Skill - weighted pullups
WOD - 6 Rounds of:
40 Double-Unders
400m run
If you did Wednesday's wod then your workout is:
21-15-9
Deadlift 65% of your 1RM
GHD Situps
Wednesday, August 31, 2011
CrossFit Kids Restarts September 6th!
CrossFit Kids SoMO will start back up on Tuesday September 6th.
Classes will be the same as last year, Tuesday and Thursday at 5:15pm and Saturday mornings at 8:00am. Try to arrive 15 minutes early. If you aren't ready by class time, Leslie will have to teach the adult class....
Classes will be the same as last year, Tuesday and Thursday at 5:15pm and Saturday mornings at 8:00am. Try to arrive 15 minutes early. If you aren't ready by class time, Leslie will have to teach the adult class....
Tuesday, August 30, 2011
Monday, August 29, 2011
8-30-11
Skill - Anything Gymnastic
WOD -
AMRAP in 5
5 Pullups
5 Pushups
AMRAP in 4
5 Box Jumps 24/20
5 T2B
AMRAP in 3
5 OHS 75/45
5 Burpees
AMRAP in 2
Row for Calories
AMRAP in 1
Jump Squats
Rest 2 minutes between each AMRAP
WOD -
AMRAP in 5
5 Pullups
5 Pushups
AMRAP in 4
5 Box Jumps 24/20
5 T2B
AMRAP in 3
5 OHS 75/45
5 Burpees
AMRAP in 2
Row for Calories
AMRAP in 1
Jump Squats
Rest 2 minutes between each AMRAP
Sunday, August 28, 2011
8-29-11
Strength - Squat Clean 1-1-1-1-1-1-1
WOD - Pick one
Fran
21-15-9
Thrusters 95/65
Pullups
or
Grace
Clean & Jerk 30 reps
135/95
Everything we do inside the "Box" is to make you more useful outside of the box. All those times I ask you to give me one more rep, or go just a little bit longer before you rest again, is for a purpose. Knowing how to deal with intensity (stress), anywhere in your life, will make you more useful to yourself and others. This very thing got "Tested" this weekend on our float trip/dinner, and every one of the people that was with our group was involved in handling a situation/accident that could have been a lot worse if everyone was not use to being in a high intensity, or stressful situation all the time. Hats off to all of the ones involved and job well done!
WOD - Pick one
Fran
21-15-9
Thrusters 95/65
Pullups
or
Grace
Clean & Jerk 30 reps
135/95
Everything we do inside the "Box" is to make you more useful outside of the box. All those times I ask you to give me one more rep, or go just a little bit longer before you rest again, is for a purpose. Knowing how to deal with intensity (stress), anywhere in your life, will make you more useful to yourself and others. This very thing got "Tested" this weekend on our float trip/dinner, and every one of the people that was with our group was involved in handling a situation/accident that could have been a lot worse if everyone was not use to being in a high intensity, or stressful situation all the time. Hats off to all of the ones involved and job well done!
Saturday, August 27, 2011
Friday, August 26, 2011
Thursday, August 25, 2011
8-26-11
Friday is makeup day! YEA!!!!!
Murph or Eva if you have been dodging class for the last two days....
Murph or Eva if you have been dodging class for the last two days....
Wednesday, August 24, 2011
8-25-11
Today is "Coyote Ugly" Day...if you did NOT do Murph yesterday, "we are gonna git ya" today! ENJOY!
EVA
5 rounds
800m Run
30 KB Swings 70/55
30 Pullups
It is an EXTRA pick your own WOD day this week!
EVA
5 rounds
800m Run
30 KB Swings 70/55
30 Pullups
It is an EXTRA pick your own WOD day this week!
Tuesday, August 23, 2011
8-24-11
WOD - MURPH
1 mile Run
100 Pullups
200 Pushups
300 Squats
1 mile Run
Wear a 20# vest if you have one
1 mile Run
100 Pullups
200 Pushups
300 Squats
1 mile Run
Wear a 20# vest if you have one
 |
| Amanda on her way to getting her NEW PR of 300#!!! This is 285!!! Congrats...we are proud girl! |
Monday, August 22, 2011
8-23-11
Strength - Deadlift 5-4-3-2-1
WOD - 3 rounds
21 Push Press 75/45
15 SDHP 75/45
9 Hang Squat Snatch 75/45
WOD - 3 rounds
21 Push Press 75/45
15 SDHP 75/45
9 Hang Squat Snatch 75/45
Sunday, August 21, 2011
8-22-11
Warm-Up - Tabata Row
8 intervals - 20 seconds of work, 10 seconds of rest
WOD - "Jackie"
1000m Row
50 Thrusters@ 45#
30 Pullups
8 intervals - 20 seconds of work, 10 seconds of rest
WOD - "Jackie"
1000m Row
50 Thrusters@ 45#
30 Pullups
 |
| Amanda looks EXCITED to do "Jackie"...are you? |
Saturday, August 20, 2011
8-21-11
As a Team of 2, complete the following:
Round 1: Collect as many reps as possible of muscle-ups (rx'd) or pullups (scaled) in 4:00 while your partner runs 800 meters. You team will be penalized 1 rep for every second over 4:00 on the run. Round 2: switch places.
