Classes will restart Monday the 2nd at 6am.
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| The white boards are ready for a new year of PRs! |
Saturday, December 31, 2011
1-1-12
New Year's Day is Rest Day.
Classes will restart Monday the 2nd at 6am.
Classes will restart Monday the 2nd at 6am.
Friday, December 30, 2011
12-31-11
WOD - 8am "New Years' Eva"
5 Rounds of:
800m Run (substitutions: 1000m Row; 200 Double-Unders; 75 Grasshoppers; or 50 Burpees)
30 Kettlebell Swings 70/55
30 Pullups
Post complaints to comments. Enjoy!
5 Rounds of:
800m Run (substitutions: 1000m Row; 200 Double-Unders; 75 Grasshoppers; or 50 Burpees)
30 Kettlebell Swings 70/55
30 Pullups
Post complaints to comments. Enjoy!
The foundation has been dug. We have a hole!
Did you know the hole's only natural enemy is the pile?
Thursday, December 29, 2011
12-30-11
Friday WOD - makeup a Death by... or work on a skill.
Your other option is a little workout we tried out on Thursday night...
Your other option is a little workout we tried out on Thursday night...
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| Moving dirt at the new location! |
Wednesday, December 28, 2011
12-29-11
Skill - Handstand Holds
WOD - 10,9,8,7,6,5,4,3,2,1 reps of:
Burpee Box Jumps 24/20
Sumo Deadlift High Pull 75/45
Post time to comments.
WOD - 10,9,8,7,6,5,4,3,2,1 reps of:
Burpee Box Jumps 24/20
Sumo Deadlift High Pull 75/45
Post time to comments.
Nicole and I watched a great new reality show last night, "Ron and Kim get married".
We hope it runs for many episodes....
Tuesday, December 27, 2011
12-28-11
You will have 30 minutes to complete 100 Pullups.
If you finish before time is up, use that as rest time.
At 30:01 we will conclude our Death By December with.......
Death by Ten Meters (we called these shuttle runs in grade school).
Post time for your pullups and rounds for the shuttle runs. Enjoy!
If you finish before time is up, use that as rest time.
At 30:01 we will conclude our Death By December with.......
Death by Ten Meters (we called these shuttle runs in grade school).
Post time for your pullups and rounds for the shuttle runs. Enjoy!
Monday, December 26, 2011
12-27-11
FYI: The whiteboards will be purged this Friday.
Make sure you have written all your information down...
Warmup - Junk-Yard Dog then Burgener Warmup
WOD - Find your 3 Rep Max Overhead Squat (from the floor).
Post loads to comments.
Make sure you have written all your information down...
Warmup - Junk-Yard Dog then Burgener Warmup
WOD - Find your 3 Rep Max Overhead Squat (from the floor).
Post loads to comments.
Sunday, December 25, 2011
12-26-11
Warmup - 20 Burpees
Buy in 1k Row; then immediately followed by Death By.......Push Press 95/65 (from the floor)
The Rub: The clock starts with the row, as soon as you get done with the row, move directly to the push presses. You will start at the top of the next minute. (so if you row your 1k in 3:45, you will start with 5 presses at the top of minute 4; if your row is 5:12, you will start with 7 presses at the top of minute 6.)
Buy in 1k Row; then immediately followed by Death By.......Push Press 95/65 (from the floor)
The Rub: The clock starts with the row, as soon as you get done with the row, move directly to the push presses. You will start at the top of the next minute. (so if you row your 1k in 3:45, you will start with 5 presses at the top of minute 4; if your row is 5:12, you will start with 7 presses at the top of minute 6.)
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| Who left this medball out? (here is a clue: look at the drippings in the left corner....) |
Saturday, December 24, 2011
Friday, December 23, 2011
12-24-11
WOD - 8am The 12 Days of Christmas
There are treats for everyone in this workout!
