Friday, June 28, 2013

Saturday, 29 June


"Wood"

5 Rounds:
400m Run
10 Burpee Box Jump (20/24")
10 Sumo Deadlift High Pull (65/95#)
10 Thruster (65/95#)
1 minute rest

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

posted on crossfit.com on December 7, 2011.

Thursday, June 27, 2013

Friday, 28 June


Open gym!

"He gives strength to the weary and increases the power of the weak.  Even youths grow tired and weary, and young men stumble and fall, but those who hope in the LORD will renew their strength.  They will soar on wings like eagles; they will run and not grow weary; they will walk and not be faint."
(Isaiah 40: 29-31)






Wednesday, June 26, 2013

Thursday, 27 June


SKILL:
Run 1 mile as fast as possible

WOD:
15 minute AMRAP:
5 HSPU
10 Knee to Elbow
15 Squat Clean (55/75#)

STRENGTH:
3 rds:
15 GHD Sit-up
15 Back Extension

Tuesday, June 25, 2013

Wednesday, 26 June


WOD:
20 burpee chest-to-bar pull-ups
40 KBS (1.5/ 2 pd)
60 Box Jump (24/30")
80 OHS (pvc pipe)
100 DU

STRENGTH:
Work to 1RM of complex:
Power snatch, Squat snatch, OHS

Monday, June 24, 2013

Tuesday, 25 June


SKILL:
1RM Jerk

WOD:
3 rds:
20 Deadlift (105/165#)
10 Back Squat (from ground)

STRENGTH:
Weighted Ring Dips:
3 - 3 - 2 - 2 - 1

Sunday, June 23, 2013

Monday, 24 June


SKILL:
1RM Squat Clean

WOD:
Work your weakness!  Choose either:
4 x 400m Run with equal rest

or:

4 x 500m Row with equal rest

STRENGTH:
Weighted Pull-ups
5 - 5 - 3 - 3 - 1
Increase weight each set



The First Commandment in the Old Testament:


I am the Lord your God, who brought you out of Egypt,out of the land of slavery.
You shall have no other gods before me. (Exodus 20: 2-3)


And reinforced in the New Testament:
"Worship the Lord your God and serve him only." (Matthew 4:10)

“It is written: ‘Worship the Lord your God and serve him only.'” (Luke 4:8)


Sunday, 23 June


Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of the others."
- Philippians 2:3

Friday, June 21, 2013

Saturday, 22JUN


"Holbrook"
10 rds:
5 Thrusters (75/115#)
10 Pull-ups
100m Sprint
Rest 1 min

U.S. Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.  He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

posted on crossfit.com 27 January, 2011

Thursday, June 20, 2013

Friday, 21 JUN



This is what the Lord says:

“Let not the wise boast of their wisdom
 or the strong boast of their strength
 or the rich boast of their riches,
but let the one who boasts boast about this:
 that they have the understanding to know me,
that I am the Lord, who exercises kindness,
 justice and righteousness on earth,
    for in these I delight,”
declares the Lord.

(Jeremiah 9: 23-24)


Wednesday, June 19, 2013

Thursday, 20 JUN


SKILL:
Jerk
15 minutes to work to heavy double

WOD:
6 rds:
200m Run
With 75/115# barbell:
Hang power clean
Hang Squat Clean
Squat Clean
Press
Push Press
Jerk

STRENGTH:
Deadlift
Work to 3RM

Tuesday, June 18, 2013

Wednesday, 19 JUN


WOD:
30 Minute Partner AMRAP:
Tire Flip / Shoulder Carry
1 partner flips the tire while the other carries 65/95# barbell on his/her back
Every 100m, partners must swap and complete 20 total Shoulder to OH

*partners must stay together - can only progress at the same time
*each time one puts down the barbell, the partners must complete 10 total burpees with jump in/out of tire

STRENGTH:
2 rds:
250m Row
1 min front plank
250m Row
1 min left plank
250m Row
1min right plank

Monday, June 17, 2013

Tuesday, 18 JUN


SKILL:
1RM Deadlift

WOD:
Tabata Something Else
Pull-ups
Push-ups
Sit-ups
Air Squats

STRENGTH:
Work to 1RM of complex:
Power snatch, squat snatch, OHS

Sunday, June 16, 2013

Monday, 17JUN


SKILL:
Squat Clean
15 minutes to work to heavy single

WOD:
1000m Row
3 rds:
15 KBS (1.5/2pd)
30 Wall Ball (14/20# to 10')
15 Heel Clicker

2 min break, then:
3 min AMRAP
Double Unders

STRENGTH:
3 rds:
15 GHD Sit-up
15 Back Extension

Sunday, 16 JUN


Happy Father's Day to the incredible fathers in our lives!

