5 rounds for time

10 shoulder to overhead 115/75
10 kb swings 70/53
10 box jumps 24/20

Rest 1 minute between rounds.

Be prepared for Friday, it's going to a partner WOD and a rough one. You have all weekend to recover. 😳😁😱

12.2

AMRAP 10 minutes

30 snatches 75/45

30 snatches 135/75

30 snatches 165/100

As many as possible at 210/120

We will not be open Wednesday night or Thursday (all day) to celebrate the new year.
Thanks and have fun!

21-18-15-12-9-6-3

wall balls 20/14
burpees on to a plate
abmat sit ups

Ring push ups ladder
1 the first minute
2 the second minute
3 the third...
Until failure
Rest five minutes

Overhead squats 1/2 body weight ladder
1 the first minute
2 the second minute
3 the third minute
....
Until failure

Minute 0-10:00

10-8-6-4-2
Deadlift 155/115
Handstand push-ups

Minute 10:00-20:00
Even minute - 5 squat cleans 135/95
Odd minute - 50 double unders

Tomorrow, December 24th, we will do the 12 days of Christmas WOD. We will only be open for one class between 8 am and 10 am.  There will not be an afternoon class.  We look forward to seeing all of you there.

 If you have family in town, they are welcome to come workout with us.  Also, if your kids want to do this workout with us, they can.  We will write this workout for all ability levels.  Those of you that have done this workout know how fun it is.

20 minute AMRAP

every two minutes:
1 round of Cindy
max reps clean and jerk 135/95

Score: total reps of clean and jerk

Cindy:
5 pull ups
10 push ups
15 air squats

Hours

Gym hours for the holiday week:
Monday= 8-10 am 5-7 pm
Tuesday and Wednesday=regular hours
Thursday=closed
Friday=regular hours

1 rep max

Shoulder to overhead

Deadlift

3 Rounds For Reps:
1 Min: Wallwalks
1 Min: Box Jumps
1 Min: Sit-ups 
1 Min: Walking Lunges
1 Min: Double Unders 
1 Min: Rest

Party Cancelled

Okay--so I posted too early!! So many of us are going to be gone--our informal get-together on Friday would likely be a "party" of two. Ha! We will {instead} schedule a fun-filled "12 Days of Christmas" WOD to celebrate. Sorry and Merry Christmas!

10 minutes to complete

30-20-10
Kb swings 53/35
Hand release pushups

At the 10 minute mark

15-12-9
Thrusters 115/75
CTB pullups

Ring dip ladder
1 the first minute
2 the second minute
3 the third minute
Etc.

Until failure

Then

Hang clean ladder 3/4 body weight
1 the first minute
2 the second minute
3 the third minute
Etc.

Holiday Get-together

We will have an informal get-together at 7 pm Friday night at the City Offices.  Please come celebrate with us...bring your favorite treat: cookies, chip n dip, drink, cheese n crackers....whatever!

9-7-5

Deadlift 315/225
Box Jump 30"/24"
Wall Ball 20/15 to an 11'/10' target

There is a 7 minute time cap on this workout.  If you don't finish in less than seven minutes, there is a 50 burpee penalty.

Run 1000 meters
30 dips
30 sumo deadlift high pulls 75/55
30 handstand push-ups
30 power snatch 75/55
30 burpees
30 pullups
30 thrusters 75/55

#iloveibuprofen

50 double unders
12 pull ups
16 weighted walking lunges 45/25#
60 second weighted plank hold

5 rounds

21-15-9
Deadlifts 225/185
Toes to bar

Run 400 m after each couplet

EMOM 21 minutes

1st minute - 5 power cleans 115/75 (if you can handle 135/95, then do that weight)
2nd minute - 10 pull-ups
3rd minute - 30 double unders

Repeat until time expires, or you do.....

10 burpee pull ups
10 back squats 135/95
10 box jumps 24/20

4 rounds

"Fran"

21-15-9

Thrusters 95/65
Pullups

10 Box jumps 24/20
20 Wall balls 20/15
30 Alternating snatches 50/35
3 Wall walks

4 rounds

15 minutes to a one rep max squat clean

Then

20 toes to bar
20 front squats 95/65
20 burpees
50 double unders
20 burpees
20 front squats 95/65
20 toes to bar

50 air squats
7 CTB pullups
7 ring dips
10 hang cleans 95/65

3 rounds for time

10 --> 1

shoulder to overhead 105/75
kb swings 70/53
20 double unders every round

21-15-9
Deadlifts 225/185
Ring dips

T-- thrusters 95/65 x 5
H-- hand release push ups x 10
A-- abmat sit ups x 15
N-- ninety second plank
K-- knees to elbows x 5
S-- shoulder to overhead 95/65 x 10
G-- goblet squats 53/35 x 15
I-- inverted push ups (handstand push ups) x 5
V-- v-up x10
I-- incline push ups x15
N-- ninety m run x 4.44
G-- ground to shoulder (power clean) 95/65 x t

10 hang cleans 115/75
8 Burpee box jumps
6 toes to bar
4 hand stand push-ups
20 double unders

4 rounds for time

Then

1 minute chin over the bar hold

8 CTB pullups
10 goblet squats 70/53
12 walking lunges with kb
14 wall balls

5 rounds

15 deadlifts 135/95
10 power snatches 135/95
5 overhead squats135/95

3 rounds for time

Thanksgiving Week Hours

We will be open regular hours this week with the exception of Thursday--closed for Thanksgiving! No kids classes this week!
5-6am M T W F
8-10am M W F
5-7pm M T W F

Thanks!!

