Sunday, November 30, 2014

Monday, 12/1/2014

Warm up:  Choice

Strength:  Dead Lift 5-5-5-3-3-3 Increase weight each set

WOD:  4 rounds for time
            -Row 250m
            -15 ab mat sit ups
            -15 kettle swings 55#/35#
            -50 Double unders

Post dead lift weights and time.

Tuesday, November 25, 2014

Wednesday, 11/26/2014

Warm up:  Choice

Strength:  Rest

             -500m Row
             -25 Burpees over Rower (Must jump off both feet laterally over the rower!)
             -100 Double Unders
             -25 Burpees over Rower
             -500m Row

Post time!

Monday, November 24, 2014

Tuesday, 11/25/2014

Warm up:  Dynamic inside

Strength:  In wod

WOD:  4 rounds for time:
             -15 Bench Press 135#/75#
             -15 Calorie Row
             -60 Double Unders

Post time.

Sunday, November 23, 2014

Monday, 11/24/2014

Warm up:  Row 2000m

Strength: In WOD

WOD:  Back Squat find 1 rep max!

Post squat weight!

Thursday, November 20, 2014

Friday, 11/21/2014

Warm up:  Warm up on Bench, and strict press working up to where you will do your work sets in the WOD.

Strength:  IN WOD

WOD:  Complete the following NOT FOR TIME!
             -Bar dips 3 sets 10 reps. Rest as needed between sets
             -Farmer Carry 100 meters 55# / 35# kettles in each hand
             -Strict Chin ups 3 sets 10 reps.  Rest as needed between sets
             -Farmer Carry 100 meters
             -Bench Press 3 sets 10 reps.  Choose weight, rest as needed.
             -Farmer Carry 100 meters
             -Strict Press 3 sets 10 reps.  Choose weight, rest as needed.
             -Farmer Carry 100 meters
             -GHD Sit ups 2 sets max reps up to 50, rest as needed between sets.
             -1 set Max Reps Push ups.  Set is over once perfect form is broken.

Post weight used for Bench, Strict Press, # GHD sit ups, and # of push ups.

Tuesday, November 18, 2014

Wednesday, 11/19/2014

Warm up:  Dynamic Inside

Strength:  None

WOD:  AMRAP 25 minutes
             -Row 250m
             -15 ab mat sit ups
             -10 box jumps 24"/20"

Post rounds completed.

Monday, November 17, 2014

Tuesday, 11/18/2014

Happy 40th Birthday Tim Bruner!!!

Warm up:  Choice

Strength:  None

WOD:  Tim Bruner Birthday WOD
             For time:
             Buy In 40 Burpees
             Then 3 Rounds
             -11 Bench Press 135# / 75#
             -18 Kettle Swings 55# / 35#
             -14 Knees to Elbows
             Cash out 40 Burpees

Post time and Happy Birthday to Tim!

Thank you Tim for being part of the gym!

Sunday, November 16, 2014

Monday, 11/17/2014

Warm up:  Choice

Strength:  None

WOD:  For time
             -100 Thrusters 75# / 45#
             -1000m Row

Post time.

Thursday, November 13, 2014

Friday, 11/14/2014

Warm up:  Choice

Strength:  Bench 4 sets 7 reps

WOD:  Every minute on the minute for 20 minutes
             -5 Bar Dips
             -5 Supine Ring Pull ups

Post Bench weight.

Tuesday, November 11, 2014

Tuesday, 11/12/2014 WORKOUT FOR WADE!

Warm up:  Choice

Strength:  None

              Complete 5 rounds for time:
50 lbs One Arm DB Power Snatch – 11 reps
50 lbs One Arm DB Thruster – 12 reps
Pull Ups w/ the 50 lbs DB – 11 reps
*Alternate hands as needed during the workout to complete total reps.Wade-DeBruin-CrossFit-Football-Daily-Workout-PIcture-Power-Athlete-PAHQ-CFFB.jpg

WADE’S ARMY is enlisting Power Athletes from around the world to join in the fight against Neuroblastoma, an aggressive form of pediatric cancer developing in the nerve tissues. Our objective is to bring the fight against this form of deadly disease and remember Wade DeBruin and his battle. We lost him at the age of two and our goal is to fund research and bring support to the brave child and families affected by this fatal pediatric cancer.
Throughout 2014, Wade’s Army will be campaigning throughout several different channels and promotions in an effort to spread Neuroblastoma awareness to a large audience. Wednesday, November 12th, 2014 all of Wade’s Army’s efforts will lead up to our third annual Wade’s Day. This will include a workout dedicated to Wade DeBruin and his fight against Neuroblastoma hosted byPower Athlete. Spread the word about brave Wade, enlist in Wade’s Army and our fundraising efforts! Donations go along way, but helping spread the awareness of Neuroblastoma and recruiting more to the cause will help us reach our goal!
Donate here

Monday, November 10, 2014

Tuesday 10/11/14

Warm Up: Choice

Strength: Rest

WOD:  "Jorge"

For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps


U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

Happy Veterans Day and thank you for your service.

POST time and weight on the white board.

Tuesday, November 4, 2014

Friday, 11/07/2014

Warm up:  Choice

Strength:  None

WOD:  3 Rounds for time:
             -Row 500m
             -21 GHD Sit ups
             -15 Box Jumps 24"/20"
             -9 Burpees

Post time.

Thursday, 11/06/2014

Rest Day

Wednesday, 11/5/2014

Warm up:  Choice

Strength:  Rest

WOD:  Run or row 5k or Ride 10K

Post time.

Monday, November 3, 2014

Tuesday, 11/04/2014

Warm up:  Dynamic Inside

Strength:  Rest

WOD:  For Time
             -Hand Release Push ups
             -Kettle Swings 70#/55#
             -Pull Ups

Post time.

Sunday, November 2, 2014

Monday, 11/3/2014

Warm up:  Choice

Strength:  In WOD

            7 Rounds for time of:
             -11 Body weight back squats
             -Row 1000m

Post squat weight and time.

Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.