Tuesday, August 31, 2010

WOD - 20100901

i may have found us a building to use

Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster

i'll be at the Hardstand at 0600 and 1700...we'll probably have to do these one or two at a time in the weight area.  If anyone has any other ideas, please post to comments.

Post time to comments.

Monday, August 30, 2010

WOD - 20100831


Five rounds for time of:
400 meter run
65/95 pound Overhead squat, 15 reps

I'll be at the Hardstand gym at 0600 and 1700...I was gonna try to do this at the track, but we'll be okay at the hardstand i think.  See you there.

Post time to comments

Sunday, August 29, 2010

WOD - 20100830

1RM Back Squat

Warm up and then find your one repetition back squat.

Three angles of the squat

Followed by -

AMRAP in 9 minutes of
50 Double Unders
25 Burpees

I'll be at the Northside Gym at 0600 and 1700 for those that want the help.  With only one rack at the Hardstand, it just doesn't work well for squats...imagine how nice it would be to have our own space :^)

Post weight and metcon time to comments

WOD - 201010829

Rest Day

Friday, August 27, 2010

WOD - 20100828

Ling and Jason have run, run, away...we'll miss you!

Five rounds for time of:
Run 800 meters
32/24 Kettlebell swing, 30 reps
30 Pull-ups


Three rounds for time:
Run 400 meters
24/16kg Kettlebell swing, 21 reps 
12 Pull-ups/Jumping Pull-ups

Meet at the Mildy track at 0900.  Post WOD and time to comments.

Thursday, August 26, 2010

WOD - 20100827

Bench Press, 1RM

Warm up and then find your one repetition maximum on the bench press.

Followed by -

Push Press

Use 50% of your Bench 1RM and complete two reps every 30 seconds for ten rounds.

I'll be at the Northside gym at 1000.  Post weights to comments.

Wednesday, August 25, 2010

WOD - 20100826


Every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats.

Continue for thirty minutes. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before, this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute.

I'm back in town, but i won't make it for 0600 (sorry)...i will be at the Hardstand at 1700 though, hope to see you all there!

Post number of rounds completed to comments.

Tuesday, August 24, 2010

WOD - 20100825

Rest Day

Monday, August 23, 2010

WOD - 20100824


For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

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

Post time to comments

Sunday, August 22, 2010

WOD - 20100823


Five rounds for time of:

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Not sure how we can do this WOD...my plan was to measure out a course out the back door of the gym and do the wall balls and box jumps in the gym.  Post time to comments.

Saturday, August 21, 2010

WOD - 20100822

Live every WOD like it's Shark Week!

135 pound Clean and Jerk, 30 reps

Scale as needed...this workout should be done in under 6 minutes.

Followed by -

100 Burpees for time

Post times for both WODs to comments.

Friday, August 20, 2010

WOD - 20100821

Rest Day

Milwaukee's BEST Bloody Mary - Not Paleo :^(

Thursday, August 19, 2010

WOD - 20100820

Front Squat 1RM

Warm up then find your one repetition maximum in the front squat.  I know gym space is limited, but front squats are COOL!  

Wednesday, August 18, 2010

WOD - 20100819

Bison - It's what's for dinner!

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

WOD - 20100818

AMRAP in 30 minutes of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

First posted on CrossFit main site on 15 Apr 2010.  Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga.

Coaches please post when you'll be at the gym to help...i assume 1700 will be the standard.

Tuesday, August 17, 2010

WOD - 20100817

Rest Day

No 0600 class for a week while i'm on holiday...sorry folks.

Sunday, August 15, 2010

WOD - 20100816

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Sorry folks, no morning classes for the next couple of weeks unless someone else steps up...i'm going on vacation.  1700 should still be good, but watch comments and see if anyone changes the times.  i won't post meeting times until i get back, you'll have to coordinate on your own.

Good luck...3...2...1...GO!

