MONDAY 110228

Parker Showing Full Range Of Motion On A Thruster For The Judge At Last Years Sectionals

The First Opens Workout Is Announced Two Weeks From Tuesday

Are You Ready?

SWOD
Bench Press
5 @ 75%
3 @ 85%
1+ @ 95%

+

WOD
18 HSPU
100 Ft. Walking Lunge
15 HSPU
100 Ft. Walking Lunge
12 HSPU
100 Ft. Walking Lunge
9 HSPU
100 Ft. Walking Lunge
6 HSPU
100 Ft. Walking Lunge
3 HSPU

ATTENTION!!!  Schedule Change  Starting Tuesday March 1st  Afternoon Classes Are Now At 4:00 pm, 5:00 pm, 6:00 pm

NO 6:00 PM CLASS TUESDAY MARCH 1, 2010.

Question?  Seeing That Everyone Thinks That The Question Of Which Is Least Favorite Movement Is A Trap,  It Isn't,  Which Movement Do You Wish You Were Better At?

SATURDAY 110226

WOD

In Teams Of 2

AMRAP 7 Min

SDHP  65/95
Double Unders

Rest 3 min

AMRAP 6 Min
Pullups
Bike Calories

Rest 3 Min

AMRAP 5 Min
KB Swings 35/53
Burpees

Go For Max Reps. One Person on Each Movement.  Switch When Want

Rest Day Tomorrow Sunday.  Do You Have Cheat Day (Food choices) on Rest Days or No?
Post Answers To Comments

FRIDAY 110225

SWOD
Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%

+

WOD
AMRAP  7  MIN

THRUSTERS  95/65

Thats it, just one movement.  Get as many complete reps as you can in 7 minutes


Favorite/Least Favorite Lift/Movement?
Post Answers to Comments

THURSDAY 110224

Nate, Bond and Smiley Jumping the 36" box

WOD

Row 750 Meters

30 Hang Power Cleans 135/95

Row 500 Meters

25 Hang Power Cleans 135/95

Row 250 Meters

20 Hang Power Cleans 135/95

Record Number Of Names On The Board Today!!!  Good Work Everybody!!!

Topic/Question That Comes Up Often

What do you eat/drink, do for Post-Workout Nutrition?

Post answers/thoughts to comments.

WEDNESDAY 110223

SWOD

Press

3 @ 70%

3 @ 80 %

3+ @ 90%

+

WOD

For Time

75 Box Jumps   -   24"/30"/36"

TUESDAY 110222

Check Out Pam Doing Ring Dips

WOD

"ANGIE"

100 Pullups
100 Pushups
100 Situps
100 Squats

All Reps Of Movement Must Be Completed
Before Advancing To Next Movement

Side Note:
Strong Work By Everyone Monday.  Nice To See The Large Numbers

MONDAY 110221

SWOD
Deadlifts
3 @ 70%
3 @ 80%
3+@ 90%

+

WOD
4 RDS For Time
12 Snatch Grip Push Press
12 Burpees

Jump on Burpees will be over your barbell used for push presses

SATURDAY 110219

WOD

Coaches Choice

50 Bike Calories
45 KettleBell Swings  35/53
40 Box Jumps  20/24
35 Pullups
30 Burpees
25 Overhead Walking Lunges  25/45
20 Med Ball Cleans  14/20
400 m Run (2x200's)

FRIDAY 110218

SWOD
Bench Press
3 @ 70%
3 @ 80%
3+ @ 90%

+

WOD
35 Calories on Rower
30 Wall Balls
25 Calories on Rower
20 Wall Balls
15 Calories on Rower
10 Wall Balls
 5  Calories on Rower

THURSDAY 110217

WOD

AMRAP 20 MIN

5  Ring Dips
10 Overhead Squats
20 Double Unders

WEDNESDAY 110216



Air-dyne fun!



