Tuesday

WOD

"Diane"

21-15-9

Deadlift 225 lbs.
Handstand Pushups

Post times/scaling used to comments.

Monday

WOD

Overhead Squat

3-3-3-3-3-3-3

30-20-10

KB Swing
Pushups

Post loads/times to comments

Just wanted to make sure everybody has seen this. All hail the Techno Viking.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.
 

Friday

Only one class today @ 4pm

Team workout. Specifics TBD

Thursday

Happy Thanksgiving

No Classes Today

On Friday we will have one class at 4 pm. Saturday 10 am.

Wednesday

"Annie"

50-40-30-20-10 rep rounds of:

Double Unders

Sit Ups

Post time to comments.

Tuesday

WOD

3 Rounds for time:

500m Row
50 Squats

Post times to comments.

Monday

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Saturday

WOD

Heads up, we will most likely be working out outside.

"Chipper from Hell"

For time:

Bear Crawl
25 KB Swings
Backwards Run
50 Squats
Sprint
30 Pushups
Sprint
30 MB Deadlift
Farmer Walk
Backwards Run
50 Push-press, 45#
Bear Crawl

Post times to comments.

Freaky Friday

WOD

Power Clean, 5-5-5

Then:

30-20-10

Sumo Deadlift High-pull 65/45
Wall-ball shots

Post loads and times to comments.

Thursday

WOD

Floor Press

3-3-3

Then:

5 Rounds for time:

10 Box Jumps
10 Deck Squats
5 Power Snatch 95/65

Post loads/times to comments.

Wednesday

WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Tuesday

WOD

3 Rounds for time:

10 Dumbbell Snatch, Right arm 45/25
10 Deadlift 185/115
10 Dumbbell Snatch, Left arm 45/25
10 Deadlift 185/115

Post times to comments.

Monday

"Jackie"

For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

Post time to comments.

Saturday

Totally forgot to hit the "publish" button last night.

WOD

"Nancy"

5 Rounds for time:

400m Run
15 Overhead squats, 95lbs.

Post times to comments.

Friday

Great Job today! A lot of new PR's. Awesome.
9am Class is Cancelled today. Sorry for the inconvenience.

WOD

Hang Squat Clean

1-1-1-1-1-1-1

Brief rest

15-12-9

Kb Swing 55/35
Press 65% BW

Post loads and times to comments.

Thursday

WOD

Choose a girl.

"Cindy"
AMRAP in 20 minutes of:

5 Pullups
10 Pushups
15 Squats

or

"Mary"
AMRAP in 20 minutes of:

5 Handstand Pushups
10 pistols
15 Pullups

Post rounds completed to comments.

Wednesday

WOD

3 Rounds for time:

30 Wallball
20 Knees-to-Elbows

Post times to comments.

Tuesday

Don't be a s**tbag, gents. Toast one to the Corps today.
Press 3-3-3

Then

For time:

100 Deadlift+Burpees 135/95

Post loads/times to comments.

Monday

WOD

As many rounds as possible in 12 minutes:

5 Pullups
10 Overhead walking lunges (45/25)
15 Situps

Post rounds completed to comments.

Saturday, how hard would you go if your life depended on it?

I want to take a moment or two to talk about intensity. We hear about it all the time, everytime you step in the gym, you should be awash in intensity. It's part of the definition of CrossFit-constantly varied, functional movement, performed at HIGH INTENSITY. I capitalize that because that is the variable that sets CrossFit apart from other training programs. The harder you go, the better it works. That burning sensation in your arms, legs, lungs.....etc., that means it's working. What I am getting boils down to a few simple things.

1. If you don't get a little nervous before a workout, you aren't working out hard enough. It's called exercise for a reason.

2. You are capable of far more than you can ever imagine.

3. "Embrace the suck", just because you're tired and might want to quit or take a break doesn't mean you have to.

Why is this important?

Most of us are ordinary people, but when you become a CrossFitter, you become an ordinary person doing extraordinary things. One day you might have to do something extraordinary that you didn't ask to do. How hard would you go if your life depended on it? Ask yourself that question next time you want to grab a drink of water, or drop off the bar with one rep to go, or slow down on a run. How hard would you go if your life depended on it?

WOD

Bottom to Bottom Tabata Squats

20 seconds of work, followed by 10 seconds of rest for 8 intervals. Each squat will start and finish in the bottom of the squat, and the rest period will be spent in the bottom position. Score is the lowest number of reps in any one of the intervals.

Ex. 13-14-12-15-14-17-15-5. The score would be 5 since it was the lowest.

Post scores to comments and go hard.

Friday

5 rounds, each for time of:

500 meter row

Rest as needed between efforts.

Post times for each round to comments.

Thursday

WOD

21-18-15-12-9-6-3 Box Jumps, 24 in. box
10-10-10-10-10-10-10 Wall-Ball
3-6-9-12-15-18-21 Ring Dips

Post times to comments.

Wednesday

WOD

Deadlift 5-5-5-5-5

Then,

You get one shot to hold a handstand as long as you can. Best time wins.

CrossFit gets calculated.
Nice socks.

WOD

"Angie"

For time:

100 Pullups
100 Pushups
100 Situps
100 Squats

Finish all reps of each exercise before moving on to the next.

Post times to comments.

Monday

WOD

With a continuously running clock, perform 1 Thruster the first minute, 2 Thrusters the second.....continuing as long as you are able. Men use 95 lbs., women use 65 lbs.

Post rounds completed to comments.