- Honor your father and your mother, so that you may live long in the land the Lord your God is giving you (Exodus 20:12)

- As a father has compassion on his children,
    so the Lord has compassion on those who fear him (Psalm 103:13)

- The father of a righteous man has great joy; he who has a wise son delights in him (Proverbs 23:24)

- Children obey your parents in the Lord, for this is right. "Honor your father and mother" - which is the first commandment with a promise 
(Ephesians 6:1-2)








Friday, June 14, 2013

Saturday, 15JUN


"McGhee"
30 minute AMRAP:
5 Deadlift (185/275#)
13 Push-up
9 Box Jump (20/24")

last completed June 12th, 2012

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach, SC, his mother Sherrie Battle McGhee, and his brother Zachary.

posted on crossfit.com April 15th, 2010

Thursday, June 13, 2013

Friday, 14 JUN


OPEN GYM!

Come in and take on one of the Regionals WODs you missed!

Wednesday, June 12, 2013

Thursday, 13 JUN


WOD:
Regionals WOD 13.7

3 rds:
2 rope climb
100 ft run
4 squat clean (135/225#)
100 ft run

STRENGTH:
Work to 1RM of complex:
Power Snatch, Squat Snatch, OHS




Tuesday, June 11, 2013

Wednesday, 12JUN


WOD:
1/2 of Regionals WOD 13.4

50 Wall Balls
50 CTB Pull-ups
50 Pistol
50 DB Snatch (50/70#)

STRENGTH:
3 rds:
15 GHD Sit-up
15 Back Extension




Monday, June 10, 2013

Tuesday, 11JUN


WOD:
Regionals WOD 13.2 and 13.3
7 minutes to find 3RM OHS

2 min break

7 minutes to complete 30 burpee muscle-ups

STRENGTH:
2 rds:
250m Row
1 min front plank
250m Row
1 min left plank
250m Row
1 min right plank



Sunday, June 9, 2013

Monday, 10JUN


WOD:
Regionals WOD 13.6
100 DU
50 HSPU
40 Toe to Bar
30 Shoulder to OH (100/165#)
30 Front Rack Lunge

STRENGTH:
Deadlift
Work to 3RM

Friday, June 7, 2013

Saturday, 8 JUN


Closed for CrossFit Regional Games!

Suggested WOD:
5 rounds:
Handstand hold 30sec
30 Air Squats




Thursday, June 6, 2013

Friday, 7 JUN


Gym Closed for CrossFit Regional Games!

Suggested WOD:
10 - 9 - 8 ... 3 - 2 - 1
Sit-up
Push-up
Sprint 20sec out and 20sec back

Wednesday, June 5, 2013

Thursday, 6 JUN


"Mary"
AMRAP in 20 minutes:
5 HSPU
10 pistols
15 pull-ups

last completed 11DEC

STRENGTH:
Back Squat 85%
3 on the minute for 7 minutes




Tuesday, June 4, 2013

Wednesday, 5 JUN


Remember: we will be closed Friday and Saturday for the CrossFit Regional Games!

SKILL:
1RM Squat Snatch

WOD:
4 x 500m Row with complete rest

STRENGTH:
Jerk
Work to 3RM in 5 sets

Monday, June 3, 2013

Tuesday, 4 JUN


SKILL:
Front Squat
7 min to work to 3RM

WOD:
800m Run
10 TGU (1/1.5pd)
30 KBS (1/1.5pd)
400m Run
10 TGU
30 KBS
800m Run
10 TGU
30 KBS

STRENGTH:
Deadlift
7 - 5 - 3 - 1 - 1
Increase weight

Sunday, June 2, 2013

Monday, 3JUN


WOD:
"Grace"
30 Clean and Jerk (95/135#)

10 min rest

1 round of 1 min each:
Wall Ball
Knee to Elbow
Box Jump
Push-up

Last completed 14FEB

STRENGTH:
Weighted Pull-ups
5 - 5 - 3 - 3 - 1
Increase weight each set

Sunday, 2 JUN


"The Hymn of Promise"

In Loving Memory of Barbara Luikart 
May 1st, 1930 - May 27th, 2013

In the bulb there is a flower; in the seed, an apple tree;
In cocoons, a hidden promise: butterflies will soon be free!
In the cold and snow of winter there’s a spring that waits to be,
Unrevealed until its season, something God alone can see.

There’s a song in every silence, seeking word and melody;
There’s a dawn in every darkness, bringing hope to you and me.
From the past will come the future; what it holds, a mystery,
Unrevealed until its season, something God alone can see.

In our end is our beginning; in our time, infinity;
In our doubt there is believing; in our life, eternity,
In our death, a resurrection; at the last, a victory,
Unrevealed until its season, something God alone can see.