Rest one minute.
Round 3: Collect as many reps of handstand pushups (rx'd) or heavy kettlebell swings (scaled to your ability) in 4:15 while your partner runs 800 meters. You team will be penalized 1 rep for every second over 4:15 on the run. Round 4: switch places.
Rest one minute.
Round 5: Collect as many reps as possible of burpee box jumps (rx'd 30/24) or burpee box jumps (scaled 20/16) in 4:30 while your partner runs 800 meters. You team will be penalized 1 rep for every second over 4:30 on the run. Round 6: switch places.
Enjoy!
Round 1: Collect as many reps as possible of muscle-ups (rx'd) or pullups (scaled) in 4:00 while your partner runs 800 meters. You team will be penalized 1 rep for every second over 4:00 on the run. Round 2: switch places.
Rest one minute.
Round 3: Collect as many reps of handstand pushups (rx'd) or heavy kettlebell swings (scaled to your ability) in 4:15 while your partner runs 800 meters. You team will be penalized 1 rep for every second over 4:15 on the run. Round 4: switch places.
Rest one minute.
Round 5: Collect as many reps as possible of burpee box jumps (rx'd 30/24) or burpee box jumps (scaled 20/16) in 4:30 while your partner runs 800 meters. You team will be penalized 1 rep for every second over 4:30 on the run. Round 6: switch places.
Enjoy!
This is a proper kettlebell swing:
Note that Rodney is at full extension, arms locked out,
head through arms, and bottom of the kettlebell is pointed upward.
Anything less is bad form and NO REP!
Friday, August 19, 2011
Wednesday, August 17, 2011
8-18-11
Skill - Muscle-Up
WOD - BREAK THE BANK
AMRAP in :
5 minutes...Row for Meters
4 minutes...Situps
3 minutes...Wallball 20/14
2 minutes...Power Clean 95/65
1 minute ...Squats
The score is going to be tricky! Go HARD and don't hold back!
WOD - BREAK THE BANK
AMRAP in :
5 minutes...Row for Meters
4 minutes...Situps
3 minutes...Wallball 20/14
2 minutes...Power Clean 95/65
1 minute ...Squats
The score is going to be tricky! Go HARD and don't hold back!
Tuesday, August 16, 2011
8-17-11
Strength - Push Jerk 3-3-3-3-3
WOD - 3 rounds
20 reps Shoulder to over head 95/65
20 Box Jumps 30/24
WOD - 3 rounds
20 reps Shoulder to over head 95/65
20 Box Jumps 30/24
Monday, August 15, 2011
8-16-11
Skill - Double-Unders...1 minute on, 1 minute off for 15 minutes
WOD - AMRAP in 15
200m Run
7 Deadlift
WOD - AMRAP in 15
200m Run
7 Deadlift
Tuesday Evening 6:15 Cancelled
The class scheduled for August 16th, Tuesday 6:15pm has been cancelled. Please come to one of the earlier classes or do 100 burpees for time at home. thanks.
Sunday, August 14, 2011
8-15-11
Mobility - 10 minutes
WOD
Buy in: 15 Handstand Pushups
3 Rounds of:
15 Pistols (Right Leg)
15 Pullups
15 Pistols (Left Leg)
Cash out: 15 Handstand Pushups
WOD
Buy in: 15 Handstand Pushups
3 Rounds of:
15 Pistols (Right Leg)
15 Pullups
15 Pistols (Left Leg)
Cash out: 15 Handstand Pushups
Saturday, August 13, 2011
Friday, August 12, 2011
Thursday, August 11, 2011
8-12-11
Friday is makeup day!
Come in and hit a WOD you missed or work on a skill/lift.
Just get busy..............
Come in and hit a WOD you missed or work on a skill/lift.
Just get busy..............
