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