WOD
Teams Of 4
DL 20,000 lbs
Shoulder to Overhead 10,000 lbs
350 Bike Cal
+
400 m Run
Time Stops When All Team Members Finsih 400 m Run
Saturday, April 30, 2011
Thursday, April 28, 2011
FRIDAY 110428
WOD
CrossFit Games Open WOD 11.6
Complete as many reps as possible in 7 minutes of the following rep scheme:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
CrossFit Games Open WOD 11.6
Complete as many reps as possible in 7 minutes of the following rep scheme:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Wednesday, April 27, 2011
THURSDAY 110428
WOD
50 Double Unders
15 Power Cleans
20 Box Jumps
200 m Run
10 Power Cleans
15 Box Jumps
400 m Run
5 Power Cleans
10 Box Jumps
200 m Run
50 Double Unders
50 Double Unders
15 Power Cleans
20 Box Jumps
200 m Run
10 Power Cleans
15 Box Jumps
400 m Run
5 Power Cleans
10 Box Jumps
200 m Run
50 Double Unders
Tuesday, April 26, 2011
WEDNESDAY 110427
WOD
100 Hollow Rocks
8 Min AMRAP
20 Single Arm Russian KB Swing (10R/10L)
10 Perfect Push-ups Hand Release
Challenge
Max Pullups
100 Hollow Rocks
8 Min AMRAP
20 Single Arm Russian KB Swing (10R/10L)
10 Perfect Push-ups Hand Release
Challenge
Max Pullups
Monday, April 25, 2011
TUESDAY 110426
WOD
3 RDS
500 M Row
10 Push Press 135/95
25 Sit-Ups
Going To Be Ordering A New Batch Of Shirts, If You Have Any Good Ideas For Sayings, Quotes, To Go On The Shirts Let Us Know
3 RDS
500 M Row
10 Push Press 135/95
25 Sit-Ups
Going To Be Ordering A New Batch Of Shirts, If You Have Any Good Ideas For Sayings, Quotes, To Go On The Shirts Let Us Know
Sunday, April 24, 2011
MONDAY 110425
WOD
CF TOTAL
Back Squat
Strict Press
Deadlift
Total Is The Sum Of Best Lifts
You Have 3 Attempts In Each Lift To Find Your 1 RM
Need Paleo Points For Last Week Along With Fight Gone Bad Score
CF TOTAL
Back Squat
Strict Press
Deadlift
Total Is The Sum Of Best Lifts
You Have 3 Attempts In Each Lift To Find Your 1 RM
Need Paleo Points For Last Week Along With Fight Gone Bad Score
Friday, April 22, 2011
Thursday, April 21, 2011
FRIDAY 110422
WOD
CrossFit Opens Workout 11.5
AMRAP In 20 Min.
5 Power Cleans 145/100
10 Toes 2 Bar
15 Wall Balls 20/14
Opens Competition Is Again Saturday At 10 am.
CrossFit Opens Workout 11.5
AMRAP In 20 Min.
5 Power Cleans 145/100
10 Toes 2 Bar
15 Wall Balls 20/14
Opens Competition Is Again Saturday At 10 am.
Wednesday, April 20, 2011
THURSDAY 110421
Split Jerk Skill Work
+
4 RDS
30 KB Front Squats
20 KB Swings
10 Ring/Dip Bar Pullups
+
4 RDS
30 KB Front Squats
20 KB Swings
10 Ring/Dip Bar Pullups
Tuesday, April 19, 2011
WEDNESDAY 110420
Muscle Up/Ring Dip Work
+
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Opens Workout 11.5 and 11.6 are Posted. Check out the instruction and demo videos.
Paleo Points still needed, along with that send in your helen times and fight gone bad score.
+
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Opens Workout 11.5 and 11.6 are Posted. Check out the instruction and demo videos.
Paleo Points still needed, along with that send in your helen times and fight gone bad score.
Monday, April 18, 2011
TUESDAY 110419
WOD
"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 stations are:
1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
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, except on the rower where each calorie is one point.
"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 stations are:
1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
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, except on the rower where each calorie is one point.
Sunday, April 17, 2011
MONDAY 110417
SWOD
Bench Press Week #4 + Split Squat
5 x 5 Each Leg
+
Find Max Box Jump + 5x15 Pushups
-Regular -Diamond
-Fists -Ring
-Clapping
+
Tabata Bike Or Row Your Choice
Need Numbers For Paleo
Goal Board Needs Some Updating. Have You Achieved Your Goals And Do You Have New Ones?
Bench Press Week #4 + Split Squat
5 x 5 Each Leg
+
Find Max Box Jump + 5x15 Pushups
-Regular -Diamond
-Fists -Ring
-Clapping
+
Tabata Bike Or Row Your Choice
Need Numbers For Paleo
Goal Board Needs Some Updating. Have You Achieved Your Goals And Do You Have New Ones?
Friday, April 15, 2011
Thursday, April 14, 2011
FRIDAY 110415
SWOD
DeadLift
5 @ 60%
5 @ 65%
5 @ 70%
+
WOD
Row 1500m
60 Double Unders
40 Push Ups
20 Wall Balls
10 Sit-up Burpees
DeadLift
5 @ 60%
5 @ 65%
5 @ 70%
+
WOD
Row 1500m
60 Double Unders
40 Push Ups
20 Wall Balls
10 Sit-up Burpees
Wednesday, April 13, 2011
THURSDAY 110414
WOD
AMRAP 20 MIN
10 Switch Lunges
15 Toes To Bar
20 Box Jumps
Opens On Friday At 4:00 And Saturday At 10:00. Good Turn Out For Support Last Week.
