Rest day
No classes at MCF
Happy New Year
Friday, December 31, 2010
Thursday, December 30, 2010
Friday 101231
WOD
"Lynne"
5 rounds for max reps
Body weight bench press
Pull ups
Post reps for each round and notes to comments.
"Lynne"
5 rounds for max reps
Body weight bench press
Pull ups
Post reps for each round and notes to comments.
Wednesday, December 29, 2010
Thursday 101230
5:30 am class only
WOD
21-15-9 rep rounds of
box jumps 24/20
burpees
knees 2 elbows
post times and notes to comments
WOD
21-15-9 rep rounds of
box jumps 24/20
burpees
knees 2 elbows
post times and notes to comments
Tuesday, December 28, 2010
Wednesday 101229
Class schedule thru Jan. 08
We 12/29 all classes
Th 12/30 5:30 am only
Fr 12/31 no 5:30 am class. All other classes as normally scheduled
Sa 01/01 no classes
Mo 01/03 5:30 am only
Tu 01/04 no 5:30 am class. All other classes as normal
We 01/05 all classes
Th 01/06 all classes
Fr 01/07 all classes
Sa 01/08 no classes
WOD
5 rounds for time
15 wall sprints (50' down and back)
15 overhead squats 95/65
post times and notes to comments
We 12/29 all classes
Th 12/30 5:30 am only
Fr 12/31 no 5:30 am class. All other classes as normally scheduled
Sa 01/01 no classes
Mo 01/03 5:30 am only
Tu 01/04 no 5:30 am class. All other classes as normal
We 01/05 all classes
Th 01/06 all classes
Fr 01/07 all classes
Sa 01/08 no classes
WOD
5 rounds for time
15 wall sprints (50' down and back)
15 overhead squats 95/65
post times and notes to comments
Monday, December 27, 2010
Tuesday 101228
WOD
"Rowing Hellen"
3 rounds for time:
500 m row
21 kb swings 1.5/1 pood
12 pull ups
post times and notes to comments
"Rowing Hellen"
3 rounds for time:
500 m row
21 kb swings 1.5/1 pood
12 pull ups
post times and notes to comments
Sunday, December 26, 2010
Monday 101227
WOD
"crossfit total"
the total amount of weight lifted in a
1RM effort of
back squat
shoulder press
deadlift
you have three attempts at each lift.
post total and notes to comments
"crossfit total"
the total amount of weight lifted in a
1RM effort of
back squat
shoulder press
deadlift
you have three attempts at each lift.
post total and notes to comments
Friday, December 24, 2010
Thursday, December 23, 2010
Friday 101224
WOD
merry christmas!
Tomorrow is open gym from about 9:30
to 2:00 or 3:00. When you come in you
will receive a gift. On the gift is a
workout. Do the workout and have a great
holiday.
post notes to comments.
merry christmas!
Tomorrow is open gym from about 9:30
to 2:00 or 3:00. When you come in you
will receive a gift. On the gift is a
workout. Do the workout and have a great
holiday.
post notes to comments.
Wednesday, December 22, 2010
Thursday 101223
WOD
50 double unders
25 pull ups
25 push ups
40 double unders
20 pull ups
20 push ups
30 double unders
15 pull ups
15 push ups
20 double unders
10 pull ups
10 push ups
10 double unders
5 pull ups
5 push ups
for time
post times and notes to comments
50 double unders
25 pull ups
25 push ups
40 double unders
20 pull ups
20 push ups
30 double unders
15 pull ups
15 push ups
20 double unders
10 pull ups
10 push ups
10 double unders
5 pull ups
5 push ups
for time
post times and notes to comments
Tuesday, December 21, 2010
Wednesday 101222
WOD
AMRAP 12 min
200 m row
100 ft walking lunge
20 sit ups
Post rounds and notes to comments
AMRAP 12 min
200 m row
100 ft walking lunge
20 sit ups
Post rounds and notes to comments
Monday, December 20, 2010
Tuesday 101221
WOD
6 rounds for time
7 burpees
14 front squats 65/45
21 box jumps 24/20
post times and notes to comments
6 rounds for time
7 burpees
14 front squats 65/45
21 box jumps 24/20
post times and notes to comments
Sunday, December 19, 2010
Monday 101220
WOD
AMRAP 8 min
push press 95/65
every min on the min
perform 5 OHS with your barbell
Post reps and notes to comments
AMRAP 8 min
push press 95/65
every min on the min
perform 5 OHS with your barbell
Post reps and notes to comments
Friday, December 17, 2010
Thursday, December 16, 2010
Friday 101217
WOD
"Brenton"
5 rounds
bearcrawl 100 ft.
broad jump 100 ft.
