2-1-11

Skill - Wallball

WOD
50 Double-Unders
5 Front Squats 135/95
40 Double-Unders
10 Front Squats 135/95
30 Double-Unders
15 Front Squats 135/95
20 Double-Unders
20 Front Squats 135/95
10 Double-Unders
25 Front Squats 135/95

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1-31-11

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

WOD - 7 rounds
7 KB Swings 2 pood/1.5 pood
7 Burpees
7 Pullups

1-30-11

4 rounds
20 Push press 75/45
30 Squats
40 Sit-ups

1-29-11

In memory of the crew of the Space Shuttle Challenger lost twenty five years ago.

10-9-8-7-6-5-4-3-2-1 reps of
Thrusters 95/65
Pullups

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STS-51-L crew: (front row) Michael J. Smith, Dick Scobee, Ronald McNair; (back row) Ellison Onizuka, Christa McAuliffe, Gregory Jarvis, Judith Resnik.

 

 

 

 

 

1-28-11

Skill - SHDP/Push Press/Wall Ball/Box Jump/Rowing

WOD "Gone Bad" - 3 Rounds
20 Wallball 20/13
20 SHDP 75/45
20 Box Jumps 20"
20 Push Press 75/45
20 Calorie Row

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Michelle & Shan ringing the bell!!

LADIES WOD at 6:15

Stretch/Mobility

WOD - "Clean the Yard"

Social - "Imagine If" @ Mattie's house

1-27-11

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

WOD - 10 rounds
10 Pullups
10 Jump Squats
Every minute on the minute (EMOM), perform 2 Power Cleans135/95

Sara getting her climb on!

Mary showing us how it's done!

1-26-11

Skill - Back Extension, Hip Extension, Back/Hip Extension

WOD - 3 rounds
800m run or 1000m row
Rest 3 minutes between rounds

Kelly getting her 1st Rope climb!!!

1-25-11

Skill - Rope Climbs

WOD - AMRAP in 20
15 Deadlift 95/65
10 Cleans 95/65
5 OHS 95/65

New Trainer

I would like to be the first to congratulate Nicole Smith on passing her certification and becoming a CrossFit Level One Trainer. Nicole has been a member of CrossFit Southern Missouri since it's inception. We have been proud to have her as an athlete and are looking forward to what she will bring as an instructor. She will be a great asset to our training staff.

1-24-11

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

WOD - 3 rounds
50 Squats
50 Double-Unders

1-23-11

WOD - 21-18-15-12-9-6-3
Med-Ball Burpees
T2B

1-22-11

Strength - 
21-15-9
Deadlift
Find your weight that you can do 21 reps unbroken, 15 reps unbroken, then 9 unbroken

WOD - Tabata Wallball, Pushups, Wallball

Ladies Night - Friday 6:15PM

Skill - Kettlebell Swings

WOD - 3 rounds
20 Mountain Climbers
10 Squats
5 Shoulder Press

Social - TBD

1-21-11

10am and Noon classes (no 6am class).

WOD - Fight Gone Bad
3 Rounds
1 minute Wallball 20/13
1 minute SDHP 75/45
1 minute Box Jumps 20
1 minute Push Press 75/45
1 minute Row (calories)

1 minute rest between each round

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No School

For Thursday 1-20-11

Because of the bad weather:  ALL evening classes are cancelled.

1-20-11

Skill - Box Jumps (Max vertical height)
Strength - Back Squat 5,5,5

WoD - 10,9,8,7,6,5,4,3,2,1
Stick Jumps 24/20
Kettlebell Swings 70/55

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1-19-11

Skill - Snatch Progression

Strength - Weighted Pull-Ups

WOD -  AMRAP in 15 minutes
2 Burpees
5 Pull-Ups
10 OHS

1-18-11

Skill - HSPU

WOD -5 rounds
10 Hang Power Clean
15 Wallball
20 Sit-Ups

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1-17-11

Skill - Double-Unders

Strength - OHS 7x1

WOD - AMRAP in 12
10 Pushups
10 SDHP

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1-16-11

3 Rounds
20 Front Squat 95/65
20 Pull-ups
400m run

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1-15-11

5 Rounds
10 KB Snatch, Right Arm 1.5 Pood/1 Pood
10 Box Jumps 24"/20"
10 KB Snatch, Left Arm 1.5 Pood/1 Pood
10 Box Jumps 24"/20"

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LADIES NIGHT 6:15

Skill - HSPU & Double-Unders

WOD - 3 rounds
5 HSPU
10 Double-Unders
10 K2E

Social - TBD

1-14-11

Skill - GHD Situps

WOD - AMRAP in 20
5 Broad Jumps
10 Pullups
5 Man-on-Fire Burpees

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1-13-11

Skill - Learning the "Kip"

Strength - Deadlift 5-5-5-5-5

WOD - 3 rounds
10 Deadlift 185/135
20 Wallball 20/13

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1-12-11

Skill Work - 1 Arm KB Snatch
Strength - Front Squat 3-3-3

WOD - 3 rounds
5 Hang Squat Cleans 95/65
5 Push Press 95/65
5 SDHP 95/65

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1-11-11

Skill Work - Ring Pushups

WOD - AMRAP in 15
5 Wall Climbs
5 Ring Dips
5 T2B

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1-10-11

Push Press
2-2-2-2-2-2

Agility work-Stringing box jumps together for better FGB score

20 minutes on the clock
00:00-10:00 Chelsea
10:01-20:00 Cindy

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1-8-11

15 Squat Cleans 95/65
then...
10 rounds
5 T2B
10 Situps
5 Pullups

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1-7-11

AMRAP in 20
3 Burpees
6 Thrusters 95/65
9 Situps

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1-6-11

It is time for the first Ladies WOD of 2011…
First we are going to drill five basic movements: Wall Ball, Box Jump, Pull-Up, Rope Climb and Burpee
Concentrating on proper form and full range of motion.
WOD: 5 of each movement for time (very short) with the winner having the privilege of picking the movie for …….
Social After WOD: Chick Flick at Mattie’s house (kids welcome), directions to be given after WOD

1-6-11

3 rounds

30 Wallball 20/16
30 Hang Squat Snatch 75/45

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1-5-11

With 12 minutes on a clock

1 mile run or 2k row
Max reps Deadlift 225/185

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1-4-11

AMRAP in 15
5 Pullups
5 HSPU
20 Double-Unders

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1-3-11

With a continuous running clock, you will have 10 minutes to obtain a 1RM Clean & Jerk.
Then you will have 15 minutes of AMRAP Clean & Jerk at 70% of your 1RM.

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Can you tell which is a proper finish to the pull?

1-2-11

21-18-15-12-9-6-3
Dumbell Push Press 45/30
Medball Sit-Ups 20/16

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