8-1-11

Mobility - 15 minutes

WOD - 2 rounds
20 calorie Row
30 Wallball 20/14
20 T2B
30 Box Jump 24/20
20 SDHP 70/55
30 Burpees

LOOK WHO IS NOT 2ND ANYMORE!!!

7-31-11

REST DAY

There will be no Sunday WOD so that we may watch the finals of the CrossFit Games.
If you want to watch the games, come by the house.
If you want to workout at home, do 100 burpees for time.

7-30-11

WOD
1 Mile Run followed by
Max rep Squat Clean 115/85 in two minutes.
Score is run minus total number of Cleans.

Post score to comments.

Unknown and Unknowable...

7-29-11

Friday is your opportunity to makeup a WOD you missed this week, or try your hand at CFG11 WOD #1...

I'm running home to catch the games!

7-28-11

Strength - Find your 1 rep max weighted Pushup

WOD - 500m row
100 Pullups

7-27-11

Skill - Handstand Walk

WOD - 3 rounds
3 Wall Climbs
10 Squat Cleans 115/85
50 Double-Unders

7-26-11

WOD - 10 rounds of "Cindy"
Every minute on the minute perform 3 Deadlift 225/185

7-25-11

Strength - Find your 1 rep max Jerk

WOD - Open Sectional WOD 1
AMRAP in 10
30 Double-Unders
15 Ground To Overhead 75/55

7-24-11

"Wait until that Deal come 'round...."

Head to Head, square off on 5 or more movements. At least two modalities must be body-weight movements. Bid back and forth, increasing the reps until someone gives up. Now the high bidder must complete the said number of reps or run 400m for failing. Low bidder must complete their reps or face the run. (On barbell movements, both parties will agree on the weight; the reps will be variable.)

Examples of body-weight movements:
Pullups; Pushups; Squats; Burpees; Box Jumps; Toes To Bar; Jump Squat; Rope climbs....

Some barbell movements:
Deadlift; Clean & Jerk; Thruster; Snatch; Front Squat; Push Press; Overhead Squat....

Be creative and have fun!!

Post opponents: movements; reps and loads to comments.

 

From this day in Dead history: 7-24-87 "Deal"

3 years and 3 days later, on 7-26-90, Brent Mydland dies at age 37...

7-23-11

21-18-15-12-9-6-3
OHS 95/65
Box Jumps 24/20 (Regional Standards)

7-22-11

Friday is makeup day. Your choice, just get busy!

7-21-11

Mobility - 10 minutes

WOD 1 - AMRAP in 10
Rope Climb 15'

WOD 2 - AMRAP in 10
200m Sprint

WOD 3 - AMRAP in 5
Pushups

7-20-11

WOD - 7 rounds
20 GHD Situps
11 Tire Flips

7-19-11

Skill - Turkish Get-Up

WOD - 3 rounds
20 Push Press 95/65
20 2fer1 Wallball
20 Hang Squat Clean

7-18-11

Strength - Find your 1 rep max Power Snatch

WOD - 21-15-9
Burpees
Pullups

7-17-11

Sunday is Partner WOD day! Workout is at 1pm......

Thank you to everyone who made the 3rd Annual SoMO Garage Sale the best one ever!!
Bert @ www.thekettlebellking.com will be pleased.....

7-16-11

3rd Annual CrossFit SoMO Garage Sale - 2109 Cambridge Drive
Garage Sale and WOD will be at the house. So be here by 8:00am!
If it's your rest day, you can help with the sale, otherwise you can workout. 

"Day Two WOD"
in Teams of 4, complete the following:
400m run
Kettlebell Swings
Pullups
Burpees

Each team member will work at each station for the duration of the run. Once the runner has returned, rotate stations until you have completed all four movements.

All proceeds go to purchase new gym equipment!

7-15-11

MAKE UP DAY

7-14-11

10 minutes of Mobility

WOD - Filthy Fifty
50 Reps of each of the following:
Box jumps, 20"
Jumping Pull-ups
Kettlebell swings, 1 pood
Walking Lunge steps
Knees to elbows
Push press, 45#
Back extensions
Wallball shots, 20/14
Burpees
Double unders or Tuck Jumps

Post time to comments.

7-13-11

Strength - Find your 1 rep max Power Clean

WOD - 2 rounds
25 OHS 95/65

25 T2B
25 Pushups(release at the bottom)

7 am CLASS???

Who would take advantage of a 7 am class? Post to comments

KIDS CLASSES

 Due to absence, kids classes are put on hold until September 1, 2011

7-12-11

Skill - Gymnastics movement of choice

WOD - 4 rounds
15 Bar-facing Burpees
15 SDHP 75/45
15 Power Snatch 75/45

7-11-11

Strength - 1 rep max Back Squat

WOD - AMRAP in 7
15 Back Extensions
30 Lunges

7-10-11

With a partner, perform the following for time...
100 Double-Unders
100 Pullups
100 Back Extensions
100 K2E
100 Double-Unders

7-9-11

Rumble at the Ranch

Meet us at Cloud Nine by 9:00am. First WOD will be around 9:30am, then a break for lunch. WOD 2 will be at the river bank, wear shoes that can get wet. Bring a change of clothes if you wish. Fish fry starts at 5:00pm. Please let us know if you are planning on spending the night.

7-8-11

MAKE UP DAY

7-7-11

WOD - 3 rounds
30 Back Extensions
20 Ball Slams
15 Wallball 20/14
10 KB swings 70/55
5 HSPU

7-6-11

Strength - Push Press - Find your 1 rep max Push Press

WOD - AMRAP in 5
3 Burpees
3 Box Jumps (Regional Standards)24/20

7-5-11

Mobility - 20 minutes

Test WOD -
CINDY
AMRAP in 20
5 Pullups
10 Pushups
15 Squats

7-4-11 Independence Day

There will be only ONE class today at 10am.

WOD - "Michael"
3 Rounds of:
800m Run
50 Back Extensions
50 Situps

Post time to comments.

Navy Lt. Michael M. McGreevy, Jr.

McGreevy along with seven other Navy SEALs, eight Army Rangers (160th Night Stalkers) and two pilots died on June 28th, 2005 while conducting combat operations when the MH-47 helicopter that he was aboard crashed in the vicinity of Asadabad, Afghanistan in Kumar Province. This was the largest single loss of life for Naval Special Warfare since World War II.

He was assigned to SEAL Team Ten along with Lt. Michael P. Murphy, petty officers Matthew Axelson, Danny Dietz, and lone survivor, Marcus Latrell. 

7-3-11

Preparing you for the UNKNOWN and UNKNOWABLE
Meet at the box, and bring your own water. We will leave from there to go to Georgia White walking park, but you have to meet at box so we know how much equipment to bring.
This will be EPIC!!!

7-2-11

21-15-9
Wallball Shots 20/14
Medball Situps (use the same ball that you used for wallball shots)
Box Jumps 24"/20"

Post time to comments.

Perspective is everything....