Monday

Lisa enjoying those "Starbursts" like she said she would!!


MAX EFFORT
Back Squat 5,3,1+
Box Jump 3,3,3 (85% of max)



WOD
5 rounds for time of: 
10 reps of Clean and Jerk 115/80lb
15 push ups
Run 200m


Post loads and times to comments.....

... 

Friday

When your day sucks or your workout, just remember him.


6pm class this workout will begin promptly at 6:30. Este entrenamiento va a empezar a la 6:30.

WOD
This workout can be done in any order. All reps, runs, and rows must be completed once started BEFORE moving onto the next exercise. 

30 weighted walking lunges 55/35lb (kettlebell to be held against chest)
row 500m
50 Double unders 
50 starbursts
30 pull ups
50 goblet squats 55/35lb
50 wall balls
30 ring dips
 run 800m

Post times to comments....

....

Thursday Snatch Day!!!

MAX EFFORT
Snatch 3,3,2,1,1,



WOD
AMRAP in 20 minutes of:
5 Right arm Dumbbell Snatches (squat) 45/30lb
10 toes to the bar
5 Left arm Dumbbell Snatches (squat) 45/30lb
run 200m

Wednesday

SKILL DEVELOPMENT
Kettlebells... and all things pertaining to them!!



WOD
21-18-15-12-9 rep rounds for time of:
Kettlebell Swings 55/35lb
Burpees
Grasshoppers


Post loads and times to comments....

Tuesday

MAX EFFORT
Clean and Jerk 3,3,2,2,1
(power or squat)

WOD
Running "Grace"
5 rounds for time of:
400m run
6 Clean and Jerks 135/95lb


post loads and times to comments.....


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Monday

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post times to comments.

SATURDAY

TEAM WOD 10am

TEAM WOD 10am

TEAM WOD 10am

TEAM WOD 10am

Friday

MAX EFFORT
Front Squat 1 rep max



WOD
For time complete the following: 
Run 200m
21 Hang Power Snatch 95/65lb
21 pull ups
run 400m
15 Hang Power Snatch 95/65lb
15 pull ups
run 800m
9 Hang Power Snatch 95/65lb
9 pull ups

Thursday

MAX EFFORT/WOD
1 mile sprint for time



MOBILITY.....
And more
MOBILITY...

Wednesday

We will be a quick WOD on Thursday followed by mobility. 

MAX EFFORT
Deadlift 3,3,3+


WOD
AMRAP in 15 minutes of:
10 right arm deadlifts 115/80
10 grasshoppers
10 left arm deadlifts 115/80
10 Kettlebell swings 70/55

Tuesday

MAX EFFORT
Shoulder press 3,3,3+
Push Press +
Push jerk +


WOD
As Many Rounds as Possible in 15 minutes of:
10 power cleans 115/80
10 push press 115/80
10 box jumps 24/18


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



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Monday

In the above video watch their foot placement. No one is heel striking. They are all leading with the ball/mid of their foot and the heel barely touches the ground. Focus on this technique during your sprints today.

MAX EFFORT
Back Squat 3,3,3+
Sprint  3,3,3 (the light poles).


WOD
10 rounds for time of:
10 pull ups
10 burpees


Post loads and times to comments....

Friday

MAX EFFORT
AMRAP in 10 minutes of:
Kettlebell snatch 55/35

-OR-

AMRAP in 10 minutes of:
Double unders


WOD
for time: 
10 squat cleans 135/95
50 sit ups
run 200m
8 squat cleans 135/95
40 sit ups
run 200m
6 squat cleans 135/95
30 sit ups
run 200m
4 squat cleans 135/95
20 sit ups
run 200m
2 squat cleans 135/95
10 sit ups
run 200m 


post loads and times to comments..... 

Thursday

 SKILL/MAX/MOBILITY
Work on one of the above.....


WOD
This one looks like an 'awful' lot of fun from the main site.
Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps
Post time to comments.

Wednesday

MAX EFFORT
Front Squat 5,5,5. (40,50,60% NO plus)


WOD
5 rounds for time of:
10 CrossFit Carol Stream Man Maker 45/30lb dumbbells
15 Jump and touch ( a spot 8" above your reach) 

Post loads and times to comments:

Tuesday

September 11 2001 All of our lives changed. Where were you?

MAX EFFORT
Clean and Jerk 3,3,3



WOD
As many rounds in 20 minutes of:
run 300m
9 toes to the bar
11 kettlebell swings 70/55

Post loads, times, and ideas to comments....

Monday

I want to thank everyone that did "Murph" on Friday. We had a good showing, and some good times were put up. Thank you again, and always remember the fallen and their ultimate sacrifice to our great nation.


MAX EFFORT
Snatch 3,3,2,2,2,


WOD
30 rounds of
1 rep of power snatch 135/95lb
1 rep of overhead squat 135/95lb


Post loads and times to comments.....

Friday

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

If you cannot make it in for this one, there will be a makeup day next time you are in.

This is a tough one, push yourself because remember Lt. Michael Murphy cannot. 

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

There are several ways to do this workout, you have to run the mile on both ends of the workout. Then break up the exercises anyway you wish to complete the total amount of reps.  I will share some ideas with you in class.....


Post time to comments.


.....

Thursday

MAX EFFORT
Front Squat 5,3,1+


WOD
5 rounds for time of:
5 Thruster 135/95/b
10 burpees

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

Wednesday

MAX EFFORT
Deadlift 5,5,5+


WOD*
5 rounds for time of:
run 400m
12 deadlifts 225/155

*if there is lightning or a strong thunderstorm the following will be the WOD:
5 rounds for time of:
5 deadlifts 250/170
10 burpees

Tuesday

MAX EFFORT
Back Squat 5,5,5+
Broad Jump 3,3,3
Shoulder press 5,5,5+


WOD
As Many Rounds as Possible in 10 minutes of:
10 kettlebell swings 55/35lb
10 pull ups
10 push ups

Post loads and total reps completed to comments....