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.

There Is No Easy Button

CrossFit Kids Push-Ups

 WOD 1/13/12

5 Rounds:

10 Deadlift (225/155)

5 Handstand Push-Ups

Rest Exactly 5 minutes

AMRAP in 5 minutes:

5 Squat Cleans (95/65)

5 Burpees

Our stretching & flexibility class is back on. Every Saturday at 9am!

This is a brilliant post from CrossFit San Francisco’s Kelly Starett on the use of NSAIDs (ie: Ibuprofen) following workouts.  It demonstrates exactly what I deeply admire about CrossFit’s most brilliant minds.  No matter how easy something makes life, long term health and wellness IS NEVER WORTH SACRIFICING!!  Read on…

Bring The Party

We will miss you, Marc!

 WOD 1/12/12

Snatch - Find your max, then complete 3-5 singles at 90-95%

For Time:

400m Run

15 burpees

15 Thrusters (45/30 DB)

400m Run

15 Dead Hang Pull-Ups

15 KB Swings (70/53)

400m Run

Row Your Boat

Textbook Front Squat

WOD 1/11/12

Press 3-3-3-3-3  All sets at 75-85% of your 1 rep max

For Time:

Row 500m

Rest 4 minutes, repeat for a total of 4 sets. Each effort should be 80-90% max effort.

Record your time for each 500m row.

What's been your favorite workout? What's been your toughest? Discuss in the comments.

Black & Purple

Check out the posters in the office for a visual breakdown of the Olympic Lifts

 WOD 1/10/12

Squat Clean - Find your one rep max

Then Complete 5 Heavy Singles (90-95% of max)

AMRAP in 11 minutes:

3 reps of 1 Squat clean & 2 Front Squats (use 70% of  squat clean max)*

10 Alternating Dumbbell Press  (5 per arm 45/30)**

10 Toes To Bar

* Do the squat clean and without removing the bar from the rack complete 2 front squats - Scale to dumbbells if you're unable to rack a barbell

** Both Dumbbells are at shoulder level but you will press one arm while the other remains at shoulder level. Raise the other arm as the first is lowered.

Max Strength

Team Sit-Ups

 WOD 1/9/12

Back Squat 5-5-5-5-5 All sets at 70-80% of max

3 Rounds: 30 seconds work, 30 seconds rest per movement

Pull-Ups

Burpees

Push-Ups

Wall Ball (20/14)

Box Jumps (24/20)

Score is total number of reps completed for each round.