Sunday, August 31, 2014

Labor Day, 2014


WOD for the Working (Wo)Man

In a 3-person team, complete the following events:

1) For Fishermen, Office-workers, and Caregivers:
2100m Row, while one partner holds the "typist" position and one partner holds the 20# baby

2) For Mechanics and Servers:
 400m tire flip, while both partners hold the "waiter's carry" (35/45# plate OH)

3) For Steel workers and Firemen:
135# sled pull 4 lengths of parking lot, while partners conduct the fireman's carry

4) For Farmers:
 400m farmer's carry, with 2 KB per team (1.5/2pd)

We will do this WOD together at 10am on Labor Day. This is the only class we'll have for the day, so come work out and then enjoy your holiday!  

Friday, August 29, 2014

Saturday, 30 August


WOD:
On a 30 minute clock,
Run 800m and complete AMRAP of:
Slam Ball (20/30#)
Burpee
Squat Clean (65/95#)

Do each exercise for one minute and rotate until 30 minutes is complete.
Record 800m run time and total reps.

Wednesday, August 27, 2014

Thursday, 28 August


WOD:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Squat Snatch (65/95#)
Toe to Bar
Box Jump (24/30")

STRENGTH:
EMOM for 8 minutes:
3 Back Squat @ 80%




Tuesday, August 26, 2014

Wednesday, 27 August


SKILL:
15 minutes HSPU work
If already proficient, work on strict extended range of motion

WOD:
100 DU
80 Sit-ups
40 KBS (1/1.5pd)
20 HSPU
100 DU

STRENGTH:
Work to 1RM of complex:
Power clean, Hang power clean, Hang squat clean, Jerk

Monday, August 25, 2014

Tuesday, 26 August


WOD:
5 rounds, with 75/115#
10 Deadlift
8 Hang Power Clean
8 Front Squat
6 Push Press
6 OHS

Complex must be unbroken for Rx

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

Sunday, August 24, 2014

Monday, 25 August


SKILL:
1RM Thruster

last found 28 April 2014

WOD:
Complete 1600m run, 40 burpees, and 80 wall balls (14/20# to 10')
*break work any way you want

STRENGTH:
Deadlift:
Work to a heavy touch-and-go double



Wednesday, August 20, 2014

Thursday, 21 August


WOD:
"Josh"
21 OHS (65/95#)
42 Pull-ups
15 OHS
30 Pull-ups
9 OHS
18 Pull-ups

last completed 24 August 2014

SSG Joshua Hager, United States Army, was killed February 22, 2007, in Al Ramadi, Iraq.

Tuesday, August 19, 2014

Wednesday, 20 August


SKILL:
1 mile run, AFAP
last completed 21 April

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

last completed 27 January

STRENGTH:
EMOM for 5 minutes:
3 Strict Press




Monday, August 18, 2014

Tuesday, 19 August


Remember that our 12:30 class begins this Tuesday!  Starting on August 19th, there will not be a 9:00am class on Tues./Thurs.  Join us at 12:30 instead!

WOD:
2 rounds, with 1000m recovery row in between

30 Slam ball (20/30#)
30 Toe to Bar
50 Box Jump (20/24")

Record time for each round

STRENGTH:
Squat Snatch 5 x 3




Sunday, August 17, 2014

Monday, 18 August


WOD:
"Karen"
150 Wall Balls (14/20# to 10' target)

SKILL:
After "Karen"
Deadlift
5 x 3; work to a heavy 3

STRENGTH:
Push Jerk
3 x 3

Split Jerk
3 x 3

Friday, August 15, 2014

Saturday, 16 August


"Bulger"

10 rds:

150m Run
7 Chest to Bar pull-ups
7 Front Squat (95/135#)
7 HSPU

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, AB, died July 3 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.

Cpl. Bulger is survived by his wife Rebeka and daughters Brookelynn and Elizabeth.

