The Crossfit games are coming up in a two months.  Traditionally, the first Wednesday in March is the kickoff of the Open.  Some of our members competed last year, and we hope to see everyone improve over last years numbers.  I'm going to program open style workouts at least once a week.  Occasionally, we will see an open workout twice in one week.  To kick things off we are going to do 12.1.

7 minute AMRAP
Burpees

5 hang cleans 115/85
5 chest to bar pull ups
30 double unders

8 rounds

3-2-1

Push Jerk -

Then -

5  Thrusters  115/85
10 Hand release push ups
15 Knees to Elbows
20 Box Jumps 30/24
25 Overhead walking weighted lunges 45/25

2 rounds for time.

40 KB swings
40 walking lunges
30 t2b
30 alternating DB snatch 50/30#
40 push press 95/65#
40 wallballs 20/15

10-9-8-7-6-5-4-3-2-1

box jumps 30/24
ring dips
shoulder to overhead 115/85

Our Christmas week schedule will be as follows:

Monday - Regular hours
Tuesday - Morning classes only
Weds - Closed - Merry Christmas
Thursday - Regular hours
Friday - Regular hours

NO kids classes until Thursday, January 2nd.

WOD for Monday -

50 Double under buy in

Then

10 Deadlift 95/65
10 Squat  95/65
3 rounds

Then

50 Double under buy out

Time stops after 50 double under buy out.

"Karen"
150 wall balls for time

A. Bulgarian split squats X 8 each leg

For time:
7 snatch 95/65
7 chest to bar pull ups

7 rounds

21-15-9

Ring dips
KB Swing 53/35
Lunge Steps

15 Hand release push ups
20 Kettle bell thrusters 53/35
25 Sit ups

4 rounds for time

30 clean and jerks for time  135/95

Challenge Winner

The winner of our lifestyle challenge (receiving a little extra holiday cash) is . . . .drum roll please. . . . 

Lexi Carter!!

Lexi has worked her tail off and has a lot to show for it.  She is definitely an inspiration.  Be sure to congratulate her.

5 deadlifts 225/185
10 alternating pistols

AMRAP 15 minutes

Hey Guys and Gals - As we all know Christmas is fast approaching.  Next Saturday 12/14/2013 we are going to hold a WOD fundraiser.  This will be at 10 a.m. The  WOD will be the 12 days of Christmas.  The cost to participate in the fundraiser is ONE NEW UNWRAPPED TOY.  These toys will be donated to children who would not have a Christmas.  Hope to see you all there!!

5-3-3-1-1

Max one rep front squat

25 pull ups
100 wall balls 20/15
25 pull ups

for time

5 rounds for time of:

10 Hand-Release Push-Ups
20 Alternating DB snatches 45/30
25 sit-ups

Hey Guys and Gals - As we all know Christmas is fast approaching.  Next Saturday 12/14/2013 we are going to hold a WOD fundraiser.  This will be at 10 a.m. The  WOD will be the 12 days of Christmas.  The cost to participate in the fundraiser is ONE NEW UNWRAPPED TOY.  These toys will be donated to children who would not have a Christmas.  Hope to see you all there!!

Hey Guys and Gals - As we all know Christmas is fast approaching.  Next Saturday 12/14/2013 we are going to hold a WOD fundraiser.  This will be at 10 a.m. The  WOD will be the 12 days of Christmas.  The cost to participate in the fundraiser is ONE NEW UNWRAPPED TOY.  These toys will be donated to children who would not have a Christmas.  Hope to see you all there!!

3 wall walks
9 squat cleans 115/85
15 wall balls 20/15
30 double unders

3 rounds for time

"Cindy"

5 Pull ups

10 Push ups

15 Air squats

AMRAP 20 minutes

10, 9, 8, 7,--- 3, 2, 1

Hang Snatch  95/65
Toes to Bar

Then:

1 minute side plank hold - 1 minute for each side

-----------------------------------

Those of you that can not do toes to bar should do knees to elbows.

Exercise is progressive. If you can't do all 55 toes to bars, then do toes to bar until you can't do anymore. Then do knees to elbows.  

If you can't snatch the RX weight, keep working - eventually, you will be lifting heavier than the prescribed weight.

50 Double Under buy in

10 Russian Kettle Bell Swings 70/53
10 Pull ups

5 Rounds

50 Double Under buy out

Time stops when you finish the second set of double unders.

21-15-9

Deadlift 225/185 lbs
Box jumps 24/20

I hope everyone had a happy Thanksgiving.

Anyone down for a WOD tomorrow at 11:00?  Text me and let me know

Jesse

This Thanksgiving there are many things for which I'm thankful:

I'm thankful to be living in the greatest country on earth.

I'm thankful for the veterans who've paid for my freedom.

I'm thankful for my health.

I'm thankful for my family.

I'm thankful that I'm rich - not necessarily with money...but with good friends who love me.

I'm thankful for good friends to laugh, love, ask advice, and get through this crazy life with.  Thank you all for helping me live my dreams.

Post some things that you're thankful.  

5-4-3-2-1

Weighted pull up

Then,

10 minute clock:

1 rep max power clean

10 Sumo dead lift high pull 75/45
10 Front Squats 75/45
50 Double Unders

4 Rounds for time

Lifestyle Challenge

For those of you that joined in our lifestyle challenge.  It ended on November 11th--so all of you fellow procrastinators should have had plenty of time to fill it in and take your measurements.  You will need to complete the benchmark WOD sometime the next three days.  Please have your sheets to Shauna or Darcy by next Monday the 2nd.  Thanks and good luck!!

We will be open regular hours Monday through Wednesday, closed Thursday and Friday to celebrate the holiday--Happy Thanksgiving!

It was fun to watch some of you compete at Crossfit Dixie in the Neighborhood Throw down.  Hopefully, we can compete in the next one.

WOD

25 Wall Balls 20/15
20 HR Pushups
15 Knees to elbows
10 Box Jumps  24/20
5 Power Cleans 135/95

3 rounds for time

3-5 weighted pullups x 4

then

10 Push Press 95/65
10 Toes 2 Bar
10 Hang Cleans 95/65

4 rounds for time

5-3-1

Squat

Then:

10-9-8-7-....3-2-1

KB Swing  53/35
box jump  24/20

"Angie"

100 pull ups
100 push ups
100 sit ups
100 squats

Each movement must be completed before moving to next movement.  Must be done in order.

