DOWNTOWN YMCA CROSSFIT

Friday February 10th

2012-02-09T21:06:00.003-06:00

Buy In:

2 rounds:
10 wall balls
5 bear complexes (95)

WOD:

50 KB swings (1.5/1)
run to the top of the stairs
15 OHS (135/105)
400 m run
15 OHS (135//105)
run to the top of the stairs
50 KB swings (1/1.5)

OT:

4 minutes of planks

Thursday, February 9th, WOD

2012-02-08T21:36:00.004-06:00

If you are competing in the CrossFit Open and have registered yourself, please let me know.
rpearce@ymcafw.org
Anybody can compete in the Open. Click Here

Buy-in:
50 double-unders/150 singles
muscle-up practice/technique work

WOD:
7-10-13-16-13-10-7
KTEs
Weighted push-ups (25/10lb plate)
after completion of each set, perform 3 Turkish Get-ups (40/20)

OT:
30 Reverse crunches

Wednesday, February 8th, WOD

2012-02-07T22:23:00.001-06:00

Buy-in:
400m run or 500m row
30 push-ups

WOD:
AMRAP in 12min
24 Box Jumps
12 Wall Balls
6 Burpees

OT:
Mobilize and stretch

Tuesday Feb 7th, WOD

2012-02-06T20:00:00.001-06:00

Buy-in:
2 rounds
20 KB swings 55/35lbs
30 burpees
40 alternating jumping lunges

WOD:
4 rounds for time
10 jerks 135/95lbs
20 front squats 135/95lbs
200 meter run
15 pull-ups

OT:
Stretch

Monday February 6, 2012

2012-02-05T09:15:00.003-06:00

Buy-In:
400m Run
then
work towards 80% of your 1 rep max deadlift

WOD: "Max out Monday" (courtesy of Albert)
Deadlift
2-2-2-2-2

then

200 double unders for time
(each time you break, do 3 burpees)

OT:
Talk about how much weight you lifted....

Side note: anyone interested in forming a team for the race found at the following link Spartan Race, talk to Dave. He is planning on running the Sprint race in May in preparation for the Beast race in December.

Inspiration: Powerful Beyond Measure (how great are you?) from Ben McDonald on Vimeo.

Saturday February 4th, 2012 "Fight Gone Bad"

2012-02-03T19:52:00.003-06:00

Buy-in:
3rds
5 pull-ups
10 push-ups
15 squats

WOD: "Fight Gone Bad"
3 Rounds
Wall Balls, 20lbs (Reps)
Sumo deadlift high-pull, 75lbs (Reps)
Box Jumps (Reps)
Push-Press, 75lbs (Reps)
Row (calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

OT:
Stretch

Friday, February 3rd

2012-02-02T20:50:00.003-06:00

HAPPY BIRTHDAY, DAVID!!!!

Buy In:

2 rounds:

10 thrusters (45)
10 med ball cleans

"King"
AMRAP in 30 minutes:
5 clean and jerks (185)
10 pull-ups
15 lunges

OT:
David's pick!

Thursday, February 2nd, WOD

2012-02-01T22:53:00.000-06:00

Buy-in:
400m run or 500m row
Samson stretch
Rotator cuff exercises (15 each arm)
20 push-ups

WOD: From mainsite
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (1.5/1pood)
60 Sit-ups
70 Burpees

OT:
Stretch

Wednesday, February 1st, WOD

2012-01-31T22:11:00.002-06:00

Buy-in:
30 jumping squats
10 HSPUs

WOD:
"The Drench" (in your own juice :)
100 Double unders
400m Run
10 OHS (115/75)
800m Run
10 OHS
400m Run
10 OHS
800m Run
10 OHS
100 Double Unders

OT:
Stretch and cooldown

CrossFit musical?!? (Golden boy looks a little too happy in that icey run . . . )

Tuesday, January 31st, WOD, "Elizabeth"

2012-01-30T22:39:00.002-06:00

Buy-in:
400m run or row
30 wall balls
15 burpees

WOD:
"Elizabeth"
21-15-9
Cleans (135/95)
Dips

OT:
50 games style push-ups for a time . . .

Speaking of the games . . .