We are doing a workout at 10:00 tomorrow if anyone is interested.

20 back squats 95/65
20 ttb
16 bs
16 ttb
12 bs
12 ttb
8 bs
8 ttb
4 bs
4 ttb
Run 400 meters
4 burpees
4 front rack lunges 95/65
8 burpees
8 front rack lunges
12 burpees
12 front rack lunges
16 burpees
16 front rack lunges
20 burpees
20 front rack lunges

Partner WOD

Partner one holds 225/185 off the ground (think deadlift)
While partner two does 50 double unders
Then partners alternate snatches 95/65, each partner completing 10
Then partner two holds 225/185 off the ground
while partner one does 50 double unders
Then partners alternate snatches 95/65, Each partner completing 10

All this for time

6 CTB pullups
8 Russian kb swings 70/53
10 box jump overs

6 rounds for time

Then

100 double unders for time

12.1

AMRAP 7 min.

burpees

*if you are new to this, try to break 60
*if you have done this for a minute, try to break 100
*if you are a firebreather, try to break 130

As Many Rounds And Reps As Possible in 10 Minutes

5 shoulder to overhead 115/75
10 deadlifts 115/75
15 box jumps 24/20

Back squats

4 sets of 2-3 reps

pr!

then

30 pull ups

21 squat cleans 95/65

30 hr push ups

15 squat cleans 115/75

30 toes to bar

9 squat cleans 135/95

one round for time

*use one bar, add weight as you progress

100 double unders
50 wall balls
25 dead lifts 185/135

2 rounds

15 minutes to work up to a one rep max power clean

then....

3 minute AMRAP sit ups
*rest 60 seconds
3 minute AMRAP thrusters 95/65
*rest 60 seconds
500 meter row for time

Every Minute on the Minute
21 minutes
1st minute=7 pull ups
2nd minute=14 front rack reverse lunges 95/65
3rd minute= 10 burpess+10 double unders
(so on for a total of 7 rounds of this series)
*if you don't finish a set, start at the top of the minute with the next movement

Sorry about the viewing issues on today's post--I think I have it fixed.

Happy wodding!

1 rope climb
then
3 rounds
9 power cleans 135/95
9 box jumps 30/24
12 minute time cap

then

1 rope climb
then
3 rounds
9 shoulder to overhead
9 pull ups
12 minute time cap

21-15-9
HSPU
Front Squats 135/95#
Bar Facing Burpees

6 dead lift 225/185
8 ring dips
10 burpees onto a 45 lb plate

7 rounds

"Annie"

50-40-30-20-10

Double unders

Situps

EMOM for as long as possible

EMOM

Minute 0-5

3 thruster 95/65
3 wall balls 20/15

Minute 6-10

6 thrusters 95/65
6 wall balls 20/15

Then every two minutes:

Minute 11-13-15

9 thrusters 115/85
9 wall balls 20/15 to 11 foot mark

Minute 17-19-21

12 thrusters 115/85
12 wall balls 20/15 to 11 foot mark

This workout continues until you don't finish a round in the required time. Your score is the total number of reps completed.

Okay guys, I'm going to take a chance on the afternoon group being able to run.  So, here's the workout.  If it's too cold in the morning to run, row 400 meters instead.


Run 400 meters
3 Squat cleans  135/95

Then: 2 rounds of Cindy

5 pullups
10 pushups
15 airsquats

Do the whole thing 4 rounds for time.

There is a 22 minute time cap on this workout.

10 HR Pushups
20 KB Swings 53/35
25 Ab Mat situps

5 rounds for time

Then:

4 x Bent over barbell rows - sets of 3 HEAVY
4 x Weighted Ring Dips - sets of 3-5

10 Power snatch 95/65
10 Box jump overs 24/20
10 Thrusters 95/65
10 Power cleans 95/65
10 Burpee chest to bar pull ups
10 ring dips
10 burpee chest to bar pull ups
10 power cleans
10 thrusters
10 box jump overs
10 power snatch

AMRAP 15 minutes

8 Ball slams 20/15
8 Toes to bar
8 Overhead squat 95/65

20 handstand push-ups
40 KB swings 53/35
60' walking lunge with the kettlebell you just swung.
80 double unders
60' walking lunge with the kettlebell
40 KB swings 53/35
20 handstand push-ups

1 round.

9-7-5

Squat clean 185/135
Chest to bar pull ups

Then

9-7-5

Deadlift 185/135
Wall balls - 20 lb ball for men and women. Men throw to 11 feet/ women throw to 10 feet.

Then

100 double unders

Clock does not stop between rounds.

Run 400 meters

50 pull-ups

Run 400 meters

50 push-ups

Run 400 meters

50 sit-ups

Run 400 meters

50 squats

One round for time.

Schedule Change

Folks,

Unless we get a number of people requesting it, we will no longer be open from 6-7 a.m.  If you hear of someone wanting that time, let us know.

Thanks!

Great News!!  It's a partner WOD.

Each partner works one at a time.  Then tag your partner and they get to work, and you get to rest.  Each partner has to finish the entire round before tagging in their partner.

15 Burpee box jumps 20" box for men and women
15 Squat Cleans 95/65
12 BBJ 20"
12 SC 95/65
9 BBJ 20"
9 SC 95/65
6 BBJ  20"
6 SC 95/65
3 BBJ 20"
3 SC 95/65

Person one does the first set of burpee box jumps AND the squat cleans.Then they tag their partner who also does 15 of each movement.  Partner two tags one, and that person starts the round of 12.  The good news is there is  a lot of built in rest in this WOD.  Bad news, the rest periods get shorter toward the end of the workout.