50 double unders
25 pull ups
20 med ball sit ups 20#
15 burpee box jumps 20"
10 clean and jerks
50 double unders

**option:  complete this as a partner workout, doubling each amount. Reps must be divided evenly between partners.

This is half of Crossfit Dixie's throw down workout.  If you're interested in throwing down with the neighborhood boxes, head down to CFD Saturday night. It's a $20 buy in.

WORKOUT 13.1

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

21-15-9

Dead lift 225/185
Handstand push-ups

20 wall balls
15 double unders
10 pullups

5 rounds for time

3 Squat Cleans 115/75
6 Burpees
9 Knees to  Elbows

5 rounds for time

Then:

1 minute front plank hold.

4 hang snatch 95/65
8 hand release push ups
12 air squats

15 minute AMRAP

50 double unders
10 overhead squats 75/45
10 pull ups

3 rounds for time

5-3-1
Front Squat

then:

10 hang cleans 115/75
15 pull ups - advanced do CTB

4 rounds for time

21-15-9

box jumps 24/20
kettlebell swings 62/44
slam balls 20/15

“The Bear Complex”

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  This is not a timed workout, this is for max weight only.  Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.

Four rounds for time of:

20 double unders
15 Burpee pull-ups
10 weighted walking lunge 45/25

EMOM – 12mins

odd – 12 goblet squats 50/35

even – 12 kettlebell swings 62/53

___________________________________________________________________________

MODIFIED

EMOM -- 12 mins

odd-- 6 goblet squats 35/20

even-- 6 kettlebell swings 35/26

THEN:

40 toes to bar for time

Saturday Team WOD

1000 m row
5 power cleans @ 95#
20 air squats
5 snatches @ 75#
20 push ups
5 deadlifts  @ 200#
20 burpees
5 back squats @ 135#
20 sit ups

2 rounds

4 people from each team work.  The work can be divided as wished EXCEPT each member must complete at least 2 sets of movements (e.g. the power cleans and the burpees or the push ups and the row, etc) during each round.

Only one team member can be working at a time.

Team Bufftacular will start at one end and Team Kill Team Bufftacular will start at the other and we will hope we do not run into each other on the bars.  It will be okay to "hop" a movement if this occurs.  If team ktb is on the deadlifts, team bufftacular can hop over to back squats and come back.  As long as all the movements are complete.  Maybe have one team member there to keep track of the movements??

We will meet on Saturday at 8 am!!

3-6-9-12-15-18 . . .

power clean and jerk 135/95
toes to bar

AMRAP 7 minutes

20 air squats
20 push ups
20 sit ups
20 burpees
20 double unders

3 rounds for time

10 Hang Clean  95/65
10 Box Jumps or box steps 24/20
10 Dead lift  95/65

AMRAP for 15 minutes

30 Overhead weighted walking lunges  45/25
30 Knees to Elbows
30 Push press  115/75

X 2 Rounds for time.

"Annie"

50-40-30-20-10

Double unders
Sit-ups

Saturday's Team WOD

4 members from each team work in teams of two:

Team Bufftacular will perform the wod in this order:

21-15-9
kettlebell swings 53/35
box jumps 20/24
(one partner swings while the other partner jumps, switch when both are done each round, after completing the 21-15-9, the next set of partners begins.)
after completing this, two of the partners (must be girl-girl or boy-boy) perform 10 partner deadlifts @ 300/200.


Team Kill Team Bufftacular will perform the wod in this order:

Two of the partners (must be girl-girl or boy-boy) perform 10 partner deadlifts @300/200, then:
21-15-9
kettlebell swings 53/35
box jumps 24/20
(one partner swings while the other partner jumps, switch when both are done each round, after completing the 21-15-9, the next set of partners begins.)

We will start at noon.....

10 Overhead squat  115/75

15 Pullups

5 rounds for time.  

Front plank hold - 40 seconds on, 20 seconds off X 2

3-3-2-2-1-1

Power Snatch

50-40-30-20-10

KB Swings 53/35
Wall Balls

4 sets of

3-5 Push press

Then:

3 rounds for time

8 KB Snatch left arm  70/53 or 53/35
8 KB Snatch right arm
16 Toes to Bar
32 Double Unders

"Fran"

21-15-9

Thrusters 95/65
Pull ups

Saturday's Team WOD

This week's team WOD will be at 1 pm

100 m run with a plate 45/25
10 tire jumps
tire flips 5/3
100 m run with a plate 45/25

3 rounds

8 people from each team work
Each person runs, jumps, and flips 3 times


Please sign up on the board at the gym if you can be there!

5 MIN AMRAP
4 Power Cleans: 155 lbs.  men/105 lbs. women
24 Double Unders
10 Pull-Ups

www.liftupluke.com

8 minute amrap:

8 Push jerk @ 115/75#
8 T2B

+

6 minute partner amrap

30 sec. HSPU or handstand holds
30 sec. plank hold

For time:

Run or Row 1000 meters
50 KB Swings 53/35
Run or  Row 1000 meters

Then, not for time

2 minutes accumulated chin over the bar hold.

50 Wall Balls 20/15
50 Pull ups
50 Pistols
50 alternating one arm snatches  50/35

5-3-3-2-1
SQUATS

GET HEAVY

Then

21-15-9

Box Jumps 24/20
Handstand Pushups

20 wall balls 20/15
20 double unders

4 rounds

Team Challenge WOD #2

If you are willing/able to participate this Saturday at 6pm, sign up at the gym before Friday at 7pm.

If you did last week's wod, you are not eligible to do this week's.

4 people from each team will complete 2 rounds each of:

10 one arm dumbbell snatches (5 right/5 left) 50/35

200 m sprint

First come, first serve!!

10 power clean and jerk 135/95
10 KB swings 53/35
10 Situps
10 Air squats

3 rounds for time

20 pull ups
400 m run

4 rounds

3-3-3-3-3-3

Hang Power Clean for load.

5 rounds of:

5 Shoulder to Overhead 135/85
15 Pull-Ups

50 double under buy in

then....
21-15-9
snatch 95/65
box jumps 24/20

21 air squats
21 sit ups
21 burpees
200 m run

3 rounds

Important Challenge Info

Important: 

We are having a challenge meeting on Thursday at 6pm to go over the team and individual challenge rules.  This would be a good opportunity to "strategize" as some of the team workout information will be revealed.  