Wednesday, August 10, 2011
8-11-11
Skill - Pick a skill and work on it for 15 minutes
WOD - 5 rounds
10 Power Clean & Jerk 135/95
10 C2B Pullups
WOD - 5 rounds
10 Power Clean & Jerk 135/95
10 C2B Pullups
Tuesday, August 9, 2011
8-10-11
CrossFit Total - 3 attempts at each movement to achieve your 1 rep max
Back Squat - 1 rep
Press - 1 rep
Deadlift - 1 rep
Back Squat - 1 rep
Press - 1 rep
Deadlift - 1 rep
Monday, August 8, 2011
8-9-11
Mobility - 10 minutes to get your STUFF OPEN!
WOD - For Time
1000m Row
200m Run
1000m Row
400m Run
1000m Row
800m Run
WOD - For Time
1000m Row
200m Run
1000m Row
400m Run
1000m Row
800m Run
Sunday, August 7, 2011
8-8-11
Strength - Find your 1 rep max Barbell Complex
WOD 1 - AMRAP in 6
20 Box Jumps 24/20
10 Wallball 20/14
WOD 2 - AMRAP in 6
20 Double-Unders
10 Thrusters 75/45
Leslie and I hit this WOD at CrossFit Trussville, on our way to Florida. Good times had by all!!!
WOD 1 - AMRAP in 6
20 Box Jumps 24/20
10 Wallball 20/14
WOD 2 - AMRAP in 6
20 Double-Unders
10 Thrusters 75/45
Leslie and I hit this WOD at CrossFit Trussville, on our way to Florida. Good times had by all!!!
Saturday, August 6, 2011
8-7-11
Team WOD - "Sharks vs. Jets"
Bring your A game and your tap shoes for a Broadway style throw-down.
Choose to be a Shark or Jet. (BTW, when your a Jet your a Jet all the way...)
We will go head to head in 1 minute intervals on movements decided on by the gangs.
Winner gets to fight again, loser gets shanked.
Be prepared to work but more importantly, be ready to DANCE!!
Bring your A game and your tap shoes for a Broadway style throw-down.
Choose to be a Shark or Jet. (BTW, when your a Jet your a Jet all the way...)
We will go head to head in 1 minute intervals on movements decided on by the gangs.
Winner gets to fight again, loser gets shanked.
Be prepared to work but more importantly, be ready to DANCE!!
Check out the bar muscle-up at the 40 seconds mark.
Friday, August 5, 2011
8-6-11
WOD - 4 Rounds
10 Squat Snatch 85/55
15 GHD Situps
400m Run
Post time to comments.
10 Squat Snatch 85/55
15 GHD Situps
400m Run
Post time to comments.
 |
| Seth's big finish!! |
Thursday, August 4, 2011
8-5-11
Make-up Day
Friday is your chance to work on a skill, set a PR on a lift, or just WOD and have fun!
We can always find something for you to do......
Friday is your chance to work on a skill, set a PR on a lift, or just WOD and have fun!
We can always find something for you to do......
 |
| Fun at Cloud Nine Ranch! |
Wednesday, August 3, 2011
8-4-11
Skill - Double Unders
WOD - 3 Rounds of:
1000m Row
20 Toes To Bar
20 Wallball Shots 20/14
Post time to comments.
WOD - 3 Rounds of:
1000m Row
20 Toes To Bar
20 Wallball Shots 20/14
Post time to comments.
 |
| Greg Freeman has his muscle-up! |
Tuesday, August 2, 2011
8-3-11
Mobility - 10 minutes
WOD - "Cindy"
AMRAP in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
This is also the last day of the Wellness Challenge. Thanks to everyone who participated!!
WOD - "Cindy"
AMRAP in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
This is also the last day of the Wellness Challenge. Thanks to everyone who participated!!
 |
| VOLBEAT and Fans singing "Thanks"!! |
Monday, August 1, 2011
8-2-11
Strength - 7x1 Thruster
WOD
200m Sandbag run 35/25
15 Front Squats (50% of 1RM Thruster)
15 Pushups (release at bottom)
15 Front Squats
15 Pushups
15 Front Squats
15 Pushups
200m Sandbag run
Post 1RM load and WOD time to comments.
WOD
200m Sandbag run 35/25
15 Front Squats (50% of 1RM Thruster)
15 Pushups (release at bottom)
15 Front Squats
15 Pushups
15 Front Squats
15 Pushups
200m Sandbag run
Post 1RM load and WOD time to comments.
 |
| 7/31/11 St. Louis MO - Guitar Gangsters and Cadillac Blood |
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