Saturday's Halloween WOD

We will work out at one p.m. on Saturday.  The workout may include, but is not limited to the following movements: deadlift, run, sit ups, air squats, kettlebell swings.  Maybe wall balls and pull ups. The lifts will be light.

The deal is: each person puts their name in the hat. Names are pulled out and people paired up. One person is the living and one the zombie. The living starts three minutes ahead of the zombie. 
*If you are a Zombie you must catch your partner. If you fail to catch your partner, you must do a penalty of 25 burpees after the workout.

**If you are alive and you get caught by your Zombie partner, then you must also do the 25 burpees.The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

You needn't dress up, but we won't care if you do. Costumes must be rated G.

3-3-3-3

Front Squat

7 touch n go deadlifts 185/135
14 box jumps
21 wall balls

4 rounds for time

Tabata this.....

Hand release pushups
Then
Ab mat situps
Then
Air squats
Then
Kb swings 53/35

20 seconds on, 10 seconds off.

8 consecutive rounds of each exercise.

15 power clean @ 95/65
30 T2B
15 burpee pullups
30 push press @ 95/65
100 double unders
30 thrusters @ 96/65
15 burpees to a 45# plate
30 oh reverse lunge steps 95/65
15 power cleans 95/65

This next Saturday (the 25th), we will do a Halloween themed zombie wod.  We will probably do it in the afternoon so the weather will be nice.  Tell your friends and neighbors!  It is going to be super fun!!

15 thrusters 115/85
1 rope climb
12 thrusters 115/85
2 rope climbs
9 thrusters
3 rope climbs
6 thrusters
4 rope climbs
3 thrusters
5 rope climbs

1 round for time

12 minute AMRAP

2-4-6-8.....

Ground to overhead  75/45
Bar facing burpees

4 sets of

5 back squats

Then

25 pull-ups
100 wall balls
25 pull ups

1 round

25 pull-up buy in

Then

50-40-30-20-10

Alternating dumbbell snatch 50/35
Air squats

Then

25 pull-up buy out

1 round

WOD:
3 Rounds:
7 Deadlifts (315/205)
7 Box Jumps (30/24)
Then,
3 Rounds:
7 Front Squat (135/95)
7 Shoulder To Overhead

*15 Min Time Cap* 

Saturday Partner Workout
9am--this will be fun, please come!!

10 tire flip buy in (done with partner)

100 partner sit ups (with 15# med ball)

for the next movements, work is split evenly--while one partner works, the other partner holds a 35# goblet squat

80 walking lunges
60 burpees
40 hand release push ups
200 m run (both partners run, one holds the weight down, the other holds it back)

50 double unders
21 push press 115/75
21 front squat 115/75
50 double unders
15 push press 115/75
15 front squat 115/75
50 double unders
9 push press 115/75
9 front squat 115/75

Crossfit total

1 rep max over head press
1 rep max deadlift
1 rep max squat

Couple of basic rules here....

Don't be Stupid
Don't be greedy
Don't be pigheaded

You know what you can lift safely.  If form is breaking down, that's it.  You're done.  Don't hurt yourself.

Fight Gone Bad

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. One point is given for each rep, except on the rower where each calorie is one point.

5 KB sdhp 53/35
5 KB swings 53/35
5 KB goblet squats 53/35
5 KB snatch (alt. arms)
7 minute AMRAP

XFIT 878 Lifestyle Challenge 2014

Important things to know:

Exercise, nutrition and sleep make a virtuous circle comprising the three essential

elements of fitness.

Exercise:

You know exercise is good for you…but do you know how good?  (http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20048389)  And how important are rest days? (http://www.theboxmag.com/crossfit-workouts/rest-day-recommendations/)  For our challenge, we strongly urge two rest days each week.

Nutrition:

For our challenge, we will base nutritional excellence on the Paleo Diet. (http://thepaleodiet.com/what-to-eat-on-the-paleo-diet/)

EAT:

• Grass-produced meats
• Fish/seafood
• Fresh fruits and veggies
• Eggs
• Nuts and seeds
• Healthful oils (Olive, walnut, flaxseed, macadamia, avocado, coconut)

DON’T EAT:

• Cereal grains
• Legumes (including peanuts)
• Dairy
• Refined sugar
• Potatoes (white,russet)
• Processed foods
• Salt
• Refined vegetable oils

Rest:

If you’re like most, you probably don’t think much about how well you sleep. All know they feel better when they sleep more, so you probably want to sleep well and are upset when you don’t sleep as much as you want. But getting good sleep is more than just sleeping more, and it does a whole lot more for you than make you feel a little better during the day. Good sleep is one of the most important elements of health maintenance, as well as athletic performance and improvement. (http://journal.crossfit.com/2012/06/sleeping-for-performance.tpl) For our challenge, we aim for 7 hours of sleep minimum each night.

     You need to measure your chest, waist, hips, biceps, thighs, and calves as outlined on your challenge paper.

     Weigh yourself and take some pictures.  This is SUPER important.  You will not be able to see the progress if you don’t take photos.

     Perform the challenge workout the first week of the challenge and the last week of the challenge.  Do not do the one on the back of the challenge paper!  Do this instead:

“Fight Gone Bad”

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-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, except on the rower where each calorie is one point.

You will want to see progress, but you want it to be genuine, so don’t game this!  Go hard on the first time and the second time!!

