Strength
Push Press
3-3-3-3-3
WOD
1/2 Gassers on the Min for 7 Min
Tuesday, May 31, 2011
Monday, May 30, 2011
TUESDAY 110531
Strength/Skill
Hand Stand Push-Ups 3 x 8-12
WOD
Games Regional Workout #3
21-15-9
Deadlift 315/205
Box Jump 30/24
Hand Stand Push-Ups 3 x 8-12
WOD
Games Regional Workout #3
21-15-9
Deadlift 315/205
Box Jump 30/24
MONDAY 110530
WOD
Murph In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted 18 August 2005 |
| For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. |
Friday, May 27, 2011
SATURDAY 110528
WOD
COACHES CHOICE
Monday is Memorial Day. We will be open from 9:30 am til 12:00 pm. We will be doing the WOD "MURPH". Try to come early, and try to make it in before 11:00 am. This is a long duration workout so come in with enough time to finish it.
Also starting next Saturday the 4th of June, we will be changing the Saturday schedule. It will be like this Monday. We will be open from 9:30 till Noon. We will run a group/team workout at 9:30 til 10:30. If want to do something else say (make-up missed workout, work on skill, hang out) then come in at 10:30. We will be around to help on skills.
COACHES CHOICE
Monday is Memorial Day. We will be open from 9:30 am til 12:00 pm. We will be doing the WOD "MURPH". Try to come early, and try to make it in before 11:00 am. This is a long duration workout so come in with enough time to finish it.
Also starting next Saturday the 4th of June, we will be changing the Saturday schedule. It will be like this Monday. We will be open from 9:30 till Noon. We will run a group/team workout at 9:30 til 10:30. If want to do something else say (make-up missed workout, work on skill, hang out) then come in at 10:30. We will be around to help on skills.
Thursday, May 26, 2011
FRIDAY 110527
Strength/Skill
Split Squat 5x5 each leg
WOD
21-15-9
Sumo-DeadLift-Highpull - 95/65
Burpees
Chest 2 Bar Pullups
Split Squat 5x5 each leg
WOD
21-15-9
Sumo-DeadLift-Highpull - 95/65
Burpees
Chest 2 Bar Pullups
Wednesday, May 25, 2011
THURSDAY. 110526
Strength/Skill
Press - 5-5-5
L-Sits - 3x30 sec
WOD
10 min test for max calories
Airdyne or Concept2 Rower
Press - 5-5-5
L-Sits - 3x30 sec
WOD
10 min test for max calories
Airdyne or Concept2 Rower
Tuesday, May 24, 2011
WEDNESDAY 110525
WOD
AMRAP 12 MIN
Short Sprint (Curb where Garbage Can Is)
7 Dumbell Hang Cleans - 50/30
9 Wall Balls
AMRAP 12 MIN
Short Sprint (Curb where Garbage Can Is)
7 Dumbell Hang Cleans - 50/30
9 Wall Balls
Monday, May 23, 2011
TUESDAY 110524
Strength
Snatch Grip Dead-Lift
3-3-3-3-3
+
WOD
6 RDS
10 KNEES TO ELBOWS
20 BOX JUMPS
Every 2 Min Perform 4 Burpees
Snatch Grip Dead-Lift
3-3-3-3-3
+
WOD
6 RDS
10 KNEES TO ELBOWS
20 BOX JUMPS
Every 2 Min Perform 4 Burpees
Sunday, May 22, 2011
MONDAY. 110523
Skill/Strength
15 min to find a tough 1 Split Jerk
WOD
"Cindy"
AMRAP 20 Min
5 Pullups
10 Pushups
15 Squats
15 min to find a tough 1 Split Jerk
WOD
"Cindy"
AMRAP 20 Min
5 Pullups
10 Pushups
15 Squats
Thursday, May 19, 2011
Wednesday, May 18, 2011
THURSDAY. 110519
Strength
Press. 3-3-2-2-1
Strict pullups. 5-5-5-5-5.
WOD
AMRAP 15 MIN
6 Burpees
12 Renegade Rows (R+L=1) 45/30
18 Box Jumps
Press. 3-3-2-2-1
Strict pullups. 5-5-5-5-5.
