CrossFit Workout - Saturday 8/31/13

Hotshots 19 Memorial Fundraiser WOD

6 rounds for time of:

30 squats
19 power cleans 135/95
7 strict pullups
400 meter run

RESULTS:

CrossFit Workout - Friday 8/30/13

D'over or Make-up Day

Repeat or make up any workout from last Saturday through yesterday, or choose the surprise WOD that will be listed on the board, your choice.

RESULTS:

CrossFit Workout - Thursday 8/29/13

Turkish Get-up - 5 sets of 5 reps, R & L

Increase weight each set. 400 meter row, run or Detroit Skip after each round. Your choice, you can mix and match.  Record heaviest weight performed, R & L

Warmup:  CF Cleveland AB Routine, 25 reps each x 2 rounds
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Wednesday 8/28/13

max rounds in 15 minutes of

5 reps - front squat 95/65
10 reps - strict pullup
5 reps - front squat 95/65
10 reps - strict toes to bar/kte

Strict means no kip, period.  Maintain hollow body position during entire range of pullup.

CrossFit Workout - Tuesday 8/27/13

Find your 1 rep max power clean.

Row and/or sprint 200 meters after each attempt, for time.  Record fastest time.

RESULTS:

CrossFit Workout - Monday 8/26/13

"Kelly"

5 rounds:

400 meter run,

30 box jumps @24",

30 wall-ball shots @20/14LBS.

RESULTS:

CrossFit Workout - Saturday 8/24/13

RESULTS:

CrossFit Workout - Friday 8/23/13

Task List WOD

Show up and see what's on the list.  Heavy emphasis on lats, rear delts, a little core and ??.

RESULTS:

CrossFit Workout - Thursday 8/22/13

For time,

60 sumo deadlift high pull-KB

50 ball slam

40 4-count mountain climber

30 ground to overhead w/bumper plate 45lb/25lb

20 burpee

1 mile run

Warmup & cool down: Trainer's choice

Saturday August 31, 2013 we will take part in the worldwide CrossFit Fundraiser, check out more details on the Hotshot 19 Memorial Fundraiser on our home page.

RESULTS:

CrossFit Workout - Wednesday 8/21/13

for time,

39 kb swing  55/36
39 jumping pullup
39 walking lunge into 500 meter run

39 kb swing 55/36

39 jumping pullup

39 walking lunge into 1000 meter run

Happy Birthday, Christine.

RESULTS:

CrossFit Workout - Tuesday 8/20/13

Alison's belated birthday WOD, welcoming in her 32nd year!

For tome, 12-8-6-4-2 reps of

One-arm deadlift 115/75

Hang squat clean 115/75

Wall walk

* Jacked version 135lb/95lb

RESULTS:

CrossFit Workout - Monday 8/19/13

Max rep Monday

5 minutes max reps of

Pullups

Pushups

Situps

Squats

There is a 10 second rest between movements to give you time to record your reps. 

Warmup: 5 minutes on rower & 1000 meter run

Cool down: 10 ball slams & 10 burpees, 5 rounds for time

RESULTS:

CrossFit Workout - Saturday 8/17/13

RESULTS:

CrossFit Workout - Friday 8/16/13

Mobility Friday - loosen up your junk

30 minutes minimum performing the following

- roll out quads & IT bands
- voodoo floss band - thighs and calves
- lacrosse ball - rib 1 and scapular region
- lacrosse ball - glutes

We will show you the proper way to perform all of these SMR techniques. If you have your own roller, voodoo band and or lacrosse ball, bring it/them with you.

Workout - TBA, short and sweet

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** TONIGHT starting at 6:00pm, Super Sweet Self-Defense WOD, followed by a Farewell Workout for Mike McC. then a potluck cookout on the patio.  Mike is heading off to college this month, come out and go head to head with him in a Snatch Ladder workout at 7:00pm.  This workout will be a great event to watch, so come see what a Snatch Ladder workout is like! There is a sign-up board at the gym, let us know if you are coming, if you are working out or not, and what you are bringing for the cookout.  Free to members.

**SUNDAY: We will have the gym open again this Sunday 8/17/13 from 9:00am until 11:00am. You can do skill work and work on your weaknesses any time between 9:00-11:00am and/or do a make-up WOD with coaching between 10:00am and 11:00am. Get there!

CrossFit Workout - Thursday 8/15/13

For time

50-40-30-20-10 reps - double unders
15-15-15-15-15 reps - power snatch (75lb-M/55lb-W)

Warmup: Any Combo - 1000 meter row, 100 jumping jacks, 50 OH squats - pvc & light bar
Mobility: Samson Stretch w/pvc overhead & shoulder rollouts - 1 minute each
Cool down:  Trainer's choice "including a 1000 meter run"


** Don't forget this Friday starting at 6:00pm, Super Sweet Self-Defense WOD, followed by a Farewell Workout for Mike McC. then a potluck cookout on the patio.  Mike is heading off to college this month, come out and go head to head with him in a Snatch Ladder workout.  This workout will be a great event to watch, so come see what a Snatch Ladder workout is like! There is a sign-up board at the gym, let us know if you are coming, if you are working out or not, and what you are bringing for the cookout.  Free to members.