1. Deadlift 315/205
2. Toes to Bar
3. HSPUs
4. Box Jumps 30"/24"
5. Chest To Bar Pullups
6. Front Squats w/Kettlebell 70/55
7. Kettlebell Swings 70/55
8. Ball Slams 30/20
9. Wallball Shots 25/20
10. Pistols
11. GHD Situps
12. 1200m Run
start with 1 Deadlift; then 2 Toes to Bar, 1 Deadlift; then 3 HSPUs, 2 Toes to Bar, 1 Deadlift; continue just like the song to 12, then all the way back down to 1.
There are treats for everyone in this workout!
1. Deadlift 315/205
2. Toes to Bar
3. HSPUs
4. Box Jumps 30"/24"
5. Chest To Bar Pullups
6. Front Squats w/Kettlebell 70/55
7. Kettlebell Swings 70/55
8. Ball Slams 30/20
9. Wallball Shots 25/20
10. Pistols
11. GHD Situps
12. 1200m Run
start with 1 Deadlift; then 2 Toes to Bar, 1 Deadlift; then 3 HSPUs, 2 Toes to Bar, 1 Deadlift; continue just like the song to 12, then all the way back down to 1.
Thursday, December 22, 2011
Wednesday, December 21, 2011
12-22-11
Mobility - 10 minutes
WOD - 4 Rounds
30 Wallball Shots 20/14
10 Pullups
Post time to comments.
WOD - 4 Rounds
30 Wallball Shots 20/14
10 Pullups
Post time to comments.
US Army victors on Kettle Hill about July 3, 1898
after the battle of San Juan Hill(s).
Left to right is 3rd US Cavalry,
1st Volunteer Cavalry (Col. Theodore Roosevelt center)
and 10th US Cavalry.
Tuesday, December 20, 2011
12-21-11
Strength - Front Squat 5x3 (from the floor, 1st rep must be a squat clean)
WOD - 100 Burpees for time...........YEA BURPEES!
Post front squat loads and WOD time to comments.
WOD - 100 Burpees for time...........YEA BURPEES!
Post front squat loads and WOD time to comments.
Remember to put up your equipment after class! Note these are two different Kettlebells.
The offenders were from the 4:15 class; so this time it was not Rick or Rick...
Monday, December 19, 2011
12-20-11
Warmup - 1,000m Row
WOD - Death By....... Kettlebell Swing 55/35
Post rounds to comments.
WOD - Death By....... Kettlebell Swing 55/35
Post rounds to comments.
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| a match made in heaven.... |
Sunday, December 18, 2011
12-19-11
Mobility - 10 minutes
Strength - Barbell Complex 6x1
Post load to comments.
Strength - Barbell Complex 6x1
Post load to comments.
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| Would anyone else like to see some toys at the new box?? |
Saturday, December 17, 2011
12-18-11
Team WOD - 1pm
As a team of three, complete the following:
21,000lbs of Deadlifts
100 Pushups
15,000lbs of Cleans
200 Lunges
9,000lbs of Presses
300 Squats
Post teams members/loads/time to comments.
As a team of three, complete the following:
21,000lbs of Deadlifts
100 Pushups
15,000lbs of Cleans
200 Lunges
9,000lbs of Presses
300 Squats
Post teams members/loads/time to comments.
Friday, December 16, 2011
12-17-11
WOD - 8am
"Annie"
50-40-30-20-10 Reps of:
Double-Unders
Situps
Post time to comments.
"Annie"
50-40-30-20-10 Reps of:
Double-Unders
Situps
Post time to comments.
After an informal discussion about Beethoven's Ninth today,
I thought I would share Leonard's 2 cents....
Thursday, December 15, 2011
Wednesday, December 14, 2011
12-15-11
It's Nicole's 40th Birthday!
So we will all share some pain doing one of her favorite movements......Man-makers.
For 20 minutes, perform 2 Man-makers Every Minute On The Minute using 20lb Dumbbells.
So that's 40 reps at 40lbs.....get some!
Post birthday wishes to comments.
So we will all share some pain doing one of her favorite movements......Man-makers.
For 20 minutes, perform 2 Man-makers Every Minute On The Minute using 20lb Dumbbells.
So that's 40 reps at 40lbs.....get some!
