4-1-11

Cash In - 20 minutes on the elliptical machine.

WOD "Mayor of Gymtown"
Leg Press 2x18
Bicep Curls 2x18
Calf Raise 2x20
Triceps Extensions 2x20

Cash Out - Max rep bench press (feet must be on the bench)
*Anyone who forgets to bring their gloves and/or straps must do 20 minutes of Jazzercise.

3-31-11

Skill - Split Jerk Technique

WOD - 10 of  Diamonds
5 rounds
25 Wallball 20/14
30 Pullups

3-30-11

WOD - CrossFit Games Open 11.2

AMRAP in 15 minutes
9 Deadlifts 155lbs/100lbs
12 Pushups (games standards)
15 Box Jumps 24"/20"

Post rounds to comments

Have you seen me? If so call (718) 367-1010. Thanks!

3-29-11

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

3-28-11

Something for fun - 1 arm Deadlift...ever done it? If no you can't say that after today! Crossfit's prescription is constantly varied, so here you go!

WOD - 21-15-9
Thrusters 95/65
KB Swings 70/55

3-27-11

"MEG"
10 Burpees
20 Pullups
30 Box Jump 24/20
40 Dumbbell Power Cleans 40/30
50 Squats
40 Dumbbell Power Cleans 40/30
30 Box Jump 24/20
20 Pullups
10 Burpees

3-26-11

21-15-9
Deadlift 225/185
OHS 135/95

Try to complete this workout with unbroken sets; so scale accordingly.

Post time and loads to comments.

3-25-11

Skill: Double-Unders

WOD: Death By Ten Meters
Starting with one ten meter shuttle run the first minute, increase by ten meters each minute on the minute until you get lapped by the clock.

Post rounds to comments

3-24-11

Mobility - 15 minutes

WOD - 5 rounds
7 SDHP 75/45
7 Squat Snatch 75/45
7 OHS 75/45

3-23-11

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

WOD - 5 rounds
50 Squats
200m run

3-22-11

MAKE UP DAY

IF THERE WAS A WOD YOU MISSED OR JUST WANT TO WORK ON A PARTICULAR SKILL, TODAY IS THE DAY TO GET IT!

3-21-11

Skill - 100 reps Deadlift
With exceedingly light weight, collect 100 reps, paying special attention to proper setup and execution of the Deadlift

WOD -
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

3-20-11

WOD - In memory of Frank Buckles 02/01/1901-02/27/2011

Buckles, the last surviving American veteran of World World I, was born in Bethany, Missouri and attended school in Nevada, Missouri.

His life is a true story of American commitment and heroism, inspiring many to ask how they can help. Frank's family is deeply appreciative of these offers and attention, but continues to stress it is not so much about Frank, but all he represents.



He died at the age of 110 years old.

3-19-11

21-15-9
Front Squat 135/95
Burpees

Hoover Ball!!!




FYI: There will be a separate WOD for the OPEN SECTIONALS @ 3pm tomorrow if interested in making it up!

3-18-11

Skill - Med-Ball Cleans

WOD - 4 rounds
10 Hang Squat Cleans
30 Pushups

3-17-11

Skill - 2nd Pull of the Clean: PVC pipe

WOD - Squat Clean 7x1

Post loads to comments

3-16-11

WOD - CrossFit Games Open Qualifier Workout #1
AMRAP in 10
30 Double-Unders
15  Power Snatches 75/45

Post rounds and reps to comments

3-15-11

Skill - Push-Ups

WOD - 10 Rounds
5 Deadlift 205/155
5 Burpees

Post time to comments




Caesar:
Who is it in the press that calls on me?
I hear a tongue shriller than all the music
Cry "Caesar!" Speak, Caesar is turn'd to hear.
Soothsayer:
Beware the ides of March.
Caesar:
What man is that?
Brutus:
A soothsayer bids you beware the ides of March.

from William Shakespeare's Julius Caesar
Act 1, Scene 2, 15-19

 

3-14-11

Strength - Rack Jerk 7x1

WOD - 100 Push Press 95/65
Every time you drop the bar, run 400 meters.

Post rounds to comments.

3-13-11

With 40 minutes on the clock, start with a one mile run. Then when you get back to the box, perform the following tasks: every minute on the minute for 20 minutes; 10 Kettlebell swings (70/55), then on the next minute, 10 Pullups. Continue to alternate every minute between KBS and Pullups until you complete all 20 minutes of work. Those who are lucky enough to make it through all 20 rounds, run a victory mile. But if you get lapped by the clock (you can not complete the work for that round within the minute), you still have to run the final mile. 


Post time to comments

3-12-11

WOD - AMRAP in 15 minutes

10 Hang Power Snatch 75/45
10 Box Jumps 24"/20"
10 SDHP 75/45
10 Pushups

Post rounds to comments

3-11-11

WOD - Filthy Fifty

50 Box Jumps 24"/20"
50 Jump­ing Pull-ups
50 Ket­tle­bell swings 55/35
50 Walk­ing Lunge steps
50 Knees to Elbows
50 Push press 45/45
50 Back exten­sions
50 Wallball Shots 20/13
50 Burpees
50 Dou­ble-Unders

Post time to comments

3-10-11

Mobility - 15 minutes

WOD - AMRAP in 20
20 Situps
10 Deadlift 185/135

3-9-11

Strength - Back Squat 5-5-5-5-5

WOD - 2 rounds
50 KB Swings
50 SDHP 75/45

3-8-11

Strength - Front Squat 1-1-1-1-1-1-1

WOD - 3 rounds
20 Med-Ball Situps
30 Wallball

3-7-11

Strength - OHS 2-2-2-2-2

WOD - 100 OHS 95/65
Every time you put the bar down, run 400m

Clayton made this super cool Athlete Profile for me! Thanks man, it is awesome!

3-6-11

AMRAP in 15 minutes
5 HSPUs
10 Pullups
15 Squats

At the end of 15 minutes, Hang Squat Clean 95/65 as many reps as possible without putting the bar down. Your score is the total weight load for your reps.

3-5-11

3 Rounds of
10 Ground to Shoulder to Overhead 135/95
10 Pullups

Post Time to Comments

3-4-11

Skill - Burgener WarmUp

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

WOD - 2 Rounds
30 Wallball Shots 20/13
30 Kettlebell Swings 55/35

3-3-11

Skill - Butterfly Pullups

WOD - 5k

Chase and Sydney running through Epcot in a 5k at Walt Disney World.

3-2-11

Mobility - 10 minutes

WOD - 45 minute Time Limit
100 Squats
90 second Plank Hold
80 second Static Hang
70 second Hand Stand Hold
60 Situps
50 Pullups
40 Pushups
30 T2B
20 Burpees
10 Wall Climbs
1 Rope Climb

Post Time to Comments

CrossFit Kids SoMO

Due to a scheduling conflict, CrossFit Kids classes will be changing to 5:15pm on Tuesday and Thursday starting on March 3rd. Saturday classes will continue to be held at 8:00am. Thank you for understanding.

Get it Down...

Ladies WOD is this Friday, March 4th

at 6:15pm..

So get it on the schedule and we'll 

see you at the box!

--mattie