Thursday

Burpee Challenge Day: 70
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31 Day PALEO challenge starts today!! If you need help or guidance please contact me and I can send you in the right direction. Also there is a ton of websites and blogs that have paleo recipes and tips to help you. There are a few at the left hand side of this website as well. Also contact Kathy Kelly and she can create a GREAT meal for you!

MAX EFFORT
Deadlift 5,3,1+

We will be Doing MOBILITY WOD's for the remainder of the hour. We all need this, do not neglect your UN-flexibility!


The CrossFit Games WOD 12.2 has been posted. We will be doing it on Friday.

Post thoughts to comments....

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Wednesday

Burpee Challenge Day: 69


WOD
For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders

Post time to comments.

Tuesday

Burpee Challenge day: 68

MAX EFFORT
Shoulder press 5,3,1+



WOD
As Many rounds in 12 minutes as possible of 3 rep multiples per round of:
Pull ups
Burpees

Example: First round 3 pull ups, 3 burpees, second round is 6 pull ups and 6 burpees, third round is 9 pull ups and 9 burpees, 4th round is 12 and 12...etc as many possible in 12 minutes. Add total reps together for score.

Post scores to comments....

Monday

BURPEE CHALLENGE DAY:67


MAX EFFORT
Back Squat 5,3,1+


WOD
Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

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

SATURDAY

TEAM WOD

TEAM WOD

TEAM WOD AT 10am

Burpee challenge day:66

TEAM WOD AT 10am

Friday

BUPREE CHALLENGE DAY: 65


MAX EFFORT
Front Squat 3,3,3+



WOD
AMRAP in 20 minutes of
5 pull ups
10 box jumps 24/18
15 Kettlebell swings 55/35


Post loads and rounds completed to comments......

Thursday

PALEO CHALLENGE STARTS 1 March 2012. Who is up for it? Who would like to kick it off with a paleo cookout/dinner/????
We need to support each other during this challenge. Share recipes and ideas. Any ideas before we start please let me know....
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Burpee Day Challenge day: 64

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.
The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

Kristan Clever 128 reps, Rebecca Voigt 107 reps, Katie Hogan 91 reps.
Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

AFTER THE WOD WE WILL BE DOING MOBILITY!!!!

Wednesday

******ATTENTION****** Has anyone seen Tim? He is missing!! If you see him please send him back, or make him do a few hundred burpees.


PALEO CHALLENGE STARTS 1 March 2012. Who is up for it? Who would like to kick it off with a paleo cookout/dinner/????
We need to support each other during this challenge. Share recipes and ideas. Any ideas before we start please let me know....

LAST CHANCE TO REGISTER FOR THE CROSSFIT GAMES!!! Click Here to register. All should try, it is a great way to see how you stack up against the thousands of other CrossFit athletes around the world.



Burpee Day Challenge day: 63

MAX EFFORT
Deadlift 3,3,3+


WOD
4 rounds for time of:
400m run
21 deadlifts 185/135lb


post loads and times to comments......


.....

Tuesday

PALEO CHALLENGE STARTS 1 March 2012. Who is up for it? Who would like to kick it off with a paleo cookout/dinner/????
We need to support each other during this challenge. Share recipes and ideas. Any ideas before we start please let me know....

The CrossFit games has begun the OPEN Registration. Click Here to register. All should try, it is a great way to see how you stack up against the thousands of other CrossFit athletes around the world.



Burpee Day Challenge day: 62

MAX EFFORT
Shoulder press 3,3,3+



WOD
5 rounds for time of:
10 CrossFit carol Steam MANMAKERs* 40/25 (by request)
30 sit ups

The CFCS Manmaker: With dumbbells in your hands, drop to the burpee position and complete the push up, bringing feet forward into the 'jump' position then complete a squat clean. from the bottom of the squat clean finish with a thruster. This completes one repetition.

Monday

PALEO CHALLENGE STARTS 1 March 2012. Who is up for it? Who would like to kick it off with a paleo cookout/dinner/????
We need to support each other during this challenge. Share recipes and ideas. Any ideas before we start please let me know....

The CrossFit games has begun the OPEN Registration. Click Here to register. All should try, it is a great way to see how you stack up against the thousands of other CrossFit athletes around the world.



Burpee Day Challenge day: 61

MAX EFFORT
Back Squat 3,3,3+



WOD

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Post results to comments.

Saturday

.....

We have a had a rough week.....

REST DAY


PALEO CHALLENGE STARTS 1 March 2012. Who is up for it? Who would like to kick it off with a paleo cookout/dinner/????
We need to support each other during this challenge. Share recipes and ideas. Any ideas before we start please let me know....

The CrossFit games has begun the OPEN Registration. Click Here to register. All should try, it is a great way to see how you stack up against the thousands of other CrossFit athletes around the world.

Burpee Challenge Day: 60


REST DAY......


