Friday, January 31, 2014

Saturday, 1 February


"Helton"
3 rounds:
800m Run
30 Dumbbell Squat Cleans (35/50#)
30 Burpees

Last completed 2 February 2013

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

posted on crossfit.com 10SEP2010 

Wednesday, January 29, 2014

Thursday, 30 January


WOD:
"Elizabeth"
21 - 15 - 9
Power Clean (95/135)
Ring Dip

Last completed 20 August 2013

SKILL:
After "Elizabeth," complete 25 TGU (25/35#)

STRENGTH:
Push Press
3 - 3 - 2 - 2 - 1 - 1



Tuesday, January 28, 2014

Wednesday Morning Classes Cancelled!


Due to our North Carolina Winter Wonderland - our 9 o'clock class is now cancelled for January 29th. Our evening classes will resume as scheduled. Stay warm and snuggled or shovel your driveway for time!

Wednesday, 29 January


WOD:
30 - 20 - 10
Front Rack Lunge (65/95#)
Snatch (65/95#)
Box Jump (24/30")
Run 200m

STRENGTH:
10 rds at full speed:
5 Pull-ups
10 Push-ups
15 Air Squats
20 sec rest




CFK and teens cancelled today!


Our CFK and teen's classes are cancelled for today. Come in for a makeup on Friday at 4!

The Wednesday 5:45am class is also cancelled. Sleep in and drive safely!



Monday, January 27, 2014

Tuesday, 28 January


SKILL:
OHS
3 x 10 @ 50%

WOD:
On a 14 minute clock:
15 Thruster (75/115#)
15 Toe to Bar
20 Thruster
20 Toe to Bar
25 Thruster
25 Toe to Bar
AMRAP DU in remaining time

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


Sunday, January 26, 2014

Monday, 27 January


WOD:
1000m Row
4 rds:
12 Pistols
20 DB Snatch (35/50#)
12 CTB Pull-up

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

Friday, January 24, 2014

Saturday, 25 January


"AdamBrown"
Two rounds
24 Deadlift (185/295#) 
24 Box jumps (24")
24 Wallball (14/20# to 10')
24 Bench Press (125/195#) 
24 Box jumps (24")
24 Wall Ball (14/20# to 10')
24 Clean (95/135#)

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
Last completed 26 JAN 2013

posted on crossfit.com on 10AUG2010
 




Wednesday, January 22, 2014

Thursday, 23 January


SKILL:
Ring Dips
3 x 10

WOD:
21 - 15 - 9
TGU (1/1.5pd)
Knee to Elbow
KBS (1/1.5pd)

STRENGTH:
Squat Snatch
3 @ 85% EMOM for 5 minutes




Tuesday, January 21, 2014

Wednesday, 22 January


WOD:
Bar Complex (95/135#)
5 rds:
3 Squat Clean
3 Push Press
3 Back Squat
3 OHS
3 Power Snatch
10 Lateral over-the-bar Burpees
1 min rest

STRENGTH:
4 x 500m Row w/ equal rest

Weather Delay for Wednesday Morning Class!


The 5:45am class on Wednesday, 22 January is cancelled due to school and work weather delays!  The 9:00 am class will go as scheduled.

Drive safely :-)

Monday, January 20, 2014

Tuesday, 21 January


SKILL:
1RM Front Squat

last found 17SEP 2013

WOD:
"Annie"
50 - 40 - 30 - 20 - 10
Double Unders
Sit-ups

last completed 5 AUG 2013

STRENGTH:
Weighted Pull-ups
5 - 5 - 3 - 3 - 1

Accumulate 4 minutes in the front leaning rest on the rings




Sunday, January 19, 2014

Monday, 20 January


WOD:
"Helen"
3 rds:
400m Run
21 KBS (1/1.5pd)
12 Pull-ups

last completed September 23, 2013

SKILL:
After "Helen"
Deadlift
5 - 5 - 3 - 3 - 1

STRENGTH:
5 x 3 Touch and Go Cleans
Increase weight each set

Saturday, January 18, 2014

Sunday, 19 January


There will no special wod today, Sunday, January 19th.

Enjoy the playoffs! 


