Wednesday November 12, 2014

Posted on Nov 11, 2014 | 0 comments

Strength:

Every 90 Seconds for 15 Minutes:

1 Clean & Jerk, adding weight each round…

 

WOD:

“DT”

5 Rounds for time:

12 Deadlifts 155#/105#

9 Hang Cleans 155#/105#

6 Push Jerk 155#/105#

 

CF MELT:

For Time:

Run 400m,

21-15-9

DB Thrusters

Jump Pull-ups

Run 400m,

21-15-9

Manmaker (no squat)

Jump Lunges

Run 400m

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Tuesday November 11, 2014

Posted on Nov 10, 2014 | 0 comments

Happy Veteran’s Day!

Amazing Veterans Day 2014 WallpapersCLASS TIMES TODAY: 7,9 AM ONLY AND OPEN GYM…

THERE WILL BE NO KIDS CLASS TODAY…

 

WOD:

“WHITTEN”

5 Rounds for Time:

22 Kettlebell Swings 70#/53#

22 Box Jumps 24″/20″

Run 400m

22 Burpees

22 Wall Balls 20#/14#

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Monday November 10, 2014

Posted on Nov 9, 2014 | 0 comments

HOURS FOR VETERANS DAY (TUESDAY):

7am, 9am and OPEN GYM only!

 

Strength:

In 12 Minutes, work up to a 1 REP MAX OVERHEAD SQUAT 

 

WOD:

5 Rounds for time:

60 Double Unders

15 Overhead Squats 95#/65#

9 Strict Pull-ups (for scaling, use smallest band instead of kipping)

 

CF MELT:

Tabata of the following exercises:

SDHP w/ KB

Double Pump Burpees

Box Step ups w/ DB’s

Jump Squats on Rings

RUN 400m AFTER EACH EXERCISE

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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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