Saturday, April 30, 2011

SATURDAY 110430

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

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.

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

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

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

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

Friday, April 22, 2011

SATURDAY 110423

WOD

COACHES CHOICE

10 AM OPENS WORKOUT

Come out and support the competing athletes

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.

Wednesday, April 20, 2011

THURSDAY 110421

Split Jerk Skill Work

+

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.

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.

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?

Friday, April 15, 2011

SATURDAY 110416

WOD

Coaches Choice


10 am Opens Workout. Come and support the competing athletes

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

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.

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

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

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

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.

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

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?

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

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

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

Friday, April 1, 2011

110402

WOD

Coaches Choice



Nice Job Opens Competitors.

Opens Workout Tomorrow At 10:00am