Skill - Ring Dips
WOD - 1 Mile Run
Post time to comments.
Monday, October 31, 2011
Sunday, October 30, 2011
10-31-11
Happy Halloween!
There will not be a 6:15pm class, come to an earlier class please.
Mobility - stretch like a black cat.
Skill - Barbells on Fire.... cycle fast!
WOD - EMOTM for 15 minutes of:
5 Back Squats of Death (50% of your 1RM)
Clean the weight from the floor to the back rack position.
If you get lapped by the clock, drop to 3 reps per minute.
There will not be a 6:15pm class, come to an earlier class please.
Mobility - stretch like a black cat.
Skill - Barbells on Fire.... cycle fast!
WOD - EMOTM for 15 minutes of:
5 Back Squats of Death (50% of your 1RM)
Clean the weight from the floor to the back rack position.
If you get lapped by the clock, drop to 3 reps per minute.
Saturday, October 29, 2011
10-30-11
1PM WOD - In Teams of 4, complete the following body-weight conga:
20 Calorie Row
30 GHD Situps
40 Hand Release Pushups
50 Air Squats
200m Run
You cannot move to the next task until the person in front of you has finished their reps.
20 Calorie Row
30 GHD Situps
40 Hand Release Pushups
50 Air Squats
200m Run
You cannot move to the next task until the person in front of you has finished their reps.
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| Bell-tower picture courtesy of Mat Crause. |
Friday, October 28, 2011
10-29-11
Every Minute On The Minute for 8 minutes complete the following:
3 Front Squats 135/95/65
6 Pull-ups
Rest 2 minutes, then EMOTM for 8 minutes complete the following:
4 Stick Jumps 24"/20"
10 Dumb-Bell Push Press 35/25/20
Post complaints to comments.
3 Front Squats 135/95/65
6 Pull-ups
Rest 2 minutes, then EMOTM for 8 minutes complete the following:
4 Stick Jumps 24"/20"
10 Dumb-Bell Push Press 35/25/20
Post complaints to comments.
Thursday, October 27, 2011
Wednesday, October 26, 2011
10-27-11
Skill - Sled Pulls
WOD - Death By......Ball Slams 30/20
Post rounds to comments.
WOD - Death By......Ball Slams 30/20
Post rounds to comments.
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| Jason Khalipa after the final WOD in the 2011 CrossFit Games. |
Tuesday, October 25, 2011
10-26-11
Warmup: Junk Yard Dog (Jumps x10; Over/Unders x5)
Skill: Squat Clean Positions
Strength WOD: Find your 1RM Squat Clean
Post loads to comments.
Skill: Squat Clean Positions
Strength WOD: Find your 1RM Squat Clean
Post loads to comments.
 |
| "...the most important part of the clean is the pull. At York, all our lifters over the years have practiced to improve their pulling power with heavy high pulls and with power cleans. But they also practiced day after day to improve their lifting form. Correct style combined with strength will set the highest records. You can go lift just so much with correct style, and just so much with terrific strength. It takes a complete combination of the two to meet the challenge of heavier and heavier weights." - from The Clean: by Bob Hoffman (1957) |
Monday, October 24, 2011
10-25-11
Mobility - 10 minutes.
WOD - For Time:
1000m Run
30 SDHP 45/45
15 Wallball Shots 20/14
30 SDHP
15 Wallball Shots
30 SDHP
15 Wallball Shots
1000m Run
Post time to comments.
WOD - For Time:
1000m Run
30 SDHP 45/45
15 Wallball Shots 20/14
30 SDHP
15 Wallball Shots
30 SDHP
15 Wallball Shots
1000m Run
Post time to comments.
Nolan Ryan is the greatest Texas Ranger of all-time!
Baseball fever; Catch it!
Sunday, October 23, 2011
10-24-11
Skill - Double-Unders
WOD - 3 Rounds of:
20 Over-Head Squats 95/65
50 Lunges
Post time to comments.
WOD - 3 Rounds of:
20 Over-Head Squats 95/65
50 Lunges
Post time to comments.
