3-1-11

Strength - Power Clean 1-1-1-1-1-1-1

WOD - Death by Power Clean 95/65

Congrats to Nicole for finishing her half marathon at Disney World

2-28-11

Skill - Handstand Walk

Strength - Deadlift 1-1-1-1-1-1-1

WOD - 21-15-9
SDHP 95/65
OHS 95/65

2-27-11

WOD -
100 Pull-Ups
100 Double-Unders
100 Sit-Ups
100 Squats
1600m run

2-26-11

Air Force WOD

20 Thrusters 95/65
20 SDHP 95/65
20 Push Press 95/65
20 OHS 95/65
20 Front Squat 95/65

Starting with 4 Burpees, perform 4 Burpees every minute on the minute.
20 minute cut-off

2-25-11

Strength - Back Squat  3-3-3-3-3

WOD -
Cindy
AMRAP in 20
5 Pullups
10 Pushups
15 Squats

2-24-11

Skill - Your choice (20 minutes)

WOD - 3,6,9,12,15,18,21
Broad Jumps
Snatch 75/45

Post time to comments

2-23-11

Strength - Jerk 1-1-1-1-1-1-1

WOD -4 rounds
400m run
21 Deadlift 185/135
15 Med-Ball Cleans 20/14

Post times to comments

2-22-11

Skill - Pistols, Double-Unders

WOD - AMRAP in 20
3 Bar Muscle-Ups
6 Pistols
18 Double-Unders

2-21-11

Row - 1k

Strength - Thruster 1-1-1-1-1-1-1

WOD - 2k row
3 rounds
15 OHS 115/85
15 Power Clean 115/85
15 T2B

Post Row times, Thruster max, and WOD times to comments

2-20-11

WOD - 4 rounds
20 Wallball 20/13
3 Wall Scale 6', or 1 Rope Climb 15'
400m run

2-19-11

5 Rounds
7 Deadlift 225/185
14 Burpees
21 Squats

Post time to comments



Sometimes you have to lift in your socks....no matter what.



2-18-11

WOD - 3 rounds
21 Thrusters 95/65
21 Pullups

LADIES WOD - Friday 2/18 at 6:15pm

Chick WOD Returns with

"The Body Weight 7"

7 rounds of 7 each:

Push-Ups

Box Jumps

Sit-Ups

Lunges

Burpees

Dips

Squats

Ladies WOD Alert !

Ladies WOD Friday February 18th!!

Be prepared to sweat 

and plan on grabbing a bite to eat after...

:)  Mattie

2-17-11

Skill/Strength - Snatch Balance 1-1-1-1-1-1-1

Strength - Front Squat 3-3-3-3-3

WOD - Run 1600m or Row 2k

2-16-11

Mobility - Quad,Glutes,Hamstrings

21-15-9
Squat Clean 115/85
Lunge 115/85 (R=1,L=2)
Push Press 115/85

Post times to comments

CrossFit Kids Class

2-15-11

Skill - Jerk

WOD - 3 Rounds
10 Dumbbell Squat Clean 55/25
20 Push-Ups
30 Double-Unders

Post time to comments

2-14-11

Strength - Power Snatch 1-1-1-1-1-1-1

WOD - 2 rounds
14 OHS 95/65
20 SDHP 95/65
11 Pullups

Post times to comments

HAPPY VALENTINE'S DAY

2-13-11

"The Seven" Seven rounds of:

• 7 Handstand push-ups
• 135 pound Thruster, 7 reps
• 7 Knees to elbows
• 245 pound Deadlift, 7 reps
• 7 Burpees
• 7 Kettlebell swings, 2 pood
• 7 Pull-ups
  
  A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
  Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

2-12-11

"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

2-11-11

Skill - Muscle-Ups

WOD - 5,4,3,2,1 minutes of
OHS 75/45   
Power Clean 75/45
SDHP 75/45
Front Squat 75/45
Deadlift 75/45

You have 5 minutes to get maximum number of OHS, 4 minutes of Power Clean, 3 minutes of SDHP, 2 minutes of Front Squat, and 1 minute of Deadlift...score is total number of reps of all movements combined.

 

2-10-11

Since there will be no classes at WP schools tomorrow, there will be no 6am class.
There will be classes at 10am/12pm/4:15pm/5:15pm/6:15pm.

Strength - Push Press 1-1-1-1-1-1-1

WOD - 3 rounds
15 Floor Press 75/45
30 Push-Ups

2-9-11

Skill - work on consecutive Toes to Bar

Strength - Barbell Complex 1-1-1-1-1

WOD - 21-18-15-12-9-6-3
Burpees
Lunges
Squats

Post time to comments

2-8-11

Mobility WOD - Hip Flexor, Glute, Hamstring

WOD - RANDY
75# Power Snatch, 75 reps

2-7-11

Strength - OHS 3-3-3-3-3

WOD - KAREN
150 Wallball 20/13

But I don't wanna do KAREN

2-6-11

"Barbara-ish"
5 rounds
10 Push-Ups
20 Pull-Ups
30 Sit-Ups
40 Double-Unders
50 Squats

Rest precisely 3 minutes between rounds

2-5-11

WOD - CrossFit Total
Find your one rep max for the following lifts.
You will have only three attempts.

Back Squat
Shoulder Press
Deadlift

Post total loads to comments.

2-4-11

Skill - Burgener Warm-Up

WOD - AMRAP in 15 minutes
250m Row
10 Pushups
10 Box Jumps 24/20

Post rounds to comments

"Some of us are like wheelbarrows - only useful when pushed, and very easily upset." - Jack Herbert

2-3-11

MAKE-UP DAY
Come in and work on a weakness, improve a strength, catch up on a WOD(which I have a good one to do), or just come in and get a Mobility WOD

2-2-11

CLASSES WILL RESUME AT 10AM TODAY.

We will offer sessions at 10am/12pm/4:15pm/5:15pm/6:15pm.

WOD - Suprise! come in to find out!

2-1-11 The Iceman Cometh

As the weather pattern changes from rain to ice, we have decided to cancel all evening classes for Tuesday Feb. 1st and the 6am class for Wednesday Feb. 2nd. Remember you can always to bodyweight exercises at home. Burpees, Pushups, Squats, Walking Lunges, Sit-Ups, etc. If you are stuck at home and WOD, post your workout and time to this thread.

We are planning on having regular evening classes tomorrow the 2nd.

Thank you and be careful out there!