Tuesday, September 30, 2014

Wednesday 10/1/2014

Warm Up: Choice

Strength: Rest

WOD: 10-9-8-7-6-5-4-3-2-1
            Pull Ups
            Hand Release Push Ups

You'll do 10 pull ups then 1 push up, 9 pull ups then 2 push ups, 8 pull ups then 3 push ups. etc
The goal is to have GOOD form on EVERY rep!

Monday, September 29, 2014

Tuesday 9/30/2014

Warm Up:Choice

Strength: Rest

WOD: For Time
           -Row for Calories
           -GHD Sit Ups
   Cash out 400m Run

Post time on board.

Sunday, September 28, 2014

Monday 9/29/2014

Warm Up: Washburn Loop

Strength: Rest

WOD: 3 Rounds for time

           Run 400m
           30- Air Squats
           20- Push Press #65/ 115

Post time and weight on board
*Crossfit Main Site WOD 9/25/14

Thursday, September 25, 2014

Friday 9/26/2014

Warm Up: Choice

Strength: Rest

                                          FIRDAY!! Please watch and enjoy

WOD: 5 Rounds For Time

           10- Thrusters  #65/95
           10- Knees to Elbows

Post weight and Time

Wednesday, September 24, 2014

Wednesday 9/24/2014

Warm Up: Choice

Strength: None

WOD:  For Time
           100- Double Unders
             50- Row for Calories
             30- Burpees

Post Time on Board. Enjoy

Monday, September 22, 2014

Tuesday, 9/23/2014

Warm up:  Choice

Strength:  Rest

WOD:  Run or row 5K

Post time.

Sunday, September 21, 2014

Monday, 9/22/2014

Warm up:  Choice

Strength:  IN WOD

WOD:  AMRAP 60 Minutes
             -Deadlift  Men: 1.5x Bodyweight  Women:  Bodyweight
             -Bench   Men:  Bodyweight  Women:  75% Bodyweight
             -Squat Clean: Men:  75% Bodyweight Women: 50% Bodyweight


Get as far as possible in 60 minutes.

First set is 1 deadlift 1 bench 1 squat clean.  Second set is 2 deadlift 2 bench 2 squat cleans.
Keep progressing up the ladder as far as you can get in 60 minutes.

SCALING:  If you need to scale do so in 1 of 2 ways.
                     1:  Scale the weight to a weight that is manageable but not easy and complete the 60 minutes.
                     2:  Keep the weight but scale the time to 45 minutes or 30 minutes.

Post weights used and rounds completed.

To see a video of this workout.  Watch the "IRON TRIATHLON" on youtube.  They complete the full 1-20 and it takes them 90+ minutes.

Tuesday, September 16, 2014

Wednesday, 9/17/2014

Warm up:  Choice

Strength:  Rest

WOD:  "Elizabeth"  
              For time:
                -Power Cleans 135# / 85#
                -Ring Dips

Post weight used an time.

Monday, September 15, 2014

Tuesday, 9/16/2014

Warm up:  Choice

Strength:  In WOD

WOD:  On the Minute for ten minutes
             -3 Back Squats
             Add weight EVERY minute

              Rest 5 minutes

             For time:
              -Wall Balls 20#/14#
              -Box Jumps 24"/20"
              -Row for calories

Post squat weights and time.

Sunday, September 14, 2014

Monday, 9/15/2014

Warm up: Dynamic

Strength:  Bench 3 sets 20 reps

WOD:  Part 1: For time
             -Ball Slams 40#/30#
             -Push Press 95#/55#
             -GHD Sit ups
             Rest 5 minutes
             Part 2:
             4 Rounds each for time
             -Sprint 100m
             Rest 2 minutes between efforts.

Post Bench weight, time for part 1 and times for each sprint.

Thursday, September 11, 2014

Friday, 9/12/2014

Warm up:  Choice

Strength:  Back Squat 3 sets 20 reps

WOD:  30 Minutes Skill Work
              -Double Unders
              -Muscle Ups
              -Power Cleans

Post squat weight and skill worked.

Wednesday, September 10, 2014

Tuesday, September 9, 2014

Wednesday, 9/10/2014

Warm up:  Run 1 mile or Row 2000m

Strength:  None

WOD:  5 Rounds for Time
             -20 Kettle Swings 70#/55#
             -20 Knees To Elbows

Post time.

Monday, September 8, 2014

Tuesday, 9/9/2014

Warm up:  Choice

Strength:  Work to a heavy 1 rep push press

WOD:  AMRAP 20 minutes
             Run 100m
             then 2 rounds
             -5 Pull ups
             -10 Push ups
             -15 air squats

Post push press weight and number of rounds.

Sunday, September 7, 2014

Monday, 9/8/2014

Warm up:  Dynamic

Strength:  Clean.  Find 1 rep max

WOD:  AMRAP 10 minutes
             -Box Jumps: Men 24" Women 20" Step Down!

Both feet must land all the way on the box! Hips must lock out at the top!  Then STEP DOWN.  DO NOT Jump down!
This is a test.  Have someone judge your reps.  If you are not willing to have someone judge your reps, do not post a score!
A scoring formula will be posted on the white board to calculate score for cleans and box jumps.

Post Clean weight and # of reps, along with score.

Thursday, September 4, 2014

Friday, 9/05/2014

Warm up:  Choice

Strength:  None

WOD:  TABATA intervals: 20 seconds on 10 seconds off
             4 rounds push ups
             4 rounds ab mat sit ups
             4 rounds pull ups
             Rest 2 minutes
             4 rounds push ups
             4 rounds ab mat sit ups
             4 rounds pull ups

Post total reps for each movement.

Tuesday, September 2, 2014

Wednesday, 9/03/2014

Warm up:  Dynamic

Strength:  None

WOD:  For time:
             -Run 200m
             -15 burpees
             -Run 400m
             -30 burpees
             -Run 800m
             -45 burpees
             -Run 1600m
             -60 burpees

Thank you Jantz!

Post time.

Check the board for your run routes and make sure you are going the full distance!

Monday, September 1, 2014

Tuesday, 9/2/2014

Warm up:  Choice

Strength:  In WOD

WOD: "Friends don't let friends skip leg day!!"
              For time:
              -50 calorie row
              -50 back squats 135#/75#
              -50 calories on airdyne
              -50 back squats 135#/75#
              -50 calorie row

Post time.