Thursday, October 30, 2014

CrossFit Workout - Friday 10/31/14

Task List WOD, aka Friday Fun Day

Core Development

Show up and see the reps & times & # of rounds

Hip & back extensions on GHD
L-sit on rings
Ab wheel rollouts
hollow rocks
8 count body builder broad jumps

Plus Jessie's Birthday AfterWOD





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Wednesday, October 29, 2014

CrossFit Workout - Thursday 11/30/14

Rowing Fran

21-15-9 reps for time of

calories on the Concept2 rower
thruster  95lb-m/65lb-w
pullup



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Tuesday, October 28, 2014

CrossFit Workout - Wednesday 10/29/14

Strength - strict shoulder press 5-5-5-5-5

Conditioning:

45-35-25 reps of

mountain climber (4 count)
flutter kick (4 count)
kb swing  55/36

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Monday, October 27, 2014

CrossFit Workout - Tuesday 10/28/14

7 deadlift - 1x bodyweight
7 bar facing burpee

max rounds in 7 minutes.  Bar must stop on the ground between each rep.  Flash your fingers(open and close grip) while keeping your hands on the bar.  Maintain perfect for on all reps or you will be stopped and restarted at rep 1 of that round.

* Heads up - November is "Fix your Air Squat" month. You will receive a grade on your first day of the month with instruction on how to improve.  Grades will go on the whiteboard.  A= great form, B= 1 fault, C= 2 faults, D= 3 or more.  Let's all get better, even those with great form.

** Paleo to Me food tasting from 4:00pm- 6:30pm, all are welcome.  Free. Come and see/taste what everyone is raving about.

*** Reminder - Sausage pickup is Tuesday from 4:00pm until 6:30pm.  If you ordered and paid, you must pick up your sausage tomorrow. If you ordered but did not pay, you don't have anything to pick up.  Everything is sold out this time.



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Sunday, October 26, 2014

CrossFit Workout - Monday 10/27/14

From the CrossFit.com main site, Sunday 10/26/14 (yesterday)
We had something similar planned for today but this is better, and fits perfectly into our template for a Monday WOD.  The weather forecast is great for tomorrow, bring your running shoes!


For time....

run 400 meters
50 pullups
run 400 meters
50 pushups
run 400 meters
50 situps
run 400 meters
50 squats



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CrossFit Workout - Saturday 10/25/14




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Thursday, October 23, 2014

CrossFit Workout - Friday 10/24/14

Core Development

1000 reps for time of,

mountain climber (2-ct)
flutter kick (2-ct)
plank jack
situp
bicycle crunch
hollow rock
double under

** run 500 meters after 500 reps.

Any combination of any number of the exercises listed above. Some of each, none of some, any way. Just give me 1000 reps plus the run, for time.



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Wednesday, October 22, 2014

CrossFit Workout - Thursday 10/23/14

­čĹîThruster - find 3 rep max, bar starts on the floor

You may squat clean into the first thruster rep followed by two more thrusters, or power clean the bar followed by three thrusters.  The does not return to the floor until all three thrusters are completed or you can not move up in weight.



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Tuesday, October 21, 2014

CrossFit Workout - Wednesday 10/22/14

✋Recovery WOD.   For time.   Really!

10 box jumps
65 mountain climber (4-count)
10 box jump
65 KB swing
10 box jump
65 ball slams
10 box jumps
65 burpee
10 box jump




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Monday, October 20, 2014

CrossFit Workout - Tuesday 10/21/14

TwoWOD Tuesday

max rounds + reps in 8 minutes of

1 - rope climb
15 - bench press - 95lb-M/65lb-W

** Jacked 135lb/95lb

Rest 3-5 minutes then

2 rounds for time
65 - mountain climber (4-count)
65 - kb swing



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Sunday, October 19, 2014

CrossFit Workout - Monday 10/20/14

EDouble Jackie, for time

1000M row
50 thruster
30 pullup
1000M row
50 thruster
30 pullup

CrossFit Workout - Saturday 10/18/14

4 rounds of time of

15 toes to bar
30 goblet squat
500 meters

run two 500M and row two 500M, any combination/order.

Compare to 7/17/14



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Thursday, October 16, 2014

CrossFit Workout - Friday 10/17/14

Friday Surprise, show up and see what's on the board.

Slammin' Helen

Wednesday, October 15, 2014

CrossFit Workout - Thursday 10/16/14

Heavy Deadlifts  5-5-5-5-5
with something interesting between rounds

Tuesday, October 14, 2014

CrossFit Workout - Wednesday 10/15/14

"Fight Gone Bad"



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Monday, October 13, 2014

CrossFit Workout - Tuesday 10/14/14

Isabel or Grace, your choice @ 135lb-M/95lb-W



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Sunday, October 12, 2014

CrossFit Workout - Monday 10/13/14

for time

row 1000 meters
wall ball situps - 100 reps
KB swings - 100 reps
hollow rocks - 100 reps
row 1000 meters

Record your overall time and both 1000M row times.

CrossFit Workout - Saturday 10/11/14

1-->10-->1 reps of

burpee pullup & double hand release pushups

Run 400M to start and after clearing your 10's



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Thursday, October 9, 2014

CrossFit Workout - Friday 10/10/14

All Core - Deck of Cards

New decks start at 5:20am, 5:50am, 6:20am, 6:50am, 7:20am & 9:50am, sharp.  Please show up with plenty of time to warmup.  You will not be able to join a group mid-deck.  Yes, the Exec Group is on for 9:20am.

Wednesday, October 8, 2014

CrossFit Workout - Thursday 10/9/14

Rope climbs and wall ball shots.  Wear long pants and/or high socks to protect your shins.  Scaling options will be available, don't miss this one.



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Tuesday, October 7, 2014

CrossFit Workout - Wednesday 10/8/14

Not for time,

2000 meter row followed by
5 rounds of

5 reps - power clean 155lb/115lb
30 one-arm KB swing (alt r&l)



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Monday, October 6, 2014

Crossfit Workout - Tuesday 10/7/14

5 rounds of

1 minute, max rep pull-ups
2 minute, max rep double under

Every 3 minutes you will have 10 seconds while the clock restarts to record reps for both movements.

Sunday, October 5, 2014

CrossFit Workout - Monday 10/6/14

AMRAP in 15 minutes of

5 front squat 95/65
10 ball slam burped over bar
10 front squat 95/65
5 ball slam burped over bar

This week we will be posting the following day's workout by 7:30pm, so no more waiting up late clicking refresh to see the WOD.  You might not get all the details, but you'll at least see the movements.  You know the format, Mondays and longer and more grueling than most days. 10/6 will not disappoint.

Saturday, October 4, 2014

Crossfit Workout - Saturday 10/4/14

10-->1 + 15 reps of

DB thruster
bar claps
Mountain climber 4-count

AfterWOD 40m prowler sprint x 2 - 4 rounds

Thursday, October 2, 2014

CrossFit Workout 10/3/14

Compare to 5/8/14

5 rounds for time of

400 meter run
15 power snatch 75/55

Wednesday, October 1, 2014

CrossFit Workout - Thursday 10/2/14

Clean 2-2-2-2-2.. to reach your 2 rep max

Warmup: 4 rounds of
15 high knees (R&L=1)
15 kb swing
5  x 1 inchworm into 2 piked pushups
5 front squats, increase weight each round
30 seconds each, wrist stretch and front rack stretch

Conditioning WOD: For time, 10--->1 reps of double hand release pushup &  2x jumping squat

These are full squat cleans, not power cleans.  If you must scale, perform a power clean and ride it down into a full depth front squat.