GOOD LUCK!!!

5-4-3-2-1
Push Jerk - try for a PR here!!!


15 bar over burpees
5 overhead squat 95/65
12 bar over burpees
4 OHS
9 bar over burpees
3 OHS
6 bar over burpees
2 OHS
3 bar over burpees
1 OHS

1 round for time

Due to SOOOOO many requests....we are starting a lifestyle challenge on Wednesday.  Pick up your sheets at the gym.  Here are the basics: the challenge lasts 42 days.  $10 entry fee.  Winner gets the pot.  Things that earn you points: hydration, sleep, exercise, nutrition, progress.  I will have detailed guidelines on Tuesday.  Get your brains ready!

We are planning on a workout on Saturday morning at 9 am.  If you want to come workout with us, or want to bring a friend with you - that would be awesome.

The workout is called Riley.  It's a Crossfit Hero WOD in honor of a service member who lost their life.

1.5 mile run
150 burpees
1.5 mile run

1 round.

2 squat cleans 95/65
Run 200 meters
4 squat cleans 96/65
Run 200 meters
6 squat cleans 95/65
Run 200 meters
8 squat cleans
Run 200 meters
10 squat cleans
Run 200 meters
12 squat cleans
Run 200 meters
14 squat cleans
Run 200 meters
16 squat cleans
Run 200 meters

1 round

7 minute AMRAP

2-4-6-8.....

Wall balls 20/14
Pistols

Then

7 minute AMRAP

5-10-15-20-25....
Double unders
Each set must be unbroken
The rope must stop between sets

5-4-3-2-1  Weighted pullups

Then

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

Deadlift (bodyweight)
Situps
KB Swings  53/35

10 minute time cap #bettermoveyoass

Run 400 meters
15 pull ups
30 KB Swings

Rest 2 minutes  (long rest - run fast!!)

4 rounds for time.

7 Dumbbell thrusters  45/25
1 Rope climb

7 rounds for time

10 front squats 115/75#

10 kettlebell swings 53/35#

10 box jumps 24/20#

7 rounds

10 burpees
30 sit-ups
50 double unders

Rest 1 minute between sets

4 rounds for time

Because you get to rest, your pace should be faster than comfortable. Go wide open for as long as you can.

3-3-3

Heavy back squat

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

Then:

In teams of two

12 man makers - pick a weight that challenges you.

25 Double unders

Run 400 meters

4 rounds for time

One partner does the man makers/one partner does the double unders - then switch each round.  Both partners run the 400 meters.  You cannot start the next round until both partners are in the building from the run.

Reebok CrossFit ONE Movement Demo "Man Maker"

I found this article on another site, and thought it was worth sharing.  I hope you guys enjoy it. 


Making Incremental Changes
Written by Zach Erick

Let me tell you a little story. One day, I woke up and I decided to be a distance runner. I had never ran more than a few miles at a time, had no idea how far I was supposed to run throughout the week, and knew nothing about proper running mechanics.

My first week training, I logged a whopping 30 miles. I was pretty much a distance running prodigy (in my head.) Meb Keflezighi had a new force to reckon with and his name was Zachary Erick. The second week, however, the wheels started to come off the carriage. My body felt like it was hit by a truck from the week prior. I was unable to recover over the weekend, and I had hamstrings tighter than a piano chord. I had to rest and recover the remainder of the week.

I was only in the second week of my most excellent training program, destined for greatness, and I already had to re-evaluate whether I’d be able to run in Boston that year!

Moral of the story: Incremental change is the key to success. Rome wasn’t built in a day and neither was Rich Froning’s bod. Whether it be your training program, diet, or lifestyle habits, you cannot wake up one morning and do a 180 on your current lifestyle. It should only be one degree at a time.

Take your diet, for example. One of the simplest, yet biggest, changes you can make to your diet is swapping out any sort of juice, soda, or “flavored” water, to JUST water. That minuscule change has a huge effect on your daily caloric intake, sugar intake, performance in the gym, as well as how you feel throughout the day. If you’re addicted to sugar-filled liquids and have a hard time cutting them out of your diet altogether, then slowly decrease the amount you drink throughout the day over the course of a few weeks. We wouldn’t want you going into relapse – waking up in some alley with a bunch of empty Dr. Pepper cans scattered on the ground and your pants missing.

Keep in mind as you continue your journey through fitness that the road to becoming physically fit is a marathon – not a sprint. I don’t care if you start the race at a snail’s pace as long as you’re going in the right direction. Small adjustments to diet, exercise, and working on mobility will lead to a massive change over time – as long as you stick with it. The ‘Look Good, Feel Good’ Challenge is a perfect example of incremental change. The LGFG challenge is not a “you have one week to lose 20 pounds, GO!” type of competition. The changes you see in our participants body composition are the result of small changes that ultimately have a profound effect over the course of nine weeks.

Whether you just started CrossFit, or you’re shooting for the Games this year, remember that anything worth having takes time. Stick with the program, progressively increase the amount of time you mobilize throughout the day (or whatever your goal is in the gym is), and piece by piece swap out a certain food that may not be so healthy for it’s better alternative.