Each person will participate in at least one workout on one of the next 6 Saturdays--the workouts are fun and this is extra motivation to stick with the lifestyle challenge.  So it will be EASY and motivating and rewarding . . .what more could you want?

Team: Bufftacular

Shauna Williams

Stacey Paine

Kirby Schimbeck

Brandon Williams

Jay Williams

Truston Barlocker

Curtis Rupp

Jim Jessop

Darcy Holt

Saralia Fonseca

Kristy Putnam

Jana Carter

Gerri Bunker

Logan Hutchings

Logan Banks

Ellie Strong

Team: Kill Team Bufftacular

Launa Taylor

Allison Drake

Jesse Williams

Troy Strong

Kyle Staheli

Ryan Holt

Chuck Powell

Michelle Schimbeck

Cindy Barlocker

Lexie Carter

Melina Rupp

ShaLece Staheli

Jorge Murillo

Austin Yardley

Trudy Jessop

The wod for Tuesday, October 1st is a surprise.  Shauna does not know what it is and therefore, cannot let you know what it is.

Here are some clues:
1) after doing it, one part of Launa's body almost fell off (direct quote)
2) it was created by Rich (ahhhhh) Froning
3) it is awesome

See you on Tuesday!

Oh--PS
Shauna will bring copies of the challenge paperwork in the afternoon and leave them by the stereo.
This is going to be so motivating and rewarding--we encourage everyone to participate in some way!

Challenge Information

We will start our Lifestyle Challenge on Tuesday, October 1st.  It will run for 6 weeks.  You can pick up point sheets on Tuesday.  Here are the guidelines:

1)  There will be two separate challenges; an individual challenge that is based on healthy eating, exercise, and rest and a team challenge based on workouts.

2)  To participate in the individual challenge you must: pick up a sheet, complete the baseline workout, and pay $10 all before October 8th.  The point worksheet has spots for measurements.  Take pictures for your own benefit!

3) To participate in the team challenge you must identify which team you are on (Shauna and Launa are team captains and have carefully selected each member), and participate in at least one team workout over the next 6 weeks.

4) Individual winners will be determined by challenge points+inches lost+pounds lost+increase in baseline+paragraph.  Challenge points are earned by eating clean (Paleo), exercising, and getting at least 7 hours of sleep.

5)  Team winners are determined by points awarded on Saturday workouts.  Each team member must participate in at least one workout, but may not participate in two consecutive workouts.  The winning (fastest) team is awarded one point.  At the end of the six workouts, the team with the most points wins.

6)  The winner of the individual challenge receives a cash award.

7)  The winning team gets to pick a workout for the losing team and gets bragging rights.

8) Team events will be posted Thursday night.

"Helen"

run 400 m
21 kettlebell swings 53/35
12 pull ups

3 rounds for time

Shauna asked for a sandwich for her birthday.   Do you girls think a sandwich with these guys would work?  I think that she started purring when she saw this photo, and the computer screen has lick marks....wth?

3 rounds for time:

10 R arm snatch @ 50/35#
15 burpees
10 L arm KB snatch @ 50/35#
15 Front rack alternating lunge steps 95/65

3-3-3-2-1

Deadlift

Complete as many rounds and reps as possible in 5 minutes of:

10 Push Press 115/75#
10 KB Swings 55/35#

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:

10 Pull-Ups
10 Box Jumps 24/20″

Fight Gone Bad

3 rounds for reps

1 minute wall balls
1 minute sumo dead lift high pulls 75/45
1 minute box jumps (not step ups) 20"
1 minute push press  75/45
Row for calories
1 minute rest.

The clock doesn't stop to change stations.  Keep track of your total reps.

10 overhead weighted walking lunges 45/25 lb
8 Toes to Bar
6 Hand stand push ups
Run 400 meters

4 rounds for time

Partner WOD

150 Double Unders

100 Air Squats

80 KB Swings

60 Hang Power Cleans  95/65

40 Box Jumps  24/20"

20 Front Squats  95/65

Run 800 Meters

You must split reps evenly between partners.  

It seems like we have a bunch of birthdays in September.  September 19th is Troy Strong's, Jesse Williams' Jr, and Brandon Williams' birthday.

3 - Wall Walks (Troy)
8 - Chest to bar pull ups (Troy)
9 - Goblet Squats  53/35
15 - Good mornings (Brandon)
17 - Push ups (Jay)
19 - Air squats

x 3 rounds for time.

---------------------------------------------------
Modified

2 rounds of the same.

If you can't do wall walks, do handstand holds.  If you can't do a handstand, get a box and do hand stand push ups with your knees on the box.

25 KB Swings  53/35
25 Box Jumps
25 Push ups
25 Wall balls
Run 400 meters

3 rounds for time

------------------------------------------------
Modified

20 KB Swings 35/26
20 Box Jumps  20/16
20 Push ups
20 Wall balls
Run 400 meters

2 rounds for time - If you can, do a 3rd round.

15-11-7-3

Clean and jerk 115/75
Bar over burpees
Wall balls

-------------------------------------------------------
Modified

15-11-7-3

Clean and jerk 65/45
Bar over burpees
Wall balls 15/10

Squat - work to a 1 rep max.
3-3-2-2-1-1

50 Double unders
40 Push ups
30 Pull ups
20 Sit ups
30 Pull ups
40 Push ups
50 Double Unders

1 round for time.

I thought we would be doing the total today.  It's been a tough week, so let's spread the total out over a couple days.

3-3-2-2-1-1
Push press

10 Russian KB swings  70/53 - Swing to eye level
10 Chest to bar pullups
10 HR pushups
Run 400 meters

3 rounds for time.

---------------------------------------------------------------
Modified

3-3-2-2-1-1
Push Press

10 Russian KB Swings  35/26
10 Chest to bar pull ups
10 HR Push ups
Run 400 meters

2 rounds for time

3 Power Snatch  115/85
6 Wall Balls 20/15
9 Box Jumps 24/20


EMOM 10 minutes

---------------------------------
Modified

3 Power Snatches  85/55
6 Wall Balls  15/10
9 Box Jumps  20/Sprinkler box'

EMOM 10 minutes

21-15-9

Dead lift 225/185#
Handstand Pushups

then rest for a few minutes and

run 400 meters for time

Write times for both on the board.  (Example  5:12/1:30)
-----------------------------------

Modified

21-15-9

Deadlift  135/95
HR Pushups

rest

then run 400 meters for time

5-4-3-2-1

Power Clean - get heavy

then

10-9-8-7-6-5-4-3-2-1

Thrusters 95/65
Toes to bar

-------------------------------------------
3-2-1

Power clean - work on the basic movement

Modified

10-9-8-7-6-5-4-3-2-1

Thrusters  65/45
knees to elbows

We had a great time watching Launa Taylor compete this weekend at the Gnarly Throw down.  Launa took 2nd place overall!!  Make sure you congratulate her when you see her.

