WOD - 20110131

1RM Clean

Spend no more than 20 minutes to find your 1RM clean.

Followed by -

Tabata Slamball!

Two rounds of tabata slamballs with four minutes rest...use any size ball you want

Post 1RM and tabata weight/total reps to comments

Meet at CFMHQ and be ready to clean at 0605.

W2S - ME Box Squat

WOD - 20110130

Burpee Amnesty Day!

Spend the day making up for all the burpees you've missed in the 100 Day Burpee Challenge.  If you haven't missed any days, then do your 30 and rest...after you rest for a couple hours, try 100 burpees for time.

W2S - DE Close Grip Bench Press - 8 sets of 3 with 45 seconds rest at 60% of your 1RM.

CFMHQ Gym is closed tomorrow for inventory and stuff...enjoy your burpees!

WOD - 20110129

Run, Don't Walk to the Next Elements Class!  3 Feb

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Compare to CrossFit MainSite - 20110123

Special time tomorrow, 1600 at CFMHQ...if you can't make the afternoon class, you should be able to do this one at the gym on your own.  Women use 185, 155, 135, or whatever it takes.

W2S - DE Front Squat 10 sets of 2 reps of 65% of 1RM and 45s rest between

W2E - Run or Row 5km or Bike 40km

You can do the W2's earlier in the day if you wanna.  Post time to comments.

Elements class will start 3 Feb...who wants in??

WOD - 20110127

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Meet at CFMHQ at 0600...post time to comments

WOD - 20110126

This is what a good deadlift looks like

21-15-9
Clean (135lb/95lbs)
Toes to Bar

Squat clean is standard.

W2S - ME Bench Press

Meet at CFMHQ at 0600.  Post time to comments

WOD - 20110125

t-shirts are in...bring your money tomorrow morning.

Front Squat
5-5-5-5-5

Followed by -

Seven Rounds -
7 Pull Ups
14 Push Ups
21 Squats

W2S - ME Pin Pull Deadlifts
5-5-3-3-3-3-1-1-1-1

W2E - 5 x 400m Run (or 500m Row) 
one minute rest between efforts.

Good news on the equipment front...we are picking up a bunch of stuff tomorrow...if you still want to order stuff, please let me know; otherwise, we have enough stuff to use and no one should have to buy anything to keep at the gym.

Meet at CFMHQ at 0600, get warmed up and start your Front Squats by 0610...METCON will start at 0640.

WOD - 20110124

Rest Day!

Good luck to the Packers!!

WOD - 20110123

AMRAP in 20 mins

Run 200m

5 Pull Ups

10 Thrusters (20kg/15kg)

20 Lateral Jumps Over the Bar

W2S - DE Box Squats 10x2 @ 75% of 1RM

W2E - Run/Row 5km

Meet at CFMHQ at 1600, warm up thoroughly...WOD will start at 1625.

Post number of rounds/reps to comments

WOD - 20110122

1RM Jerk

Spend no more than 20 minutes to find your one rep max on the jerk.  You can use split or push jerk in front or behind the neck.

Followed by -

Snatchfest!
Three Rounds of -

Three minutes power snatch
Two minutes rest

Men use 95lbs or 40kg, Women use 65lbs or 30kg...scale as needed.  No one should be using weights greater than 40-50% of their 1RM.  When in doubt, go light.

Meet at CFMHQ at 1000, warm up and be ready to go when the jerk clock starts at 1010.

Post jerk weight and total snatches per round to comments

WOD - 20110121

A new Elements Class starts next week...if you're interested in starting CrossFit, this is your chance

10 Rounds for Time of -
10 Pull Ups
10 Box Jumps (everyone uses 20" box)

Begin the workout with one 60m shuttle run and run one 60m shuttle run every three minutes during the workout...so if you're on pull up number six of round three when the clock hits three minutes, you stop the pull ups and run then pick up where you left off.  The faster you get done, the less running you'll do...get it??

W2S - DE Press
10 sets of 3 presses at 70% of 1RM and 45s rest between sets

W2E - Tabata Double Unders
Three sets of Tabata DU's (Four minutes of 8 tabata rounds) with four minutes rest between sets

Meet at the Hardstand Gym, warmed up and ready to go at 0600.

Post time to comments.

WOD - 20110120

Rest Day

WOD - 20110119

Five Rounds for Time

10 Handstand Push Ups
20 Kettlebell Swings (24kg/16kg)
30 Wall Ball (20lb/14lb)

Meet at the Hardstand Gym warmed up and ready to go at 0600.

W2S - 3x20 of Rev Hypers, GHDSU, and Hip Extensions

Post time to comments

WOD - 20110118

When the arms bend, the power ends...look to open the hips fully before your arms bend

Four Rounds of -
Run 800m
Rest 3 minutes

Meet at CFHQ 0600...warm up and be ready to run at 0615.

W2S - ME Push Press
5-3-3-3-1-1-1-1-1

W2E - Are you kidding?
You just ran a bunch of 800m sprints!

Post time for each sprint to comments.

WOD - 20110117

Five Rounds, 21-15-9-6-3, of -

Front Squat (60kg/35kg)

Knees to Elbows

W2S - ME Romanian Deadlift

(5-5-3-3-3-1-1-1-1-1)

Meet at CFMHQ at 1000.  Post time to comments.