Ant & Slug

The Socks Say It All

WOD 1/27/12

Overhead Squat 5-5-5-5-5 (all sets at 70-80% of max)

4 Rounds:

10 Burpees

10 Kettlebell Swings (55/35)

10 Box Jumps (30/24)

Cash Out: As Fast As Possible: 500m Row followed by 20 Handstand Push-UPs

The 2012 CrossFit Games season is approaching. The first step is the CrossFit open which we will be hosting at our gym in the coming months. For more information check out http://games.crossfit.com/

More Spinach

One of the two new shirts. They'll be here next week

 WOD 1/26/12

Push Jerk 1-1-1-1-1-1-1 (all reps should be heavy)

Tabata Mash-Up:

Dead Hang Pull-Ups

Dual Kettlebell Front Squats (55/35)

20 seconds of work followed by 10 seconds of rest. You will alternate between the pull-ups and squats and complete 8 sets of each movement. Score is total number of reps completed.

Hang Man

Sheree and her daughter Karen

WOD 1/25/12

Hang Snatch - Work up to a heavy single

AMRAP in 6 Minutes:

3 Hang Snatch (95/65)

6 Hang Clean (95/65)

9 Push-Ups

Cash Out: 100 Air Squats for time

The Touch

Welcome Back Jason! (again)

 WOD 1/24/12

5 Rounds:

10 Deadlifts (225/155)

10 Pull-Ups

4 Rounds:

2 Turkish Get-Ups/arm (55/35)

8 1-arm Russian KB Swings/arm (55/35)

2x400m Sprints with 3 minutes rest between efforts

Blue

WOD 1/23/12

Front Squat - Find a 1 rep max

AMRAP in 5 minutes:

5 Burpees

10 Goblet Squats (55/35)

Rest 2 minutes

AMRAP in 5 minutes:

10 mountain climbers

10 Push Press (45/33)

The Thrill Of It

Jason And His Little One Getting Warmed Up

 WOD 1/20/12

Three minute AMRAP:

200M run

15 Wallball (20#/14#)

15 Toes to bar

15 Box jump (24″/20″)

15 OHS (95#/75#)

15 Burpees

15 Push press (95#/75#)

15 Kettlebell Swings (55#/35#)

Rest 1 minute

Repeat for a 6 Minute AMRAP

 
Rest 1 minute

Complete For Time

Nutrition is the most important factor when it comes to overall health. Is your diet where it needs to be? If you have any questions please ask a coach. We have lots of members with copies of "The Paleo Solution" and I'm sure someone would be glad to let you borrow it. Leave comments if you have any questions about healthy eating habits.

We are hosting a Muscle-Up and GHD clinic on Saturday at noon. Come join us and learn the progressions to one of our toughest movements!

Faygo

Christmas Party Crew!

 WOD 1/19/12

Back Squat 3-3-3-3-3 All sets at 75-85% of one rep max

3 Tall Box Jumps or 3 Broad jumps between each set

4 Rounds:

In 60 seconds complete 10 squat jumps then max Hollow Rocks

In 60 seconds complete 100m Run then max Push-Ups

The workout will be exactly 8 minutes. There is no rest from minute to minute. Score is total number of Hollow Rocks and Push-Ups completed.

Nutrition is the most important factor when it comes to overall health. Is your diet where it needs to be? If you have any questions please ask a coach. We have lots of members with copies of "The Paleo Solution" and I'm sure someone would be glad to let you borrow it. Leave comments if you have any questions about healthy eating habits.

Ocean Breathes Salty

If he can do it so can you

 WOD 1/18/12

Deadlift 10-10-7-7

"Dead Man's Row"

2K Row

Max Unbroken Deadlifts (275/185)

Within 20 seconds of finishing the row you must pick up the bar and begin going for max reps on the deadlift. Once you rest the bar on the ground you are done with the deadlifts. You must touch and go at the bottom but you can rest with the bar at the top. Your score is your row time minus 5 seconds for each deadlift completed.

Cash Out: 3 Sets of 5 Handstand Push-Ups and 5 minutes of jump rope skill work

Nutrition is the most important factor when it comes to overall health. Is your diet where it needs to be? If you have any questions please ask a coach. We have lots of members with copies of "The Paleo Solution" and I'm sure someone would be glad to let you borrow it. Leave comments if you have any questions about healthy eating habits.

Blissful

Monica Planking on The Pull-Up Rig

WOD 1/17/11

Weighted Dips 5-5-5-5-5

Daniel:

50 Pull-Ups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters

400m Run

50 Pull-Ups

Nutrition is the most important factor when it comes to overall health. Is your diet where it needs to be? If you have any questions please ask a coach. We have lots of members with copies of "The Paleo Solution" and I'm sure someone would be glad to let you borrow it. Leave comments if you have any questions about healthy eating habits.

Rhymin’ & Stealin’

Is it paleo?

WOD 1/16/12

Hang Power Clean 2-2-2-2-2

Bar starts from above knee each rep and must be caught above parallel.

5 Rounds:

5 Unbroken Hang Power Clean (60-70% of heaviest double)

10 Toes To Bar

200m Run

If you set the bar on the ground during the set of 5 you must restart the set.