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| Saturday morning.... |
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| Sunday morning.... |
Saturday, October 22, 2011
10-23-11
WOD - 1PM: As a Team of 4, complete the following:
25 Muscle-Ups (scale: 75 Pullups)
50 Squat Cleans 155/105/75 (rx'd men/rx'd female&scaled men/scaled female)
75 Box Jumps 30"/24"/20"
100 Wallball Shots 20/16/12
150 Burpees
200 Double-Unders
The Rub: Each modality must be completed before moving to the next exercise. There is no limit as to how many reps each member may complete. Each team must maintain a constantly moving 400m relay until all modalities are completed.
Post teams and times to comments.
25 Muscle-Ups (scale: 75 Pullups)
50 Squat Cleans 155/105/75 (rx'd men/rx'd female&scaled men/scaled female)
75 Box Jumps 30"/24"/20"
100 Wallball Shots 20/16/12
150 Burpees
200 Double-Unders
The Rub: Each modality must be completed before moving to the next exercise. There is no limit as to how many reps each member may complete. Each team must maintain a constantly moving 400m relay until all modalities are completed.
Post teams and times to comments.
Friday, October 21, 2011
10-22-11
8am WOD - For Time:
1000m Row
15 HSPUs (Scale is 30 Hand Release Pushups)
750m Row
12 HSPUs (Scale is 24 Hand Release Pushups)
500m Row
9 HSPUs (Scale is 18 Hand Release Pushups)
1pm WOD will be explained after the morning workout.
Post time to comments.
1000m Row
15 HSPUs (Scale is 30 Hand Release Pushups)
750m Row
12 HSPUs (Scale is 24 Hand Release Pushups)
500m Row
9 HSPUs (Scale is 18 Hand Release Pushups)
1pm WOD will be explained after the morning workout.
Post time to comments.
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| Steel for the mezzanine arrived this morning. |
Thursday, October 20, 2011
10-21-11
Friday Funday! Come in today and get busy with a WOD you missed this week.
Don't forget: TWO WODs on Saturday - 8am and 1pm!
Don't forget: TWO WODs on Saturday - 8am and 1pm!
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| Red iron supports for the new building. |
Wednesday, October 19, 2011
10-20-11
Spend 10 minutes warming up your deadlift.
WOD - Complete the following; Every Minute On The Minute for 30 minutes:
1 Deadlift
You decide your load. Go heavy or go home.
WOD - Complete the following; Every Minute On The Minute for 30 minutes:
1 Deadlift
You decide your load. Go heavy or go home.
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| Annie T's 285lb dead-lift during the 2009 CrossFit Games. |
Tuesday, October 18, 2011
10-19-11
Skill - Establish 1RM Broad-jump for distance.
WOD:
AMRAP in 8 minutes of:
Ball Slams 30/15
The Rub: Starting with the first minute and then Every Minute On The Minute: Perform 1 Wall climb.
Rest 2 minutes then....
AMRAP in 8 minutes of:
Wallball Shots 20/14
The Rub: Starting with the first minute and then EMOTM: Perform a 40' Bear Crawl
We will be having TWO WODs this Saturday, Oct. 22nd. The first at one at the usual time of 8am, and a second at 1pm. This will be an excellent opportunity for all HOA athletes to practice multiple WODs. All SoMO members are invited to either or both workouts. Attendance of both WODS by HOA athletes is not mandatory, but recommended.
WOD:
AMRAP in 8 minutes of:
Ball Slams 30/15
The Rub: Starting with the first minute and then Every Minute On The Minute: Perform 1 Wall climb.
Rest 2 minutes then....
AMRAP in 8 minutes of:
Wallball Shots 20/14
The Rub: Starting with the first minute and then EMOTM: Perform a 40' Bear Crawl
 | ||
| I cherry pick only the best WODs! |
We will be having TWO WODs this Saturday, Oct. 22nd. The first at one at the usual time of 8am, and a second at 1pm. This will be an excellent opportunity for all HOA athletes to practice multiple WODs. All SoMO members are invited to either or both workouts. Attendance of both WODS by HOA athletes is not mandatory, but recommended.
