Friday, February 1, 2013

9 wall walks- 21 OH Squats (115,85)

7 wall walks- 15 OH Squats

5 Wall Walks- 9 OH Squats

buy out 50 Double Unders

Scaled

21-15-9

Push ups- Hand release

OH Squats (95,65)

Buyout 150 singles or 50 Double Unders

Skill WOD

6 Minute clock

200 Meter Farmer's Carry With remaining time do as many rope climbs as possible

Wednesday, January 30, 2013

Wednesday, January 30, 2013

WOD 1

For for time complete:

5, 4, 3, 2, 1 Rope climbs

10, 8, 6, 4, 2 push press (165,115)

WOD 2

10 minute AMRAP

10 DB Burpees (45,30)

10 DB Walking lunges (45,30)

10 Burpee Jump over box (24, 20)

Tuesday, January 29, 2013

Tuesday, January 29, 2013

Strength WOD
Front Squat 6×3 (3RM)

WOD

12 min AMRAP

Buy in 800 Meter Run

4 Power Cleans (155, 105)

8 Wallballs

Post total rounds.

Monday, January 28, 2013

In teams of 2

perform a 24 minutes AMRAP

Partner # 1 performs a 400 m RUN

Partner # 2 performs AMRAP of:

10 Deadlifts (185, 115)

15 Hand Release Pushups

20 OH Walking lunges (45, 25)

rotate in order, pick up where the partner left of and keep a continuous count of the rounds + reps

Post total rounds completed as a team

Friday, January 25, 2013

1 Round For Time

30 Meter Burpee Broad Jump
20 Calorie Row
20 Knees to Elbow
15 Burpee Jumping Pullups
10 Back Squats (135, 85)
5 Right/5 Left- Split Jerks (same weight as squat)
10 Back Squats (135, 85)
15 Burpee Pullups
20 Knees to Elbow
20 Calorie Row
30 Meter Burpee Broad Jump

Wednesday, January 23, 2013

WEDNESDAY JAN. 23, 2013

5 Rounds for Time

RX

8 C2B Pullups
8 DB Snatches (70#, 45#)
12 Box Jumps (30, 24)

SCALED

10 Inverted Ring Rows
10 DB Snatches (45, 30)
10 Box Jumps (24, 20)

Tuesday, January 22, 2013

With the heaviest weight possible achieve:
3 hang cleans (power, squat, or split)
3 front squats
3 shoulder to overhead
Without dropping the bar
- 3 attempts (each attempt has a 60 second time frame and 2 minutes of rest I between the next attempt; you can increase the weight, decrease the weight, or keep it the same.)
- if you do not complete all 9 repetitions successfully in a single attempt it is considered a no rep and you will receive 0lbs lifted for that attempt.
- must make 3 separate attempts
- clips must be on the bar
- tie breaker is done only with the weight that was successfully lifted all 9 times. After accomplishing all 9 reps without dropping the bar, the athlete can choose to deadlift the same barbel for the remaining time of the minute to achieve more points in the case of a tie. Example (275 + 7 deadlifts would be = 275.07)

WOD 2

10 Min AMRAP Ladder

(increase the reps in multiples of 3′s….3,3,6,6,9,9,12,12,15,15,18,18,21,21…etc)

Hang Power Cleans (115, 85)

Wallballs (20, 14)

Post the round completed plus any additional reps

Monday, January 21, 2013

MONDAY JAN. 21, 2013

-3 Rounds of

Max KB Swings (70, 55) in 1 minute then rest 1 minute

-3 Rounds of

Max Weighted Pushups (45, 25) in 1 minute then rest 1 minute

Post lowest round of swings + lowest round of pushups = score

WOD 2: “Jackie” benchmark wod

Complete for Time:

1000 meter row

50 Thrusters (45#)

30 pullups

Wednesday, January 16, 2013

Strength WOD

Back squats 6x3

Achieve 3rm take no more than 18 minutes.

WOD

9 minute AMRAP

9 KB swing (70,55)

9 goblet squats (70,55)

18 double unders

Rest 1 minute

2 minute AMRAP of max calories on rower

Post total rounds and reps the post calories!!

Tuesday, January 15, 2013

Tuesday!

Strength WOD!

-good mornings 5x5

-Turkish getups 3x8  (4/4)

WOD 

800 meter run

Rest 2 minutes

600 meter run

Rest 2 minutes

400 meter run 

Rest 2 minutes

200 meter run

Post total time!

How to make yourself more coach able!

http://www.crossfitinvictus.com/blog/7-ways-to-make-yourself-more-coachable/?utm_source=SocialWOD+Newsletter&utm_campaign=260cf0a676-SocialWOD_Top_10_Issue_16&utm_medium=email

Monday, January 14, 2013

WOD

Cindy ***with a twist***

20 minute clock to perform

AMRAP of

5 Pullups

10 Push-ups

15 Air Squats

***Buy in is a Heavy Grace

-30 Clean and Jerks (155, 105)

Post two scores. One is the time for Heavy Grace and the other is total rounds and reps of Cindy in the remainder of the 20 minute clock. There is no rest period.

Friday, January 11, 2013

Finally Friday!

Strength WOD

Power Snatch (3, 3, 2, 2, 1, 1) – EVERY 2 MINUTES

Post heaviest successful power snatch.
WOD

12 min AMRAP

30 Pullups

30 DB Walking Lunges (35′s, 20′s)

This Saturday! World wide Wod!!

This Saturday is the long awaited, first ever competition held at our very own box!

Sign in begins at 8 am! Even if you aren't registered come and cheer your competitors on!!

Wednesday, January 9, 2013

Skill WOD

MAX Wall Walks in 3 minutes

Post total reps…(rep begins and ends with chest and legs on the ground, laying facedown)

WOD

For Time Complete

1000 Meter Row

20 OH Squats (135, 95)

30 KB Swings (70, 55)

40 Pushups

50 Wallballs

6 Rope Climbs

Post total time.

Tuesday, January 8, 2013

WOD

21-15-9

Deadlifts (275, 185)

Box Jumps (30, 24)

400 meter run (the run is the last exercise in the round and is always 400 meters)

Core WOD
7 min AMRAP

13 Weighted Situps (KB 45, 25)

13 knee to elbow

Monday, January 7, 2013

Paleo Challenge starts today!


400m row

5 rounds:
10 HR pushups
10 box jumps
10 sit ups
10 KB swings

for time

Paleo Challenge starts January 7!

Hey RUK'ers,

It's that time of year! Time to focus on you and your health. We are going to give you a little jump start! The Paleo Challenge begins January 7! If you have done Paleo before but didn't have a "great" time at it come to the meeting and let us see if we can help you figure it out! We want everyone to be successful and get the most from their CrossFit experience and this will help. It's only 32 short days and after that you can determine how to continue with the nutrition that best suits your life style!

Cost is only $15 (prizes will be determined once we see how many we have sign up although the biggest prize is going to be the changes you see and feel in yourself- Corny I know).

This first Paleo Challenge of 2013 will be hosted by Andrea and Jamie Pedigo. Our contact information is:

Andrea: andi_dyann78@yahoo.com and cell 620-561-0361

Jamie: pedigo73@hotmail.com Cell 620-561-0377

Please join us for one of the following informational meetings to get started:

Thursday, January 3- 7:00pm

Friday, January 4- 6:15pm (after 5:30 class and before 6:30 class)

Saturday, January 5- 10 am (after the morning WOD)

If these times do not work for you and you want more information contact us at the above email or phone numbers and we will get you set up!

Here's to a happier, healthier, fitter New Year!

Andrea D Pedigo