WOD 5/23/13

Snatch - Find a 1 rep max

4 Rounds:

15 Hang Power Snatch (75/55)

15 Burpees

10 Strict Pull-Ups

Rest 1 minute between each round.

 
Saturday We will have our regular Stretching Class at 9am, our CrossFit Class at 10am, and our free class at 11am. On Monday, May 27 we will not have our normally scheduled classes in observnace of Memorial Day. We will have open gym Monday from 2:00-3:30pm if anyone wants to come workout!

WOD 5/22/13

Overhead Squat 2-2-2-2-2

"Mannie"

50-40-30-20-10

Double Unders

25-20-15-10-5

Toes To Bar

Alternate between Double Unders and Toes To Bar.

 
On Monday, May 27 we will not have our normally scheduled classes in observnace of Memorial Day. We will have open gym Monday from 2:00-3:30pm if anyone wants to come workout!

WOD 5/21/13

Front Squat 7-7-7

All sets at 80% or heavier of Front Squat 1RM

Back Squat 7-7-7

All sets at 80% or heavier of Back Squat 1RM

AMRAP in 5 minutes:

10 Deadlift (225/155)

10 Pull-Ups

Rest 2 minutes:

AMRAP in 5 minutes:

5 Burpees

5 Thrusters (75/55)

On Monday, May 27 we will not have our normally scheduled classes in observnace of Memorial Day. We will have open gym from 2:00-3:30pm if anyone wants to come workout!

WOD 5/20/13

Bear Comples 3-3-3-3-3

Bear Complex - Power Clean, Front Squat, Push Press to Back, Back Squat, Push Press to front. All reps must be touch and go at the bottom of power clean

10!

Burpees

2X Kettlebell Swings (55/35)

(10 Burpees, 20 swings, 9 burpees, 18 swings, etc)

Our thoughts and prayers go out to Vick Butler from CrossFit Mid-County. He was in a car accident this weekend and has a badly broken leg. We wish him a swift recovery and hope to see him back in action soon!

We will be closed Saturday and Monday for Memorial Day weekend.

WOD 5/17/13

Front Squat - Find a 1 rep max.

3 Rounds:

10 Dual KB Front Squats (55/35)

10 Box Jumps (30/24)

400m Run

Due to lack of attendance we will no longer have a set class at 7am on Mondays and Wednesdays. We will have open gym during this time every now and then which we will announce on facebook.

WOD 5/16/13

Push Jerk 3-3-3-3-3

Warm up to 70% of your max and then progressively add weight

"Jackie"

1000m Row

50 Thrusters (45/33)

30 Pull-Ups

Cash Out: 1 Mile Run

Due to lack of attendance we will no longer have a set class at 7am on Mondays and Wednesdays. We will have open gym during this time every now and then which we will announce on facebook.

WOD 5/15/13

1 Mile Time Trial

AMRAP in 10 minutes:

200m Run

10 Deadlifts (135/95)

5 Hang Squat Cleans (135/95)

Cash Out: Max Unbroken Front Squats with weight used during the workout

WOD 5/14/13

Back Squat - Find a 1 rep max

"Annie"

50-40-30-20-10

Double Unders

Sit-Ups

Cash Out: 50 Push-Ups as fast as possible

Those lifting shoes we told you about yesterday; well they are also great for squatting. Front squats, back squats, overhead squats, whatever. The elevated heel is gonna help you stay upright when you're down low. Why Olympic Lifting Shoes Matter.

"Besides allowing lifter to squat into a deeper position, the raised heel also allows the lifter’s chest to stay upright, even in the bottom of a deep squat with the bar held overhead or racked across the deltoids (Snatch and Clean & jerk)."

WOD 5/13/13

Clean & Jerk - Find a 1 rep max

"Helen"

3 Rounds:

400m Run

21 KB Swings

12 Pull-Ups

Getting serious about Olympic Lifting (Cleans & Snatches). Maybe you should look into some weight lifting shoes. Why Olympic Lifting Shoes Matter.

WOD 5/9/13

500m Row Time Trial

AMRAP in 15 minutes:

20 Air Squats

15 V-Ups

10 Box Jumps (24/20)

5 Cleans (135/95)

We will have open gym at 8:45am on Saturday before our 10am class and 11am class.