Monday Dec 31, 2012

"MURPH"

  • 1 mile Run
  • 100 pullups
  • 200 pushups
  • 300 Squats
  • 1 mile Run

*Flak jacket or 20lb vest for true RX

Classes til' 1pm only, Happy New Years Eve!

Tuesday Jan 1, 2013

CLOSED!!! HAPPY NEW YEAR!!!

Wednesday Jan 2, 2013

10 minutes to work up to a 1 Rep Max Clean & Jerk

then...

125 Thrusters(65/95)
  • *EMOM 3 Burpees until you reach 125 Thrusters

Thursday Jan 3, 2013

10 minutes to work up to a 1 Rep Max Snatch

then...

2 Rounds of:
  • Run 400m
  • 30 Pullups
  • 15 OH Squats(65/95)
  • 30 Toes 2 Bar
  • 15 OH Squats(65/95)
  • 15 Push Press (65/95)

Friday Jan 4, 2013

For Total Time:

Row 1000m

3 Rounds of:
  • 25 HR Pushups
  • 25 Box Jumps
  • 25 KB Swings (35/53)

Row 1000m

Saturday Jan 5, 2013

CROSSFIT BASICS @ 8AM


TEAM WOD @ 9AM


YOGA @ 10AM

ATTENTION: YOGA REQUIRES A MINIMUM OF 5 SIGN UPS BY WEDNESDAY. PLEASE POST YOUR INTENTION TO ATTEND IN THE COMMENTS SECTION BELOW.

Monday Dec 24, 2012

"12 Days of Crossfit"

  • 1 Clean & Jerk(95/135)
  • 2 HR Pushups
  • 3 Box Jumps
  • 4 Snatch(95/135)
  • 5 Bar Facing Burpess
  • 6 Push Press(95/135)
  • 7 Pistols (alternating)
  • 8 T2B
  • 9 Wall Balls
  • 10 C2B Pullups
  • 11 HSPU
  • 12 Front Squats(95/135)

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 pushups, then 1 C&J + 2 pushups + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

Tuesday Dec 25, 2012

NO Classes. Merry Christmas & Happy Holidays

Wednesday Dec 26, 2012

Back Squat 3x10 (Heaviest Possible) Rest 90s b/t Sets

Then...

    "Karen"
  • 150 Wall Balls for Time

Thursday Dec 27, 2012

Every 30s for 3 Mins(7 reps) 1 Hang Squat Snatch @75%

Rest 2 mins Then...

  • Max Effort HSPU
  • Rest 30s
  • 3 Rounds of: 40 Double Unders • 20 Burpees
  • Rest 30s
  • Max Effort HSPU
  • Rest 30s
  • 3 Rounds of: 40 Double Unders • 20 KB Swings(35/53)
  • Rest 30s
  • Max Effort HSPU

*Score is total reps of HSPU and Total working time (This includes rest)

Friday Dec 28, 2012

Every 30s for 3 Mins(7 reps) 1 Hang Squat Clean @75%

Rest 2 mins Then...

"Fran on Roids"
  • 21 Thrusters
  • 21 Pullups
  • 400M Run
  • 15 Thrusters
  • 15 Pullups
  • 400M Run
  • 9 Thrusters
  • 9 Pullups
  • 400M Run

Saturday Dec. 29, 2012

SPECIAL 8AM TEAM WOD!


SPECIAL 9AM TEAM WOD!

Monday Dec 17, 2012

1a) 5x3 Hang Clean Hi-Pulls (heaviest possible)

Rest 60Sec

1b) 5x3 Push Press

*Athlete performs 1a, rests 60s, then performs 1b, rests 60s then begins again until all 5 sets have been completed.

Then...

Complete 4 Tabata Cycles for total reps of:
  • Row For cals
  • Rest 1 min
  • Burpees
  • Rest 1 min
  • T2B
  • Rest 1 min
  • Pushups

Tuesday Dec 18, 2021

Front Squats:
  • 1 Front Squat every 30s for 3 mins(5reps) @ 80%
  • Then...
  • 1 Front squat every 30s for 3 mins(5 Reps) @ 90%
  • Then...

4 Rounds for time of:
  • 7 Deadlifts(155/225)
  • 30 Air squats
  • 7 HSPU

Wednesday Dec 19, 2012

For Time:
  • 20 Hang Power Cleans(65/95)
  • 20 C2B Pullups
  • 20 Box Jumps
  • 20 Thrusters(65/95)
  • 40 Double Unders
  • 10 Hang Power Cleans(65/95)
  • 10 C2B Pullups
  • 10 Box Jumps
  • 10 Thrusters(65/95)
  • 40 Double Unders
  • 5 Hang Power Cleans(65/95)
  • 5 C2B Pullups
  • 5 Box Jumps
  • 5 Thrusters(65/95)

Thursday Dec 20, 2012

15min AMRAP of:
  • 8 Barbell OH Lunges (alt. legs @65/95)
  • 10 Push Press(65/95)
  • 12 KB Swings

Then...

1a) 3 x Max Effort L-sits

Rest 45 sec

1b) 3 x Max Effort KB Pull Thrus*

*Athlete performs 1a, rests 45s then performs 1b, rests 45s and begins at 1a again. Repeat until all 3 sets are complete.

Friday Dec 21, 2012

5x3 Snatch Grip Hi-Pulls (heaviest possible)

Rest 60s

5x3 Snatch Balance (heaviest possible with perfect form)

Rest 60s

Then...