Saturday, August 14, 2010

WOD - 20100815

Mr. Cherry Picker :p


For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Followed by - 

300 Double Unders for time

Post times and Isabel load to comments. 

i'll be at the Northside at 1600...Tony, i got your rings!

Friday, August 13, 2010

WOD - 20100814


Warm up and then find your 1RM Deadlift

Followed by

One Up-Hands Up-Push Ups

Perform one up push ups every 30 seconds until failure...push up standard will be to lift both hands off the ground between every rep (ala The Games).  So it's 1 push up in the first 30 seconds, 2 push ups in the next 30 seconds, 3 push ups, and so on til you can't complete the required number of reps in 30 seconds.

i'll be at the Northside Gym at 0900.

Post Deadlift weight and Push Up rounds to comments.

Tony, any chance we can get bars from the HAWC for Sunday?

Thursday, August 12, 2010

WOD - 20100813

Hypnos and his mother Nyx (Goddess of Sleep)

Rest Day!

WOD - 20100812

This used to be a chicken - Paleo = Fun!


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

That means full squat cleans :-)

i'll be at the Hardstand at 0600, but no 1700 for me i don't think, sorry folks.  There should be coaches available however.

Scale to ring push ups or regular push ups.
Post time to comments.

Tuesday, August 10, 2010

WOD - 20100811


Overhead Squat

Warm up then find your 1RM Overhead Squat.

i'll be at the hardstand at 0600 and 1700, but i'll have to leave at 0630 from the morning class.  If you can get there early and be warmed up and ready to start lifting at 6, we should be okay.

Sorry for the late post.

Post weights to comments.

Monday, August 9, 2010

WOD - 20100810

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg/12kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45lbs
50 Good Morning, 45lbs
50 Wall ball shots, 20lb/14lb ball
50 Burpees
50 Double unders

i'll be at the Hardstand gym at 0600 and 1700.

Post time to comments.

Who's got rings they can bring in for Wednesday's workout??

Sunday, August 8, 2010

WOD - 20100809

Rest Day

Is ice cream on a cheat day going to kill you!?!?!?!?

Friday, August 6, 2010

WOD - 20100807

Are we getting t-shirts or not!?!?!?

Five rounds for max reps of:
Body weight bench press

I'll be at the Northside at 0900...the is NO time limit to this WOD.  Rest as much as you want in between all sets.

Post reps for both exercises in all rounds.

Thursday, August 5, 2010

WOD - 20100806

Clean and Jerk

Warm up then you will have 20 mintues to find your 1RM Clean and Jerk.  This is a full squat clean with either a push jerk or split jerk...it's up to you.  Go until you miss a 'reasonable' amount of times.

Followed by - 

Courtesy of USCrossFit


150 Wall Balls for time

Men use 20lb and women use 14lb medicine balls.  There will be a 15 minute time limit for this WOD.

Post C&J weight and Karen time to comments.

I'll be at the Hardstand at 0600 and 1700.

Wednesday, August 4, 2010

WOD - 20100805

Rest Day

Tuesday, August 3, 2010

WOD - 20100804

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Don't like CrossFit?  Sit on it.

i'll be at the Hardstand at 0600 and 1730...please notice that's 1730 as i am going to the grand re-opening of the theater to see Shrek with my sons...aaaaaayyy!

Monday, August 2, 2010

WOD - 20100803

Pan Seared Sirloins - Grass fed and organic of course :-)

As Many Rounds As Possible in 20 minutes of
5 Pull Ups
10 Push Ups
15 Squats

Post rounds/reps to comments.

i'll be at the Hardstand at 0600 and 1700...see ya there

Sunday, August 1, 2010

WOD - 20100802

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments

The Beck Row Annex

i'll be at the NORTHSIDE at 0600 and 1700 if you need help...even with two squat racks, we'll have to share...it might be difficult to get everyone done inside of an hour if the classes are large so please warm up on your own and be ready to go at class time...thanks