Friday

Give it your all, every day, in everything you do...






Skill Development
Muscle up
and
'Dumping a loaded barbell'

WOD
5 rounds for time of:
15 power snatches 75/50
30 wall balls


Post times to comments......

Thursday

If you missed yesterdays CrossFit games WOD and would like to make it up you have until Monday April 4th. (If you are competing and would like to do the WOD you have until this Saturday)

Max Effort
Front Squat 1 rep max


WOD
5 rounds for time of
9 Kettlebell swings 70/55
9 Knees to elbows


Post loads and times to comments....

Wednesday

Above is Jesse reaching one of his 2011 GOALS a 200lb shoulder press!! (not pictured is lockout...ran out of memory)

Also I want to congratulate Lisa F on her first pull up.

Where are you on your 2011 goals?


CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups are games standard with hand release at the bottom
15 Box jumps, 24" box

If you are registered to compete in the games please set up a time with me to be judged.

Post rounds and fractions of rounds completed to comments... GOOD LUCK!

Tuesday

WOD
For time
10,9,8,7,6,5,4,3,2,1 of
Thrusters 95/65
Burpees

Then we will be working on:
MOBILITY EXERCISES and stretching.

Monday

Buy in with 2 minutes of hollow rock

Max Effort:
Row 500m for time


WOD
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Post times to comments.....

Friday

MAX EFFORT
Deadlift 5,3,1+


WOD
"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Thursday

MAX EFFORT/SKILL DEVELOPMENT/WOD
Kettlebells:
Snatches, C&J, Windmills,

10 minute Secret service snatch test
As many reps as possible of the Kettlebell snatch 55/35

For the last part of the hour we will be working on static stretching, foam rolling and mobility.

Mobility WOD's.




Post scores and thoughts to comments.....

Wednesday

MAX EFFORT
Squat Clean 5,3,1+


WOD
Four rounds for time of:
95-pound hang squat clean, 15 reps
Run 400 meters

Post time to comments.....

Tuesday

MAX EFFORT
Shoulder press 5,3,1+


WOD
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Post loads and times to comments....

Monday

MAX EFFORT
Back squat
5,3,1+

WOD
For time:
30 one legged squats alternating
Run 200m
30 one legged squats alternating
run 400m
30 one legged squats alternating
run 800m

Post loads and times to comments....

SATURDAY TEAM WOD

TEAM WOD AT 9AM

TEAM WOD AT 9AM

TEAM WOD AT 9AM

TEAM WOD AT 9AM

Friday

We are a registered affiliate for the games.



MAX EFFORT/SKILL DEVELOPMENT
Snatch
Power Snatch

WOD
CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg


Post loads and rounds completed to comments....

Thursday

PLEASE WATCH ABOVE VIDEO


SKILL DEVELOPMENT
Running mechanics


WOD
5 rounds of
run 400m
1 minute of squats

Post total reps of squats and total time for the WOD to comments.....

Wednesday

'oatmeal pancakes'

2 cup dry oatmeal
5 whole eggs
35 grams of whey protein powder (whatever you desire)
1/2 cup applesauce (unsweetened)
cinnamon to taste
1/2 cup frozen blueberries
2 tablespoons of coconut oil (I also coat the griddle with the coconut oil)

Cook the oatmeal separately, meanwhile beat the eggs in a large bowl. Add all contents and mix until color is even. batter makes 8 pancakes if served in 1/2 cup portions. each pancakes contains almost 9grams of protein, 12 grams of carbohydrates, and 3.5 grams of fat.

MAX EFFORT
Deadlift 3,3,3+


WOD
5 rounds for time of:

9 right arm deadlifts 135/95lb
9 left arm dumbbell thrusters 40/25
9 left arm deadlifts 135/95lb
9 right arm thrusters 40/25

Tuesday

MAX EFFORT:
Shoulder press 3,3,3+


WOD
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups


Post loads and times to comments....

Monday

MAX EFFORT
Back Squat 3,3,3+



WOD
For time:
Run 800m
150 sit ups
150 double unders
run 800m

You may mix and match the sit ups and double unders as needed.

SATURDAY

THERE WILL BE A TEAM WOD AT 9:00

THERE WILL BE A TEAM WOD AT 9:00

THERE WILL BE A TEAM WOD AT 9:00

THERE WILL BE A TEAM WOD AT 9:00

Friday

MAX EFFORT/SKILL DEVLOPMENT

Turkish Get up


WOD
4 rounds of
5 turkish get ups right arm
5 overhead squats right arm
10 L-Pull ups
5 overhead squats left arm
5 turkish get ups left arm

Thursday

ATTENTION: THERE WILL BE NO MORNING CLASSES TODAY!!! Sorry for any inconvenience. Normal afternoon classes will resume at 4pm.

MAX EFFORT
Deadlift 5,5,5+


WOD
5 rounds for time
5 deadlifts 250/170
10 burpees


Post loads and time to comments....

Wednesday

Attention: There will not be any morning classes on Thursday the 10th of March. (this week) Sorry for the inconvenience. Afternoon classes will resume as normal.


WOD
For time complete the following....

run 800m
10 muscle ups
15 power cleans 155/105lb
run 800m
20 kettlebell swings 70/55
30 box jumps 30/24"
run 800m

Tuesday

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details.



TODAY IS THE LAST DAY TO BUY RAFFLE TICKETS!!!!!!!

MAX EFFORT
Shoulder press 5,5,5+


WOD
21-18-15-12-9-6 rep rounds for time of
Sumo deadlift high pull 75/55
Push press 75/55

Post loads and times to comments....

Monday

MAX EFFORT
Back Squat 5,5,5+


WOD
For time
run 400m
50 pull ups
run 400m
50 push ups
run 400m
50 sit ups
run 400m
50 squats

SATURDAY

There will be a 10:30am TEAM WOD

There will be a 10:30am TEAM WOD


There will be a 10:30am TEAM WOD

There will be a 10:30am TEAM WOD

Friday

THIS SATURDAY TEAM WOD WILL BE AT 10:30am
THIS SATURDAY TEAM WOD WILL BE AT 10:30am

MAX EFFORT/SKILL DEVELOPMENT
Snatch/power snatch 1 rep max.



WOD
5 rounds for time:
400m run
15 hang power snatches 95/65

Post loads and times to comments...

Thursday

MAX EFFORT
Clean and Jerk 1rep max


WOD
With a continuously running clock do 1 power clean and jerk the first minute, 2 the second minute, 3 the third minute until you cannot complete the total amount of C&J's in that minute.
Weights:
Men 135lb
women 95lb.

Wednesday

MAX EFFORT
Deadlift 1 rep max


WOD
"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups