
This WOD will be scored by TOTAL# of reps done for the 18 minutes of work.

Thursday

MOBILITY

MOBILITY

MOBILITY..... Get the hint...

then,

WOD
100 burpees for time......But:

Every minute on the minute you will add a burpee(s) on to your total for that minute. So the 1st minute you will add 1 burpee onto the 100 so you will have to do 101 burpees, if you do not complete the 101 burpees in the first 1 minute and 59 seconds then you will add 2 more burpees onto the total so now you will have to do 103 burpees....etc... But do not worry, those of you that struggle with burpees will have a cutoff at 10 minutes. So the total amount you will have to do will be 155 burpees.

Wednesday

MAX EFFORT
Deadlift 5,3,1+



WOD
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Tuesday

MAX EFFORT***
Shoulder press 5,3,1+

***The max effort is tentative, depending on class size, and would be made up later in the week.***


"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups



Post times and thoughts to comments......




...............

Monday

MAX EFFORT
Back Squat 5,3,1+


WOD
"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Saturday

REST DAY..............




REST DAY.............

Friday

Skill Development:
Work on a skill or 'goat'
AND focus on mobility exercises and foam rolling.


WOD
3 rounds for time of
21 thrusters 75lb
30 double unders





Post loads and times to comments.....

Thursday

Mike and Mike doing the final leg of burpees together. Mike Rohl, and Mike Pajor... if anyone needs a lesson in not giving up, talk to these guys. It was inspiring to see them do the burpees together. Mike P was done and went over and continued to do the burpees with Mike R.
It is difficult for me to put into words how you two made me feel while witnessing this. Thank you for inspiring me. I hope others can learn from this. Never give up.

MAX EFFORT
Deadlift 3,3,3+


WOD
Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts
Go heavy, Go fast!!



Post load and time to comments.

Wednesday

Skill development
Kettlebells...

MAX EFFORT
3 minutes of
Kettlebell clean and jerk
-or-
Kettlebell snatch


WOD
Pick from one of the following choices:
G.I. Jane
100 burpee pull ups

Or
for time
10 rounds of
10 burpees
10 pull ups


Post loads, times, scores to comments....


......

Tuesday

MAX EFFORT
Shoulder press 3,3,3+

WOD
For time:
50 wall balls
50 sit ups
40 wall balls
40 sit ups
30 wall balls
30 sit ups
20 wall balls
20 sit ups
10 wall balls
10 sit ups

Post loads and times to comments.....

Monday

************ATTENTION **********


!!!!!!!!!!!!!!!!!THERE WILL NOT BE A 9AM CLASS TODAY!!!!!!!!!!!!!!!!!!!!






************ATTENTION **********


!!!!!!!!!!!!!!!!!THERE WILL NOT BE A 9AM CLASS TODAY!!!!!!!!!!!!!!!!!!!!
There will be a 10am class and the rest of the day is normal hours.

MAX EFFORT
Back Squat 3,3,3+


WOD
For time complete the following:
Back Squat 30reps of your body-weight, then
1 mile run


Post loads and times to comments...........



..................

Saturday

REST DAY

REST DAY

REST DAY

REST DAY

REST DAY

REST DAY

Friday

Rich Froning CrossFit games winner 2011. Notice the tattoo on his side: "Galatians 6:14"
Galatians 6:14 (NIV) May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world.

MAX EFFORT
Push ups... as many as possible with out your knees touching the ground or your hands breaking contact with the floor. Chest must touch the ground for every rep, and arms must lock out at the top of every rep.


WOD
For time of:
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

Post to comments.....


...........

Thursday

WOD
For time:
Row for calories 20
30 double unders
20 box jumps 24/18
30 wall balls 20/16
20 kettlebell swings 55/35
30 Sumo deadlift high pulls 75/50
20 thrusters 35/20lb
400m weighted run 45/30lb*

* you may bring a back pack, weighted vest, or bag (sandbag) to carry your weight. But none are required.

Wednesday

Perform the following tests:

L-sit for time.
Handstand walk for distance, handstand push ups, handstand hold. (one of the 3)
weighted pull-up for load*
Snatch 1 rep for load.

*If you cannot do a (weighted) pull up, you will do a 1 arm hang for time.

Post thoughts and loads to comments....

Tuesday

WOD
3 Rounds for time of:
15 Kettlebell swings 70/55lb
15 deadlifts 225/155lb
30 sit ups
run 200 the first round, 400 the second round, and of course... 800 the third and final round.


Post times to comments, thoughts, and quotes to comments....


.........