Monday, October 17, 2011
10-18-11
Skill - Handstand Holds (on the wall or freestanding)
WOD - With one Barbell 95/65 and for time:
15 Power Cleans
30 Toes To Bar
15 Sumo-Deadlift High Pulls
30 Box Jumps 24/20
15 Thrusters
30 Pullups
15 Power Snatch
30 Burpees
Post time to comments.
I attended the West Plains City Council meeting this evening. The request to rezone the property on Kentucky Avenue from residential to commercial passed. We have the official clearance to break ground on our new facility. The new 6,000 square foot "box" will give us three times the size of our current location! Stay tuned for more updates.
WOD - With one Barbell 95/65 and for time:
15 Power Cleans
30 Toes To Bar
15 Sumo-Deadlift High Pulls
30 Box Jumps 24/20
15 Thrusters
30 Pullups
15 Power Snatch
30 Burpees
Post time to comments.
I attended the West Plains City Council meeting this evening. The request to rezone the property on Kentucky Avenue from residential to commercial passed. We have the official clearance to break ground on our new facility. The new 6,000 square foot "box" will give us three times the size of our current location! Stay tuned for more updates.
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| 294 Kentucky Avenue this morning 10-17-11 |
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| The plans for CrossFit SoMO's new home! |
Sunday, October 16, 2011
10-17-11
Strength: 5x1 Rack Jerk (Split Jerk from behind the neck)
WOD: 4 Rounds of 400m run
Rest = 1/2 length of your last 400 time
(so if you run a 1:42 400m, rest 51 seconds)
Post load and 400m times to comments.
WOD: 4 Rounds of 400m run
Rest = 1/2 length of your last 400 time
(so if you run a 1:42 400m, rest 51 seconds)
Post load and 400m times to comments.
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| If you don't want to run, we can always play cowboy poker.... |
Saturday, October 15, 2011
10-16-11
Team WOD at 1pm. Do your best and if you don't win........
And please check out the CrossFit Community Page for 10/16/11.
Nicole's Blog post, "Unbroken" made the Affiliate's page!!
Friday, October 14, 2011
10-15-11
WOD - 10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10 reps of:
A body-weight or gymnastic movement
A barbell movement
(movements will be decided by the saturday morning pain junkies...)
Post time to comments.
A body-weight or gymnastic movement
A barbell movement
(movements will be decided by the saturday morning pain junkies...)
Post time to comments.
 |
| Who left the bar out? Who, Who?? |
Thursday, October 13, 2011
10-14-11
MAKE-UP DAY: take this opportunity to hit a WOD you missed this week (even the 10k)......
Rarely do I re-post from other blogs, but I felt like sharing this with all of you.
This comes from Nicole's blog:
"BTW, I've been married 17 years this Friday. If I compare our marriage to a WOD, we have never 'dropped the bar' in regards to our commitment and our vows. Whatever it took, whenever we felt too weary or angry or apathetic-whatever, marriage has too many emotions to list- to go unbroken, somewhere from inside ourselves, we found the strength to push ourselves through. And that strength inspired the other one to keep going. When I am down, he helps me up and when he can't go another step, I show him that together we can go unbroken. Shouldn't life be like that? I feel blessed everyday.
Today, inside and outside of the Box, I'm going to try to not drop the bar. And maybe, by being stronger, the people around me will be stronger and happier, as well."
Rarely do I re-post from other blogs, but I felt like sharing this with all of you.
This comes from Nicole's blog:
"BTW, I've been married 17 years this Friday. If I compare our marriage to a WOD, we have never 'dropped the bar' in regards to our commitment and our vows. Whatever it took, whenever we felt too weary or angry or apathetic-whatever, marriage has too many emotions to list- to go unbroken, somewhere from inside ourselves, we found the strength to push ourselves through. And that strength inspired the other one to keep going. When I am down, he helps me up and when he can't go another step, I show him that together we can go unbroken. Shouldn't life be like that? I feel blessed everyday.