SWOD

Back Squat
3@70%
3@80%
3+@90%

+

WOD
Tabata Mash
Pullups
Sit-ups

+
see how fun a minute is on the bike

TUESDAY 110215

WOD

"DT"
Five Rounds For Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

MONDAY 110214

SWOD
PRESS
5@65%
5@75%
AMRAP@85%

+

WOD
30-20-10 reps rds of
KB Front Squats
Clapping Pushups

Saturday 110212

WOD
coaches choice

Post notes to comments

FRIDAY 110211

SWOD
Dead Lift
5 @ 65%
5 @ 75%
Amrap @ 85%

+

WOD
50 Box Jumps
50 Pullups
50 KB Swings
50 Walking Lunges
50 Situps

THURSDAY 110210

Skill Work:
Snatch Balance

+

3 RDS
10 Hang Power Snatch (65/95)
15 Burpees

WEDNESDAY 110209

Bench Press
5@65%
5@75%
AMRAP@85%

+

1000m Row
3 RDS
15 Med Ball Cleans
50 Double Unders

Tuesday 110208

WOD
21-15-9
SDHP  95/65
knees to elbows

post times and notes to comments

MONDAY 110207

Back Squat
5@65%
5@75%
AMRAP@85%

+

5 RDS
10 Pullups
15 Pushups
20 Squats

SATURDAY 110205

WOD

Coaches Choice

FRIDAY 110204

WOD

3 Rounds

1 Min Mtn. Climbers
1 Min Flutter Kicks
1 Min Switch Lunges
1 Min Double Unders
Rest 1 Min
     

THURSDAY 110303

WOD
1000 m Row 
20 Wall Ball Shots
750 m Row
35 Wall Ball Shots
500 m Row
50 Wall Ball Shots

WEDNESDAY 110202

WOD
100 FT Walking Lunge
21 Pull-ups
21 Push-ups
100 FT Walking Lunge
18 Pull-ups
18 Push-ups
100 FT Walking Lunge
15 Pull-ups
15 Push-ups
100 FT Walking Lunge
12 Pull-ups
12 Push-ups
100 FT Walking Lunge
9 Pull-ups
9 Push-ups
100 FT Walking Lunge
6 Pull-ups
6 Push-ups

post times and notes to comments

Tuesday 110201

WOD
"Jack"
AMRAP 20 min
10 push press  115/75
10 KB swings  53/35
10 box jumps  24/20

post rounds and notes to comments

Monday 110131

WOD
bench press-find your 1RM
20 min
+
50 burpees for time
finish each burpee with a 12"
jump above max standing reach

Saturday 110129

WOD

teams of 2, 1 teammate
completes a round, then the other.
amrap in 30 min as a team.

5 thrusters 95/65
10 burpees
15 box jumps

post rounds and notes to comments.

Friday 110128

WOD
20 min: find your 1RM Power Clean

+

Bottom to Bottom Tabata Squats

Thursday 110127

WOD
amrap 15 min
10 pull ups
20 sit ups

post rounds and notes to comments

Wednesday 110126

WOD
7 rounds for time
10 wallball shots  20/14
10 push ups
10 squats

post times and notes to comments

Tuesday 110125

WOD
back squats
5,5,5,5,5

post loads and notes to comments

Monday 110124

WOD
3 rounds of
200 m row
20 burpees
20 kb swings  53/35

Saturday 110122

WOD
5 rounds for time:
5 wallclimbs
10 wallballs
20 double unders

A wallclimb starts lying in push up position, with your feet against the wall.
Walk your feet up the wall and your hands back to the wall till you are in a
handstand with your chest touching the wall. Then return to the ground.
Each rep begins and ends with your chest touching the ground.

Friday 110121

WOD
3 rounds for time
15 deadlifts  225/165
15 weighted sit ups  10# held to chest
15 box jumps  24/20

post times and notes to comments

Thursday 110120

Christina was the youngest victim of the Arizona shootings a
week ago last saturday.  The WOD bears her name, but is
done in memory of all the victims that day.