"Good bye legs"

30 CTB Pullups
Run 400 meters
15 Thrusters 115/85
Run 800 meters
15 Thrusters 115/85
Run 400 meters
30 CTB pullups

10 minutes to work to a 1 rep max power clean


Then:

10 Push press  95/65
10 box jumps 24/20
20 air squats

Run 200 meters  (this should be paced at a fast run)  think sprint

4 rounds for time

60 double unders
30 wall balls 20/15
20 deadlifts 185/135

3 rounds for time

You have 3 minutes to complete
10 overhead squats 75/45
10 CTB pull-ups

You have 3 minutes to complete
12 overhead squats 75/45
12 CTB pull-ups

3 minutes to complete
14 overhead squats 75/45
14 CTB pull-ups

......

1 Power Clean  95/65
1 Ring Dip
1 Bar over burpee
2 Power clean 95/65
2 Ring Dips
2 Bar over burpees
3 Power Cleans 95/65
3 Ring Dips
3 Bar over Burpees
4...
4...
4...
5...
5...
5...
etc...

AMRAP 12 minutes

Score is total number of reps.

8 reps walking lunge 95/65
8 hand stand pushups - sub wall walks

4 sets of each - not for time

Then

50 pullups
25 squat cleans  155/115

1 round for time

How's everyones legs holding up?  We've been hitting it hard the last couple weeks, so todays WOD will be a nice break for everyone.  This is one of my favorite WODs because it's so many different movements and easy to keep track of.

"Dirty Thirty"

-30 Box Jumps 20″

-30 Jumping Pull-Ups

-30 KB Swings 53#/35#

-30 Walking Lunges

-30 KTE

-30 Push Press 45#

-30 Good Mornings 45#

-30 Wall Ball Shots 20#/15# - Guys shoot for 11' - Girls shoot for 10'

-30 Burpees

-30 Double Unders

10 Toes 2 bar
20 overhead weighted walking lunges 95/65
40 Double unders
80 kb swings 53/35
1600 meter run

1 round for time

On 9/11/2001 2,994 people were killed in the worst case of terrorism on United States soil.  Today is the anniversary of that act.  2,994 people is a lot of people - it's twice the population of the town that we call home.  I hope we never forget that there are people who would do us harm for no other reason then because we exist.  Today's WOD is in memory of all those Americans who lost their lives on 9/11.

09/11/2001

9 Rounds

11 Back squats 135/95

20 Sit ups

01 Rope Climb

If you can't do a rope climb, you can substitute 2 wall walks for the rope climb.  

4 rounds for time

Run 200 meters
5 deadlifts 225/185
10 handstand push ups

WOD: AMRAP 12 min.
6 push press 115/75
12 pull-ups
18 sit-ups

I Don't Look Good Naked Anymore

If this is you - let us help!!!

"Helen"

Three rounds for time:

Run 400 meters
21 Kettlebell swings (62/44)
12 Pull-ups

20 minute AMRAP

100 double unders
75 air squats
50 burpees
25 sit-up get ups (do a regular sit-up, then stand up onto your feet without using your hands)

For time

25 KB Swings 53/44
25 Thrusters 45/35
25 KB Swings 53/44
25 Thrusters 45/35


Rest 10 Minutes

EMOM for 10 minutes
15 Wall Ball Shots

Score is total wall ball shots

Sorry Trudy, I got busy at work and posted so late.

6 hand stand pushups
4 hang snatch 115/75
24 air squats

5 rounds for time

15 Squat cleans  115/75  or 135/95
10 Toes 2 bar
Run 400 meters

4 rounds for time

"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Post time to comments.

Enlarge image

We will be open at 8 am and 9 am for two classes.  This one should be fun.  Hope to see everyone there.  The girls weight on this one is 65 lbs.  

Hey guys- plan on a hero WOD on Monday. We are planning two classes. One at 8 am and one at 9 am. We will be closed the remainder of the day.

WOD for Friday

16 minute AMRAP

4 KB swings
4 pull-ups
25 double unders
8 KB Swings
8 pull-ups
25 double unders
12 KB swings
12 pull-ups
25 double unders
16 kb swings
16 pull-ups
25 double unders
.......
And so on until time expires

Fight gone bad

3 rounds

Wall balls 20/15
Sumo deadlifts high pulls 75 lbs
Box jumps 20"
Push press 75 lbs
Calorie row

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-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, except on the rower where each calorie is one point.

400 m run with kettlebell or dumbbell 53/35

Then....

12 Min AMRAP
30 Double Unders

5 Ground To Overhead (135/95)

4 rounds for time

Run 400 meters
5 burpees
10 toes 2 bar
15 kb swings 53/35
20 sit-ups

Partner WOD 

50-40-30-20-10

Deadlifts 225/155

Push presses 115/75

Box jump overs 24/20

One partner works, the other rests.  All deadlifts complete before moving on to push presses, etc. 

Some of you guys saw the climbing rope arrived, finally. I couldn't find a way to hang it securely, and don't want anyone to climb until we have an opportunity to show you some different techniques to save your hands. Obviously, we don't want anyone to fall and get hurt.

10 hang snatch 95/65
8 burpees
6 box jumps
4 CTB pull-ups
2 hand stand push-ups

4 rounds for time.

I hope everyone has a great weekend!

2 wall walks
30 second plank
200 m run

12 minute AMRAP

25 wall balls 20/15
25 double unders

6 rounds for time

3 rounds for time

Run 800 meters
10 Front squats 185/135
1 jerk 185/135
20 pull-ups

25 minute time cap

4 squat cleans 115/75
8 box jump overs
12 OH weighted walking lunges 45/25
24 double unders

5 rounds for time

10 dead lifts 135/95
15 bar over bar facing burpees
10 dead lifts 185/135
15 bar over bar facing burpees
10 dead lifts 225/185
15 bar over bar facing burpees
10 dead lifts 275/225
15 bar over bar facing burpees
10 dead lifts 315/275
15 bar over facing burpees
10 dead lifts 365/315
15 bar over burpees
10 deadlifts 415/365
15.....

