120903 "Labor Day WOD"

Labor Day!
Monday, September 3, 2012
There will only be one WOD at 9 am! Come join the fun!!!
Want to come try it out? This would be a good time!!

120831 "Cash Out"

1. Snatch 8 x 1 rep on the minute at 80%

2. Clean and Jerk 8 x 1 rep on the minute at 80%

3. “Cash Out”

200m Prowler Push For time (45#/empty)

120830 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120829 "Mash Up"

1. Unstable Bench

1 Rep Max

2. Mash Up On the Minute for 12 Minutes:

Odd: 5 Strict Presses

Even: Max Pull Ups

120828 "Death by Power Clean"

Death By Power Clean

For 15 Minutes

On the first minute complete one power clean

On the second minute complete two

On the third minute complete three

Etc

120827 "Isaac's Revenge"

1. Box Squat

1 Rep Max

2. "Isaac's Revenge"

3 Rounds For Time:

400 Meter Run

15 Air Squats

15 Box Jumps (24, 20)

15 Air Squats

120825 "Team WOD"

Show up at the box at 9AM for a team WOD.

120824 "Roadie"

1. Snatch
9 x 1 Reps at 75%, OTM

2. Clean and Jerk
9 x 1 at 75%, OTM

3. "Roadie"
5 Rounds for Time:
50 Meter Sled Push
15 Weighted Sit Ups (70, 50)

120823 "Rest/Yoga Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120822 "Opium Dream"

1. Unstable Bench
1 Rep Max

2. "Opium Dream"
21-18-15-12-9-6-3
Ground to Overhead with Plate (45, 25)
5 Burpees + 30 Double Unders

120821 "Penalty Box"

"Penalty Box"
6 x 300 m Row

120820 "Squat Medley"

1. Box Squat
1 Rep Max

2. Squat Medley
10 Reps at 30%
10 Reps at 40%
10 Reps at 50%
10 Reps at 60%
Max Reps at 60%

120818 "Team WOD"

Show up at the box at 9AM for a team WOD.

120817 "Tumbler"

1. Snatch
    9 x 1, OTM

2. Clean and Jerk
    9 x 1, OTM

3. "Tumbler"
AMRAP:
  8 Reverse Lunges (155, 105)
  16 Deadlifts (155, 105)
  24 Leg Lifts
  32 Double unders

120816 "Rest Day/Yoga"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120815 "The Empire"

1. Unstable Bench
1 Rep Max

2. The Empire
8 Rounds For Time:
1 Rope Climb
12 Hand Release Push Ups

120814 "Fuel For Fire"

"Fuel For Fire"
Teams of 3:

Row 1500m
1200m Run
60 Box Jumps (20-24-30")
60 Burpees
1200m Run
1500m Row

120813 "Watering Hole"

1. Box Squat
1Rep Max

2. "Watering Hole"
5 Rounds For Time
10 Pistols (5 ea side)

15 GHD Sit Ups
200 Meter Run
Rest 1 Min

120811 "Team WOD"

Show up at the box at 9AM for a team WOD.

120810 "Dancing Geisha"

Might I suggest some gloves for this WOD!?

1. Snatch
6 x 2 Reps, OTM at 65%

2. Clean and Jerk
6 x 2 Reps, OTM at 65%

3. Box Squat Jumps
8 x 2 Reps

4. "Dancing Geisha"
3 Rounds For Time:
6 Deadlifts (275, 185)
12 Box Jumps (24, 20)
18 Toes to Bar

120809 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120808 "Honey Highball"

1. Push Press
3 Rep Max

2. Ring Push Ups
2 x Max Reps

3. "Honey Highball"
     9-6-3
Handstand Push Ups
Burpees
Chest to Bar Pull Ups
Burpees

120807 "Hot Night in Bangkok"

Hot Night in Bangkok
5 Power Cleans (225, 155)
400 Meter Run
10 Power Cleans (185, 135)
400 Meter Run
15 Power Cleans (135, 95)

Tabata Row
8 rounds of :20 sec on, :10 sec off for total meters

120806 "Annie"

Deadlift
3 Rep Max, from a deficit

Pause Squats
3 x 8 Reps

"Annie"
50-40-30-20-10
Double Unders
Abmat Sit Ups

120804 "31 Heroes"

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

120803 "Flying Dutchman"

We'll just call this a warm -up for Saturday!

1. Snatch
On the Minute for 6 Minutes, 2 Reps

2. Clean and Jerk
On the Minute for 6 Minutes, 2 Reps

3. Lateral Hops
4 x 6 Reps

3. "Flying Dutchman"
5 Rounds For Time
50 Meter Sled Push
15 GHD
1 minute rest between rounds

120802 "Yoga/Rest Day"

Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!

120801 "Ten-Ichi"

1. Bench Press
Work up to a 1 rep max

2. Ten-Ichi
4 RFT:
15 Kettlebell Swings (70, 53)
12 Hand Release Chest Slap Push ups
9 Strict Pull ups
6 Strict Handstand Push Ups
3 Muscle ups