Archive for July, 2015

My feelings are hurt…

Posted: July 31, 2015 in Uncategorized

image

Anyone care to explain this photo taken at 6:35 pm? 😥

2015 July 31 WOD

Posted: July 31, 2015 in Uncategorized
WOD

Teams of 3, complete 4 rounds each AFAP:
Row 500 Meters
5 Hand-Release Push-Ups
10 Box Jumps (24/20)
5 Hand-Release Push-Ups
10 Box Jumps (24/20)
5 Hand-Release Push-Ups
10 Box Jumps (24/20)
Run 400 Meters
Teammates must attack the workout in order and cannot perform similar tasks at the same time.

All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

2015 July 30 WOD

Posted: July 30, 2015 in Uncategorized

It’s time to sign up for the Spartan Race if you haven’t already!!! We’re only 5 runners away from having the largest team signed up!

Strength/Skill

20 minutes to complete 4 sets of:
5 Push Press
3-5 Strict Weighted Pull-Ups

Metcon

600 Meter Partnered Farmer’s Carry
Teams of 2 must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym.

2015 July 29 WOD

Posted: July 29, 2015 in Uncategorized
WOD

Five sets of:
10 Back Squats w 3 second descent
Rest 30 seconds
10 Single Arm Dumbbell Rows/arm
Rest 30 seconds
10 Heavy Kettlebell Swings
Rest 30 seconds
10 Dumbbell Shoulder Press
Rest 2 minutes

2015 July 28 WOD

Posted: July 28, 2015 in Uncategorized
Strength

8 sets of 3-Position Clean – Go every 2 minutes
(high hang, hang, full)

Metcon

In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1 rep max Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups

(Example – Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

2015 July 27 WOD

Posted: July 27, 2015 in Uncategorized
Strength

15 minutes to work toward 1 rep max weighted pull-up

Metcon

AMRAP 7:
3 Thrusters (95/65)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

2015 July 25 WOD

Posted: July 25, 2015 in Uncategorized

Interested in joining CrossFit? Check out our Getting Started page!

Fun Partner WOD

In teams of two, alternating complete movements, AMRAP 25 of:
20 Kettlebell Swings (53/35)
15 Push-Ups
10 Pull-Ups

2015 July 24 WOD

Posted: July 24, 2015 in Uncategorized

Interested in joining CrossFit? Check out our Getting Started page!

Strength/Skill

15 minutes to complete 4 sets of:
3-5 Front Squats
Rest 10 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
Post Front Squat reps and weight and tallest box jump.

Metcon

For time:
Row 1000 Meters for time
immediately followed by,
3 RFT:
15 Thrusters (95/65)
30 Double-Unders
Post row time and total WOD time as scores.

2015 July 23 WOD

Posted: July 23, 2015 in Uncategorized

Be sure you watch the CrossFit Games on ESPN this weekend (and the commercials)! I’m confident you’ll see some familiar faces! We’ve got our first commercial spot going live tomorrow and it will be aired all weekend during the Games!

Strength

15 minutes to complete 5 sets of:
Power Clean x 1.1.1 (rest 10 seconds between singles)

Metcon

Three rounds of:
AMRAP 2:
5 Burpees
5 Ground to Overhead (155/105)

Rest 2 minutes between rounds and pick up where you leave off after each set. Report total rounds and reps performed.

2015 July 22 WOD

Posted: July 22, 2015 in Uncategorized
Strength/Skill

3 rounds – Rotate every 2 minutes
Station 1 – Alternating Pistols x 20 reps
Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)
Station 3 – 8 L-Pull-Ups (or L-sit progressions and strict supinated-grip pull-ups)

Metcon

Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.