20120801

Click to enlarge

Map to new building (707)

Click to enlarge

Look at the attached maps and follow the directions

We will be holding all future sessions here.

DO NOT walk in the front door and start asking where CrossFit is.

Only enter through the back door, do not disrupt traffic.

Strength: Deadlift: 10x8x7x5x5x5

WOD:

9 Muscle ups

10 Box jumps

7 Muscle ups

10 Box jumps

5 Muscle ups

10 Box jumps

3 muscle ups

10 Box jumps

1 Muscle up

10 Box jumps

Scale for muscle ups is 2x pullups/dips for newbs, 4x for veterans

20120731

We will be meeting at the Hardstand Gym for the last time tomorrow @1700

We have a new space, show up to the session and we will give directions for Wednesday.

10 Rounds

2 Half Court sprints

7 Pullups

10 Air Squats

20120730

AMRAP 12 Minutes

25 Double unders

7 KB swings  24/16

3 Burpees

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20120727

We will not be meeting as a group tomorrow.

Run a 5k
Play a sport
Work on your goat
Do all 3!

20120726

Courtesy of Beastmodal Domains

10,9,8,7,6,5,4,3,2,1

of

Pullups

Pistol squats / One legged squats (each leg)

20120725

Meet at the Hardstand Gym side parking lot @1700

7 Rounds for time

Bars loaded with 135/95

This will require scaling for most of you

6 Deadlifts

5 Hang cleans

4 Push Press 

3 Front squats

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20120724

4 rounds for time

10 Dumbell Thrusters  35/15
50 Double Unders/ 200 Single Jump ropes

20120723

Meet at 1700 in the Hardstand Gym

Benchmark WOD:  Record your times so you can track your progress

"BARBARA"
5 Rounds For Time of:
20 Pullups
30 Pushups
40 Situps
50 Squats
Mandatory 3 minutes of rest between sets, and yes it counts toward your time.

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20120720

OG's of CFM

21-15-9

Handstand Pushups

Run two lengths of the basketball court

Box Jumps

I wanted to post Diane, but you can thank or hate Nick for choosing the above workout.

20120718

Mary Scott doing a farmers carry

Skill: 3 Rounds of max unbroken Kipping pullups

If you stop, rest.  Then move  to the next set

Then

5 rounds

Farmers Carry 95/50 

(Down and back on the basketball court) 

10 Box Jumps

8 Ring Dips

I will bring the rings and assistance bands

20120717

Forecast is good for tomorrow

We will be meeting at 1700 in the Hardstand Parking lot

Skill: Overhead Squat

5-5-5-5-5

Snatch or Snatch balance to get the weight up

WOD:

3 Rounds for time

7 Squat Clean 135/95

15 Pushups

15 Situps



I will be going through the clean for you newbies, you will learn to love your friend the Med Ball clean

Meet at the hardstand @ 1700

21-15-9

Kb swings  24kg/16kg

Wallballs

Burpees

We will have some oly lifting this week, dont worry.

201207113

Where is everyone?!?!

Meet at the Hardstand gym @ 1700

7 rounds:

5 Clean (full squat) and jerk 155/95

200M Sprint

This is how a Clean and jerk should look.