Friday, January 17, 2014

Saturday, 18 January


"Ship"
9 rounds of:
7 Squat Clean (135/185#)
8 Burpee Box Jump (30/36")

Last completed 2 MAR 2013

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008, by a roadside bomb in Kandahar province, Afghanistan.

posted on crossfit.com on 24 July 2010

Wednesday, January 15, 2014

Thursday, 16 January


WOD:
1000m Row

5 rds:
10 Back Squat from ground (95/135#)
20 KBS (1/1.5pd)

Then: 100 DU

STRENGTH:
5 x 3 TnG Squat Snatch

Tuesday, January 14, 2014

Wednesday, 15 January


WOD:
50 OHS (45/95#)
60 Pull-ups
70 Sit-ups
80 Wall Balls (14/20# to 10')

STRENGTH:
3 rds:
10 BW Back Squat
AMRAP BW Bench Press





Monday, January 13, 2014

Tuesday, 14 January


SKILL:
Squat Snatch
15 minutes to work to a heavy single, then:
1 snatch EMOM for 5 minutes at weight

WOD:
7 min AMRAP
12 Deadlift (75/115#)
9 Push Press (75/115#)
9 Lateral Hops

STRENGTH:
5 rds:
6 Weighted Pistols (alternating)
6 Heavy TGU (alternating)
1 min rest

Sunday, January 12, 2014

Monday, 13 January


SKILL:
1RM Back Squat

Last found 10 September 2013

WOD:
1 x 800m Run (rest 2 min)
2 x 400m Run (rest 2 min each)
2 x 200m Run (rest 1 min each)
2 x 100m Run (rest 30 sec each)

STRENGTH:
1 Clean and Jerk
Start at 50%. Increase weight 10-20 # until form degrades.
Return to last good weight and complete 4x2




Friday, January 10, 2014

Saturday, 11 January


"Nutts"
10 HSPU
15 Deadlift (185/255#)
25 Box Jumps (24/30")
50 Pull-ups
100 Wall Balls (14/20# to 10')
200 Double-Unders
400 Run with a 25/45# plate

Last completed 19 Jan 2013
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1PPCLI), based in Edmonton, Alberta, serving as a member of the 1PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in the Panjwaii District about 25km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. 

Posted on crossfit.com 28 May 2010. 



Wednesday, January 8, 2014

Thursday, 9 January


SKILL:
Back Squat
3 x 3

WOD:
100 DU

10-9-8...3-2-1
Squat Clean (95/135#)
Knee to Elbow

100 DU

STRENGTH:
Deadlift
Work to 5RM

Tuesday, January 7, 2014

Wednesday, 8 January


SKILL:
1RM OHS
last found 25 SEP 2013

WOD:
5 rds:
5 Power Snatch (75/115#)
5 Burpee Over the Box Jumps (24/30")

STRENGTH:
Jerk
5x2, 3x1
First set at 75%, increase to 95% across the sets

Monday, January 6, 2014

Tuesday, 7 January


SKILL:
3 sets of AMRAP Chest to Bar Pull-ups

WOD:
5 rds:
5 Deadlift (225/315#)
10 Goblet Squat (1.5/2pd)
15 Mountain Climbers
20 Sit-ups
1 min. rest

STRENGTH:
Work to 1RM of the complex:
Power snatch
Below the knee hang power snatch
Above the knee hang power snatch




Sunday, January 5, 2014

Monday, 6 January


WOD:
"Jackie"
1000m Row
50 Thrusters (35/45#)
30 Pull-ups

last completed 20 May

SKILL:
After "Jackie"
OHS from the rack
5 - 5 - 3 - 3 - 1

STRENGTH:
3 x 10 DB Snatch
Alternate hands, start heavy, get heavier




Friday, January 3, 2014

Saturday, January 4


WOD:
4 rds:
800m Run with 15 burpees at turnaround
2 Rope Climb
15 Ring Dips
25 KBS (1.5/2 pd)


Thursday, January 2, 2014

Friday, January 3


Open gym.

Now is the time to start working on those goals you just set!  Come talk to a coach and make a plan to get the results you want.

Wednesday, January 1, 2014

Thursday, January 2


WOD:
Tabata Something Else
Air Squats
Pushups
Box Jumps
Sit Ups

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