Friday, November 30, 2012

Thursday, 29 NOV


WOD:
2 rounds:
25 burpees
15 power cleans (95/135)

rest 10 min

2 rds:
25 burpees
25 KBS (1.5/2pd)

Strength:
50 DB weighted lunges

5 x 5 weighted pullups




Thursday, November 29, 2012

Wednesday, 28 NOV


Skill:
Overhead Squat
Work out of the rack
10 - 8 - 6 - 4 - 2
Add 10-20# per set

WOD:
3 rds:
500m Row
20 Snatch (45/65)

Strength:
Front Squat 75%
8 x 3 on the 2:00

3 rds:
15 KB High Pull (1.5/2pd)
Weighted planks, 1 min each (front, left, right)

Wednesday, November 28, 2012

Tuesday, 27 NOV


Skill:
Thruster
Work out of the rack up to a 3RM

WOD:
4 rounds:
50 Double Unders
20 pistols
15 Chest to Bar Pullups

Strength:
Deadlift
5 x 5 @ 10# lighter than 5RM

4 rds:
15 Reverse Hypers
15 GHD situps




Tuesday, November 27, 2012

Monday, 26 NOV


Skill:
Deadlift
Work to a 5RM

WOD:
10 - 8 - 6 - 4 - 2
Jerk (95/135)
Toe to Bar
Squat Clean
Ring Dip
400m Run after each round

Strength:
Back Squat 75%
8 x 3 on the 2:00

Snatch, Hang Snatch, High Hang Snatch
Work to 1RM

Sunday, November 25, 2012

Saturday, 24 NOV


"Murph"

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. 
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.



Friday, November 23, 2012

Friday, 23 NOV


Closed for Thanksgiving Holiday.

Join us Saturday at 10:00 am for "Murph!"





Thursday, November 22, 2012

Thursday, 22 NOV


"Rejoice in the Lord always: again I say, Rejoice!" -Philippians 4:4

Happy Thanksgiving!

We are spending this day enjoying our many blessings, and we wish the same to your and yours.

Join us Saturday at 10:00 am for "Murph!"


Wednesday, 21 NOV


** We will be closed Thursday and Friday for Thanksgiving.  We will give thanks together on Saturday at 10:00 am by completing one of our favorite Hero WODs - "Murph!"

WOD:
CrossFit Total

last found on May 15th


STRENGTH:
Weight Vest Runs:
4 x 400m with 2 min rest





Wednesday, November 21, 2012

Tuesday, 20 NOV


** We will be closed Thursday and Friday for Thanksgiving.  We will give thanks together on Saturday at 10:00 am by completing one of our favorite Hero WODs - "Murph!"

SKILL:
HSPU Work
3 attempts to find max reps

WOD:
20 burpees
40 Med Ball Cleans
20 Double Under
30 Med Ball Cleans
40 Double Under
20 Med Ball Cleans
60 Double Under
10 Med Ball Cleans
20 burpees

STRENGTH:
4 rounds:
15 reverse hypers
15 GHD
15 ring dips



Tuesday, November 20, 2012

Monday, 19 NOV


Skill:
Back Squat
Work to a 3RM
Then, Complete 3 x 3 at 90% of 3RM

WOD:
"Lynne" (last completed week of 28 May)
5 rounds for total reps:
BW Bench Press
Pullups

Strength:
Power Snatch, Snatch, Hang Snatch
6 sets at 70%

Power Clean, Clean, Hang Clean, Jerk
5 sets at 70%






Sunday, November 18, 2012

Saturday, 17 NOV


"Kelly" (last completed 26 APR)
5 rounds:
400m Run
30 Box Jumps (20/24")
30 Wall Balls (14/20# to 10')




Saturday, November 17, 2012

Friday, November 16, 2012

Thursday, 15 NOV


SKILL:
1 Rep Max - Ground to Overhead
(last found 17 JUL)

WOD:
4 x 500m Row with equal rest

STRENGTH:
5 L-hang rope climb

Deadlift
5 x 5 @ 85%

Thursday, November 15, 2012

Wednesday, 14 NOV


SKILL:
5 hands-only rope climb

WOD:
Tire Flip and Run (this rep scheme is too complicated to describe -- you'll have to come in and see it!)
Overall, though, we flipped 400m and ran 1 mile.

