Wednesday 101201

CrossFit Christmas Cards.  Available @ the CrossFit Store

WOD
30 back squats  185/135
row 1000 meters
for time

post times and notes to comments

Tuesday 101130

WOD
box jump for max height
+
AMRAP 12 min of:
7 box jump 
10 push press

box jumps @ 80% of max height just established with a minimum box height of 24" for guys and 20" for girls.
weight for push press is 115/75

post jump heights, rounds and notes to comments

Monday 101129

Barefoot Running


Speaking of running, give this article a read. And remember, proper training does not mean extra running.

Marathons Damage the Hearts of the Less Fit Runners for up to Three Months, MRI Data Suggests - Science Daily

WOD
30 HSPU
40 pull ups
50 swings  53/35
60 sit ups
70 burpees
for time

post times and notes to comments

Saturday 101127

WOD

Death by wall sprints/squats
1 sprint (down and back) and 2 squats the first min.  2 sprints and 4 squats in the second.
3 and 6, 4 and 8 etc.  continue until you can no longer complete the work in one min.

post notes, mins and reps to comments

Friday 101126

Only 2 class times today. 11:30am & 1:00pm
Enjoy your holiday weekend.

WOD
"Annie"
50,40,30,20,10
Sit ups
Double Unders

Post times and notes to comments

Thursday 101125

Turkey WOD

tomorrow's workout begins at 9:00 am.
details about the WOD will be released
after we see how many and who show up. 
prepare for a fun and challenging kick off
to the holiday season.  And remember that
you all know how you should eat, and
have proven that you can choose your food
wisely.   

post notes to comments

Wednesday 101124

WOD
4 sets of
AMRAP 3 min
3 power cleans
6 push ups
9 squats
Rest 1 min

Post rounds for each set and notes to comments

Tuesday 101123

WOD
for time 30,25,20,15,10,5 rep rounds of:
virtual shoveling (wmv / mov)
pull ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Thanksgiving day class @ 9:00am only.
Friday Nov. 26 class schedule is 11:30am and 1:00pm only.

post times and notes to comments

Monday 101122

WOD
Find your OHS 2 rep max
You have 20 min
then
AMRAP 5 min
5 wall ball
5 burpees
Post OHS, times, and notes to comments

Thanksgiving Day-9:00 am WOD only.

Saturday 101120

Mystery WOD

For you followers from out of town, pick one you missed recently.

Are you interested in a WOD Thurs morn?
(Thanksgiving) Let us know.

Post results and notes to comments

Friday 101119

World Challenge 19-Myrtle Beach, SC  2010

WOD
row 250 m
21 box jumps  24/20
42 sit ups
row 250 m
15 box jumps
30 sit ups
row 250 m
9 box jumps
18 sit ups

post times and notes to comments

Thursday 101118

WOD

Deadlift
1-1-1-1-1-1-1

post loads and notes to comments

Wednesday 101117

No 11:30am class today.

WOD
21, 18, 15, 12, 9, 6 of
Pull ups
Sit ups
With 100' walking lunge after each round
For time

Post times and notes to comments.

Tuesday 101116

WOD
6 rounds for time
10 thrusters
10 push ups
10 sit ups

Post times and notes to comments

Monday 101115

WOD
death by SDHP  95/65

do 1 SDHP the first min. 2 the second, 3 the third, etc
until you can not complete the number of reps in that min.

post number of minutes completed and notes to comments

Saturday 101113

WOD
Row 5 K

Post times and notes to comments

Friday 101112

WOD
3 rounds for time
30 swings 53/35
25 wallballs 20/14
20 pull ups

Post times and notes to comments

Wednesday 101110

Rest Day
Two days of competition down and two more to go before the finals on Friday. Check out firefighterchallenge.com to see all the details.
We visited CrossFit Myrtle Beach today and watch a few athletes do "Fran". It's been a good trip so far. See you all soon.

Post notes to comments

Tuesday 101109

Today's 9:30 class is postponed till 10:00 am

WOD
5 rounds for time
200 m row
20 box jumps 24/20

post times and notes to comments

Watch the on combat challenge on you computer @ FFCC.TV

Monday 101108

Class schedule this week:
Monday, Tuesday, Friday
Class times @ 9:30, 11:30, 4:30, & 5:30
No class on Wednesday or Thursday

WOD
"Tabata Something Else"
Pull ups
Sit ups
Push ups
Squats
8 tabata intervals of each movement, no rest between movements. Lowest rep interval of each movement is your score.

Post scores and notes to comments

Friday 101105

No 5:30 pm class tomorrow and no classes on Saturday 101106.
Next week Sam and I will be out of town competing in World Challenge 19
in Myrtle Beach, SC.  Watch the website for scheduling of classes.

WOD
3 rounds for time:
50 feet overhead walking lunge, right arm  53/35
50 feet overhead walking lunge, left arm  53/35
21 burpees

post times and notes to comments

Thursday 101104

WOD
AMRAP 2 min
Double Unders
Rest exactly 2 min
25-15-5
ring dips
wallballs 20/14

Post DU's, times, and notes to comments

Wednesday 101103

WOD
Run 200 m
30 swings 53/35
30 pull ups
Run 200 M
20 swings 53/35
20 pull ups
Run 200 m
10 swings 53/35
10 pull ups
Run 200 m

Post times and notes to comments

Tuesday 101102

WOD
2 rounds for time
25 back squats  155/95
25 burpees

bar starts on the ground and must be cleaned and pressed to the back

post times and notes to comments