AMRAP 20 MIN
10 Switch Lunges
15 Toes To Bar
20 Box Jumps
Opens On Friday At 4:00 And Saturday At 10:00. Good Turn Out For Support Last Week.
Tuesday, April 12, 2011
WEDNESDAY 110413
SWOD
Press Week #4
5 @ 60%
5 @ 65%
5 @ 70%
+
WOD
21-15-9
Overhead Squats 135/95
Burpees
Press Week #4
5 @ 60%
5 @ 65%
5 @ 70%
+
WOD
21-15-9
Overhead Squats 135/95
Burpees
Monday, April 11, 2011
TUESDAY 110412
WOD
75 Squats
50 Pull-ups
20 Dips
50 Squats
35 Pull-ups
15 Dips
25 Squats
20 Pull-ups
10 Dips
Still Need Numbers From Paleo Challenge Folks
75 Squats
50 Pull-ups
20 Dips
50 Squats
35 Pull-ups
15 Dips
25 Squats
20 Pull-ups
10 Dips
Still Need Numbers From Paleo Challenge Folks
Sunday, April 10, 2011
MONDAY 110411
SWOD
Back Squat week #4
5 @ 60%
5 @ 65%
5 @ 70%
+
WOD
"HELEN"
3 Rounds For Time
400m Run
21 KB Swings
12 Pullups
Paleo Challenge Participants I Need Your Week 1 Numbers Also Send Me Your Fran Times From Last Week
Back Squat week #4
5 @ 60%
5 @ 65%
5 @ 70%
+
WOD
"HELEN"
3 Rounds For Time
400m Run
21 KB Swings
12 Pullups
Paleo Challenge Participants I Need Your Week 1 Numbers Also Send Me Your Fran Times From Last Week
Friday, April 8, 2011
SATURDAY 110409
WOD
9:00 am
Coaches choice
10:00 am
Crossfit Games Open
WOD 11.3
Come out and support our athletes as they compete.
9:00 am
Coaches choice
10:00 am
Crossfit Games Open
WOD 11.3
Come out and support our athletes as they compete.
Thursday, April 7, 2011
Friday. 110408
SWOD
Bench Press
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
50 Pullups
100 Pushups
150 Squats
Break up however you want.
No 1130 am class
Bench Press
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
50 Pullups
100 Pushups
150 Squats
Break up however you want.
No 1130 am class
Wednesday, April 6, 2011
THURSDAY 110407
SKILL WORK
Ring Dips - L-Sits
WOD
5 MIN AMRAP
Squat Clean And Jerk 165/110
Reminder No 1130 am Class On Friday
How is the Paleo Challenge Going?
Ring Dips - L-Sits
WOD
5 MIN AMRAP
Squat Clean And Jerk 165/110
Reminder No 1130 am Class On Friday
How is the Paleo Challenge Going?
Tuesday, April 5, 2011
WEDNESDAY 110406
SWOD
Dead Lift
5 @ 75%
3 @ 85%
1+ @ 95%
+
WOD
300 YD Shuttle Runs
Good Job On Fran Today. PR's Being Set All Day Long
OPENS WOD 11.3 Is Posted Check Out The Instruction Video
OPENS WOD Saturday At 10:00 AM
ALSO NO 11:30 AM CLASS FRIDAY APRIL 8TH
Dead Lift
5 @ 75%
3 @ 85%
1+ @ 95%
+
WOD
300 YD Shuttle Runs
Good Job On Fran Today. PR's Being Set All Day Long
OPENS WOD 11.3 Is Posted Check Out The Instruction Video
OPENS WOD Saturday At 10:00 AM
ALSO NO 11:30 AM CLASS FRIDAY APRIL 8TH
Monday, April 4, 2011
TUESDAY 110405
WOD
Some Love Her, Some Hate Her, Some Even Fear Her
"FRAN"
21-15-9
Thrusters - 95/65
Pullups
No 11:30 AM Class On Friday
Make Sure To Check out the Paleo Blog That Cort Has Set Up dinnertimepaleo.blogspot.com
Open WOD 11.3 Announced Tuesday After 6:00pm.
This Week Opens Will Be On Saturday Only Starting At 10:00 AM
Some Love Her, Some Hate Her, Some Even Fear Her
"FRAN"
21-15-9
Thrusters - 95/65
Pullups
No 11:30 AM Class On Friday
Make Sure To Check out the Paleo Blog That Cort Has Set Up dinnertimepaleo.blogspot.com
Open WOD 11.3 Announced Tuesday After 6:00pm.
This Week Opens Will Be On Saturday Only Starting At 10:00 AM
Sunday, April 3, 2011
MONDAY 110404
SWOD
Press Week #3
5 @ 75%
3 @ 85%
1+ @ 95%
+
WOD
For Time
75 Burpee Box Jumps
Paleo Challenge II Begins Tomorrow. Get In Your Last Bowl Of Ice Cream
Press Week #3
5 @ 75%
3 @ 85%
1+ @ 95%
+
WOD
For Time
75 Burpee Box Jumps
Paleo Challenge II Begins Tomorrow. Get In Your Last Bowl Of Ice Cream
Friday, April 1, 2011
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