W.O.D.

Start with a running clock.

10 Walking Lunges  95/65 #
10 Dead lift   95/65#
10 Bar over Burpees

4 rounds for time - At every 3 minute interval, (3,6,9,12...) you must hold the bar with your weight over head for 30 seconds.  If you drop the bar while holding it overhead, there is a 15 burpee penalty to be performed at the end of the workout.

----------------------------------------------------------------

Modified

Start with a running clock.

10 Walking Lunges  65/35#
10 Dead lifts   65/35
10 Bar over Burpees

3 rounds for time - At every 3 minute interval, (3,6,9,12...) you must hold the bar over head for 20 seconds.  If you drop the bar during the 20 seconds, there is a 10 burpee penalty at the end of the workout.  

Saturday

The box will be open from 8 am to 9 am tomorrow...open gym.

"Randy"

75 Power cleans  75/45#

1 round for time

---------------------------
Modified

30 Power Cleans 45/35

"Cindy"

5 Pull ups
10 Push ups
15 squats

20 minute AMRAP

-------------------------------------------
Modified

5 Pull ups
10 push ups
15 squats

12 minute AMRAP

Deadlift - Start ramping up the weight on the dead lifts.  These are not touch and go.

5-3-1

Then

10 Overhead squat  95/65
Run 200 meters

5 rounds for time

------------------------------
Modified

Overhead squat  45/PVC
Run 200 meters

4 rounds for time

Youth Class

We will be holding a kid class from 4-5 on Tuesdays and Thursdays, starting today.  We will work on body weight movements and having fun.  Price depends on how many family members are coming in--around $10 a month.  Spread the word and see you there!

5-3-1 Push jerk

then

10-8-6-4-2

Push press 115/85
Chest to bar pullups

Rest 3-5 minutes

Run 800 meters for time

We are closed on Monday to celebrate Labor Day.  We hope you all have a great weekend and holiday.

Thanks for the awesome showing on Saturday.  We raised over $150 for donation to our local fire department.  I hope you all had a great time working out, and BBQ'ing.  We did.  

We're excited to announce our kids program is ready to start.  Launa Taylor and Michelle Schimbeck will be teaching the class two days a week.  We are thinking Tuesday and Thursday from 4-5 pm.  Get with Darcy, Shauna or Jesse for details.  

Tomorrow at 10 am - Hero WOD

This workout is to honor the 19 firefighters who lost their lives in Arizona.  There are 19 different movements and the total number of reps are the ages of the firefighters when they died.  Many of these men left behind families.  I think it's important to remember our firefighters and EMS here in Enterprise.  They willingly put themselves in harms way to help us.  We are having a BBQ after the workout to thank these selfless men and women.  Please come out and support them.

"Prescott 19"

29 Push press - 95/65
23 KB Swings  35/26
31 Wall balls    20/14
24 Power cleans  95/65
30 Good Mornings
43 Situps
21 Deadlifts 135/95
26 Push ups
28 Knees to Elbows
22 Back squats  95/65
24 Mountain Climbers
23 Burpees
36 Air Squats
32  Lunges
27 Front Squats
25 DB Snatches  25/15
28 Hang Cleans  95/65
21 Pull ups
27 Box jumps  24/20

21-15-9

Deadlift  225/185
Box Jump  24/20

------------------------------------
Modified

21-15-9

Deadlift 135/95
Box Jump 20/sprinkler box

Shauna says you guys are crushing these WOD's and they need to be harder!!  ;)  I love your attitudes!!!

Okay - Let's start ramping them up a bit.

70 squats - 45 lb bar
60 double unders
50 situps
40 wall balls  20/15
30 HR push ups
20 pull ups
10 bar over burpees

2 rounds for time

1-1-1-1-1 - Push Jerk

Then

50  Double Unders
10 Knees to Elbows
10 KB Swings 70/53

40 Double Unders
10 Knees to Elbows
10 KB Swings

30 Double Unders
10 Knees to Elbows
10 KB Swings

20 Double Unders
10 Knees to Elbows
10 KB Swings

10 Double Unders
10 Knees to Elbows
10 KB Swings

For Time

----------------------------------------------

Modified

Use 45/35 KB

Tuesday Hours

We will be open 5am to 6am and
5pm to 7pm

3-3-3 Power clean

Then

7 Squat cleans  115/75
7 Burpees

6 rounds for time

---------------------------------

Modified

7 squat cleans 65/45
7 burpees

4 rounds for time

Update!

Michelle will be at the building to open up at 5pm!  Thanks, Michelle:)

WOD for Monday

1-1-1-1-1 Deadlift

no more than 85% of your maximum weight here.  We are still ramping up from our summer, so don't lift crazy here.

Then

Team up and

4 rounds

Run 500 meters with a partner.  Between the two of you, you must carry a 25 lb weight.  Switch as necessary.

Rest 1 minute between rounds

-------------------------------------------
Modified

Carry a 10 lb plate on the runs.

We will be open at 6 pm tomorrow night because of scheduling conflicts.  Please plan accordingly.

Next Saturday we will be doing the Hero WOD, "Prescott 19."  This workout is to honor the lives of the fallen hotshots who lost their lives on June 30th, 2013.  Here is a video that Crossfit put together for these fallen heroes.  This is a fundraising effort, with the proceeds going to our local fire department.  It's $10 to participate.  See Shauna and Darcy about giving up some of your hard earned cash to support our local firefighters.

We will be having a semi-potluck BBQ afterwards, so get with Shauna and Darcy for food assignments.  Please bring your family and friends.

Shauna and I won't be there tonight.  We have two boys playing football in Hurricane, so we are going to watch them.

Friday, August 23

75 kettlebell swings for time  70/53

Payment

We finally got our paperwork together and will be accepting payment now.  The last few days of August will be pro-rated, then we will go from the first of the month to the first of the next month.  There are many options for payment, so come talk to one of us and get your membership form.  We will also have a waiver for you to sign in the next couple of days.

Thanks and happy wodding!

Everyone needs to sign a waiver in the next couple days.

