Friday November 7, 2014

Posted on Nov 6, 2014 | 0 comments

This Sunday we will be doing the WOD for the Everyday  Warrior online competition at 10am  for those participating! 

 

Strength:

EMOM 10 Minutes of the following complex: (adding weight)

2 Hang Cleans + 3 Shoulder to Overhead+ 4 Alternating Front Rack Lunges (without dropping bar)

 

WOD:

For time:

Run 400m w/ Slam Ball 35#/25#

50 Ball Slams 35#/25#

Run 400m w/ Plate 45#/25#

50 Steps Walking Lunge w/ plate  45#/25#

Run 400m w Dumbbells 40#/25#

50 DB Push Press 40#/25#

Run 400m w/ Wall Ball 20#/14#

50 Wall Ball Sit-ups (against wall..touch ground, touch wall)

 

CF MELT:

FRIDAY FUN!

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Thursday November 6, 2014

Posted on Nov 5, 2014 | 0 comments

Skill EMOM:

9 Minute EMOM:

Min 1: 15 Weighted Back Extensions

Min 2: 15 Ring Rows

Min 3: 10 Alternating Pistols

 

WOD: (also for MELT)

10 Rounds for time:

12 Kettlebell Swings 53#/35#

9 Burpees

6 Pull-ups

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Wednesday November 5, 2014

Posted on Nov 4, 2014 | 0 comments

Strength:

In 15 Minutes, work up to a 5 REP MAX DEADLIFT….

 

WOD:

5 Rounds for time:

10 Deadlifts 225#/155#

10 Handstand Push-ups

30 Double Unders

 

CF MELT;

5 Rounds for time:

10 Deadlifts

15 Push-ups

75 Jumpropes

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Tuesday November 4, 2014

Posted on Nov 3, 2014 | 0 comments

Happy Tuesday! Who is staying strong on the Paleo Challenge??? :)

SIGN UPS FOR VOLUNTEERS FOR THE SANTA SMACKDOWN (DEC 13) WILL BE AT THE FRONT DESK THIS WEEK! 

 

Skill Warm-up:

9 Minute EMOM:

Min 1: 5 Strict Handstand Push-ups (challenge yourself with a defecit, but no kipping!)

Min 2: 30 Second L-sit hold

Min 3: 30 Second Plank hold (add a weight to challenge yourself)

 

WOD:

(a modified version of the final event at the 2011 CrossFit Games)

For the following chipper, complete as many reps as possible:

*In 3 Minutes

Rest 1 Minute 

*In 6 Minutes

Rest 1 Minute

* Then complete FOR TIME:

250m Run

30 Wall Balls 20#/14#

20 Toes to Bar

30 Box Jumps 24″/20″

20 Sumo Deadlift High Pull 70#/53# KB

30 Burpees

20 Shoulder to Overhead 135#/95#

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Monday November 3, 2014

Posted on Nov 2, 2014 | 0 comments

SIGN-UPS FOR SANTA SMACKDOWN VOLUNTEERS WILL BE UP THIS WEEK! We are excited to make this event even better than last year! 

 

THIS SUNDAY: We will be doing the first workout for the EVERYDAY WARRIOR online competition! 

 

Strength:

In 15 Minutes, work up to a 1 Rep max SNATCH…

WOD:

3 Rounds for time:

Run 800m

10 Power Snatch 115#/75#

10 Alternating Lunges with weight in the overhead position 115#/75#

 

CF MELT:

Row 1000m,

then:

5 Rounds:

10 Wall Balls

10 Burpees

10 Kettlebell SDHP

then,

Run 800m

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Friday October 31, 2014

Posted on Oct 30, 2014 | 0 comments

Happy HalloweenThank you to everyone that came tonight for the Costume WOD! Awesome costumes and great fun! Best costume winners will be announced tomorrow! :)

 

WOD:

For time:

21-15-9

Push Jerk 155#/105#

Toes to Bar

 

REST exactly 5 MINUTES

 

40 Overhead Squats 75#/55#

20 Handstand Push-ups

30 Overhead Squats 75#/55#

15 Handstand Push-ups

20 Overhead Squats 75#/55#

10 Handstand Push-ups

 

REST 5 MINUTES

 

Run 800m

 

*** PLEASE SCALE ACCORDINGLY TO FINISH WITHIN CLASS TIME, WHETHER IT BE REPS OR WEIGHT***

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Thursday October 30, 2014

Posted on Oct 29, 2014 | 0 comments

Please arrive between 5 and 530 tonight for our Halloween Partner competition! And don’t forget your pumpkin! :) …and your costume of course! 

 

Strength:

10 Minute EMOM:

2 Push Press, adding weight each round…

 

WOD: (also for CF MELT)

4 Rounds for time:

Row 400m

Run 400m

15 Hand Lift Push-ups

1 Rope Climb

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