Today’s WOD: Fran 21-15-9 Thrusters (95#/65#) Pull-Ups Last completed on 12/07/10. Advanced WOD: CrossFit Open 2011 WOD 3 Complete as many rounds and reps as possible in 5 minutes of: Squat Clean (165#/110#) Jerk (165#/110#) A couple of our athletes tackled the Open WOD yesterday and more are entering the arena tonight and Saturday morning. We appreciate any and all …
WOD 04/06/11
Today’s WOD: Deadlift 3×3 @ 85% then 50 foot Farmer’s Walk with max weight possible Advanced WOD: Deadlift 5×5 @ 75% then Skill work for the Open WOD The CrossFit Open Workout 3 is live with the corresponding instructions. Even though it’s another AMRAP, I’m glad to see something a little different! Other important happenings at our gym include the …
WOD 04/05/11
Today’s WOD: 1000M Row 30 Box Jumps Rest 3 minutes. 1000M Run 30 Wall Balls Advanced WOD: 6 Rounds: 1 minute to complete 15 Kettlebell Swings (32 kg/24 kg) 1 minute of a max distance row Alternate between movements for a total of 12 minutes. Kakonomics and what the hell is has to do with you. All too often we …
WOD 04/04/11
Today’s WOD: Back Squat 3×3 @ 85% then AMRAP 5: 3 Ring Dips 6 Sit-Ups 9 Squats Rest 1 minute AMRAP 3: 3 Ring Dips 6 Sit-Ups 9 Squats Advanced WOD: 5 Rounds: 5 Handstand Push-Ups 5 Overhead Squats (115#/75#) then 25 Wall Balls then 6 Rounds: 6 Pull-Ups 6 Front Squats (115#/75#) then 36 Burpees Stud and a studette. …
WOD 04/01/11
Today’s WOD: King Kong 3 Rounds: 1 Deadlift (455#) 2 Muscle Ups 3 Squat Cleans (250#) 4 Handstand Push-Ups Still thinking of you, Val. Monument 10K After-Party is tomorrow. Bring sides, beer, etc.. Maybe some meat, though we have 25# of hamburgers left. We’ll start whenever people start rolling in after the 10K. Also, we’ll have the last workout of …
WOD 03/31/11
Today’s WOD: 400M Run 5 Power Cleans (135#/85#) 5 Front Squats (135#/85#) 50 Push-Ups 400M Run 5 Power Cleans (135#/85#) 5 Front Squats (135#/85#) 50 Sit-Ups 400M Run 5 Power Cleans (135#/85#) 5 Front Squats (135#/85#) 50 Squats Advanced WOD: CrossFit Open 2011 WOD 2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155#/100#) …
WOD 03/30/11
Today’s WOD: 1600M Run 30 Box Jumps 1600M Run 30 Pull-Ups 1600M Run 30 Double Unders Advanced WOD: Back Squat 3×5 @ 70% then 10 minutes of press to handstand practice
WOD 03/29/11
Today’s WOD: Weighted Deadhang Pull-Ups 3-3-3-3-3 then AMRAP 15: 5 Push Presses (95#/65#) 7 Sit-Ups 9 Jump Squats Advanced WOD: Max Wall Balls in 3 minutes Rest 3 minutes then 10-9-8-…-3-2-1 Double Unders Toes to Bar I thought our website was getting hacked, which was happened on more than one occasion before and I wish I was joking, but it …
WOD 03/28/11
Today’s WOD: Olympic Total Snatch MEx1 Clean and Jerk MEx1 Score is sum of weight lifted. Last completed on 12/29/10. Advanced WOD: 30/15 Handstand Push-Ups 50 Box Jumps (24″/20″) 30 Goblet Squats (24 kg/16 kg) 100M Sand Bag Carry 20 Squat Clean Thrusters (135#/75#) 400M Run 50 Burpees 20 Push Presses (135#/75#) 50/30 Push-Ups 400M Run 50 Squats 30 Pull-Ups
WOD 03/25/11
Today’s WOD: “Rosa” 5 Rounds: 10 Handstand Push-Ups 400M Run Advanced WOD: Pendlay Row 5-5-5-5-5 then “Grace” 30 Clean & Jerks (135#/95#) Rest 5 minutes “Baby Grace” 30 Clean & Jerks (115#/73#) CrossFit has a way of exposing your mental and physical weaknesses and it is up to you to take on the challenge of getting better. We’re seeing a …