Wednesday, July 31, 2013

Thursday, 1 August


WOD:
"DT"
5 rds:
12 Deadlift (105/155#)
9 Hang Power Clean
6 Push Jerk

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one year old son T.J.

posted on crossfit.com 14 April 2009

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



Tuesday, July 30, 2013

Wednesday, 31 July


SKILL:
3RM Strict Press

WOD:
15 min AMRAP
10 Burpees
5 Hanging Wipers
10 Wall Balls
1 Rope Climb

STRENGTH:
4 x 5 Strict Deficit Handstand Push-ups

Monday, July 29, 2013

Tuesday, 30 July


SKILL:
1RM Ground to Overhead

WOD:
4 x 500m Row AFAP with full recovery

STRENGTH:
4 x 5 Weighted pull/chin up
Alternate grip each set (pull/chin/pull/chin)

Monday, 29 July


SKILL:
4 x 2 BW Clean and Jerk

WOD:
3 rds:
25 KBS (1/1.5pd)
25 Goblet Squat
200m Farmer's Carry
50 Double Under

STRENGTH:
EMOM for 8 minutes
3 Back Squat @ 85%

Friday, July 26, 2013

Saturday, 27 July


"Cameron"
50 Walking Lunges
25 Chest to Bar Pull-Up
50 Box Jumps (20/24")
25 Triple Unders
50 Back Extensions
25 Ring Dips
50 Knees to Elbows
25 Wallball "2-fer-1s" (14/20# to 10')
50 Sit-ups
5 Rope Climb

U.S. Coast Guard  LTJG Thomas Cameron, 24, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bettie and John, and brother Alex.

posted on crossfit.com 26March, 2013

Wednesday, July 24, 2013

Thursday, 25 July


WOD:
"Linda" a.k.a. "3 Bars of Death"
10 - 9 - 8 ... 3 - 2 - 1
Deadlift (1.5 * BW)
Bench Press (BW)
Power Clean (.75 * BW)

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




Tuesday, July 23, 2013

Wednesday, 24 July


SKILL:
Run 1 mile

WOD:
Sprint work!
5 rounds:
12 Wall Ball (14/20# to 10')
10 Box Jump (20/24")
8 Pull-up
rest 2 minutes

STRENGTH:
Touch and Go Squat Snatch
5 x 3



Tuesday, 23 July


SKILL:
Back Squat
In 5 sets, work to a 3RM

WOD:
4 rds:
10 Power Clean (95/135#)
10 Lateral Burpees
10 Jerks
200m Run

STRENGTH:
Weighted Pull-up and Ring Dip (alternate)
5 - 5 - 3 - 3 - 1



Sunday, July 21, 2013

Monday, 22 July


WOD:
10 - 9 - 8 ... 3 - 2 - 1
OHS (65/95#)
Ring Push-ups
Toe to Bar

STRENGTH:
4 - 4 - 4 - 4
Front Squat



Saturday, July 20, 2013

Sunday, 21 July


"Be very careful, then, how you live--not as unwise but as wise, making the most of every opportunity, because the days are evil."
(Ephesians 5:15-16)

Friday, July 19, 2013

Saturday, 20 July


"Del"
25 Burpees
400m Run with Med Ball (14/20#)
25 Weighted Pull-ups (10/20#)
400m Run with Med Ball (14/20#)
25 HSPU
400m Run with Med Ball (14/20#)
25 Chest-to-bar Pull-ups
400m Run with Med Ball (14/20#)
25 Burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar Province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.

He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

posted on crossfit.com 27 March, 2012



Wednesday, July 17, 2013

Thursday, 18 July


SKILL:
AMRAP in 1 min:
HSPU

WOD:
With a partner, complete:
100 Wall Ball (14/20# to 10')
100 DB Squat Clean (25/35#)
100 Burpee
100 Leg Lifts

STRENGTH:
Front Squat:
Work to a 3RM

Tuesday, July 16, 2013

Wednesday, 17 July


WOD:
"Fran"
21 - 15 - 9
Thrusters (65/95#)
Pull-ups

STRENGTH:
Deadlift
EMOM for 5 minutes
3 at 80%

Monday, July 15, 2013

Tuesday, 16 July


SKILL:
AMRAP in 1 min:
1.5 x BW Deadlift

WOD:
1 mile run
75 Box Jumps (20/24")
75 KBS (1/1.5 pd)
(jumps and swings can be broken into sets)

STRENGTH:
Weighted Ring Dips
5 - 5 - 3 - 3 - 1




Sunday, July 14, 2013

Monday, 15 July


SKILL:
AMRAP in 1 minute:
Body Weight Back Squat

WOD:
5 rds:
12 Push Press (75/115#)
12 Pistols
25 Double Under
1 min rest

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






Saturday, July 13, 2013

Sunday, 14 July


Hebrews 12:1-2

"Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us,  fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God." 

