Saturday

9AM and 10AM classes Saturday

Team WOD:
5 tons Overhead
Team must move 5 tons (10,000lb) overhead. The first 2.5tons will be done with 'floor to overhead' in 1 movement. The second 2.5 tons will be moved 'floor to overhead' in 2 movements.
There will be one bar per 2 man/woman team. The team may use any combination of lifts but cannot use the SAME lift the entire WOD. While one athlete is performing the lift the other will be engaged in 'active' rest (TBD). This is a timed event and strict form will be enforced. Repetitions will not be counted if bad form continues.


Post weights repetitions and time to comments

SATURDAY SATURDAY SATURDAY

THERE WILL BE A 9AM AND A 10AM CLASS THIS SATURDAY

THERE WILL BE A 9AM AND A 10AM CLASS THIS SATURDAY


THERE WILL BE A 9AM AND A 10AM CLASS THIS SATURDAY

THERE WILL BE A 9AM AND A 10AM CLASS THIS SATURDAY

Friday

MAX EFFORT / SKILL DEVELOPMENT
Your call. Something you lack in, or would like to make up/repeat that you missed before or were not happy with your performance.

For time:

75 jumping pull ups
farmers walk 70/45lb
75 squats
farmers walk 70/45lb
75 sit ups
farmers walk 70/45lb

SATURDAY SATURDAY SATURDAY

THERE WILL BE A 9AM AND A 10AM CLASS THIS SATURDAY

THERE WILL BE A 9AM AND A 10AM CLASS THIS SATURDAY

Thursday

Brent here you go....




MAX EFFORT WOD:

Rest minimum 3 minutes between events. All events are a max effort

1. Thruster 95/65lbs Rules: as many as possible(AMAP) without putting the bar below the rack position

2. push ups as many as possible(AMAP) in a 2 minute period. rules: once you have started the event your hands and feet may not leave the ground in any way to help you with the movement. Also your knees may not touch the ground.

3. Kettlebell snatch (weight 44/26lb) AMAP in 3 minutes.

4. Row 500M as quick as possible.


Results from March 9:

Thrusters(95/65) Push Ups(2 minutes) KB snatch(44/26,3min) ROW500m

Dave.......25rx..........57rx......48rx..... 1:42
Lauren.....18(35)....... 25 ...... 60 ...... 2:10
Megan......10rx..........11rx......30rx......2:02
Jason K ...17rx..........30rx......33(35)....1:55
Pat........21rx......... 64rx......56rx......1:47
Purvi......7(45).........29........62(17)....2:17
Julie......17(45)........20........44rx......2:09
Jeff .......13(65)...... 23...... 42(35)....1:50
Vanessa.....40(25)...... 30........35(17)....2:11
Kyle ...20(1 arm 44lb) ... 47rx .... 36rx(1 arm).....1:54
Jason ....28rx .....59rx ..... 70rx .......1:38
Brent .......14rx .......24rx ......47rx ......-:--
Tina ....... 15(35) ...... 18......51rx ....... 2:16
Mike ......... 5(rx) ........ 66rx .......67(35) .....1:51
Katy ........10(45) ........25 .......... 61(16) ............ 2:16
Dan ....... 13rx .........46rx ........37rx .......1:49
Beth ......15(45)........ 19...... 44(17) ...... 2:07
Kathy ........13(45) ........30....... 60(17)....... 2:11
Josie........---.....---...........---.......2:11

Good Luck!

Wednesday

MAX EFFORT
Weighted Pull up/ Pull up consecutive.


WOD-

5 rounds for time of
10 Knees to elbows
15 Sumo deadlift high pull (75lb/55lb)
20 double unders

Tuesday

3...2...1 GO!

MAX EFFORT

Hang Power Clean x3



WOD
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Monday

GOALS: We all have them, but they do not matter unless we make them public. Write them down and share with us WHAT your goals are. I am talking about goals that pertain to fitness. They have to be realistic and measurable with a time frame. Example: I want to do 50 consecutive double unders by my birthday. Or want to lose 10lbs of fat by July or gain 5lbs of muscle by June. Share your goals, become accountable for your action and inaction.

WOD
Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Post loads and times to comments....

Saturday

9AM and 10AM classes Saturday

Team WOD:
5 tons Overhead
Team must move 5 tons (10,000lb) overhead. The first 2.5tons will be done with 'floor to overhead' in 1 movement. The second 2.5 tons will be moved 'floor to overhead' in 2 movements.
There will be one bar per 2 man/woman team. The team may use any combination of lifts but cannot use the SAME lift the entire WOD. While one athlete is performing the lift the other will be engaged in 'active' rest (TBD). This is a timed event and strict form will be enforced. Repetitions will not be counted if bad form continues.