Every 5 broad jumps, do 3 burpees
post times and notes to comments.
"Brenton"
5 rounds
bearcrawl 100 ft.
broad jump 100 ft.
Every 5 broad jumps, do 3 burpees
post times and notes to comments.
Wednesday, December 15, 2010
Tuesday, December 14, 2010
Wednesday 101214
WOD
21,15,9 rep rounds of
SDHP 95/65
burpee box jumps 24/20
post times and notes to comments
for a burpee box jump, jump onto a box as you jump out of your burpee.
21,15,9 rep rounds of
SDHP 95/65
burpee box jumps 24/20
post times and notes to comments
for a burpee box jump, jump onto a box as you jump out of your burpee.
Monday, December 13, 2010
Sunday, December 12, 2010
Monday 101213
WOD
3 clean & jerk 185/135
Every min on the min
For 10 min.
Burpee penalty -
for every rep you do not complete
during the 10 min, you will be charged
5 burpees.
Post minutes completed, burpees, and notes to comments.
3 clean & jerk 185/135
Every min on the min
For 10 min.
Burpee penalty -
for every rep you do not complete
during the 10 min, you will be charged
5 burpees.
Post minutes completed, burpees, and notes to comments.
Friday, December 10, 2010
Saturday 101211
WOD
teams of 2
AMRAP 15 min
wall sprints
If you're partner is running, you must hold
a plank position. (elbows and toes)
post # of sprints and notes to comments.
teams of 2
AMRAP 15 min
wall sprints
If you're partner is running, you must hold
a plank position. (elbows and toes)
post # of sprints and notes to comments.
Thursday, December 9, 2010
Friday 101210
WOD
5 rounds of
50' overhead walking lunge 25/45
21 burpees
Post times and notes to comments
5 rounds of
50' overhead walking lunge 25/45
21 burpees
Post times and notes to comments
Wednesday, December 8, 2010
Thursday 101209
WOD
5 rounds
7 deadlift 275/185
21 double unders
for time
Post times and notes to comments
5 rounds
7 deadlift 275/185
21 double unders
for time
Post times and notes to comments
Tuesday, December 7, 2010
Wednesday 101208
WOD
2 rounds for time
500 m row
15 pull ups
50 squats
15 pull ups
Post times and notes to comments
2 rounds for time
500 m row
15 pull ups
50 squats
15 pull ups
Post times and notes to comments
Monday, December 6, 2010
Tuesday 101207
 |
| Pearl Harbor Memorial. Hawaii. December 7, 1941-a date which will live on in infamy- FDR |
WOD
5,10,15,15,10,5 rep rounds of:
thrusters 95/65
toes to bar
post times and notes to comments
Sunday, December 5, 2010
Monday 101206
WOD
"Max Reps"
One set per movement
2 min rest betwwn efforts
-wall ball shots
-pull ups
-kb swings (heavier rather than lighter)
-push ups
post reps per movement and notes to comments
"Max Reps"
One set per movement
2 min rest betwwn efforts
-wall ball shots
-pull ups
-kb swings (heavier rather than lighter)
-push ups
post reps per movement and notes to comments
Friday, December 3, 2010
Saturday 101204
WOD
Teams of two, for times and rounds:
2 rounds-
Team member 1 rows 500m
while team member 2 does
AMRAP (row time)
5 pull ups
10 push ups
15 squats
when the row is complete teams switch.
post rounds, times and notes to comments
Teams of two, for times and rounds:
2 rounds-
Team member 1 rows 500m
while team member 2 does
AMRAP (row time)
5 pull ups
10 push ups
15 squats
when the row is complete teams switch.
post rounds, times and notes to comments
Thursday, December 2, 2010
Friday 101203
WOD
100 med-ball clean & toss 20/14
(toss is defined as a wall-ball shot)
for time
Every min on the min, you must pick up
your ball and run 1 wall sprint (50' down and back)
Post times and notes to comments.
100 med-ball clean & toss 20/14
(toss is defined as a wall-ball shot)
for time
Every min on the min, you must pick up
your ball and run 1 wall sprint (50' down and back)
Post times and notes to comments.
Wednesday, December 1, 2010
Thursday 101202
WOD
7 rounds for time:
10 pull ups
10 kb swings 53/35
post times and notes to comments
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