As many reps as possible in 21 minutes.

---------------
Then rest 5 minutes

Sprint 400 meters for time

100 wall balls
100 push-ups
100 sit-ups
100 airsquats

In order. Each movement must be completed before going onto the next movement.

1600 m run
100 medball sit ups 15#
For time

Then....
4 wall walks
At the wall of each walk, perform 4 shoulder touches

3 power snatch 115/75
3 box jump overs 24/20
25 double unders
6 power snatch  115/75
6 box jump overs 24/20
25 double unders
9 power snatch 115/75
9 box jump overs 24/20
25 double unders
12 ......
12.......
25 ......

AMRAP 16 minutes

Score is total reps completed

Then

10 Turkish get ups 53/35 (5 each side)

3 rounds for time of:

20 Hand-Release Push-Ups
20 Russian KB Swings 70/53#
20 Sit-ups

Rest 5 min

For time:

400m Farmer Carry 55/35# (each hand)
30 Burpee Pullups.

Run 400 meters
15 toes to bar
30 thrusters 65/45
Run 800 meters
15 toes to bar
30 thrusters
Run 400 meters

Work to a one rep maximum push jerk. Focus on form and getting under the bar.

Then

9 push press 95/65
7 Russian kb swings 70/53 (eye level)
5 burpees
3 wall walks

14 minute AMRAP

6 rounds

Run 400 meters for total time. These should be faster than your mile pace.

Rest 1:1

That means if it takes you 1:30 to run 400 meters, you then rest 1:30 before starting your next run. If it takes you 2:00, then you rest 2:00 minutes between each run.

50 double under buy in
10 pull ups
1 hang clean 95/65
9 pull ups
2 hang clean
8 pull ups
3 hang clean
7 pull ups
4 hang clean
6 pull ups
5 hang clean
5 pull ups
6 hang clean
Etc to
1 pull up
10 hang clean

This will be the last week of "summer schedule." Starting August 11th, we will do mornings from 5-7.

Afternoon kid classes will go back to 4-5.

Evening times will be back to 5-7.  I know it's still hot, but kids are back to school, so ....

Starting in September, we may add a class in the morning from 8-9:30.  Ask around and see if that is a time people might come.

Please spread the word.

Today's WOD

21-15-9

Dead lift 225/185
Ring dips

50 sumo dead lift high pulls 70/53
50 knees to elbow
50 wall balls 20/15
50 box jump overs

Wow! I hope you realize that you exceeded what you thought you could do. Shauna normally has the fastest time on the board. 4 of you beat her time today, and those that didn't beat her, came dang close. I was getting nervous thinking about all of the jump ropes that I was going to order.

You guys crushed that WOD.  I heard the level of intensity in the gym was awesome. That difference in intensity is the difference in results. If you want to see great results, you must have great intensity.

15 push ups
100 m run

10 rounds for time

You guys have been killing it the last two nights!

Run 400 meters
40 unbroken kettle bell swings 53/35
Run 400 meters
30 unbroken kettle bell swings 53/35
Run 400 meters
20 unbroken kettlebell swings 53/35

If you break on the kb swings there is a 200 meter run penalty. You must run when you break, not at the end of the WOD. Have fun!!!

If anyone beats Shauna and RX's, I will buy them an Rogue jump rope (one of the good ones). If Shauna beats everyone, she gets the rope.

Have fun!!

WOD for Tuesday July 29th

20 front squats 115/75
30 box jumps 24/20
75 double unders
15 front squats 115/75
20 box jumps
50 double unders
10 front squats 115/75
10 box jumps
25 double unders

Workout for 7/25/2014

5 rounds
Max reps in 3 minutes
3 power cleans 135/95
6 push ups
9 air squats
Rest 2 minutes

20 minute AMRAP

5 pull-ups
10 push ups
15 airsquats

15-12-9

Thrusters 115/75
CTB pull-ups

---------------
Rest

Then

75 wall balls for time

We will be closed on Thursday, July 24th for the holiday.  Normal hours on Friday.

100 airsquats
Run 200 meters
80 sit-ups
Run 200 meters
60 kb swings 53/35
Run 200 meters
40 kb push press (20 per arm)
Run 200 meters
20 box over burpees
Run 200 meters

12 double unders
10 push press 95/65
8 walking lunges
6 toes to bar

6 rounds

every two rounds:
run 200 m frontwards
run 200 m backwards

10 pull ups
10 snatches 95/65
Run 400 meters

3 rounds

Run 500 meters
40 box jumps 24/20
30 power cleans 95/65
20 handstand push-ups
10 ring dips
20 handstand push-ups
30 power cleans
40 box jumps
Run 500 meters

Alright....so this one is a bit complicated, so if you have any questions about it- ask Darcy. She won't know the answer, and it will be funny.

800 meter run

Rest 5 minutes

Then while holding a kettle bell 53/35, complete the following for time

3 rounds

Run 200 meters
20 kettle bell swings
15 box step ups while holding the kettlebell
10 goblet squats

If you set your kettlebell down for ANY reason, it's an immediate 5 burpee penalty. If you DROP the kettlebell, it's an immediate 15 burpee penalty.