WOD
"Christina"

As many rounds as possible in 20 minutes of:

9 Pull-ups
9 Squat cleans, 135/95 pounds
9 Kettlebell swings, 2/1.5 pood
9 Toes to bars
9 Push press, 135/95 pounds
9 Burpees

post times and notes to comments

Wednesday 110119

WOD
VO2 max estimation:
Row 2 k
rest 7 min
AMRAP 5 min of
5 squats
15 burpees

post times, rounds and notes to comments.

Tuesday 110118

WOD
7 rounds for time
3 hang cleans  135/95
6 "chest to bar" pull ups
9 push ups

post times and notes to comments

Monday 110117

WOD

shoulder press
1-1-1-1-1
push press
3-3-3-3-3
push jerk
5-5-5-5-5
post loads and notes to comments.

Saturday 110115

15 Minutes

Partners alternate between
1 Round of Cindy
As many reps as possible ground to shoulder  95/65

-Once the athlete finishes the Cindy round they start on cleans, and their partner starts on the Cindy round
- Workout is scored on the total amount of cleans the team gets.

Friday 110114

WOD

10 rounds
5 dips
15 box jumps

post times and notes to comments

Thursday 110113

WOD
21-15-9 rep rounds of
front squats
push ups
knees to elbows
calorie row

post times and notes to comments

Wednesday 110112

WOD
3 rounds for max reps
1 min kb swings
1 min burpee-pull ups
1 min double unders
Rest 1 min b/t rounds

No rest b/t movements, clock does not stop
b/t movements.

Post reps for each and notes to comments

Tuesday 110111

WOD
deadlifts
3,3,3,3,3

post loads and notes to comments

Monday 110110

WOD
AMRAP 20 min
10 thrusters 95/65
10 pull ups

post rounds and notes to comments

Saturday 110108

rest day
No classes at MCF today.
Have great weekend.

Friday 110107



That's Pam, and those are ligit push ups! Yeah Pam!


WOD
4 rounds for time
row 250 m
50 double unders

post times and notes to comments

Thursday 110106

WOD
"grace"
clean and jerk 135/95
30 reps for time

Post times and notes to comments

Wednesday 110105

WOD
"cindy"
AMRAP 20 min
5 pull ups
10 push ups
15 squats

post rounds and notes to comments

Tuesday 110104

WOD
front squats
1-1-1-1-1-1-1

post loads and notes to comments

Monday 110103

5:30 am class only

WOD
3 rounds for time
10 deadlift 275/165
30 sit ups

post times and notes to comments

Saturday 110101

Rest day
No classes at MCF
Happy New Year

Friday 101231

WOD
"Lynne"
5 rounds for max reps
Body weight bench press
Pull ups

Post reps for each round and notes to comments.

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

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

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

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

Saturday 101225

Rest day
No classes at MCF.
Merry Christmas to everyone.

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.

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

Wednesday 101222

WOD
AMRAP 12 min
200 m row
100 ft walking lunge
20 sit ups

Post rounds and notes to comments

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

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

Saturday 101218

WOD
mystery wod

Post results and notes to comments.

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.

Thursday 101216

WOD

3 rounds for times
row 1000 m
rest 3 min.

post times and notes to comments

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.

Tuesday 101214

WOD

AMRAP 20 min
10 push ups
20 sit ups
30 squats

post rounds and notes to comments

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.

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.

Friday 101210

WOD
5 rounds of
50' overhead walking lunge 25/45
21 burpees

Post times and notes to comments

Thursday 101209

WOD
5 rounds
7 deadlift 275/185
21 double unders
for time

Post times and notes to comments

Wednesday 101208

WOD
2 rounds for time
500 m row
15 pull ups
50 squats
15 pull ups

Post times and notes to comments

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



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

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

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.

Thursday 101202

WOD
7 rounds for time:
10 pull ups
10 kb swings  53/35


post times and notes to comments

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