Click here to register for the open:

https://games.crossfit.com/mygames/

WODs announced Feb 22
Hey, it's free, it's a good idea, it's a put down of pride to see where you stand and you're all bleating hard-core at what you pursue during the week . . . GET IT

Monday, January 30th 2012

2012-01-29T19:30:00.004-06:00

Buy-in
500m row or 400m run
8 push press (95/65)
6 snatch
4 overhead squats

WOD: "Triple Play"
5 min AMRAP
3 HSPU
6 SDLHP
2min rest

5 min AMRAP
4 thrusters (95/65)
8 C2B pull-ups
2 min rest

5 min AMRAP
5 KB swings (2/1.5)
10 toes-to-bar

Saturday, January 28th 2012

2012-01-27T23:52:00.002-06:00

Buy-in:
500m Row
20 Fron squats (45)
20 Shoulder Press

WOD:
100 Double unders
400m Run
10 OHS (115/75)
800m Run
10 Thrusters
400m Run
10 OHS
800m Run
10 Thrusters
100 Double Unders

OT:
Choose your favorite oly lift and work on form

Friday January 27th

2012-01-26T20:30:00.004-06:00

Buy In:

3 rounds:
5 burpees
5 dead lifts- bar
5 wall balls

WOD:

10 RFT

6 225-lb Deadlifts
12 Pull-ups
24 Double Unders

OT:

3 1-minute wall sits

Thursday, January 26th, WOD

2012-01-25T22:02:00.002-06:00

Buy-in:
30 air squats
20 box jumps
15 strict pull-ups

WOD:
800m run
30 Hang Power cleans (135/95)
5 OH squats
800m run

OT:
Stretch! With bands, without bands . . . give those hamstrings some lovin

Wednesday, January 25th WOD

2012-01-24T23:08:00.003-06:00

Buy-in:
400m run or 500m row
30 Hollow Rocks
30 Double-unders

WOD:
5RFT-

40 Double-Unders
30 weighted sit-ups (35/20lb dumbbell not plate)
20 Push-ups
10 HSPUs

OT:
3 rope climbs--which climb of the 3 is your fastest climb?

Lets surprise James . . .

Saturday, January 28th @ 6pm @
Tres Jose's Mexican

4004 White Settlement Road, Fort Worth, TX

Who cares about paleo?

Tuesday Jan 24th, WOD

2012-01-23T20:00:00.000-06:00

Buy-in:
3 rounds
20 toes-2-bar
20 med ball cleans

WOD
21-15-9
thrusters 115/85lbs
power cleans 115/85lbs

Overtime:
2 rounds
25 hand stand shoulder touches
25 push press 115/85lbs

Surprise for James

2012-01-22T23:56:00.002-06:00

He gives 100% when it comes to coaching. We never got to see off the gallant James Martinez who is now living his dream of having his own CrossFit box . . . sooooo Saturday, January 28th @ 6pm . . .

Tres Jose's Mexican

4004 White Settlement Road, Fort Worth, TX

(10-15min from the Downtown Y)

www.tresjosestexmex.com

Lets thank him for being the fun and uncommon coach he is.

MEAT!

Bring your fams or bring just yourself.

‎

Monday, January 23rd, 2012 "Myles"

2012-01-22T23:03:00.001-06:00

Buy In:

2 rounds:
5 wall walks
1 rope ascent

"Myles"
2 Rounds
400 Meter Run
8 Hang Power Snatches (95lbs)
8 OH Squats (95lbs)
15 Box Jumps (30")
21 Walking Lunges
20 Burpees
12 KB Swings (2/1.5)

OT:

100 sit-ups

Saturday, January 21st, 2012 "Daniel"

2012-01-21T08:18:00.004-06:00

Buy-in:
2 rounds
250m row
10 wall balls
5 pull-ups

WOD: Hero WOD "Daniel"

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

50 Pull-ups
400m run
21 Thrusters (95/65)
800m run
21 Thrusters (95/65)
400m run
50 Pull-ups

Friday, January 20th 2012

2012-01-19T21:50:00.003-06:00

Buy-in:
2 rounds
20 double unders
20 box jumps
400m run

WOD:
7 rounds for time
20 air squats (holding a 45lb/25lb plate overhead)
20 walking lunges (holding a 45lb/25lb plate overhead)
20 games pushups
Sprint to the top of the stairs

OT:
Wall sit for max time

Thursday, January 19th WOD, "Makin' me Jerk"