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

Thrusters 95/65
Bar over burpees

Then

1 minute L sit hang

Today's fundraiser workout will be adjusted to accommodate space and equipment as follows: Regular workout: partner one runs 800 meters, then partners share the work of 3 minutes of each of the following movements: pull ups, box jumps, push ups, air squats, wall balls, then partner two runs 800 meters. In the modified workout the runs will be 400 meters and the weights and heights of the movements will be scaled. Any kids wishing to participate will run 200 meters and the 3 minute movements will be: push ups, sit ups, air squats, and walking lunges. Further details and instructions will be given at the fundraiser. Prizes will be given to the winning team in each of those categories. Please come out and support this cause--you can work out or cheer us on! 10 am at 359 N Center in Enterprise.

We hope to see everyone Saturday morning at our fundraiser WOD.  

10 am 

Bring a partner!

Back squat and front squat
Work to a one rep max on each

800 meter run

50-40-30-20-10
KB swings 1.5 pood/1 pood
Double unders

800 meter run

9 minute AMRAP

2 thrusters 75/55

2 weighted box step ups 75/55

4 thrusters

4 weighted box step ups

6 thrusters

6 weighted box step ups

8

8

10

10

......

Run 400 meters
20 hand release push-ups
20 sit-ups
20 air squats

5 rounds for time

21 deadlifts 155/115
15 pull ups
9 front squats 155/115

3 rounds

Darcy will be at the gym between 6-8 am.  I wrote the WOD on the board.  Have Fun.

100 double unders
75 wall balls 20/15
50 push press 95/65
25 burpees

1 round for time

Then

2 minute plank hold

50 double under buy in

10 sumo dead lift high pull 53/35
10 knees to elbows

X 5 rounds

50 double under buy out

7 CTB pull-ups
14 box jump overs
21 wall balls

5 rounds for time

Isabel

30 power snatch for time  135/95

Hey guys,

You probably noticed that I didn't post the WOD last night.  Fridays have been slow at the gym lately.  So, I wrote the WOD on the board.  If you show up, you can see what were doing today!

Jesse

1-2-3-4-5
Hang clean ladder 135/95
10 box jumps
AMRAP 14 minutes

Each set of the clean ladder begins at the floor.
If you set the bar down mid-set, the set starts over.
The box jumps are done after each complete ladder (15 total hang cleans)
Complete as many ladders and box jumps as possible in 14 minutes.

5-4-3-2-1. Dead lift. (Heavy)


Then

12 minutes on the clock  (24 minutes total)

Run 800 meters
10 CTB pull ups
10 ring dips
Run 800 meters

X 2

If you finish before the 12 minute cap, you get to rest until the next round.

15 power snatch 75/45 - actually ground to overhead any way or how
30 double unders

10 minute AMRAP

14 minute AMRAP

9 burpees
20 kb swings 53/35
20 air squats

20 Pistols (alternating)
16 Chest to Bar Pull-ups
16 Ring Dips
12 Pistols (alternating)
10 Chest to Bar Pull-ups
10 Ring Dips
8 Pistols (alternating)
6 Chest to Bar Pull-ups
6 Ring Dips

"Kelly"

400 m run
30 box jumps 24/20
30 wall balls 20/15

5 rounds

5-4-3-2-1
Back squat

Then....

30 thrusters 115/75
60 burpees
 For time

10 power cleans 135/95
1 handstand push-up
9 power cleans
2 handstand push-ups
8 power cleans
3 handstand push-ups
7 power cleans
4 handstand push-ups
6 power cleans
5 handstand push ups
5 power cleans
6 handstand push-ups
4 power cleans
7 handstand push-ups
3 power cleans
8 handstand push-ups
2 power cleans
9 handstand push-ups
1 power clean
10 handstand push-ups

21 kettlebell swings 53/35
21 toes to bar
21 lunges
400 m run
15 kettlebell swings 53/35
15 toes to bar
15 lunges
400 m run
9 kettlebell swings 53/35
9 toes to bar
9 lunges
400 m run

3 thrusters 135/95
5 wall walks
7 CTB pull ups

7 rounds for time

500 meter run/row
40 air squats
30 sit-ups
20 push ups
10 pull-ups

1 round

Baseline WOD - push to go sub 5

500 m run
30 box overs 24/20
30 dead lifts 185/135
30 wall balls 20/15
30 ring dips
30 wall balls 20/15
30 dead lifts 185/135
30 box overs 24/20
500 m run

7 power snatch 95/65
7 overhead squat 95/65
25 bar over burpees
7 power snatch 95/65
7 overhead squat 95/65
25 bar over burpees
7 power snatch 95/65
7 overhead squat 95/65

1 round for time

50 air squats
Run 400 meters

4 rounds for time

12 sumo dead lift high pull 75/45
10 toes to bar
8 burpees (jump to a six inch target above your highest reach)

4 rounds for time

 rest for 4-5 minutes

800 meter run as fast as possible (let's see someone come in under 3:00 :)Michelle Schimbeck)

21-15-9

Squat cleans 135/95
Hand stand pushups

Sorry for posting so late.

10 hang clean 95/65
10 KB Swing  53/35
10 ring dips

AMRAP 12 minutes

Hey All - Make sure you tell Michelle Schimbeck Happy Birthday today.