Post birthday wishes to comments.
Tuesday, December 13, 2011
12-14-11
Warmup 2k row or 1 mile run
Death by ... thrusters and pullups. 95/65
9 Rounds = Fran
Enjoy!
Post rounds to comments.
Death by ... thrusters and pullups. 95/65
9 Rounds = Fran
Enjoy!
Post rounds to comments.
Monday, December 12, 2011
12-13-11
You will have 50 minutes to find the following:
1RM Shoulder Press
1RM Push Press
1RM Push Jerk
Post loads to comments.
1RM Shoulder Press
1RM Push Press
1RM Push Jerk
Post loads to comments.
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| This is why we can't have good things - old school version. |
Sunday, December 11, 2011
12-12-11
Mobility - 10 minutes
Warmup - 1K Row
WOD - Death By .... Burpees
when you get lapped by the clock, move directly to Death By Air Squats.
Post complaints to comments.
Warmup - 1K Row
WOD - Death By .... Burpees
when you get lapped by the clock, move directly to Death By Air Squats.
Post complaints to comments.
This is why Simon can't have good things....
Saturday, December 10, 2011
12-11-11
WOD -1pm "Come and Go"
With a partner or as a team, complete the following:
21 Reps of Power Cleans 95/65
21 Reps of Box Jumps 32/28
21 Reps of Burpee Pullups
15 Reps of Power Cleans 115/75
15 Reps of Box Jumps 28/24
15 Reps of Chest to Bar Pullups
9 Reps of Power Cleans 135/95
9 Reps of Box Jumps 24/20
9 Reps of Kipping Pullups
Scale accordingly.
Post team/time to comments.
With a partner or as a team, complete the following:
21 Reps of Power Cleans 95/65
21 Reps of Box Jumps 32/28
21 Reps of Burpee Pullups
15 Reps of Power Cleans 115/75
15 Reps of Box Jumps 28/24
15 Reps of Chest to Bar Pullups
9 Reps of Power Cleans 135/95
9 Reps of Box Jumps 24/20
9 Reps of Kipping Pullups
Scale accordingly.
Post team/time to comments.
Friday, December 9, 2011
12-10-11
WOD - 8am
"Carolyn"
With one kettelbell 70/55, complete 5 Rounds of:
10 Goblet Squats (with kettelbell)
20 Kettelbell Swings
30 SHDP (with kettlebell)
Scale accordingly. Post time to comments.
"Carolyn"
With one kettelbell 70/55, complete 5 Rounds of:
10 Goblet Squats (with kettelbell)
20 Kettelbell Swings
30 SHDP (with kettlebell)
Scale accordingly. Post time to comments.
Carolyn plays the role of guinea pig from time to time.
She gets to experience the most heinous workouts before we pass them on to you.
This is one she particularly enjoyed; so it now bares her name.
Thursday, December 8, 2011
12-9-11
Friday is makeup day. Come in and enjoy a few rounds............
God's Presence by Blanche Bridge 2/11/1884
If my path be smooth or rugged, If with thorns or roses strewn
Where I go the Father seeith, And He will leave me not alone
If I take the wings of morning, Far within the silent sea
Even there His hand will lead me, Even there my God will be
Though the gloom of night be round me, Though I cannot see my way
yet the Lord will see and guide me, Because unto Him the night is day
If my thoughts are good or evil, Set me think to hide them not
There is one above all seeing, And He beholdth every thought.
And ever more my eyes beholds me, And all my ways to Him are known
And His loving arms enfolds me, He will leave me not alone.
Where I go the Father seeith, And He will leave me not alone
If I take the wings of morning, Far within the silent sea
Even there His hand will lead me, Even there my God will be
Though the gloom of night be round me, Though I cannot see my way
yet the Lord will see and guide me, Because unto Him the night is day
If my thoughts are good or evil, Set me think to hide them not
There is one above all seeing, And He beholdth every thought.
And ever more my eyes beholds me, And all my ways to Him are known
And His loving arms enfolds me, He will leave me not alone.