50 Double under buy in ----

Then

15 wall balls
10 weighted walking overhead lunges (use your wall ball)
5 pull ups

4 rounds for time


-----------------------------

Modified

15 wall balls
10 walking lunges
5 pull ups

3 rounds for time

Work up to a light hang power clean for 5 reps.  Not too heavy.

Then -

7 box over burpees
7 knees to elbows
10 Dumbell Snatch 50/35
Run 200 meters

5 rounds for time

-----------------------------------------

Modified

7 box over burpees
7 knees to elbows
10 Dumbell snatch 25/10
Run 200 meters

3 rounds for time

Tuesday, August 20

20 box jumps 24"/20"
30 hand release push ups
400 m run

3 rounds for time

Modified

15 box jumps 20/16
20 hand release push ups
200 meter run

3 rounds for time

Times for the Week

Monday:
5am-7am
5pm-7pm

Tuesday
5am-7am
5pm-7pm

Wednesday
5am-7am
5pm-7pm

Thursday
5am-7am
5pm-7pm

Friday
5am-7am
5pm-7pm

15-12-9-6-3

Thrusters 95/65
Situps
Lunge steps
Double Unders

1 round for time

Helen

Run 400 meters
21 KB Swings 53/35
12 Pull ups

3 rounds for time


*Modified*

2 rounds for time.

I forgot to post the modified WOD...

20 second handstand hold
6 knees to elbows
9 slam balls

12 minute AMRAP

Thursday, August 15

3 handstand pushups
6 toes 2 bar
9 ball slams

AMRAP
12 minutes

Work on overhead squat form for 5-7 minutes with an empty bar.  Concentrate only on form.  No load.

Then

For Time

25 Pull-ups
100 Wall balls 20/15
25 Pull-ups

We are waiting for a few more bars to show up.  When they do, plan on hitting the olympic lifts a couple times a week.  We are slowly ramping up over the next six weeks with bar movements.  We've had 9 weeks away from heavy weights, and I don't want anyone hurt.

Update!

08/13/2013

Filthy 50

50 Double Unders
50 Burpees
50 Wall Balls
50 Good Mornings
50 Push Press 45lbs
50 knees to elbows
Walking lunges 50 steps
50 KB Swings  53/35
50 Pull ups
50 Box Jumps 24"/20" box

Dirty 30

30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Good mornings
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

New Building, New Hours

Our new building is ready for a wod!  We are in the Pickering's tire shop.  It's at 395 North Center Street; through the dip and past Jim's Service.

This week's hours will be:

Monday
5 am
6 am

5-7 pm


Tuesday
5 am
6 am

5-7 pm


Wednesday
5 am

5-7 pm


Thursday
5 am

5-7 pm


Friday
5 am
6 am

5-7 pm


No Saturday class this week.  As  a side note, we have not got a business license yet.  We are not open for business.  What we are is a group of friends working out together.  Again, this week is on us.  Please come work out with us and have fun.

Monday, August 12

500 m run
50 air squats
40 sit ups
30 push up
20 KB swings 62/45
10 pull ups
500 m run

For time.

Run 400 meters
25 Burpees
100 double unders
25 Burpees
Run 400 meters

1 round for time.

8 pm at the elementary.  This should be the last workout at the park.

Thursday, August 8

7 toes to bar
7 burpees

10 rounds for time

We will meet at 8 pm at the park

Wednesday, August 7

We will meet at the park at 8pm tonight!

For time:

1K run
50 kb swings @ 55/35#
50 HR push ups

-rest 5 minutes-

7 minute amrap:

100 double unders
15 pull ups
5 HSPU

Tuesday, August

A.
Four sets of:
Turkish Get-Up x 3 reps each arm
Rest 90 seconds

B.
In teams of two, with partners alternating to complete entire rounds, complete as many rounds as possible in 30 minutes of:
20-yard Bear Crawl
200 meter Run
20-yard Bear Crawl

Monday, August 5

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest
where the first 8 intervals are
pull-ups,
the second 8 are
push-ups,
the third 8 intervals are
sit-ups,
and finally,
the last 8 intervals are
squats.
There is no rest between exercises.

Keeping Women Down

Keeping Women Down

You don't have to venture to the gym or on the internet for more than five minutes without seeing some dumbass remarks from men who shouldn't be let out of their cages and give the rest of us a bad name. It's hard to imagine why they felt the need to crawl out from under their rock to grace us with their presence, but it's time for them to go back into hiding, post-haste. I can think one specific comment made on the photo of a friend of mine. It reads:

"Whatever you're shooting into your body to gain muscle like a man, has made you look line. Even masculine facial features. Not to mention your man-like body. Why try so hard to not look feminine? Any man that thinks this is sexy should be f*cking another man.  Just saying....Do you have to shave yet?"

Just to clarify, the woman in question is the farthest thing from looking manly. In fact, I consider her to be a petite woman. We aren't dwelling in ye olde Victorian England anymore. We live in a world where woman SHOULD be seen and most definitely be heard. Nothing can hold a beginning female back more than a troglodyte who tells her that women need to remain limp and frail creatures.

Although I have personal goals to be as huge as possible, most of the people I work with are women who simply want to look better or get stronger, my personal goals don't influence the goals of those I work with. It's extremely difficult for these women to get over years of verbal abuse from insecure men who would rather step on women instead of bettering themselves. You can look at the success stories of Michelle or Streaky to see the amazing things they achieved, but also the comments left by detractors. These comments involve such things as "muscles are gross", "eww she looks like a man", and "wow that is just not feminine at all, sorry."

Why do these things need to be said? Some men need to accept the fact that we don't live in the 1950's and women are actually real people, who are free to do with their bodies as they choose, free from societal presuppositions that are imposed on them. 

Without sounding too much like a Pinterest motivational poster, weak men absolutely demand that a woman stays weak as well. Demanding that a woman not have muscle or get strong is implying that you as a man need to exert dominance over the women in question and if you cannot exert that dominance, then she is unattractive to you. Does this sound like a strong man to you?

These are the kinds of things that drive women to count calories, slave away on treadmills, and skip healthy foods for highly processed, fat-free foods. We will never advance as a society as long as we view women as a sub-species that is not allowed to pursue their own goals in strength, competition, and healthy living. If you simply cannot accept the fact that strong women are amazing, then it's time for you to crawl back under the rock from whence you came.


Go forth and prosper, Pastor B out.

