Tuesday, March 31, 2015

CrossFit Workout - Wednesday 4/1/15




I just saw tonight that our building owner made terrific progress cleaning out the new section of the building while we were gone last week, so we're going to start the painting project right away. One of you recently had the great idea of a 'Painting' WOD.  I estimated that it will take roughly 50-60 gallons of paint to finish off all of the cinder block walls on the inside. If everyone can help spread one gallon of paint each we'll be finished by the end of the day Wednesday and able to move all the black rubber floor mats over from Lakewood on Saturday, way ahead of schedule. Here's how it will go down:

For time, brush or roll 1 gallon of paint on the wall plus 60 burpees. Partition any way you choose.

* We will have an alternate WOD available for those who consider themselves 'paint challenged"


Please wear crappy workout clothes or coveralls that you don't mind getting paint splattered on.  We'll have those little blue shoe coverup thingies to keep your kicks clean.  We are only painting the wall up to 10 feet high so some people can stand on our tall boxes. We shouldn't need to use any ladders.  If you don't like heights, just paint the lower portion of the walls. If we finish the inside, we'll move the WOD outside to get the front section of the building painted red.  The forecast is good, cool but no rain in sight.

** If you have an 2-3" wide paint brush and/or a paint roller at your house, please bring it along so we have enough to go around. Thanks.



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Monday, March 30, 2015

CrossFit Workout - Tuesday 3/31/15

Cover the ladder as far/high as you can, with a 10 minute time cap

Deadlift 7-5-3-1-3-5-7-9....
1-arm DB snatch R&L 5-5-5-5-5-5-5..

Men 255lb, women 185lb. Scale to approximately 70% of your 1 rep max.  You choose DB weight, go heavy as you are able. Alternate right and left DB snatches


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Sunday, March 29, 2015

CrossFit Workout - Monday 3/30/15

8 rounds for time of

5   - ctb pullup
10 - crossover pushup
15 - goblet lunge 55/36
20 - ball slam




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CrossFit Workout - Saturday 3/28/15

Open WOD 15.5


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Thursday, March 26, 2015

CrossFit Workout - Friday 3/27/15

10 rounds for time of

200m Row
10 Burpee Over Rower

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Wednesday, March 25, 2015

CrossFit Workout - Thursday 3/26/15

Strength:
Front Squats
5 x 5 ( 70% of 1RM )
Each set from the floor.

Conditioning:
5 min Max T2B (3 burpees every time you drop from the bar )


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Tuesday, March 24, 2015

CrossFit Workout - Wednesday 3/25/15

For time

200m Run
100 Double Unders
200m Run
80 sit ups
200m Run
60 walking lunges ( into run)
200m Run
40 KB Swings
200m Run
20 Burpees
200m Run


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Monday, March 23, 2015

CrossFIt Workout - Tuesday 3/24/15

Fran

21-15-9
Thrusters 95# / 65#
Pull-ups

* Jacked: Chest to Bar pullups

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Sunday, March 22, 2015

CrossFit Workout - Monday 3/23/15

For Time-
1250m Row
Then 4 rounds
25 Ball Slams
25 MTN Climbers (4 cnt)
25 Flutter Kicks (4 cnt w/ Slam Ball OH)


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Saturday, March 21, 2015

CrossFit Workout - Saturday 3/21/15

CrossFit Games Open WOD 15.4




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Thursday, March 19, 2015

CrossFit Workout - Friday 3/20/15

Task List WOD   a.k.a. Friday Fun Day

A few familiar favorites and a couple new movements. Show up and see the list.




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Wednesday, March 18, 2015

CrossFit Workout - Thursday 3/19/15

 Clean and Jerk, 15 minutes to find your 1 rep max.

Your warmup will consist of light sets of clean and jerks increasing in weight. The 15 minute time limit, which is plenty of time, will begin once you start lifting on the WOD floor.

Once you find your 1 rep max C&J, rest 2-3 minutes, then reduce the weight by 50% and perform max reps of front squats in 3 minutes, from the floor. 

Tuesday, March 17, 2015

CrossFit Workout - Wednesday 3/18/15

Core Killer

For time

300 wall ball sit-ups 20/14
rest 1-2 minutes then
1250 meter row for time

Record split and total times(not including rest)




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Monday, March 16, 2015

CrossFit Workout - Tuesday 3/17/15

Happy St. Patrick's Day

Amrap in 10 minutes

10 barbell lunge R&L  95lb/65lb
10 burpee over bar and back

You choose the bar position for the lunges, overhead, front, back squat or zercher. All done from the floor/no rack.  All burpees are performed on the same side of the bar, jump over and back between reps.  Forward, lateral or stepping.


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Sunday, March 15, 2015

CrossFIt Workout - Monday 3/16/15

A favorite CrossFit.com Main Site WOD

10 rounds for time of

15 deadlift  135/95
15 hand release pushup

We're putting a 20 minute time cap on this.  If you are at least in round nine you will have the option to finish all ten rounds.





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CrossFit Workout - Saturday 3/14/15

RESULTS:


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Thursday, March 12, 2015

CrossFit Workout - Friday 3/13/15

Rowing Reverse Helen+

For time, 4 round of...

12 pull-ups
21 KB swings
500M row

Then a "Friday the 13th" Cool Down/AfterWOD





Tuesday, March 10, 2015

CrossFit Workout - Wednesday 3/11/15

Partner Workout
row, situp & squat for 16 minutes



Monday, March 9, 2015

CrossFit Workout - Tuesday 3/10/15

Strength/Skill

hang power snatch 2-2-2-2 then 3x2

Conditioning:

Death by horizontal ring row,

EMOM 15-3-6-9-12-15-18-21....until you fail



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Sunday, March 8, 2015

CrossFit Workout - Monday 3/9/15

UFor time

1500 meter row plus 5 rounds of

15 goblet squat  55lb/40lb
10 burpee ball slam 20lb/15lb

*Jacked 70lb/50lb goblet squat & 30lb/25lb ball slam



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CrossFit Workout - Saturday 3/7/15

CrossFit Games Open WOD 15.2

Results:




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Thursday, March 5, 2015

CrossFit Workout - Friday 3/6/15

For time, 10-20-30-40-50 reps of

KB swing. 55/36
Double under
Situp

Wednesday, March 4, 2015

CrossFit Workout - Thursday 3/5/15

5 rounds of

bench press, 60 second max reps (135/95)
row sprint , 60 second for max meters
Rest 2-3 minutes

**Jacked version (185/135)

Record best score of 5 attempts  (reps+meters)
Scale weight if necessary.




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Tuesday, March 3, 2015

CrossFit Workout - Wednesday 3/4/15

Thruster 5-5-3-3-1-1-1-1... find your 1 rep max




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Monday, March 2, 2015

CrossFit Workout - Tuesday 3/3/15

21-15-9 reps of

deadlift 225lb/155lb
burpee over bar
row (calories)

Scale DL down to 50-60% of your 1RM




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Sunday, March 1, 2015

CrossFit Workout - Monday 3/2/15

Max Rep Monday

Max reps in 4 minutes of each movement, 1 minute rest between rounds

row (cals)
squat
pullup
hollow rock
pushup

Record scores for each round plus overall total.



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