Last completed 17 August, 2013

posted on crossfit.com 19 October 2010

Wednesday, August 13, 2014

Thursday, 14 August


WOD:
With a partner, complete the following sequence two times:
Partner A runs 400m while Partner B rows for calories
Partner A completes 10 Deadlift (225/315#) while Partner B does AMRAP Wall Balls (14/20# to 10')
Partner B runs 400m while Partner A rows for calories
Partner B completes 10 DL while Partner A does AMRAP Wall Balls

STRENGTH:
25 Manmaker Thrusters

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If you are interested in refining your nutritional choices and seeing the difference that clean eating can make in your body, your WOD performance, and your life, then this challenge is for you! Lurong Living has created a challenge that, like CrossFit, can be scaled and modified for everyone, and they have provided an awesome online platform to track your results and join the fun!
The challenge begins on September 15th -- check out the link below for details.




Tuesday, August 12, 2014

Wednesday, 13 August


SKILL:
1RM Shoulder Press

(last found 24 March)

WOD:
With 80% of your 1RM Power Clean, complete:
4 rounds of:
2 Power clean
4 Front squats
6 Back squat (from rack)
10 Ring Push-ups
40 Double Unders

STRENGTH:
Weighted Pull-up
5 - 3 - 1
Then complete 2 x 10 @ middle weight



Schedule Change


Beginning Tuesday, August 19th, there will be a change to the Tuesday/Thursday class schedule.

Instead of having our 9:00am class on Tuesday and Thursday, we are going to be offering a lunchtime class at 12:30.  We're hoping that this mid-day time works better for some of you -- let's see if we can develop a new crowd!

As always -- if you have any questions or comments, please send 'em via the contact form on the website or by calling 919-352-6608.  

We look forward to sharing our lunchtime with you!  



Monday, August 11, 2014

Tuesday, 12 August


SKILL:
OHS (from rack)
5 x 3

WOD:
With a 1/1.5 pd KB, complete:
30 TGU
50 Summit the box (20/24")
70 Sumo DL high pull

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

Sunday, August 10, 2014

Monday, 11 August


WOD:
"Cindy"
20 min AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

last completed 7 February

STRENGTH:
EMOM for 5 minutes:
3 Back squat @ 80%

Friday, August 8, 2014

Saturday, 9 August


FIGHT GONE BAD!!

Last completed 19 April 2014

Wednesday, August 6, 2014

Thursday, 7 August


WOD:
Complete 50 Thrusters (65/95#) and 50 Toe to Bar
EMOM, complete 3 burpees

STRENGTH:
Push Jerk
3 x 3

Split Jerk
3 x 3 (heavier than push jerk)




Tuesday, August 5, 2014

Wednesday, 6 August


SKILL:
Strict Press
5 - 5 - 3 - 3 - 2 - 1

WOD:
4 rounds:
Run (800m, 400m, 400m, 200m)
15 Push Press (75/115#)
20 Med Ball Cleans (14/20#)

STRENGTH:
Work to 1RM of complex:
Power clean, Hang power clean, Squat clean, Hang squat clean

Monday, August 4, 2014

Tuesday, 5 August


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

Last completed 20 January, 2014

SKILL:
After "Annie," complete at least 15 minutes of pull-up work.
If already proficient, complete 3 sets for AMRAP with 3 minutes rest between.

STRENGTH:
Squat Snatch
5 x 3

Sunday, August 3, 2014

Monday, 4 August


WOD:
"D.T."
5 rounds, with 105/155#
12 Deadlift
9 Hang Power Clean
6 Push Jerk

last completed 1 August, 2013

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



Friday, August 1, 2014

Saturday, 2 August


"Roy"
5 rounds:
15 Deadlift (155/225#)
20 Box Jump (20/24")
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009, in Nimroz Province, Afghanistan, while supporting combat operations.  He is survived by his wife Amy and three children: Michael, Landon, and Olivia.

posted on crossfit.com 27 July, 2010