Archive for June, 2014

2014 June 30 WOD

Posted: June 30, 2014 in Uncategorized
We’re running on a continuous clock today. Come ready to work hard and transition fast!
Strength

12 minutes to work 3 rep max Snatch

Strength

5×7 Back Squats, across – Go every 2 minutes

Metcon – “Charlie Brown”

3 RFT:
15 OHS (135/95)
30 Abmat Sit ups
45 KB Swings (53/35)

“Obey the principles without being bound by them.”

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This week we will be continuing with our discussion of violence and how it relates to the world we live in and your defensive mindset.

This weeks article has been seen as controversial in some lights, but I feel that it boldly states the obvious. As usual discussion is encouraged.

Violence Is Golden

2014 June 28 WOD

Posted: June 28, 2014 in Uncategorized
Metcon

AMRAP 25
Teams of 3 complete:
10 Rope Climbs
30 Thrusters (135/95)
50 Power Cleans (135/95)
*400m Run
Two athletes begin on the rope and barbell, while the third team member sets off for a 400m run. Only one athlete works at a time on the rope or barbell. Once the runner returns from their 400m run they can take the place of one of the original working pair. Repeat.

OR

1 mile Sled Drag (135/95)
2 mile Run
3k Row

2014 June 27 WOD

Posted: June 27, 2014 in Uncategorized
Metcon

21-15-9
Deadlift (275/185)
Box Jumps (30/24)

Strength/Skill

3 Rounds NOT for time:
40 GHD Sit-ups
30 Back Extensions
20 Hip Extensions
10 Hip and Back Extensions

“People really need help but may attack you if you do help them. Help people anyway.
Give the world the best you have and you’ll get kicked in the teeth. Give the world the best you have anyway.”

2014 June 26 WOD

Posted: June 26, 2014 in Uncategorized
Metcon – “Shlitz”

4 RFT:
400m Run
4 Muscle ups
40 Double unders

Strength

7×5 Front Squats, across

“People favor underdogs but follow only top dogs. Fight for a few underdogs anyway.
What you spend years building may be destroyed overnight. Build anyway.”

2014 June 25 WOD

Posted: June 25, 2014 in Uncategorized
Part 1

AMRAP 5: Turkish get-ups

Part 2

3×20 Close-Grip Bench Press – you choose the weight, keep elbows tucked to your sides and at least 1 finger should be on the smooth part of the bar

Part 3

Kick your goat

“Honesty and frankness make you vulnerable. Be honest and frank anyway.
The biggest men and women with the biggest ideas can be shot down by the smallest men and women with the smallest minds. Think big anyway.”

2014 June 24 WOD

Posted: June 24, 2014 in Uncategorized
Metcon

30-20-10
Power Snatch (95/65)
Calorie Row

Strength

EMOMx10: 2 Strict Press

“If you are successful, you will win false friends and true enemies. Succeed anyway.
The good you do today will be forgotten tomorrow. Do good anyway.”

2014 June 23 WOD

Posted: June 23, 2014 in Uncategorized
Strength/Test

15 minutes to work up to a 1 rep max Clean & Jerk

Compare to September 30, 2013

Metcon – “Harley”

6 RFT:
13 Thrusters (95/65)
14 Pull ups

Additional Strength, Time Permitting

5×7 Front Squats, across

“People are illogical, unreasonable, and self-centered. Love them anyway.
If you do good, people will accuse you of selfish ulterior motives. Do good anyway.”

June CrossFitiversaries

Posted: June 22, 2014 in Uncategorized

I will start trying to acknowledge everyone that has been with us for years with a monthly post.

Happy 8 years to Jayson!

Happy 4 years to Todd & Brandy Ferrell!

Happy 3 years to JD Favara!

Happy 2 years to Jamie Miller, Holly & Cameron Knight and Ronnie Ragan!

Happy 1 year to Jesse Gatlin!

We’re thankful for all of you and glad to have you on our team!

 

CF Endurance 6/23-6/29

Posted: June 22, 2014 in Uncategorized

3+ Hours Before or After CFJ Strength & Conditioning WOD

Choose ONE of the following sports and complete on Monday, Tuesday or Wednesday (6/23-6/25)
Swim: Repeat 6:00 on, 3:00 off until form/pace deteriorates
Bike: Repeat 6:00 on, 3:00 off until form/pace deteriorates
Run: Repeat 6:00 on, 3:00 off until form/pace deteriorates
Row: Repeat 6:00 on, 3:00 off until form/pace deteriorates
Ruck: Repeat 6:00 on, 3:00 off until form/pace deteriorates, 50# Ruck/Boots/Utes

Choose ONE of the following sports and complete on Thursday or Friday (6/26-6/27)
Swim: Repeat 250m, 2:00 off until form/pace deteriorates
Bike: Repeat 5k, 2:00 off until form/pace deteriorates
Run: Repeat 1200m, 2:00 off until form/pace deteriorates
Row: Repeat 1250m, 2:00 off until form/pace deteriorates
Ruck: Repeat 1M, 2:00 off until form/pace deteriorates, 50# Ruck/Boots/Utes

Choose ONE of the following sports and complete on Saturday or Sunday (6/28-6/29)
Swim: Max Distance in 30:00
Bike: Max Distance in 30:00
Run: Max Distance in 30:00
Row: Max Distance in 30:00
Ruck: Max Distance in 30:00, 55# Ruck/Boots/Utes