Wednesday, December 7, 2011
12-8-11
Strength - Front Squat 5x3 (from the floor)
WOD - Death By ........ WallBall Shots 20/14
Enjoy!
WOD - Death By ........ WallBall Shots 20/14
Enjoy!
I'd scrape my toes across the floor
This day's the same as those before
And though inside I'm feeling giddy
Always wrong for never giving myself an uninvaded door
This day's the same as those before
And though inside I'm feeling giddy
Always wrong for never giving myself an uninvaded door
-Shannon Hoon
Tuesday, December 6, 2011
12-7-11
Mobility - 10 minutes
WOD - Death By Deadlift (load is 60% of your 1RM)
once you get lapped by the clock, staring with the next minute, move to:
Death By Pushups (release hands at the bottom).
Post loads/rounds to comments.
WOD - Death By Deadlift (load is 60% of your 1RM)
once you get lapped by the clock, staring with the next minute, move to:
Death By Pushups (release hands at the bottom).
Post loads/rounds to comments.
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| Magic Fire Music from the Metropolitan Opera's performance of Die Walkure. |
Monday, December 5, 2011
12-6-11
Mobility - 10 minutes
Buy in 2k Row; then immediately followed by Death By Box Jump 20/16
The Rub: The clock starts with the row, as soon as you get done with the 2k, move directly to the box jumps. You will start at the top of the next minute. (so if you row your 2k in 7:45, you will start with 9 box jumps at the top of minute 8; if your row is 13:12, you will start with 15 box jumps at the top of minute 14.)
Post row time/rounds to comments.
Buy in 2k Row; then immediately followed by Death By Box Jump 20/16
The Rub: The clock starts with the row, as soon as you get done with the 2k, move directly to the box jumps. You will start at the top of the next minute. (so if you row your 2k in 7:45, you will start with 9 box jumps at the top of minute 8; if your row is 13:12, you will start with 15 box jumps at the top of minute 14.)
Post row time/rounds to comments.
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| North-West corner looking east... |
Sunday, December 4, 2011
12-5-11
Mobility - 10 minutes
Conditioning - 1000m Row
WOD - Death By Hang Power Clean 95/65
You know the drill people.....
Post rounds to comments.
Conditioning - 1000m Row
WOD - Death By Hang Power Clean 95/65
You know the drill people.....
Post rounds to comments.
maybe warm up with some ring work...
Saturday, December 3, 2011
12-4-11
WOD - 1pm
solo or as a pair, complete the following:
"Hansen"
5 Rounds of:
30 Kettlebell Swings, 2 Pood/1.5 Pood
30 Burpees
30 GHD Situps
Post time to comments.
solo or as a pair, complete the following:
"Hansen"
5 Rounds of:
30 Kettlebell Swings, 2 Pood/1.5 Pood
30 Burpees
30 GHD Situps
Post time to comments.
Marine Staff Sgt Daniel Hansen died February 14th, 2009, in Farah Providence,
Afghanistan when an IED he was working on detonated.
Daniel is survived by his mother Sheryll, his father Delbert,
his younger sister Katie, and his twin brother Matthew (also a Marine).
Friday, December 2, 2011
12-3-11
There will not be a CrossFit Kids class Saturday, December 3rd.
WOD - 8am
With one barbell (load will be 70% of your 1RM Push Press), complete the following:
5 Rounds of:
Max reps Push Press (from the floor)
Max reps Pullups
Max reps Back Squat (also from the floor)
3 minute rest
Max reps means that you should go to failure on each movement, not just a comfortable number.
Post complaints to comments.
WOD - 8am
With one barbell (load will be 70% of your 1RM Push Press), complete the following:
5 Rounds of:
Max reps Push Press (from the floor)
Max reps Pullups
Max reps Back Squat (also from the floor)
3 minute rest
Max reps means that you should go to failure on each movement, not just a comfortable number.
Post complaints to comments.
Thursday, December 1, 2011
12-2-11
Makeup day, or maybe try your hand at "Death By Hersey's Kisses"......
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| Surveying the site... |
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