10 Reasons Why Heavy Lifting Is Terrible For Women

10 Reasons Why Heavy Lifting Is Terrible For Women

Everyone knows that lifting makes women big, bulky, and less desirable. But, do they know the reasons why? I compiled my top ten reasons as to why women should NEVER EVER even think about touching a weight. Ever. 

 1. You will find less and less that you are asked to go to the kitchen and make a sandwich. What will you do with all that free time?!?

2. Men on the Internet will tell you that you are too big. Can you handle no longer being the object of a stranger's fantasy?

3. Pants won't fit because your butt has gotten so big. Imagine actually filling out a pair of pants, the horror!!

4. Your children might see that a woman can be something more than a frail object meant to please a man. Challenging the status quo is never a good thing.

5. You can eat a much larger amount of delicious food and not gain a pound. Disgusting! Pass the tofu and skim milk please.

6.  Men will avoid you at the gym when you lift more than they do. How are you supposed to know how to lift without their constant coaching?

7. You will be able to open a pickle jar without a man or a knife. No one should possess that much raw power.

8. Your bones will maintain a thick density throughout your life. Do you really want to rob a surgeon of your money for osteoporosis treatment?

9. Heavy lifting can be as diverse as you want to make it. Your time would be much better spent on a treadmill every day watching CNN.

10. You will be shunned from old friends that want you to go clubbing every night. Those are the kinds of friends you just don't want to lose.

Friday, August 2

Partner wod:

Each partner completes 3 rounds of the following:
300 m run
10 hand stand push ups
10 goblet squats
300 m run

while one partner is working the other is RESTING!!

Don't forget guys - We are framing and painting at the new building on Saturday.  If you want to come help, we would love to see you there.

WOD for today

3 rounds

25 KB swings
15 pull ups - Jay and Launa can do Chest to bar pull ups ;)

See you guys there!!

Wednesday, July 31

Complete as many rounds and reps as possible in 4 minutes of:
Handstand Push ups x 10 reps
Toes to Bar x 10 reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
Box Jumps x 10 reps (24″/20″)
Hand-Release Push-Ups x 10 reps

Tuesday, July 30

2 rounds for time:

30 air squats
25 double unders
20 burpees
15 pull ups
10 kettlebell swings

Monday, July 29

A.
Four sets of:

Push Press x 8-10 reps (barbell or dumbbell)
Rest 45 seconds

Single-Leg Hip Bridge x 8-10 reps, hold 15-20 seconds
Rest 45 seconds

Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B.
Four sets for times of:

Renegade Rows x 5 reps
Mountain Climbers x 20 reps*
Run 200 Meters
Rest 2 minutes

*Each step counts as 1 rep

Hey gals and guys - We are headed out of town for a camping trip and won't be there to work out tonight.  We won't be having our type of fun this evening.  We hope you guys all have fun without us.  We'll post a WOD for those of you that want to work out.

10 Burpees
15 Pull-ups
20 Airsquats

5 rounds for time

Thursday, July 25

Five sets of:

Against a three minute running clock, complete:

300 Meter Run
Double-Unders x Max Reps

Rest 3 minutes between sets

(If you don’t have double-unders quite yet, perform singles or lateral jumps over a parallette.)

Tuesday, July 23

We will not be doing a group wod tonight as we will be meeting at 6am at Darcy's to do the Prescott 19. We will be having breakfast after.  It's a bacon buy in!
If you would like to work on something tonight:
practice L-sits and handstand walks!

Monday, July 22

A.
Four sets of:

Alternating Reverse Lunge x 8-10 reps each leg @ 20X1
(perform these with a barbell/kettlebell/dumbbell in the front rack position)
Rest 60 seconds
Strict Pull-Ups x 8-10 reps
Rest 60 seconds
B.
Every minute, on the minute, for 10 minutes:

5 One-handed Snatches (each side)
5 Burpees

Friday, July 19

AMRAP 15 minutes
3 Man-Makers
6 Burpees
9 Box Jumps

Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes.
Bring dumbbells if you have them--even very light ones, actually, especially very light ones.
We will meet in the multipurpose room at 7pm.

Thursday, July 18

AMRAP 12 minutes

10 turkish get-ups (5 each side) 53/35
5 goblet squats 53/35
5 pull ups

Wednesday, July 17

run around the block two times
*rest 4 minutes
6 rounds for time:
40 double unders
20 air squats
10 ring/ bar dips
***the conditioning can be done in either order. Run first then triplet, 6 round triplet then run. Once both are complete finish with FLR’s
+
FLR hold for 3 minutes total time

Monday, July 15

We will Do Thursday's workout today.

Friday, July 12

800 m run
15 burpees
15 toes to bar

3 rounds

Thursday, July 11

Run 500m
25 pull-ups
50 double unders
15 pull-ups
40 double unders
10 pull-ups
30 double unders

Wednesday, July 10

2 sets of:
3 minute amrap:
10 box jump overs
100m run
*rest 2 min
+
2 sets of:
3 minute amrap:
10 hand release push ups
10 goblet squats 55/35
*rest 2 min
+
2 sets of:
3 minute amrap:
burpee pull-ups

*you will complete 2 three min amraps at each station. Don’t move to the next station until you’ve completed 2 three min amraps. After the second 3 min AMRAP at that particular station, rest 2 min and move to the next 3 min amrap station.

Update!!

Sorry--lack of equipment forces a change:)

Kettlebell Annie

50 – 40 – 30 – 20 – 10

Double Unders

Kettlebell Swings 53/35

Monday, July 8

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Friday, July 5

10 hspu
25 box jumps

3 rounds

Crossfit Family

You have the family you’re born into. And then you have other families you find along the way.

For some folks, that’s the military. Or their neighborhood. Maybe a club they join. Some group of folks who “get” them and among whom they feel instantly at home. There’s no tension, no strife, just acceptance and work towards a common cause. Like how families should be, but seldom are.

For us, it’s CrossFit.

Here, we find people who look like us in some ways (callused hands, noticeable traps) and who act like us in some ways (“Come on. More pull-ups. Let’s go.”) But, most importantly, they feel like we do in so many ways. They work hard. They sacrifice. They care. They might be three thousand miles away, or they might be right next to us in the gym. Somehow the distance doesn’t matter. Besides, the blogs and Facebook took care of the distance problem, or so it seems. Miles have faded in the digital world.

There could be a million words written about CrossFit and its legacy to this world, but it might all come down to one: Community. Sure that sounds like sacrilege over the other, more famous phrase: Elite Fitness. But maybe it’s right.

