12-1-11

Mobility - 10 minutes

Endurance - 1000m Row

WOD - "Death By December" starts with:
Death by Pullups - With a continuously running clock, complete 1 rep the first minute, 2 reps the second, and so on until you cannot complete the designated amount during that minute.

Post rounds and reps to comments.

Billy and the crew from Adams Construction Co. laying out the new box.

11-30-11

You will have 60 minutes to complete the following reps:
1-10-1-20-1-30 Front Squats

Post loads to comments.

and if you are wondering what to get me for Christmas, 2012;

look no further than http://demonbells.com

I would like the 2 Pood Big Boi.....

11-29-11

You will have 60 minutes to PR something.......
Your choice. Go Heavy.

Behdad Salimi's world record snatch at 214kg (470lbs).

11-28-11

1. Wish Rodney and Amanda a Happy Birthday!

2. Skill - Kettlebell Snatch

3. WOD - "Bloody Mary"
    3 Rounds of:
    500m Row
    5 HSPUs (scale: 7 Shoulder Press 75/45)
    10 Overhead Squats 75/45
    15 Pullups

Post time to comments.

Mary I, queen regnant of England & Ireland from July 1553 until her death in November, 1558.

11-27-11

Team WOD - 1pm

Each member will perform 2-3 movements. Be prepared to work hard and fast!

Blustery......what a great word.

11-26-11

WOD - 8am
3 Rounds of:
30 Thrusters 45/35
30 Pushups (release at the bottom)
3 Rope Climbs or 500m Row

Post time to comments.

I ran into an old friend of mine today. 

He said something that reminded me of an old tune. 

"Let me eat when I'm hungry, Let me drink when I'm dry. 

Two dollars when I'm hard up, and religion when I die."

Uncle Tupelo from the Blue Note 11/13/92.

I remember this show from their farewell tour...

11-25-11

BLACK FRIDAY

We will be open for regular classes at 6,7,10 and noon.
Come in and work on your ninja skills.

11-24-11

Turkey Day Massacre 2011 

starts at 4:15pm

Come get some.............turkey.

11-23-11

WOD: start with mobility, then in the remaining time left, complete the following:
1-10-1-20-1-30 reps of Bench Press or Shoulder Press or Deadlift.

Post loads to comments.

This young man wants to make sure Santa knows that he needs two...

11-22-11

Skill - Lateral Jumps

WOD - With one bar 95/65; complete 5 rounds of:
5 Squat Cleans
10 Bar Facing Burpees
15 Deadlifts

Post time to comments.

Chase and Justin bonding outside the box.

Note that Justin is working and I am drinking coffee...

11-21-11

WOD: start with mobility, then in the remaining time left, complete the following:
1-10-1-20-1-30 reps of Thrusters

Post loads to comments.

11-20-11

WOD - 1PM
"Musical Boxes"
This will be an individual challenge. 

11-19-11

WOD - 8am

4 Rounds of:
40 Reverse Single-Unders (Scale 40 Double-Unders)
20 Medball Clean & Jerk 20/14
10 Toes to Bar

Post time to comments.

Harold P. Lozier killed this 8 point deer-dog near Punkin Center.

Area Department of Conservation agent, A.E. Newman stated "this is the weirdest thing 

I have ever seen and I have been to an old soldiers' reunion and two Howell County fairs."

from the Douglas County Gazette, circa 1984.

11-18-11

Friday Fun-day!

Come work on a skill or makeup a WOD...

Rick left his bar out...BTW, not Doc, the OTHER Rick.

11-17-11

Fight Gone Bad
3 rounds,
5 movements,
1 minute at each station, accumulating as many reps or calories(row) as you can of that movement,
1 minute rest between rounds

SDHP 75/45
Push Press 75/45
Box Jump 20"
Wallball to a 10' target 20/14
Row(for calories)

11-15-11

Warm-up: AMRAP in 5 minutes of Medball Situps

WOD: 10,9,8,7,6,5,4,3,2,1 reps of:
Power Snatch 95/65
Box Jump Overs 24/20

Post time to comments.

11-15-11

Mobility - 10 minutes

WOD - at your own pace, complete the following:

1-10-1-20-1-30 reps of Overhead Squats

Post loads to comments.

11-14-11

Skill - Reverse Single-Unders

WOD - AMRAP in 15 minutes of:
Hang Power Clean 75/45
Pullups

Starting with 3 reps of each, add three reps per round until time is called.
(ie: 3,6,9,12,15,18,21,24....)

Post load/reps to comments.

11-13-11

Team WOD - 1pm

11-12-11

WE WILL NOT HAVE A CrossFit Kids class on Saturday, November 12th.

WOD - 8am
3 Rounds of:
500m Row
10 Dumbbell Push Press 35/25
15 Ballslam-Wallball Shots 25/15
20 Overhead Walking Lunge 35/25

Post complaints to comments.

Karen took First place overall female at the Big Spring 5k with a time of 24:01!

11-11-11

Make Up Day...

11-10-11

Strength - Deadlift 1 rep max

WOD - Complete for time:
2 rounds
20 Pushups (release)
30 Squats
20 Pullups
30 Squats
20 GHD Situps
30 Squats

11-9-11

Strength - Jerk 1 rep max

WOD -21-15-9
Back Squat 135/95
KB Swings 55/35

CF Kids showing their stuff on the soccer field!

11-8-11

Mobility - 10 minutes

WOD - 5 rounds
10 Grasshoppers
10  Dumbbell Ground to overhead 45/35
10 T2B

11-7-11

Strength - 1 rep max Back Squat

WOD - AMRAP in 12
8 Thrusters 75/55
10 SDHP 75/55
12 Box Jumps 24/20

11-04-11

Friday makeup day. Also, the box will be closed this weekend for the Affiliate's challenge in Springfield. So take the opportunity to workout at home. 100 Burpees for time is my favorite.

Keep up with updates on the HOA blogspot:
http://heartofamericacrossfitthrowdown.blogspot.com/

11-03-11

Skill - "Throwing the Log"
Practice the barbell finish by throwing a medicine ball behind you.

WOD - 11.1&2 HOA Workout (sort of)
With a 10 minute clock complete the following:
800m run
with the time remaining, find your 1RM snatch (power or squat).

Post snatch load to comments.

11-02-11

Warmup and Mobility - 10 minutes 

Conditioning - AMRAP in 6 minutes of:
5 Kettlebell Swings 55/35
5 Toes to Bar

Strength 5x3 - Push Press

Post reps and loads to comments.