Archive for March, 2015

2015 March 31 WOD

Posted: March 31, 2015 in Uncategorized
Strength/Skill

EMOMx10: 2 Cleans at 80%

Hero – “White”

Five rounds for time of:
3 Rope climbs
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Compare to November 29, 2014

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2015 March 30 WOD

Posted: March 30, 2015 in Uncategorized
Strength

10 minutes to complete 2×10 Back Squat
Compare to January 19, 2015

Conditioning

“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats (165/115)
10 Burpees
Compare to July 22, 2014

2015 March 28 WOD

Posted: March 28, 2015 in Uncategorized
Metcon

3 Rounds for max reps of:
1 min Over the Box Jumps (24/20)
1 min Toes to Bar
1 min Deadlifts (225/155)
1 min Rest
Compare to January 17, 2014

Skill

AMRAP 5: 30 unbroken double unders
Compare to December 20, 2013

CF Games Open 15.5

Posted: March 27, 2015 in Uncategorized
CrossFit Games Open 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65)

15.5 Judging Schedule

Posted: March 26, 2015 in Uncategorized

Please remember that we need you warmed up and ready to go on time. We do our best to keep everyone on track.

The times below are the only guaranteed judging times, but there may be people standing around that can judge you. If you want to guarantee a spot, sign up.

You may get one of your classmates to judge for you if you’re doing any scaling. Let us know if you have any questions.

Friday
5:45 AM (Jennie) –
6:00 AM (Jennie) –
6:15 AM (Jennie) –
4:15 (Tanya) – Dan
4:30 (Tanya) – Gerrell
4:30 (Kate) – Clint Myers drop-in
4:45 (Tanya) – Mark
4:45 (Kate) –
5:00 (Tanya) –
5:00 (Kate) – Megan
5:15 (Tanya) – Stefanie
5:15 (Jennie) – Sam
5:45 (Megan) – Groves
6:00 (Jennie) – Jesse
6:00 (Megan) – Bobby
6:15 (Jennie) – Matt Z.
7:00 (Jennie) –
7:15 (Jennie) –

Saturday
10:15 (Megan) – Mike
10:30 (Megan) –

Sunday (will open at 12:30)
1:00 (Jennie) – Jennifer
1:15 (Jennie) –
1:30 (Jennie) – Shea
1:45 (Jennie) –
2:00 (Jennie) – Leanna Matthews drop-in

Monday (will open at 3:45)
4:00 (Jennie) –
4:15 (Jennie) –
5:15 (Jennie) – Lucas
6:15 (Jennie) – Bobby

2015 March 26 WOD

Posted: March 26, 2015 in Uncategorized

image

Zombie Crew shirts came in last night! I’ll bring them in to the 8:30 class. You can pick them up any time. $20

Strength

5×2 Pause Front Squats – pause for 3 seconds at the bottom of each rep

Metcon

EMOMx15
5 rounds of:
Min 1 – :30s Max rep 10m Shuttles
Min 2 – :30s Max rep Sit-ups
Min 3 – :30s Max rep Jerks (165/115)

2015 March 25 WOD

Posted: March 25, 2015 in Uncategorized
Conditioning

7 x 400m Run
Rest 1:00 between rounds

Compare to March 20, 2014

2015 March 24 WOD

Posted: March 24, 2015 in Uncategorized
Strength/Skill

A. EMOMx3: Max Strict Deficit HSPU, 13/9″
B. EMOMx3: Max Kipping Deficit HSPU, 13/9″
C. EMOMx3: Max Strict HSPU
Or spend 9 minutes working on your handstands or overhead pressing strength.

Conditioning

50 Calorie Row
50 Box Jumps
25 Power Clean (135/95)
25 Burpees over Bar

2015 March 23 WOD

Posted: March 23, 2015 in Uncategorized
Conditioning

3 RFT:
20 Jerks (135/95)
25 GHD Sit-ups
30 Deadlifts (135/95)

Extra

Work on skill of choice or mobility.

2015 March 21 WOD

Posted: March 21, 2015 in Uncategorized

Have you checked out the Upcoming Events and Closures link lately? We have lots of fun things coming up!

Hero WOD – “Luce”

Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

Compare to December 30, 2010

Captain Ronald Luce was killed in Afghanistan August 2nd, 2009 while serving as a Special Forces Alpha Team Leader, when his vehicle was struck by an enemy roadside bomb, along with two of his team members. He is survived by his wife and daughter in Fayetteville, NC. He was commissioned in the US Army National Guard in 2002. He graduated from Belmont University in Nashville, TN in 2005 with a Bachelors of Science in Biology and minor in Chemistry. Later he graduated from the US Army Airborne and Ranger schools and received his Special Forces Green Beret in May 2008.