WOD
AMRAP 15 MIN
6 Burpees
12 Renegade Rows (R+L=1) 45/30
18 Box Jumps
Tuesday, May 17, 2011
Monday, May 16, 2011
TUESDAY 110517
SWOD
Dips 3x10
Plank 1:30 x 3
WOD
8 RDS
5 Hang Power Cleans 145/100
11 Pullups
Julia and I had the chance to do this WOD at CrossFit Surge in Northglenn, CO. Fun one that everybody will enjoy
Dips 3x10
Plank 1:30 x 3
WOD
8 RDS
5 Hang Power Cleans 145/100
11 Pullups
Julia and I had the chance to do this WOD at CrossFit Surge in Northglenn, CO. Fun one that everybody will enjoy
Sunday, May 15, 2011
Thursday, May 12, 2011
Wednesday, May 11, 2011
Monday, May 9, 2011
TUESDAY 110510
WOD
AMRAP 25 MIN:
40 KB SWINGS
35 BOXJUMPS
30 PULLUPS
25 DOUBLE UNDERS
NO 530 AM TUESDAY. GYM CLOSED WEDNESDAY THRU SATURDAY
AMRAP 25 MIN:
40 KB SWINGS
35 BOXJUMPS
30 PULLUPS
25 DOUBLE UNDERS
NO 530 AM TUESDAY. GYM CLOSED WEDNESDAY THRU SATURDAY
Sunday, May 8, 2011
MONDAY 110509
WOD
"The Bear" video
7 sets of the sequence:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
For 5 rounds
Post loads
During This Workout You Start With The Power Clean And Move Through The Sequence Without Setting The Bar Down. For 7 Sets. Then Rest Before Starting The Next Round. Increase Loads Per Round
REMEMBER WE WILL BE CLOSED WEDNESDAY THRU SATURDAY THIS WEEK.
"The Bear" video
7 sets of the sequence:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
For 5 rounds
Post loads
During This Workout You Start With The Power Clean And Move Through The Sequence Without Setting The Bar Down. For 7 Sets. Then Rest Before Starting The Next Round. Increase Loads Per Round
REMEMBER WE WILL BE CLOSED WEDNESDAY THRU SATURDAY THIS WEEK.
Friday, May 6, 2011
Thursday, May 5, 2011
Wednesday, May 4, 2011
THURSDAY. 110505
SKILL
Spend 15 min working on a weakness
WOD
400 m Walking Lunge
Reminder. We will be only open Monday and Tuesday next week.
Spend 15 min working on a weakness
WOD
400 m Walking Lunge
Reminder. We will be only open Monday and Tuesday next week.
Tuesday, May 3, 2011
WEDNESDAY 110504
WOD
Front Squat
3-3-3-3-3
+
50 Toes 2 Bar
Everytime You Come Off The Bar, Do a Burpee.
Need Week 4 Paleo Numbers
Everyday Is A Day To Work On Your Weaknesses
Front Squat
3-3-3-3-3
+
50 Toes 2 Bar
Everytime You Come Off The Bar, Do a Burpee.
Need Week 4 Paleo Numbers
Everyday Is A Day To Work On Your Weaknesses
Monday, May 2, 2011
TUESDAY 110503
WOD
"McGhee"
Rounds in 30 min of:
5 Deadlifts 275/185
13 Push-ups
9 Box jumps, 24/20 inch box
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
First posted 15 April 2010
Great Work Today. Fun To See All The People Climb The Rope
"McGhee"
Rounds in 30 min of:
5 Deadlifts 275/185
13 Push-ups
9 Box jumps, 24/20 inch box
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
First posted 15 April 2010
Great Work Today. Fun To See All The People Climb The Rope
Sunday, May 1, 2011
MONDAY 110502
Skill
Rope Climbs
WOD
Find Your Bench Press 1 RM
+
8 Min AMRAP
200 m Run
10 Pullups or 2 Rope Ascents
Rope Climbs
WOD
Find Your Bench Press 1 RM
+
8 Min AMRAP
200 m Run
10 Pullups or 2 Rope Ascents
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