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.....



....

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......



.....

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

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

Friday

There will be a 9:30am TEAM WOD this Saturday.


MAX EFFORT
Row 500m




WOD
3 rounds for time of:
21 Burpees
21 Kettlebell Swings 55/35lb
21 walking lunges

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.......



...

Wednesday

0-10 warm up Stretch, foam roll.

10-30
MAX EFFORT
Deadlift 5,3,1,


30-60
WOD
"Angie"

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

Post time to comments.


......

Tuesday

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....


.....

Monday

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...

...

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.

Friday

0-10 warm up, stretch, foam roll


10-35
MAX EFFORT
Deadlift 3x3


35-45 warm up/set up WOD

45-60
WOD:

AMRAP in 12 minutes of:
12 deadlifts 1/2 bodyweight
12 Wall balls

Post rounds and fractions of rounds completed to comments.....


....

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

Wednesday

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.

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

Monday

Mike P. swinging the 44

MAX EFFORT
Overhead squat 3x5


WOD
3 rounds for time of
10 Hang power cleans 135/95
and 3 rounds of 'cindy'
(a round of Cindy consists of 5 pull ups, 10 push ups, 15 body weight squats)

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

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'

Friday

0-10 warm up, stretch and foam roll.....


10-30
Max Effort
Max height box jump


30-40 warm up WOD

40-60
WOD For time
10,9,8,7,6,5,4,3,2,1 of..
thrusters 95/65lb
burpees

Post height jumped and times to comments....

.........

Thursday

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

Wednesday

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....

Tuesday

Top of the hour 0-10 minutes Stretching, warm up, foam roll...

10-30
Max Effort
Shoulder press 3x5


30-40 warm up WOD

40-55 WOD
10 rounds for time of
10 burpees
10 pull ups

Post loads and times to comments....

Monday

Jeremy pulls a 415lb deadlift.


From top of hour 0-10 Warm up, stretch and foam roll...

10-40
Max Effort

Back squat 3x5 reps

40-45 Warm up WOD

45-60
WOD
7 rounds
7 Kettlebell Swings 2 pood(men) 1.5pood(ladies)
7 box jumps 30/24
For time...


Post loads and times to comments....

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

Thursday

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....

Thursday

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.

Wednesday

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.

Tuesday

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

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....