STRENGTH:
AMRAP 10 min:
5 BW Front Squat
5 Strict Chest to Bar Pullup

AMRAP 5 min:
EROM strict HSPU

Wednesday, November 14, 2012

Tuesday, 13 NOV


WOD:
"Fran" (last completed 24 JUL)
21-15-9
Thruster (65/95#)
Pull Up

STRENGTH:
weighted planks: front, left, right
3 rds of 1 min each

Tuesday, November 13, 2012

Monday, 12NOV


SKILL:
Split Jerk:
15 minutes: work up to 1 heavy

WOD:
36 Slam Ball buy-in (20/30#)
Then, 4 rds:
24 Box Jump (20/24")
12 T-Bone Pushups
200m Run

STRENGTH:
Power Clean and 2 Push Jerks:
work to 1 heavy

Weighted Ring Dip
5 x 5 (increase weight each set)



Sunday, November 11, 2012

Saturday, 10 NOV


WOD:
"White"  (last completed 12 NOV, 2011)
5 rounds
3 15 ft. rope climbs
10 toe to bar
21 walking OH lunge (45#)
400m run

In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio.
White, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.  She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Saturday, November 10, 2012

Friday, November 9, 2012

Thursday, 8 NOV


Skill:
Deadlift
5 x 3 @ 65%, 75%, 80%, 80%, 90%

WOD:
15 min AMRAP
15 KBS (1.5/2pd)
15 OHS (65/95#)
15 Pullup
15 Pistol

STRENGTH:
5 L-hang Rope Climb

4 x 10 Weighted Ring Dip
(increase weight)




Thursday, November 8, 2012

Wednesday, 7 NOV


SKILL:
Back Squat
5 x 3 @ 65%, 75%, 80%, 80%, 90%

WOD:
5 rounds:
5 squat clean and jerk (115/165)
200m run
10 burpees

rest 1 min between rounds

STRENGTH:
OHS
work to 3 rep max

4 rds:
15 weighted reverse hypers
15 GHD situps

Wednesday, November 7, 2012

Tuesday, 6 NOV



Happy Election Day!
Did you know that the first presidential election occurred in 1788? 

WOD: 
"1788"
Row 1000m
400 Rope Jumps (singles)
200m Lunge
100 Situps
50 Pushups
25 Wall Balls
13 Pullups

STRENGTH:
3 rounds:
15 Strict Pullups
15 BW Bench Press

rest 3 min. between rounds





Tuesday, November 6, 2012

Monday, 5 NOV


WOD:
"Diane" (last completed 2 MAY 2012)
21 - 15 - 9
Deadlift (155/225#)
Handstand Pushup

SKILL:
Run 1 mile

STRENGTH:
Power Snatch, Hang Squat Snatch, Squat Snatch
2 @ 60%, 70%, 80%
1 @ 90%, 95%



Sunday, November 4, 2012

Saturday, 3 NOV


Fight Gone Bad!

(last completed 29 SEP 2012)

Saturday, November 3, 2012

Friday, November 2, 2012

Thursday, 1 NOV


Skill:
Box Jump for max height

WOD:
Deadlift Ladder

4 x 3 with elevated body (stand on 45# plate and work to 75-80%)
1 x 3 on the ground (85%)
3 x 3 with elevated weights (set plates on 45# plate and work past your 1RM)


2 x 800m Run with 2min rest

STRENGTH:
AMRAP 10 min:
5 BW Front Squat
5 strict chest to bar pullup

AMRAP 5 min:
EROM strict HSPU

Thursday, November 1, 2012

Wednesday, 31 OCT


SKILL:
Back Squat
5 x 3 @ 65%, 75%, 80%, 80%, and 90%

WOD:
10 HSPU (use 35# Rogue plates and an abmat for Rx)
20 Wallballs
30 Double Unders

8 HSPU
18 Wallballs
28 Double Unders

6 HSPU
16 Wallballs
26 Double Unders

4 HSPU
14 Wallballs
24 Double Unders

2 HSPU
12 Wallballs
22 Double Unders

STRENGTH:
4 rds:
15 Reverse Hypers (weighted)
15 GHD stiups

KB High Pull
3 x 25 (1.5/2 pd)