Today, inside and outside of the Box, I'm going to try to not drop the bar. And maybe, by being stronger, the people around me will be stronger and happier, as well."
Wednesday, October 12, 2011
Tuesday, October 11, 2011
Monday, October 10, 2011
Sunday, October 9, 2011
10-10-11
WOD - 10k Run
Attn HOA athletes (both Rx'd and Scaled): You will be working on skills and proficiencies.
Post time to comments.
Attn HOA athletes (both Rx'd and Scaled): You will be working on skills and proficiencies.
Post time to comments.
Saturday, October 8, 2011
10-09-11
Team workout 1pm. Come early and plan on staying late.
If you are on one of the HOA teams, be there!
If you are on one of the HOA teams, be there!
Friday, October 7, 2011
10-08-11
WOD - Complete the following for time; work in unbroken sets:
15 Wallball Shots (20lb/14lb)
15 Pullups
15 Wallball Shots
15 Pullups
15 Wallball Shots
15 Pullups
400m run
21 Thrusters (45lb/45lb and before you ask, yes that's right!)
21 Kettlebell Swings (55lb/35lb)
15 Thrusters
15 Kettlebell Swings
9 Thrusters
9 Kettlebell Swings
Penalty for breaking set: 10 burpees
Post complaints to comments.
15 Wallball Shots (20lb/14lb)
15 Pullups
15 Wallball Shots
15 Pullups
15 Wallball Shots
15 Pullups
400m run
21 Thrusters (45lb/45lb and before you ask, yes that's right!)
21 Kettlebell Swings (55lb/35lb)
15 Thrusters
15 Kettlebell Swings
9 Thrusters
9 Kettlebell Swings
Penalty for breaking set: 10 burpees
Post complaints to comments.
Thursday, October 6, 2011
10-07-11
Makeup day! We have had a tough week so if you missed a workout, get in and hit it hard.
If you made it to all the WODs, complete the following for time:
Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch
Post time to comments.
If you made it to all the WODs, complete the following for time:
Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch
Post time to comments.
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| Daniel gets a 40" hop! |
Wednesday, October 5, 2011
10-6-11
Mobility - 10 minutes
Skill - Turkish Get Ups
WOD - AMRAP in 15 minutes of:
30 Double Unders
15 Thrusters (75/55)
Post TGU max load and WOD rounds to comments.
Skill - Turkish Get Ups
WOD - AMRAP in 15 minutes of:
30 Double Unders
15 Thrusters (75/55)
Post TGU max load and WOD rounds to comments.
I'm not Joking! This is my job!!
Tuesday, October 4, 2011
10-5-11
Strength - Clean And Jerk 7x1
WOD - 3 Rounds Of:
400m run
21 Back Extensions
12 Kettlebell Swings 70/55
Post C&J load and WOD time to comments.
WOD - 3 Rounds Of:
400m run
21 Back Extensions
12 Kettlebell Swings 70/55
Post C&J load and WOD time to comments.
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| Greg Freeman's 40" Box Jump is GOOD!!! |
Monday, October 3, 2011
No Kids class on Saturday, October 8th.
There will not be a CrossFit Kids class on Saturday morning. So instead of playing "clean the yard", why don't you have your kiddos play "clean the house".
10-4-11
Skill - Pose Running
Work on your pose by performing hill sprint repeats from our driveway to the Parker's mailbox on Goodhard Drive. WALK back down the hill, take you time. Focus more on your form up the hill than on speed.
WOD - "Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats
Post WOD time to comments.
Work on your pose by performing hill sprint repeats from our driveway to the Parker's mailbox on Goodhard Drive. WALK back down the hill, take you time. Focus more on your form up the hill than on speed.
WOD - "Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats
Post WOD time to comments.
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| Want to know what happens next? Tune in tomorrow to find out.... |
Sunday, October 2, 2011
Saturday, October 1, 2011
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