Thursday, April 18!

Open gym tonight! 6-730

Also, open house 10-2 Saturday, April 27 at our current location 114 Poplar!!!

Monday, March 25, 2013

WOD
30 min AMRAP
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
*** Buyin at minute 0, 10, and 20 of 10 Squat Clean and Jerks (155, 105). 30 reps in total.
Post total rounds of Cindy.

Wednesday, march 20, 2013

Strength WOD

Thruster

1 x 3, 3, 2, 2, 1, 1

Achieve a Heavy Single / 1 Rep Max

 

WOD

Complete For Time

60 Sit-ups

500 Meter Row

40 Sandbag Walking Lunges (60, 40)

30 KB Snatches (55, 35)

20 Shoulder to Overhead (135, 95)

10 Hand Stand Pushups

Tuesday, March 12, 2013

Strength WOD
6 min AMRAP
4 – Deadlifts
3 Hang Power Cleans (185, 115)
2 Front Squats (185, 115)
1 Shoulder to Overhead (185, 115)

Post total rounds.
WOD
4 Rounds
1 min MAX Reps
- KB Swings (70, 55)
- Calorie Row
- Double Unders
- Rest (1 min)
Post total reps.

Monday, March 11, 2013

For time complete:

50 push-ups 500 meter run
50 pull-ups 500 meter run
50 air squats 500 meter run

Core WOD

Accumulate 2 minutes in the Hollow Rock
Accumulate 2 minutes in the Weighted Plank

Tuesday, March 5, 2013

Strength Wod
- Deadlifts (3,3,3,3, 3, 3)
Post  3 RM – does not have to be touch and go, but minimize rest in between reps to less than 5 seconds

WOD
4 Rounds
3 Min Clock For Work
1 Min of Rest
4 Min + 4 Rounds = 16 Minutes Total
Start With:
400 Meter Run
12 Toes To Bar
** Max KB Swings with remaining time (70, 55)
Post total Kb swing reps for all 4 rounds

Monday, March 4, 2013

Death by clean and jerk”
Every minute on the minute complete 1 power clean and jerk (135, 95), increase one rep on every minute.

(Min 1 – 1 rep, minute 2 – 2 reps, minute 3 – 3 reps…etc until you cannot complete the total amount of reps for that minute.

** If you fail to get to minute 10 you have a 10 burpee penalty every minute until minute 10.
WOD 2
3 rounds for time:
45 sec hanging L-sit hold (accumulate)
50 unbroken double unders
2 rope climbs – touch and go * legs are not to touch the ground, about 1-2 feet above ground inbetween the first and second ascend.
*any scale down (not unbroken dubs or rope climb…etc.will have a penalty of 10 burpees per break)

Pos total time to completion, including burpee penalties

Friday, March 1, 2013

WOD 1

800 meter run

30 deadlifts (275, 185)

800 meter run

Post time:

rest 5-7 minutes

WOD 2

8 Minutes max reps

- Max reps unbroken Chin-ups (reverse grip)

- Max reps unbroken weighted pushup (45, 25 plate)

Post total reps

Wednesday, February 27, 2013

Strength WOD

Push Press (10×2) Find a 2RM

 

WOD

15 min AMRAP

Buy-in with 50 Medball Situps *Ball must touch the ground behind your head and in front of your feet

12 Overhead Squats (95, 65)

10 Meter Burpee Broad Jumps (Minimum 5 jumps)

8 Toes 2 Bar

 

Post total rounds.

Wednesday, February 20, 2013

WOD
For time complete:

7 Rounds For Time

7 Power Snatch (95, 65)

7 Overhead Squats (95, 65)

7 Bar Facing Burpees

*Buy-in – 1,000 Meter Row

**Buy-out – 100 Double Unders

Post total time.

Tuesday, February 19, 2013

Strength WOD

Hang Squat Clean (7×2)

*2 reps every two minutes, working up to a 2RM

WOD
“Diane”

21-15-9

Deadlifts (225, 135)

Handstand Pushups

Post total time.

Monday, February 18, 2013

WOD

4 Rounds For Time:

5 Strict Pullups

10 KB Swings (70, 55)

15 Box Jumps

10 KB Swings

5 Strict Pullups

500 Meter Run

Post total time.

Friday, February 15, 2013

WOD

For time:

100 Sit-ups

100 Walking Lunges

30 HSPU

30 DB Push press (40, 25)

50 OH Squat (75, 55)

50 Lateral Burpees

Post total time.

Monday, February 11, 2013

Strength – WOD
12 Minutes EMOTM
Even Minutes – Max Reps Toes to Bar
Odd Minutes – 5 Deadlifts Unbroken – Touch and Go (315, 225)
Post total reps toes to bar plus all the deadlifts reps completed.

WOD
8 Rounds – Rest approximately 2 minutes in between rounds
- 250 Meter Row
Add up the fastest time and slowest time

Paleo WOD update!

Here are some of the amazing times from the Paleo WOD!
"Mad" Mary Mcgroarty- improved by .58!
"Bad" Brendon Wright- improved by 2.19!
"Super" Steve Stephens- improved by 1.22!
"Magnificent" Makenzie Koehn- improved by 2:15!
"Jammin" Jayne Jones- improved by 3.03!
"Awesome" Angie Ortega- improved by .82!
"Jumping" Jamie Pedigo- improved by .72!
"Super" Shelby Gamblin- improved by 1.47!
"Higher" Joe Gier- improved by 5.27!
"Aggressive" Amber Gier- improved by 3.!
"Adventerous" Andy Ramos- improved by 2.1!
"Jubilant" Jenn Rucker- improved by 4.1!
"Confident" Cale- improved by .34!
"Addicted" Andrea Pedigo- improved by 3.35
(If I missed your time it's because I didn't get it written down but will get it tomorrow)!!

Congratulations!!! Enjoy your day off tomorrow!!!

Wednesday, February 6, 2013

Final Paleo WOD!


Paleo WOD

Buy in 400 Meter Row
5 Rounds for time
10 HR Push ups
10 Box Jumps
10 Sit Ups
10 KB Swings

Tuesday, February 5, 2013

WOD 

5 Minute AMRAP
5 Dead Lifts (275,185)
10 Clap Push Ups
(Post reps for this round)

4 Minute rest

7 Minute AMRAP
7 Deadlifts (275,185)
14 OH Walking Lunges (45,25)
(Post reps for this round)

4 minute rest

9 minute AMRAP
9 clap pushups
18 OH Walking Lunges (45,25)
36 Double Unders
(Post reps for this round)

Monday, February 4, 2013

Strength WOD
4 Rounds
60 seconds max reps Hang Squat Clean (165,115)
1 minute rest
(Post total reps)

WOD

3 rounds for time

300 meter run
5/5 KB Snatches (55,35)
7 C2B Pullups
9 Front Squats

Post total time

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