5-1-11

4 rounds for time
7 Deadlift 225/185
14 Bar-facing Burpees
400m run

4-30-11

AMRAP in 15 minutes

Clean & Jerk 95/65

Head to Head: You will both share one bar. Complete 5 reps, then your opponent will complete 5 reps. Continue until time is up.



Ron Grennan did stick a 44" box jump. Unfortunately, I didn't get a picture of it.
But I did get a great series from a failed attempt. For Ron's last day as CFotM,
come up with a funny caption for this picture...

I will get this started: This is why we can't have nice things.



4-29-11

Make up day. You will have the opportunity to do a workout you might have missed.

Post wod and time/rounds to comments.

 

4/29/71 - The Last Fillmore East Show Performed by the Grateful Dead

4-28-11

Mobility - 10 minutes

Strength - Clean Deadlift 5x5

WOD - 5 Rounds
10 Burpees
15 Stick Jumps 24"/20"
30 Double-Unders (90 Single-Unders)

Post time to comments

4-27-11

Skill- Max height box jump

WOD- CrossFit Games Open Workout 11.6
As many reps as possible in seven minutes of:
3-6-9-12-15-18-21
Thrusters 100/65
Chest to Bar Pullups

Post reps to comments

If it keeps raining like this, we are going to need to trade in our Concept2 ERGs for canoes....

4-26-11

Skill - Overhead Walking Lunge (barbell)

WOD - Death By Power Snatch 65/35
Start with one power snatch on the first minute,
two the second, three the third and so on until you are lapped by the clock.

Post rounds and reps to comments

4-25-11

Mobility - 10 minutes

WOD - "Hammer"
5 Rounds with one barbell: 135/95
5 Power Cleans
10 Front Squats
5 Jerks 135
20 Pull-ups
Rest 90 seconds

Post time per round to comments

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team),
based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

First Sergeant Michael J. Bordelon (center) was conducting combat operations in Mosul, Iraq, on 23 April 2005 when a suicide car-bomber rammed into his Stryker vehicle. Though mortally wounded, Michael Bordelon lived for another two weeks before the injuries claimed his life. With every passing day, here on FOB Marez, men who had known Michael Bordelon for years, men who had fought with him in the streets of Mosul, would ask about his condition. The veterans here have seen much since they arrived in Mosul, and they understood well that the odds were against their First Sergeant surviving, yet they would ask the commander hopefully,
“How is First Sergeant Bordelon?”
The commander would often answer variously and tersely, “Fighting. Who else could hang in there so long?”
The commander seemed to prepare his men for what might have been inevitable,
while not betting against his friend.
But everyone knew the reality.
“The doctors say he has a ten percent chance,”
I heard the commander say during the last few days,
“He’s still fighting.”
And finally the word came that Michael J. Bordelon had run the course. The men here at 1-24 Infantry began to prepare a memorial service from scratch. Though they had known the odds two weeks earlier, nobody seemed to want to bet against their friend by preparing a memorial, so in the nights leading to the ceremony, men worked late to prepare a farewell while conducting ongoing operations.
The auditorium was nearly packed, but the empty seats in the back were the most prominent, empty seats that would have been filled by men who were gone, men who were wounded or killed in action on the same streets where Michael Bordelon ran his last mission, and finished the race.


 reprinted from http://www.michaelyon-online.com/

4-23-11

WOD - 8am sharp! Easter Egg Hunt (CrossFit Style)

Family oriented so bring the whole clan for CrossFit Kids style fun!

Adults: don't feel left out. We have plenty of eggs for you to find!!

Due to the inclement weather, we will be having this at the box. 

We will be closed Easter Sunday. Thank You.

After the 11.4 WOD with our extended CrossFit family from Fayetteville!

4-22-11

Skill - Gymnastics movement of choice

WOD - Tabata (20 seconds of work, followed by 10 seconds of rest, for 8 intervals)
Push Press 75/45
Squats
Hang Power Clean 75/45
Situps

4-21-11

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

WOD - Grace    30 reps for time
135# Clean & Jerk

4-20-11

Sectional WOD 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)

4-19-11

Skill - Hand Stand Push-Ups

WOD - High Hang Squat Snatch (or Clean; your choice) 7x1

Post loads to comments

Mother and daughter duo of team SoMO had over 100k each during the WEC Challenge!
Way to go LaDonna and Taylor!!

4-18-11

Skill - Rowing foundations

WOD - 4 Rounds
500m Row
21 Burpees
400m Run

Post time to comments

4-17-11

AMRAP in 15 minutes

10 SDHP 75/45
10 Push-ups (release at the bottom)
10 Wallball Shots 20/13

Post rounds and reps to comments

Congratulations to David Hale for putting in 100k during his first WEC!!

4-16-11

CrossFit Games Open Workout 11.4 (scale as needed)

60 Bar-facing Burpees
30 Overhead Squats 120/90
10 Muscle-Ups

Post reps to comments

Sandy Lawson rowed over 400,000 meters during the Concept2 World ERG Challenge.
Based on her pace, she spent over 29 hours on the rower in 23 days.
That's the equivelent of traveling 248 miles to Macon, Missouri. Outstanding Work! 

4-15-11

Skill - Jerk

WOD - 4 rounds
30 Lunge steps
15 Thrusters 75/45
30 Situps

4-14-11

Skill - Squat

WOD - 3 rounds
20 Box Jumps 24/20
800m run
20 Double-Unders

Congratulations on completing your half-marathon...way to go big guy!

4-13-11

Skill - Skill Transfer Exercises (with PVC) : Snatch
1. Snatch Push Press
2. Overhead Squat
3. Pressing Snatch Balance
4. Heaving Snatch Balance
5. Snatch Balance

WOD - CrossFit Games 11.4
AMRAP in 10 minutes
60 Bar facing Burpees
30 OHS 120lb/90lb
10 Muscle-Ups

Post reps and scaling to comments

Yea Burpees!

4-12-11

Strength - Weighted Pullups

WOD - 21-15-9-15-21
Wallball 20/16
Pullups

Post time to comments

4-11-11

Skill/Speed - 500m row all out effort

WOD - AMRAP in 15
250m row
200m run

4-10-11

Open Sectional Workout 11.3
AMRAP in 5
Squat Clean & Jerk
165/110

4-9-11

Nancy
5 rounds
400m run
15 OHS 95/65

4-7-11

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

WOD - 3 rounds
400m run
20 Box Jumps 24/20
10 Pullups

4-8-11

Pick-A-WOD

Take this opportunity to make up a previous workout or complete one that you have not tried.

Post comments to comments.

4-6-11

Skill - Pick a gymnastic movement and work it

WOD - Snatch 1-1-1-1-1-1-1

4-5-11

Mobility 15 minutes

WOD - 5 rounds
5 Squat Clean & Jerk 135/95
400m run/500m row

4-4-11

Strength - Front Squat 7x1

WOD - 3 Rounds
10 HSPUs (scale is 10 Push Press at 50% of your 1RM)
20 Kettlebell Swings 70/55

Post time to comments

4-3-11

CrossFit Games Open WOD 11.2

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

Post rounds to comments

4-2-11

EVERY MINUTE ON THE MINUTE FOR 15 MINUTES PERFORM THE FOLLOWING:
 3 Burpees
 6 Situps
 9 Squats


Graham Holmberg by Reebok - video [wmv]