Friday, July 12, 2013

Saturday, 13 July


"Desforges"
5 rds:
12 Deadlift (155/225#)
20 Pull-up
12 Clean and Jerk (95/135#)
20 Knee to Elbow

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmland Province, Afghanistan.

He is survived by his parents David and Arlene, and his loving sister Janelle.

Thursday, July 11, 2013

Friday, 12 July


Open Gym!

Colossians 3:23-24

"Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward.  You are serving the Lord Christ.





Wednesday, July 10, 2013

Thursday, 11 July


WOD:
1000m Row
50 Wall Balls (14/20# to 10')
100 DU
50 Push-ups
100 DU
400m Run

STRENGTH:
50 TGU



Tuesday, July 9, 2013

Wednesday, 10 July


SKILL:
2 x 800m Run
rest 5 min

WOD:
21 - 15 - 9
HSPU
Hang Power Clean (95/135#)

STRENGTH:
DB Squat Snatch
3 x 10 each arm
Increase weight each set




Monday, July 8, 2013

Tuesday, 9 July


SKILL:
Deadlift
In 5 sets, work to a 3RM

WOD:
4 rds:
15 Ring Dips
25 Box Jump (20/24")
25 KB High Pulls (1.5/2pd)
15 Burpee

STRENGTH:
Jerk
EMOM for 6 minutes:
3 @ 75%

Monday, 8 July


SKILL:
Back Squat
3 @ 60%, 70%, 80%
2 @ 85%, 1 @ 90%, 1 @ 90%

WOD:
5 Thruster (75/115#)
40 KBS (1/1.5pd)
10 Thruster
30 KBS
15 Thruster
20 KBS
20 Thruster
10 KBS

STRENGTH:
Weighted Pull-up
Find 1RM
Then:
5 x 3 @ 65%

Sunday, 7 July



Philippians 2: 5-8

In your relationships with one another, have the same mindset as Christ Jesus:
Who, being in very nature God,
    did not consider equality with God something to be used to his own advantage;
rather, he made himself nothing
    by taking the very nature of a servant,
    being made in human likeness.
And being found in appearance as a man,
    he humbled himself
    by becoming obedient to death
        even death on a cross!


Saturday, 6 July


800m Run
30 Squat Clean (65/95#)
30 Sit-up
30 Iron Mike
800m Run
30 Squat Clean
30 Sit-up
30 Iron Mike
800m Run

Thursday, 4 July


Happy Independence Day!

To celebrate the Fourth of July, we honor the Soldiers who have sacrificed their lives for our country.

"Murph"
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan in 2005.

This workout was one of Mike's favorites, and he'd named it "Body Armor."  From here on out 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.

Partition the pull-ups, push-ups, and squats as needed.  Start and finish with a mile run.  If you've got a 20 pound vest or body armor, wear it.

Posted on crossfit.com 18 August, 2005

Tuesday, July 2, 2013

Wednesday, 3 July


WOD:
10 - 8 - 6 - 4 - 2
Clean and Jerk (95/135)
2 Rope Climbs

Strength:
50 TGU

Remember that we will only have one class on Thursday, July 4th, at 10am!

Monday, July 1, 2013

Fourth of July Weekend Schedule


Happy Fourth of July Weekend!

On Thursday, we will celebrate the 4th of July CrossFit style, with Murph!
Meet at 10am to complete one of CrossFit's favorite hero WODs.  If you have a weight vest or body armor - bring it!  There will be no other classes that day.

On Friday, we will have open gym in the afternoon only (4-6).

On Saturday, we will do a group WOD at 10am.

Tuesday, 2 July


SKILL:
10 minutes HSPU work

WOD:
15 min AMRAP:
8 Squat Snatch (65/95#)
10 Bar-facing burpee
12 Wipers (65/95#)

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

Monday, 1 July


SKILL:
Squat Clean and Jerk
3 reps at 70%, 80%, and 85%

WOD:
5 rounds:
25 mountain climbers
20 wall balls (14/20# to 10')
15 toe to bar

STRENGTH:
Deadlift
5 - 5 - 3 - 3 - 1