4 Rounds for Total working time of:
  • 100m Shuttle (50 down, 50 back)
  • 15 Wall Balls
  • 100m Shuttle (50 down, 50 back)
  • 15 Snatch @ 50% (if 50% is less then 45 lbs then an empty barbell will be used)

After 4th Round is Completed IMMEDIATELY Row 50 Cals*

*Athlete rests for an equal amount of time that it takes them to complete each round..For Example: If it takes the athlete 1 minute to complete the first round, they will rest 1 minute before beginning the next round. This continues for all 4 rounds. As soon as the 4th round is completethere is no rest and athlete rows 50 cals as quickly as possible. Once 50 cals are met on the rower athlete says "Time" and wod is complete.

Saturday Dec 22, 2012

CROSSFIT BASICS @ 8AM


TEAM WOD @ 9AM


YOGA @ 10AM

ATTENTION: YOGA REQUIRES A MINIMUM OF 5 SIGN UPS BY WEDNESDAY. PLEASE POST YOUR INTENTION TO ATTEND IN THE COMMENTS SECTION BELOW.

Monday Dec 10, 2012

Every 30s For 5 Minutes:
  • 1 Power Snatch @75% of Max

Then...

Back Squat:
  • 1x8 @ 70%
  • 1x5 @ 80%
  • 1x3 @ 85%
  • 1x2 @ 90%

Then...

8 Minute AMRAP:
  • 8 Pushups
  • 16 KB Swings(35/53)

Tuesday Dec 11, 2012

20 Hang Squat Cleans(65/95)

50 Double Unders

30 Thrusters(65/95)

50 Double Unders

40 T2B

50' of Burpee Broad Jumps

30 BB alt. leg Lunges w/bar on Back(65/95)

50 Double Unders

20 Alt Arm KB Snatches(35/53)

50 Double Unders

10 Bar Muscle Ups (or 20 Pullups and 20 Ring Dips)

*25 Minute Cap

Wednesday Dec 12, 2012

15 Min AMRAP:
  • 8 Push Press(75/115)
  • 10 Box Jumps
  • 10 OH Squats(75/115)
  • 8 Bar Facing Burpees

Then...

Coaches Choice 5min AB/Core Circuit

Thursday Dec 13, 2012

Every 30s for 5minutes:
  • 1 Power Clean @75% of 1 rep max

Then...

4 Rounds for time:
  • 200m Sprint
  • 20 Situps
  • 20 HSPU

Friday Dec 14, 2012

Yup, It's a chipper...

20 Wall Balls

20 Pullups

20 Burpees

20 Pushups

20 Deadlifts (95/135)

20 KB Swings (35/53)

20 Knees to Elbows

20 Over the Box Jumps

20 Pistols (alt. legs)

20 Ring Dips

20 Front Squats(95/135)

Saturday Dec 15, 2012

CROSSFIT BASICS @ 8AM


TEAM WOD @ 9AM


YOGA @ 10AM

ATTENTION: YOGA REQUIRES A MINIMUM OF 5 SIGN UPS BY WEDNESDAY. PLEASE POST YOUR INTENTION TO ATTEND IN THE COMMENTS SECTION BELOW.

Monday Dec. 3, 2012

Coach Vanessa's B-Day WOD

"37" For Time:

  • 37 Turkish Get Ups alternating arms(35/53)
  • 37 Butterfly Sit ups
  • 37 Plank KB Pull Thru's alternating arms(35/53)
  • 37 Power Cleans (45/75)
  • 37 Double Unders
  • 37 Thrusters (45/75)
  • 37 OH Squats (45/75)
  • 37 KB Swings(35/53)
  • 37 Over the Bar Burpees(45/75)
  • 37 Supermans
  • 37 Walking Lunges
  • 37 Goblet Squats (35/53)

Tuesday Dec. 4, 2012

Every 45secs for 5:15 1 Power Snatch + 1 Hang Power Snatch @60% of 1 rep max

Then...

2 min Max Effort Row for Cal

Rest 1 min

4 Min AMRAP of 15 HR Pushups and 10 T2B

Rest 1 min

4 Min AMRAP of 15 Jumping Squats (45) and 10 Pullups

Rest 1 min

2 min Max Effort Row for Cal

Wednesday Dec. 5, 2012

For Time:

  • Run 800m
  • 20 HSPU
  • 10 Ring Dips
  • Run 400m
  • 15 HSPU
  • 15 Ring Dips
  • Run 200m
  • 10 HSPU
  • 20 Ring Dips

Thursday Dec. 6, 2012

5x3 Front Squats (3 count pause on 1st Rep)-Heaviest Possible, rest 90secs b/t sets

Then...

9 Minute EMOM of:

Even Minutes (0,2,4,6,8)

  • 3 Clean and Jerks @ 75% of 1 rep max

Odd Minutes (1,3,5,7,9)

  • 15 Burpees

Friday Dec. 7, 2012

FIGHT GONE BAD!!!

3 Rounds of:

  • Wall Balls
  • Sumo Hi pulls(45/75)
  • Box Jumps(20")
  • Push Press(45/75)
  • Row(Cals)
  • Rest

*WOD performed in 5-1 minute intervals for max reps of each movement with a 1 minute rest in between each round. Score is total number of completed reps after all 3 rounds are done.

Saturday Dec. 8, 2012

CROSSFIT BASICS @ 8AM


TEAM WOD @ 9AM


YOGA @ 10AM

ATTENTION: YOGA REQUIRES A MINIMUM OF 5 SIGN UPS BY WEDNESDAY. PLEASE POST YOUR INTENTION TO ATTEND IN THE COMMENTS SECTION BELOW.