You have the family you’re born into. And you have the CrossFit family you were lucky enough to find along the way.

Shauna and I both feel lucky to have found our Crossfit family here in Enterprise. 

07/03/2013 - Hero WOD Schmalls

Tonight we are doing a Hero WOD at 8 p.m.  There will be no class tomorrow so we can celebrate our nations independence day.

This 4th of July, we honor the many who have given up their life, so we can enjoy our freedoms. One of the the patriots who laid down their life for our freedoms was Justin Schmalstieg.  The video above is a short tribute done by Crossfit about Justin's life.  Today's workout is called Schmalls.

800 Meter run

2 rounds
50 Burpees
40 Pull ups
30 Pistols
20 KB Swings
10 Hand stand pushups

800 meter run

Tuesday, July 2

Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders

Good article on slowing down to gain perspective.

76-year-old phenom Larry the Legend, and 19-year-old phenom Lauren Fisher.

Be Conscious of Your Consciousness
Written by Shane Farmer

What’s really important to you? I’ve found that I all too easily get wrapped up in the day to day “actions,” that I have to perform. My workouts, going to the dry cleaners, meetings etc. What I know in my soul though is that although these things consume my time during the days, they don’t define who I am and my day to day brain often forgets that. I’d ask you to take a similar look at how you define your days and life. Do you get so wrapped up in what someone says to you at the coffee shop that you let it consume the rest of your day? Are you so mad/hurt/surprised that you hold onto that comment and it brings you down until you wake up the next day? I’m guilty of this, I have to make it an active practice to release those feelings and understand that I can’t affect what others do or say.

This is often incredibly hard. What I’ve found is that by hitting a 5 minute pause button on your day, you can reset and let these things go. In writing it sounds easy, in practice it takes some effort. You need to remove yourself from the situation in one way or another, whether physically or mentally. Then you need to cleanse your mental pallet, you can do this by closing your eyes and imagine all the thoughts in your head being put into a balloon, blowing it up, then letting it go into the sky, or imagine writing all the rambling thoughts in your head being written down on a chalkboard then erasing it to get a clean slate.

Once you’ve cleansed that pallet of yours, you can get to the process of setting your new path for the day. Focus in on what makes you happy, what great thing do you have coming in the next couple days? Is there any art you particularly love? Go look at it, even online if you can’t make it in person. Listen to a song. Any of these things can work, but what you’re doing is shifting your mind to a new set of tracks instead of letting it run uncontrollably on its own.

Be conscious of what your mind is saying, self talk has a big impact on your life and often we’re not aware of what it’s saying. So take control and be conscious to your own life, your body will thank you.

Awesome article

Ladies,

Check out this blog post.  It's awesome.

http://crossfitlowell.com/a-157lb-dissection/

Monday, July 1

50 sit ups
50 push ups
25 box jumps
5 wall walks

2 rounds for time

Friday, June 28

10 hspu
20 kb swings
30 air squats
400 m run

3 rounds

Bring weights if you have them and bring a cushion for your noggin.

Thursday, June 27

Five rounds of:

weighted squats 53/35 (ish)

sit ups

double unders

In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a three-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.

Bring weights if you have them.

Wednesday, June 26

10 toes to bar
10 sdhp 53/35
10 pull ups
10 pistols (5 each side)
200 m run

5 rounds
(bring weights if you have them)

Tuesday, June 25

20 Minutes, Every minute on the minute (EMOM)

Even:
10 air squats
10 hand release push ups (hrpu)

Odd:
20 double unders

Any set not completed results in a 5 burpee penalty to be paid at the end of the wod.

Launa

Jesse and I dragged Launa to Cedar City Friday and Saturday to compete in the Utah Summer Games first ever Lifts Fit (CrossFit) competition.  We had this crazy idea that she would do really well.
And she did!! She took 2nd, 3rd, or 4th in all five events!  She ended up fourth overall, missing third by one point and second by two points.  She left with burns on her legs from doing burpees on black mats on the track at one in the afternoon and a new PR on her power clean--155#!!  The lady that was running the event was trying to recruit her Saturday.
She gave 110% every event and left exhausted.
We are so proud of her.  
(They haven't posted pics on the Summer Games website yet, but I will let you know when they do.)

Hi guys,

Shauna finally got a chance to talk to Rusty.  Apparently, there are some hard feelings between other groups who are using the school and our group.  Rusty told  Shauna that the janitorial staff "BEGGED" him to shut down our workout group during the summer because they couldn't keep up.  I wasn't aware that we were leaving a mess for someone to clean up.  In fact, I noticed that we cleaned up after ourselves and other people too.

Rusty told Shauna that we would revisit the workout program in August.  Hopefully, we can get it figured out.  In the meantime, feel free to let Rusty know that we appreciate being able to use the facility as long as we were able to.

Jesse

Hi Guys,

As you are all aware, we've had a hiccup with the facility we have been using for training.  We hope to have it resolved soon.  Until then, we are going to have to be creative where and how we train.  I hope that we don't lose anyone while trying to figure this out.

Shauna and I have been discussing opening a gym in town.  The downside is that we would have to charge to cover rent, utilities and equipment.  As you guys have seen, the equipment isn't cheap.  Are you guys willing to pay a membership fee?  Text me and let me know.

Thanks,
Jesse

Friday, June 7

AMRAP 20 minutes
Run 3 laps around gym
25 sit-ups

Thursday, June 6

50-40-30-20-10
Double unders
Sit ups

Wednesday, June 5

100 double unders
50 hand stand push ups
40 toes to bar
30 shoulder to overhead 165/100
90 m walking lunges

Tuesday, June 4

3-3-3-2-2-2-1-1-1

front squats for max load

Monday, June 3

In honor of Michelle and Michael . . .

44 burpees
7 laps
2 rounds

Happy Birthday!

Friday, May 31

800m run,
21 shoulder to overhead @ 135/85#,
30 KB walking lunges 55/35#
600m run
15 S2O
20 KB walking lunges
400m run
9 S2O
10 KB walking lunges

*hold KB like a goblet on the walking lunges.