5-4-3-2-1  Back Squat

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

Then

10 Pull ups
20 Wall balls 20/14
30 Double Unders

5 rounds for time

800 m run
then

21-15-9

push press 115/75
box jump 24/20

then

800 m run

12 pull ups
10 hang cleans 115/75
12 wall balls

5 rounds for time

In teams of 2, only one person can work at a time, complete

20 box jump overs 24/20
20 situps

3 rounds

For time:

12 Burpees
12 Thruster 95/65#
12 Burpees
12 Power Snatch 95/65#
12 Burpees
12 Push Jerks 95/65#
12 Burpees
12 Hang Squat Clean 95/65#
12 Burpees
12 OHS 95/65#
12 Burpees
12 Thruster 95/65#
12 Burpees
12 Power Snatch 95/65#
12 Burpees
12 Push Jerks 95/65#
12 Burpees
12 Hang Squat Clean 95/65#
12 Burpees
12 OHS 95/65#

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

Summer Hours:

Starting Tuesday, May 27th--

Morning hours will be
5 am to 8 am

Evening hours will be
6pm to 8 pm

We will be doing "Murph" on Monday at 5:30--followed by a bbq at the Trudy Yung Jessop house. Call/message her if you are planning on eating and she will give you your food assignment.

If you would like to know why we do Murph--check out this page: 
http://www.navy.mil/moh/mpmurphy/soa.html

There will be only one class on Monday. At 5:30, we will meet at the box for our traditional Memorial Day "Murph."  If you have friends or family in town and they are invited too.

"Murph"
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

45 pullups
30 push press 95/65
30 split jumps (jumping lunges)
30 CTB pull-ups
30 push press 95/65
30 split jumps
50 double unders

1 round for time

Today is my last day of swing shift for 3 months.  That means that I get to train with you guys in the evenings again!!  I am so excited.  It's been a long two months for me.  I've missed you guys a lot.

Tomorrow night is JJ and Launa's graduation party at our house.  Please stop by and wish them well, and enjoy some good food.  I know we all wish these two well as they start being "grown ups."  Ha ha...

WOD

15 minute AMRAP

Run 400 meters
20 ring dips
20 KB Swings  70/53

"Fran"

21-15-9

Thrusters 95/65
Pull ups

100 walking lunges
800 m run
100 squats

for time

"Nancy"

Five rounds for time of:

Run 400 meters
Overhead squat 95/65 pounds, 15 reps

5-3-3-1 weighted pull ups

EMOM--10 minutes

ODD – 5 TnG Deadlifts @65-68%

EVEN – 30sec DUs

3-3-3 Push Jerk

Then:

7 Push press 95/65
11 Box jumps 24/20
15 Sit ups

 6 rounds

5-4-3-2-1
Back squats

Then

50 air squats
25 kettlebell swings 53/35
50 double unders

4 rounds for time

64 pull ups
8 overhead squats 135/95
1 round for time

21-15-9-6-3

handstand push ups
front squats 135/95
burpees

"Isabel"

30 Snatches for time  135/95

This is a bench mark WOD.  Make sure you record your time.

8 kettlebell snatches left arm 53/35
8 kettlebell snatches right arm 53/35
16 toes to bar
32 double unders

3 rounds

10 Clean and Jerks 135/95
20 Bar over Burpees

3 rounds for time

10 kettlebell swings 53/35
10 overhead squats 95/65
30 double unders

5rounds

50 deadlifts 115/80
50 walking lunges
40 back squats 115/80
40 toes to bar
30 power cleans 115/80
30 burpees box jumps24/20
20 thrusters 115/80
20 double unders

12 deadlift 135/95
14 hand release push ups
16 sit ups
400 m run

4 rounds

12 push press 95/65
12 box jumps 24/20

5 rounds for time

15 toes to bar
15 hang snatches 75/45
20 walking lunges 50/30

4 rounds

3-3-2-1

Back Squat

Then

50 Front Squats 45/35
7 Pullups
7 ring dips
25 Double Unders

3 rounds for time

3-3-3
Snatch balance
https://www.youtube.com/watch?v=6Kcend-O21w

Then...
40-30-20-10
kettlebell swings 53/35
box jumps 30/24
slam balls  20/15

"The Seven"

Seven rounds for time of:

7 Handstand push-ups

135 pound Thruster, 7 reps  (95 for us gals)

7 Knees to elbows

245 pound Deadlift, 7 reps (185 for us gals)

7 Burpees

7 Kettlebell swings, 2 pood (72 pounds--53 pounds for us gals)

7 Pull-ups


If you'd like to see WHY we do this particular WOD:
http://www.crossfit.com/mt-archive2/005450.html

Hey Friends!
We are going to WOD tomorrow morning at 10am.
It will be a surprise HERO WOD.
It's a surprise because I haven't chosen one yet, if you have a vote, text it to me.
See you then!

"Tumilson"

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60/45 pound dumbbells

Find a one rep max for overhead squat

Then....

6 push press 95/65
6 toes to bar
6 walking lunge 95/65 in front rack
25 double unders

6 rounds for time

"Karen"

150 wall balls 20/15

Barbell bent over row
5-4-3-2-1

Then

10 Hang Cleans  95/65
10 Pull ups
10 Ring Dips

6 rounds for time

Then

1 minute plank hold

3-3-2-2-1-1
squat clean--get heavy!

Then...

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50/35-lb. dumbbell snatches (alternating)
2 minutes of double-unders
2 minutes of 50/35-lb. dumbbell snatches (alternating)
3 minutes of double-unders
3 minutes of 50/35-lb. dumbbell snatches (alternating)

15 Power Snatch  95/65
15 Overhead weighted walking lunges 45/25
15 Knees to elbows

4 rounds for time

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

Then:

1 minute chin over the bar hold

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/15 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/45 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-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, except on the rower where each calorie is one point.