Friday, December 21, 2012

Friday, 21 DEC


Open Gym!


Christmas update!

Family Christmas party this Saturday at 10:00am.  We will be doing a family friendly WOD - open to everyone regardless of age or experience.  Bring a snack to share afterwards!

On Christmas Eve, we will have classes at 10:00am and 11:00am.

We will be closed from 25DEC-1JAN.

We reopen with our full schedule on 2JAN.


Thursday, 20 DEC


SKILL:
Muscle Up Progressions

WOD:
30 med ball push-ups
40 KBS (1.5/2 pd)
30 power clean (105/155)
40 goblet squat (1.5/2 pd)
30 deadlift (105/155)

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

3 rds of 1 min each:
front plank, right plank, left plank (add weight to increase difficulty)





Thursday, December 20, 2012

Wednesday, 19 DEC


SKILL:
Low-Bar Back Squat
3 x 5 @ 65% of 1RM

WOD:
6 rds:
10 lateral hop burpees
15 wall balls
20 sit ups

STRENGTH:
4 rds:
15 reverse hypers
15 GHD sit-ups
15 ring dips



Wednesday, December 19, 2012

Tuesday, 18 DEC


SKILL:
1RM Thruster

WOD:
4 rds:
50 Double Under
10 Snatch (65/95)

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

Tuesday, December 18, 2012

Monday, 17 DEC


WOD:
21 - 15 - 9
Plate lunge complex
Pull-ups

Run 400m before and after each round (total of 4 runs)

Monday, December 17, 2012

Christmas Update!



Family Christmas party this Saturday at 10:00am.  We will be doing a family friendly WOD - open to everyone regardless of age or experience.  Bring a snack to share afterwards!

On Christmas Eve, we will have classes at 10:00am and 11:00am.

We will be closed from 25DEC-1JAN.

We reopen with our full schedule on 2JAN.


Saturday, December 15, 2012

Friday, 14DEC


Open Gym!

Mark your calendar for our Christmas party -- Saturday, 22 DEC at 10:00am.

We will be doing a family workout -- scaled for ALL ages and experience levels.  Bring friends, family, and a treat to share!    

Friday, December 14, 2012

Thursday, 13DEC


WOD:
"Karen" (last completed 1 AUG 2012)
150 Wall Balls (14/20# to a 10' target)

STRENGTH:
5 x 5 weighted pullups
Between sets, complete 10 situps with plate OH 

Thursday, December 13, 2012

Wednesday, 12DEC


SKILL:
1RM Squat Clean

WOD:
800m Warmup Run
4 x 400m sprints with equal rest
800m Cool-down Run

STRENGTH:
3 rds:
20 Reverse Hypers
20 GHD Situps
20 Air Squats (for perfection)



Wednesday, December 12, 2012

Tuesday, 11DEC


SKILL:
Back Squat
5 x 3 @ 75% (rest 90 sec between sets)

WOD:
"Mary" (last completed 5JUN2012)

AMRAP in 20 minutes of:
5 HSPU
10 pistols
15 pullups

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




Tuesday, December 11, 2012

Monday, 10 DEC


SKILL:
AMRAP 1 min Pullups
AMRAP 1 min Situps

*complete twice - no break between exercises, but 2 min break between rounds

WOD:
21 - 15 - 9
Deadlift (205/295)
Box Jump (24/30")

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

Sunday, December 9, 2012

Saturday, 8 DEC


"The Seven"

Seven rounds of:

7 HSPU
7 Thruster (95/135#)
7 Knees to Elbows
7 Deadlift (185/245#)
7 Burpees
7 KB Swings (1.5/2pd)
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family, and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack are CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Posted on crossfit.com May 30, 2010

Saturday, December 8, 2012

Friday, 7 DEC


Open Gym

Christmas Party on Saturday, Dec 22nd!

We will host a family friendly workout - open to all ages and fitness levels.

Bring your friends, family, and a treat (snack/dessert) to share!




Friday, December 7, 2012

Thursday, 6 DEC


WOD:
"Linda" (last completed 2 JUL)
aka "3 Bars of Death"

10-9-8-7-6-5-4-3-2-1
Deadlift (1.5 x BW)
Bench Press (BW)
Power Clean (.75 x BW)

Strength:
Weighted Pullup
5 x 5

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




Thursday, December 6, 2012

Wednesday, 5 DEC


Skill:
Back Squat
10 - 8 - 6 - 4 - 2
Start at 50% and work to heavy 2

WOD:
50 Wall Ball (14/20# to 10')
15 Baseball Pullups
50 Situps
30 Wall Ball
15 Baseball Pullups
30 Situps
10 Wall Ball
15 Baseball Pullups
10 Situps

Strength:
Power Clean and Jerk
5 x 5 Touch and Go (105/155)




Wednesday, December 5, 2012

Tuesday, 4 DEC


Skill:
Thruster
3 x 3 @ 3RM weight

WOD:
With one 1/1.5 pd KB, complete 4 rounds of:
100m Farmer's Carry, 200m Run, 100m Farmer's Carry
20 KB High Pull
15 Summit the Box
20 KB Swing

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

Deadlift
5 x 5 @ 10lbs lighter than 5RM



Tuesday, December 4, 2012

Monday, 3 DEC


Warmup:  Run 1 mile

Skill: 15 minutes of HSPU work

WOD:
Bar Complex
3 rounds of: 3 min. work, 1 min. rest with 65/95#

Power Clean
Push Press
Back Squat
Overhead Squat



Sunday, December 2, 2012

Saturday, 1 DEC


"Manion"
Seven Rounds:
400m Run
29 Back Squat (95/135)

In memory of 1LT Travis Manion (USNA Class of 2004).
Travis was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.
He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Saturday, December 1, 2012