Thursday, May 30

Three rounds for time of:

Run 400 meters
Right arm hang, 15 seconds
Left arm Turkish Get-up, 45/25 pound barbell, 5 reps
Left arm hang, 15 seconds
Right arm Turkish Get-up, 45/25 pound barbell, 5 reps
30 second L-sit hold

Wednesday, May 29

50 double under buy in

21-15-9
deadlifts 185/135
box jumps 24/20

50 double under buy out

Tuesday, May 28

21-15-9
kettlebell swings 53/35
sit ups

run 200 m after each set

Melinda will be at the school at 6 am
Michelle will be at the school at 7 pm
Thanks!!

Summer Times

For "Murph" we will meet at the high school at 7pm

We will plan on 6 am and 7 pm times for the summer--but watch the blog as it is subject to change.

Monday, May 27

Memorial Day Hero Wod

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

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.

Friday, May 24

"Jesse"
40 snatches 100/75
40 double unders
40 hang power cleans
40 hand release push ups

Memorial Day "Murph" is coming.....


12 KB swings 70/53
12 Burpees
12 air squats
Run 600 meters
12 chest to bar pull ups
12 toes to bar
12 walking lunges
Run 600 meters

2 rounds

Wednesday, May 22

"Grace"
30 clean and jerk 135/95

Tuesday, May 21

"The Curtis"
5 deadlifts 225/185
21 knees to elbow
81 double unders

32 rounds--














ha! just kidding--2 rounds!!
Happy Birthday, Curtis!

AMRAP – 20 minutes

15 Sit-Ups

10 Box Jumps 24/20

5 Overhead Squat 95/65

2 Wall Walks

Form work:
5 x 3-position clean (low to high) + 1 jerk – rest 60-90 seconds
Form Video

13 minute AMRAP of:

- 10 Steps KB OH Walking Lunges (Right) 25/15kg
- 200 m Run
- 10 Steps KB OH Walking Lunges (Left) 25/15kg
- 20 Weighted Sit-ups (20/15)

Thursday, May 16

5 Snatch 95/65
10 Toes To Bar
15 Double Unders

4 Rounds

Wednesday, May 15

AMRAP – 15 minutes

Farmer Carry 50 meters (30/20 each side)

20 Deficit Push-Ups

Farmer Carry 50 meters (30/20 each side)

20 Overhead Plate Squats (35/25)

Saturday, May 11

For the challenge:
We will meet at 7:30 to do "Nancy"

Nancy
400 m run
15 overhead squats 95/65

5 rounds

**I did a little research and found that this type of workout was recommended due to the combination of bar work and cardio.
See you then!

Friday, May 10

21-15-9

deadlifts 225/185
bar over burpees

Challenge Info

Those of you doing the challenge:
You must have your $10 in by Friday to be in our elite challenge club.
You will want to take Thursday or Friday as a rest day--you may do an "active" rest day and come run or work on pull ups, etc.
There is going to be a programming change in the way of the benchmark wod we will do on Saturday.  I've been doing some research and have made some adjustments.  You will find out Saturday morning what the change is.

Thursday, May 9

20 min AMRAP:

- 10 overhead walking lunges (45/25)

- 10 HR push-ups

- 10 KB swings (53/35)

- 200 m run

Challenge Info

For those of you doing the challenge:
We will be oing our benchmark WOD on Saturday.  We will let you know the time. Anyone who doesn't get it done Saturday, you can do it Monday. That will be the deadline for the beginning benchmark.
It will also be the deadline for the initial weigh and measure and run. Get those done as well.
Good luck and see you at the finish line!

Wednesday, May 8

400 m run
20 double unders
10 hang cleans 115/85#

4 rounds

Tuesday, May 7

100 ft Walking lunge
25 Knees to elbows
50 Push-ups
100 Double-unders
25 Overhead squats, 65 pounds
50 Sit-ups

Monday, May 6

6 Rounds of:

6 Handstand Push-Ups

6 Box Jumps 30/24

6 Kettlebell Push Presses 53/35

Friday, May 3

10 toes to bar
20 double unders

AMRAP 12 minutes

"Helen"
400 M Run
21 Kettlebell Swings 53/35
12 Pull Ups
3 Round

Challenge

Anyone wanting to do a spring challenge, bring your drive and $10 to Friday morning's workout.  Shauna will have papers and instructions!

Wednesday, May 1

Four rounds for time

run 500 m
rest 90 seconds

**aim for a two minute or less time on each round

Tuesday, April 30

Three rounds, 15-12-and 9 reps, for time of:

135/95 pound Thrusters
45/25 pound weighted Pull-ups

For weighted pull-ups, placing a dumbbell between the legs above crossed ankles works great.

Monday, April 29

Ten rounds for time of:

135/95 pound deadlift, 15 reps
15 push-ups

10 Shoulder press 105/75#(for all reps)
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Thursday, April 25

3 rounds for time:

400m run
15 burpees
20 toes 2 rings

Wednesday, April 24

Crossfit Football WOD

One Minute On…One Minute Off…for 10 minutes.

30 KB Swings – 55/35

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.

*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*If you count a penalty, perform a single 800 meter run for each penalty.

Tuesday, April 23

5 minute amrap of:

5 thrusters 65/45
5 T2B

*rest 3 min

10 minute amrap of:

30 double unders UB
15 squats
10 push ups

Monday, April 22

For time:

100 Double Unders
100 m Farmers Carry- heavy as possible.
30 Pull-ups
100 m Farmers Carry
30 Pull-ups
100 m Farmers Carry
100 Double Unders

Run 1000 meters

then

3 rounds

10 Thrusters 95/65
20 pull ups

then

run 400 meters

I stole this off another blog, but thought it was fitting for us.  These are 10 things learned from the Crossfit Games.

1.) You can’t just want it really bad. You have to train really freakin’ hard all year too. Duh.

2.) You can always do more than you think you can. And if you can’t? Then you needed that blow to your ego anyhow …

3.) Your friends at the box want you to do well almost more than you do.

4.) If you didn’t nod your head to #3, then you might need a new box or you might be a jerk with no friends. Either way, you should probably look to make some changes …

5.) Dave Castro must not have been hugged enough as a small child.

6.) If you call any workout “easy” then you’d better be at the top of the leaderboard.

7.) In your gym, the bravest person might not be at the top of the leaderboard — the bravest person might actually be at the bottom.

8.) “Pain” spelled backwards is close to “nap” … and, yeah, you earned it.

9.) After 150 wallball, double-unders will leave the casually committed faster than a pissed-off girlfriend. You’re sweating and stumbling and blowing snot, and your dubs are walking away, one hand up, not wanting to put up with your half-hearted effort anymore.

10.) Air is delicious