Thursday, February 28, 2013

CrossFit Workout - Friday 3/1/13

Rowing Helen + +

5 rounds for time of

500 meter row
21 KB swings
12 pullups


Wednesday, February 27, 2013

CrossFit Workout - Thursday 2/28/13

Find your 1 rep max power snatch

Start with an empty bar and add 10lbs. per attempt.  Once you get near your max, increase only 5 pounds per attempt.  Partner up on a bar if possible.

If you are new to power snatches, the coach running your workout will instruct you on the movement and have you perform a light to medium weight 5x5.

Warmup: 25 kb swings & 25 OH squats x 3 rounds
Cool down:  2000 meter row, for time


Tuesday, February 26, 2013

CrossFit Workout - Wednesday 02/27/13

20 minute ladder of

toes to bar
sand bag squat clean

With a 15 rep bypass at 0:00, 5:00, 10:00 and 15:00 on the clock.  That means you will do 15 reps of something at those four time positions on the clock.


Monday, February 25, 2013

CrossFit Workout - Tuesday 2/26/13

100 double unders into "Grace"

30 reps clean and jerk, for time.  135lb-M/95lb-W

You will have a 3 minute time cap for the 100 double unders.


Sunday, February 24, 2013

CrossFit Workout - Monday 2/25/13

Max Rep Monday

Show up to see which movements and for how long. Don't miss this awesome start of your week!


CrossFit Workout - Saturday 2/23/13

150 reps each, for time. Partition any way you choose.

wall ball shot
double under


Thursday, February 21, 2013

CrossFit Workout - Friday 2/22/13

Friday Task List WOD

A few usual movements and a couple new ones, but never a dull moment.  Be there.


Wednesday, February 20, 2013

CrossFit Workout - Thursday 2/21/13

Thruster ladder to 3 rep max

Partner up on a bar with one other person of the same gender, or go solo if you are the odd 'man' out

Men, start with a 75lb bar and add 10 pounds each round until you reach your max.
Women, start with a 45lb bar and add 5 pounds each round until you reach your max.

Rest 1-2 minutes between rounds, while your partner is lifting and you are both upping the weight.
All rounds start with the bar on the ground.  Have weight plates ready when you begin the workout, and plan on loading up heavier bumper plates(35's & 45's) as your total bar weight increases.

Jimmy's B-Day Cool Down (After-WOD) 15 hollow rocks & 15 burpees, 3 rounds for time.


Tuesday, February 19, 2013

CrossFit Workout - Wednesday 2/20/13

50-40-30-20-10 reps, for time , of....

row (calories)
ball slam
mountain climber (4-count)
wall ball situps


Monday, February 18, 2013

CrossFit Workout - Tuesday 2/19/13

Tabata deadlifts, burpees & box jumps

Show up and see how heavy, how high and for how long


Sunday, February 17, 2013

CrossFit Workout - Monday 2/18/13

Jay's B-Day WOD, guess how old he is today.

max rounds in 12 minutes of

3 KB push press R & L
9 KB goblet squat
18 KB swing

Plus a surprise after-wod following 2 minutes rest.

Men 55lb-KB/Women 36lb-KB, scale as needed.  Use the same KB for all movements.

Cool down: 39 toes to bar, for time


Saturday, February 16, 2013

CrossFit Workout - Saturday 2/16/13


CrossFit Workout - Friday 2/15/13


CrossFit Workout - Thursday 2/14/13


Wednesday, February 13, 2013

CrossFit Workout - Wednesday 2/13/13

4 rounds for time of

30 goblet squats
500 meter row
30 kb swings


Tuesday, February 12, 2013

CrossFit Workout - Tuesday 2/12/13

For time
power clean 30-20-15-10  (75lb-M/55lb-W)
row (meters) 300-200-150-100


Sunday, February 10, 2013

CrossFit Workout - Monday 2/11/13

Stealth Mode this week - Workouts will not be posted in advance.  Show up and see what's on the board.


CrossFit Workout - Saturday


Thursday, February 7, 2013

CrossFit Workout - Friday 2/8/13

Friday Fun Day.  Show up and see the rep & round counts

Shoot throughs
L-hangs & L-sits
hollow to supermans
farmer's carry w/fat gripz
burpee broad jumps


Wednesday, February 6, 2013

CrossFit Workout - Thursday 2/7/13

Deadlifts, lots of them

10 sets of 10 reps at 1x your body weight.  Rest exactly 1 minute between sets.  Time cap for this workout is 20 minutes.  Maintain perfect form on all reps. Do not bounce weight off the floor between reps, the bar should come to a complete stop after each rep.  ***Also, you are not permitted to remove your grip from the bar until all 10 reps are completed. You can pause, just don't take your hands off the bar.

You are responsible for watching the clock and timing your 1 minute rest periods between rounds, as well as your 20 minute time cap.  Your coach will assist you with the overall time cap, but not the rest periods.

If you are a beginner or novice with deadlifts, use 50% of your 1 rep max.  If you do not know your 1 rep max, your coach will assist you in picking a weight.  If you are not able to complete your 10 reps in less than 1 minute, the weight is too heavy for this workout.

If you do not finish all 100 reps within the 20 minute time cap, record the total number of reps completed along with the weight used.

Warmup: 10 reps each x 4 rounds.  KB swing, KB Sumo deadlift high pull, situp, back extension
Cool down:  Trainer's choice


Tuesday, February 5, 2013

CrossFit Workout - Wednesday 02/06/13

"Hollow Annie"

Show up and see what that means.   It's bad, in a good way.


We started a new club that won't let me in, yet.  Ask about it when you are at the box.

Monday, February 4, 2013

CrossFit Workout - 2/5/13

Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

From the Main Site WOD 1/29/13


Sunday, February 3, 2013

CrossFit Workout - Monday 2/4/13

for time

15 seated box jumps  (off 12"box)
44 toes to bar
44 KB swings
rest 3 minutes

15 seated box jumps  (off 12"box)
44 toes to bar
44 KB swings
rest 3 minutes

44 burpees, for time

** There are two ways to get a Birthday WOD on your day.  #1, ask for it.  #2, one of your friends leaks me the news and tells me what movements you hate ; >).  Today is Rob B.'s 44th, Happy Birthday!


CrossFit Workout - Saturday 02/02/13

Cindy or Mary