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