WOD - 20101201

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Warm up with 3 laps around the track, 25 squats, 25 vertical jumps, 25 burpees...Hardstand at 0600, Post time to comments.

WOD - 20101130

Building a Dream

Deadlift
1-1-1-1-1-1-1-1-1

Warm up with three rounds of
5 Tire Flips
10 Hands Up Push Ups
15 Squats
20 Walking Lunges (10 each leg)

Perform one deadlift every minute on the minute for ten minutes...use at least 90% of your 1RM

Followed by

21 Squat Cleans (135/95)
50 Double Unders
15 Squat Cleans
75 Double Unders
9 Squat Cleans
100 Double Unders

Meet at the hangar at 0600...post weights and times to comments

WOD - 20101129

Rest Day

WOD - 20101128

Paul Checking His Watch...Seriously!?!?!

ME Front Squat

Warm Up and then find your 1RM front squat for the day...after you find it, perform at least four sets of one at 90% or more of your 1RM.

Warm Up -
Run 400m

Three Rounds
10 Overhead Squats (PVC)
10 Walking Lunges (PVC overhead)
10 Verticle Jumps

Meet at the hangar at 1600.  Post weights to comments

WOD - 20101127

The New Digs

Warm up
50 double unders, then three rounds of

5 Tire Flips
10 Hands Up Push Ups
15 Squats

WOD
Three rounds of the following
3 Minutes G2O
1 Minute rest
3 Minutes Shuttle Run
1 Minute rest

Use 50% of bodyweight for Ground to Overheads.  Complete as many reps as possible, then one minute rest before running as many 60y shuttle runs as possible then one minute rest and repeat two more times...post total rounds/reps and runs/yards to comments

We'll meet at the hangar at 1000...if anyone doesn't know how to get there, please post something so someone can get you there.

WOD - 20101126 (Update)

"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

WOD starts at "the hangar" at 1030.  If you don't know where it is, be in the North Side parking lot at 1000 and we'll drive over together.  We'll warm up and start the WOD at 1030.

There's no heat in the building, so dress for success.

Post times to comments

WOD - 20101125

Rest Day

Happy Thanksgiving!

WOD - 20101124



Now that's more like it :-)

 1RM Hang Power Clean

Warm Up with three rounds of Burgener Warm Up and then find your 1RM power clean from the hang. 

Followed by -

AMRAP in 6 minutes

5 One-Arm KB Snatch, Right
5 One-Arm KB Snatch, Left
10 Wall Balls

Men Rx is 32kg kettlebell and 20lb ball
Women is 20kg kettlebell and 14lb ball

Meet at the Hardstand at 0600

Post weight and round/reps to comments

WOD - 20101123

Why is Everyone Moving Away!?!?

ME Press

Warm up with three rounds of Burgener warm up and then work up to your 1RM press.  Once you find it, complete 4 lifts of at least 90% of your 1RM.

I'll be at the HAWC at 0600, please be warmed up and ready to go at 0600.

Post loads to comments.

WOD - 20101122

Bye Tony, We'll Miss You!

Warm Up
Three rounds
20 Double Unders
10 Push Ups
60m Shuttle Run


Followed by -

AMRAP in 20 minutes
5 C2B Pull Ups
10 Burpees
20 Squats

Thanks to all that came to the meeting today.  Tomorrow's class will begin at 0600 on the dot at the Hardstand...if you are late, you will not train with the group...sorry

We will start "weakness" sessions next three day cycle (after Turkey Day).

Post rounds/reps to comments

WOD - 20101121

Rest Day

Don't forget the 'big meeting' at the HAWC at 1600.  It will be done before football starts at 1800.  Bring a friend!

WOD - 20101120

Nick Stroesser via CrossFit Main Site

Five Rounds for Time -

20 Deadlifts
10 Hang Power Cleans
5 Thrusters

Men use 155lbs, Women use 115lbs

I'll be at the Northside at 1000.  The CFM 'big meeting' is Sunday at 1600 at the HAWC. 

Post time to comments

WOD - 20101119

Tabata Torture

Tabata Pull Ups
Tabata Hanging L Holds
Tabata Push Ups
Tabata Handstand Holds

Eight cycles of 20 seconds holding and 10 seconds rest for each exercise then move to the next exercise on the last 10 second break.  The workout should be a total of 15:50

Followed by -

300 Double Unders for time

i'll be at the Hardstand at 0600 and 1700.  Post reps of worst round for pull ups and push ups, total number of completed holds (held for full 20 seconds), and DUs time to comments.

Awesome WOD, don't be a cherry picker :-)

WOD - 20101118



CrossFitters on both sides of the ball, but victory to team recon...Congrats!

 Back Squat
3-3-3-3-3

Complete five sets of three reps at at least 90% of your 1RM.  Rest 3-5 minutes betwen efforts.

Post weights to comments.

I won't be at the gym at 0600 or 1700 :-(