Friday

Max Effort:
Turkish Get-up,
Be creative, lift anything from a kettlebell, a dumbbell/barbell, a chair, small human, or livestock etc....


WOD
21-18-15-12-9-6 of
walking lunges
pull ups
sit ups


Post loads and objects for the TGU to comments. Post time for WOD to comments.

Thursday

Vanessa not only gets her first pull up she did 10 in a row!

MAX EFFORT

Thruster x3



WOD 5 rounds of
5 Thrusters 135lb
10 Burpees

Wednesday

MAX EFFORT

BACK SQUAT 5,3,1

!!!!!CORRECTION!!!!!!
WOD:
6 rounds of
14 kettlebell snatches 52/35lb
run 50m
15 push ups
run 50m

Tuesday

Bella, my future CrossFitter...

MAX EFFORT/SKILL DEVELOPMENT

Clean and Jerk 5,3,1


WOD:

5 rounds of
9 Dumb-bell Hang Clean (with squat) 40/25lb
9 Dumb-bell push/split jerks 40/25lb

Monday

MAX EFFORT- Over Head Squat x1


WOD

"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

Friday

WOD:

4 rounds of
run 600m
2 minutes of double unders (max effort)

The workout is scored as so: The total number of double unders in all 4 '2 minute' rounds, is deducted from the 4 600m run times. The smaller the number the better.
The '2 minute' of DU's will start the moment the athlete returns from the run, the run timer will be a separate timer and will be continuosly running. The 4 '2 minute' rounds will not be included in the total 'time' of the WOD, so a total of 8 minutes plus the total of DU's will be deducted from the 600m times.

post score to comments.... or just take a picture of it on the whiteboard as seems to be the trend.

Thursday

This is the workout the actors from the movie '300' used to measure how in shape they were. This WOD has been featured in many fitness magazines and has been done by many gym enthusiasts in and outside of CrossFit. We wont do this workout often but because of demand we will today. The fastest actor did this WOD I believe in about 19 minutes.


WOD-
The '300'

Pullups - 25 reps
Deadlifts with 135lbs - 50 reps
Pushups - 50 reps
24-inch Box jumps - 50 reps
Knees to elbows- 50 reps
Snatch 36lbs Kettlebell - 50 reps
Pullups - 25 reps

Wednesday

Skill/WOD

Starting with a light weight (even a PVC stick is authorized) perform in order a power snatch, a hang power snatch, an overhead squat, and a full snatch 3x without a miss. You may add weight when all 4 lifts are completed 3 times without a miss. If an athlete misses a lift they have to repeat that round.

Athletes will have 25 minutes to complete 3 rounds with their heaviest weight. A re-grip is allowed, a rest is allowed but only after a round is completed.
This is not a race for time but a goal to perfection of the snatch.

Tuesday

PLEASE TURN IN YOUR ORDER FORMS FOR THE GRASS FED BEEF

Skill Development:
Gymnastics


WOD:

5 rounds for time
7 thrusters 95/65lb
7 burpees
7 Sumo Deadlift High pull 95/65

Post times to comments

Monday

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.


MAX EFFORT/SKILL DEVELOPMENT

Snatch Balance x3

WOD

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.





IF YOU ARE INTERESTED IN GRASS FED BEEF, PLEASE BRING YOUR ORDER FORMS IN OR TALK WITH ME ASAP THIS WEEK.

Friday

MAX EFFORT

Back Squat x5

WOD
Karen

150 Wall balls for time.

Post times to comments.

Thursday

The aftermath of a WOD is our drug...








MAX EFFORT

1 arm shoulder press x1 per arm.

Skill-

Pistol

WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Wednesday

Vanessa pulls a 140lb deadlift


MAX EFFORT
Row 500m For time



WOD:
5 rounds for time
burpee 5 reps
52lb Kettlebell walking lunge, 10 alternating steps
52lb Kettlebell swing, 15 reps

Tuesday

MAX EFFORT
Front Squat x3


WOD:

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.


-Or-


"Fran"

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

Post time to comments.

Monday

MAX EFFORT

Deadlift x3



WOD

6 rounds for time
15 Med Ball clean
15 Push ups

Good Friday

There will be NO 6pm class in observance of the Easter Holiday.

MAX EFFORT
Weighted Pull up.
If you cannot do a pull up, then it will be a max effort with the band.

WOD
For time:

Row 1K
40 pound Dumbbell snatch, 50 reps
21 knees to elbows
40 pound Dumbbell snatch, 35 reps
15 knees to elbows
40 pound Dumbbell snatch, 20 reps
9 knees to elbows

These are one-arm squat snatches, alternating arms.