Archive for May, 2013

2013 May 31 WOD

Posted: May 31, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 25′ burpee long jumps

1 round of: jump rope 2:00, banded shoulder stretch, reverse hypers

Strength

5×3 “Pause” Front Squats (3 seconds at bottom), heaviest possible – go every 90 seconds

Most recent 1 rep max front squat, April 15

WOD

5 rounds for time:

6 Box Jumps (tall, think 36/30)
12 C2B Pullups
24 OHS 65/45

Post time to comments.

2013 May 30 WOD

Posted: May 30, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 25′ burpee long jumps

1 round of: run/row 400 meters, banded shoulder stretch, reverse hypers

WOD

20 minute AMRAP of:

As many rounds as possible in 20 minutes of:

30 double unders

15 push-ups

30 sit-ups

Post rounds completed to comments.

Compare to January 31, 2013

Post WOD

Skill work

2013 May 29 WOD

Posted: May 29, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 25′ burpee long jumps

1 round of: run/row 400 meters, banded shoulder stretch, reverse hypers, overhead squats

Strength

EMOM 7 minutes, 2 heaving snatch balance

Most recent snatch balance March 6. 2013

WOD

5 rounds of (20 minutes to complete, not for time):

ME HSPU (hands on 45’s, head to a deficit is rx’d)
8 Strict Shoulder Press: Heavy
8 Good Mornings: Heavy

Post loads and thoughts to comments.

2013 May 28 WOD

Posted: May 28, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 25′ burpee long jumps

1 round of: run/row 400 meters, banded shoulder stretch, reverse hypers, overhead squats

Strength

15 minutes to establish a 1 rep max High Hang (with hip) Snatch (full squat)

WOD

3 rounds for time of:

5 KB Snatches Left Arm
5 KB OH Walking Lunges
5 KB Snatches Right Arm
5 KB OH Walking Lunges
20 T2B
Run 220m

Post time to comments.

“Flanigan”

Posted: May 27, 2013 in Uncategorized

Happy Memorial Day!  I know you were expecting Murph.

Today we WOD in memory of Tim Flanigan, a local hero who paid the ultimate price for all of the freedoms that we love. He was a helicopter pilot who deployed with Jayson and Tim Helton to Afghanistan. He left behind a beautiful wife and two children. I know we always give a little extra on hero days but I hope you’ll join us today and give everything you’ve got in memory of Tim Flanigan, our friend, as this loss and memorial is very personal for your CFJ family.

http://www.findagrave.com/cgi-bin/fg.cgi?page=gr&GRid=14825356

Run 1.5 miles
37 minute AMRAP
4 HSPU
11 Burpees
7 Pull-ups
2 BB Complex (115/75)

Come help us celebrate Memorial Day CrossFit style.

2013 May 25 WOD

Posted: May 25, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 25′ burpee long jumps

1 round of: run/row 400 meters, banded shoulder stretch, reverse hypers, overhead squats

WOD – Fight Gone Bad 

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post score to comments.

Compare to December 8, 2012

2013 May 24 WOD

Posted: May 24, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ burpee long jump, 10 ring rows, 10 squats

1 round of: run 400 meters, banded shoulder stretch, 10 hip extensions

Strength

15 minutes to establish a 3 rep max High Bar Back Squat

Similar to Feb. 26, 2013

Most recent 1 rep max HBBS Feb 18

 WOD

10 minute AMRAP

12 Pullups
12 Pistols
12 Pushups

Post rounds completed to comments.

Post WOD

2:00 max rep double unders

“Others wait for someone else to come save them or change their situation. Competitors strap up their boots and go to work saving themselves.”

2013 May 23 WOD

Posted: May 23, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ burpee long jump, 10 squats, 10 KB swings

1 round of: jump rope 2:00, banded shoulder stretch, 10 hip extensions

 WOD – Hero Griff

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Post time to comments.

Compare to February 7, 2013

Post WOD

House of pain

“He who is not courageous enough to take risks will accomplish little in life.”

Teen Class

Posted: May 22, 2013 in Uncategorized

Our teen class, currently at 4:00 will be moved to 10:30am Monday and Thursday for June and July. Spread the word and keep your teens active this summer!