REST DAY.....

Friday

PALEO CHALLENGE STARTS 1 March 2012. Who is up for it? Who would like to kick it off with a paleo cookout/dinner/????
We need to support each other during this challenge. Share recipes and ideas. Any ideas before we start please let me know....

The CrossFit games has begun the OPEN Registration. Click Here to register. All should try, it is a great way to see how you stack up against the thousands of other CrossFit athletes around the world.

Burpee Challenge Day: 59

WOD for time complete the following.....
run 200m
30 kettlebell swings 55/35
30 box jumps 24/18
run 400m
15 hang power snatches 95/65
run 800m
15 hang power cleans 95/65
run 400m
30 walking lunges 55/35
30 grasshoppers
run 200m

Post times and ideas to comments......

Thursday

EVERYONE will do above video mobility before the max effort!!!

PALEO CHALLENGE STARTS 1 March 2012. Who is up for it? Who would like to kick it off with a paleo cookout/dinner/????
We need to support each other during this challenge. Share recipes and ideas. Any ideas before we start please let me know....

The CrossFit games has begun the OPEN Registration. Click Here to register. All should try, it is a great way to see how you stack up against the thousands of other CrossFit athletes around the world.

Burpee Challenge Day: 58

MAX EFFORT
Front Squat 5,5,5+

WOD
As many rounds as possible (AMRAP) in 20 minutes of
10 thrusters 65/45lb
10 pull ups


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


.......

Wednesday

The CrossFit games has begun the OPEN Registration. Click Here to register. All should try, it is a great way to see how you stack up against the thousands of other CrossFit athletes around the world.

Burpee Day Challenge day: 57


MAX EFFORT
Deadlift 5,5,5+


WOD
For time:
Row 1000m
50 reps Deadlift 135/95lb
Run 800m

Post loads and times to comments....

Tuesday

The CrossFit games has begun the OPEN Registration. Click Here to register. All should try, it is a great way to see how you stack up against the thousands of other CrossFit athletes around the world.

Burpee Challenge Day: 56


MAX EFFORT
Shoulder press 5,5,5+


WOD
As Many rounds as possible (AMRAP) in 10 minutes of:
9 Power snatches 95/65lb
9 burpees


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


...

Monday

The CrossFit games has begun the OPEN Registration. Click Here to register. All should try, it is a great way to see how you stack up against the thousands of other CrossFit athletes around the world. I am registering and I know I do not have a prayer to make it to the finals.

BURPEE DAY CHALLENGE: 55

MAX EFFORT
Back Squat 5,5,5+


WOD
50-35-20 rep rounds of:
Wall balls 20/16
Double Unders


Post loads and times to comments....

Saturday

TEAM WOD AT 10am!!!!


TEAM WOD at 10am!!!!



TEAM WOD AT 10am!!!!

We are doing 1000 grasshoppers for time!!!!!!!!

Friday

Burpee challenge day: 53

MAX EFFORT
Box jump max height.....


WOD PLEASE READ EVERYTHING!!
For time complete the following
Run 800m

then do three rounds of:
15 Kettlebell swings 55/35
9 burpees
9 kettlebell snatches right arm 55/35lb
9 burpees
9 kettlebell snatches left arm 55/35lb....

then finish with a 800m run.


Post times and HEIGHTS to comments!

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Thursday

Do not pull early during your Sumo deadlift high pull(and all other Olympic lifts), as seen with the athlete on the left. Arms should be straight until hips are completely extended. Otherwise, look at her guns!!

Burpee Challenge day: 52

MAX EFFORT
Burpees 52 reps. (to be done during the hour of class)

WOD
using a 95/65lb barbell
21-18-15-12-9-6 rep rounds of:
Deadlift
hang power clean
front squat
push jerk


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


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Wednesday

Burpee challenge day: 51


MOBILITY


WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Tuesday

TRAIN HARD!!!!!



Burpee Challenge day:50!!! Halfway.... Who has been consistent and who has fallen off the train?


"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Monday

Burpee Challenge day 49....



WOD
5 rounds for time of:
run 200m
10 pull ups
10 burpees

SATURDAY

......



BURPEE CHALLENGE DAY 48!!!


TEAM WOD 10am

Team WOD 10am


TEAM WOD 10am

Friday

Photo Compliments of CrossFit HQ.

Burpee Challenge day: 47


Skill Development:
Snatches...
Snatch skill work.


WOD
21-15-9
Power snatch 95/65lb
pull ups


Post times to comments......



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Thursday

Welcome to the world a future CrossFitter, the son of Mike Willis, Christian Michael Willis. 7lbs 7 ounces born 1 Feb. 2012 at 15:15.

Burpee Day Challenge Day: 46


MAX EFFORT
Front Squat 1 rep max



WOD
Run 800m
50 thrusters 75/50lb
run 800m


Post loads and times to comments.....



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