RESULTS:

CrossFit Workout - Wednesday 8/14/13

4 rounds for time of

row or run 500 meters
20 crossover pushups
25 ball slams
30 jumping squats

** Don't forget this Friday starting at 6:00pm, Super Sweet Self-Defense WOD, followed by a Farewell Workout for Mike McC. then a potluck cookout on the patio.  Mike is heading off to college this month, come out and go head to head with him in a Snatch Ladder workout.  This workout will be a great event to watch, so come see what a Snatch Ladder workout is like! There is a sign-up board at the gym, let us know if you are coming, if you are working out or not, and what you are bringing for the cookout.  Free to members.

RESULTS:

CrossFit Workout - Tuesday 8/13/13

"Fran"

21-15-9 reps of

thruster 95lb/65lb
pullup

** Don't forget this Friday starting at 6:00pm, Super Sweet Self-Defense WOD, followed by a Farewell Workout for Mike McC. then a potluck cookout on the patio.  Mike is heading off to college this month, come out and go head to head with him in a Snatch Ladder workout.  This workout will be a great event to watch, so come see what a Snatch Ladder workout is like! There is a sign-up board at the gym, let us know if you are coming, if you are working out or not, and what you are bringing for the cookout.  Free to members.

RESULTS:

CrossFit Workout - Monday 8/12/13

Deadlift 3 reps

Burpee over bar 12 reps

Rest 2 minutes

X 6 rounds

Men 255lb/women 185lb

Scale to approx 70% of your 1 rep max

Warmup: 1600 meter row, 1000 meter run, 50 kb swings. Any combo. Then  3 warmup sets of medium weight deadlifts

Cool down. Trainer's choice

RESULTS:

CrossFit Workout - Friday 7/9/13

"Deck of Cards"

Show up and see the movements associated with each suit in the deck. It will suck.

Please show up on the hour or half hour or be prepared to wait for the next start time.  A new deck will start at 5:20am, 5:50am, 6:20am, 6:50am and 7:20am.  You will not be able to join a deck mid-workout.

Warmup & Cool down:  Show up and find out.

We will have Open Gym hours this weekend on Sunday 8/11/13 from 9:00am to 11:00am.  You can work on your weaknesses and practice movements between 9:00am and 11:00am, and/or you can do a make-up WOD at 10:00am.  Doors close at 11:00am.  Members only.

CrossFit Workout - Thursday 8/8/13

Main Site WOD done last year, compare to our 8/15/12 workout

max rounds in 15 minutes of

10 - kb swings
10 - box jumps
10 - ring dips

Warmup:  3000 meters, run and or row, any combination
Cool down:  Trainer's choice

If it's raining during our cool down and you don't want to run, 30 burpees will equal one 1000 meter run

RESULTS:

CrossFit Workout - Wednesday 8/7/13

Zercher squat, find your 3 rep max

This is my all time favorite squat, especially for heavy singles.  Start light and work your way up to your 3 rep max.  Use a squat rack and partner up on a bar if it is practical.

Here's a quick review on the Zercher squat . We'll teach you the proper form.  My bet is that you will like this movement much more than front squats, and you should be able to lift more weight than your front squat 3RM, unless your core strength sucks.  You can't fake this one!

Warmup:  Row or run 500 meters, 10 sandbag squats & 10 lunges R&L (Zercher hold), 4 rounds
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Tuesday 8/6/13

Death by Pullups followed by double under max unbroken reps

Pullup reps on the minute and rest until the next minute, for 21 minutes
10-1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20

If you fail to complete the required reps during the minute, rest one full minute and continue performing reps on the minute equal to 1/2 of the max reps you were able to complete.  Everyone works for the full 21 minutes.

After WOD:  Double unders for 12 minutes, record the highest number of unbroken DUs you complete.

Warmup:  50 jumping jacks, 30 situps, 10 overhead squats (increase weight each round) x 3 rounds

RESULTS:

CrossFit Workout - Monday 8/5/13

A classic "unnamed" CF main site WOD

10 rounds for time 

15 deadlift 135lb/95lb

15 pushup - hand release

Warmup & Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Friday 8/2/13

1-->10--1 pyramid of

kb swing 55/36
box jump
double hand release pushup

Perform 20 burpees after completing the 10's

Warmup: 50 jumping jacks, 50 mountain climbers (2-count), 200M run x 5 rounds
Cool down:  Trainer's choice