2012-01-18T22:50:00.001-06:00

Buy-in:
400m run/500m row
1 min plank hold
3-3-3 Push Jerk - warm up to weight you will use in WOD

WOD:
6 Push Jerks (155/105)
30 Hollow Rocks
8 Push Jerks
28 Hollow Rocks
10 Push Jerks
26 Hollow Rocks
12 Push Jerks
24 Hollow Rocks
14 Push Jerks
22 Hollow Rocks
16 Push Jerks
20 Hollow Rocks

Squeeze those abs, squeeze those glutes :)

OT:
Stretch with bands

Wednesday, January 18th WOD

2012-01-17T21:12:00.000-06:00

Buy-in:
30 rotator cuff exercises (15 each arm)
30 air squats
30 push presses (95/65)

Get ready for a fallen war hero blockbuster . . .

WOD:

"Nate"

AMRAP in 20min

2 Muscle-ups (modification: 6 pull-ups + 6 dips*)

4 HSPUs

8 KB Swings (2/1.3pood) or (70lb/45lb)

*3 pull-ups + 3 dips = 1 muscle up

OT:
For the daring . . .
30 OH squats (95/65) for a time . . .

Tuesday Jan. 17th, WOD

2012-01-16T20:00:00.000-06:00

Buy-in:
800 meter run
4 rounds
3 weighted pull-ups 45/25
5 strict pull-ups
7 kipping pull-ups

WOD:
5 rounds
5 power cleans 185/135lbs
10 toes-to-bar
20 wall balls

Monday, January 16th 2012

2012-01-16T08:25:00.003-06:00

Buy-in:
500m row
2 rounds of
10 thrusters (65lbs)
1 rope ascent

WOD:
AMRAP 16min

10 deadlifts (185/115)
10 weighted burpees (25lb dumb bells)

OT:
10 Muscle-ups

Saturday, January 14th, 2012 "Filthy Fifty"

2012-01-13T22:00:00.002-06:00

10am class
Buy-in:
400m Run
7 Ring dips
7 Bear complex (65lbs)

WOD: "Filthy Fifty"
For time...
50 Box jumps
50 Jumping pullups
50 KB swings (1.5/1 pood)
50 Walking lunges
50 Knees to elbows
50 Push press (45lb bar)
50 Back extensions (GHD)
50 Wall balls
50 Burpees
50 Double unders

OT:
Stretch

11am class
Beginner WOD

Friday, January 13th, 2012

2012-01-12T21:53:00.002-06:00

Buy In:
2rds
10 Burpees
5 HSPU
10 Ring dips

WOD:
40-30-20-10-5
Wall Balls (20lb)
Pull-ups
Mountain Climbers (4 count)

complete a 400m run after each set (ie after completing 40 of all 3 exercises, run 400m prior to starting the round of 30...)

OT:
2 x 30 second L-sit holds

Thursday, January 12th, WOD

2012-01-11T22:41:00.001-06:00

Body Fat % Testing!
Kevin, Wellness Director, will be around to assess the skinfold test for whoever is interested. We will reevaulate body fat in 3 months, so you can compare today's results with where you end up 3 months from now.
Don't workout until after the skinfold test. Results are more accurate when no physical activity occurs beforehand.

WOD:

2-2-2-2-2 Front Squat

3-3-1-1-1 Bench Press

Then

200 double-unders for a time

Wednesday, January 11th, metcon WOD

2012-01-10T20:49:00.000-06:00

Buy-in:
30 goblet squats (45/35lb KB)

WOD:
4RFT-
20 Floor Wipers (135/95) (one end to the other end and back is 1 rep)
20 Burpees
20 Box Jumps
20 KB Swings (1.5/1 pood)
400m run

OT:
2 rounds-
10 Inverted burpees
10 HSPUs

Tuesday Jan 10th, WOD

2012-01-09T20:00:00.001-06:00

Buy-in:
8 X 1
Snatch Balance

WOD:
For 7 minutes:
3 snatch 135/95lbs
3 chest-2-bar pull-ups
6 snatch
6 chest-2-bar pull-ups
9 snatch
9 chest-2-bar pull-ups
Continue to increase by 3

2012-01-08T22:06:00.001-06:00

Buy In:

2 Rounds:

15 Air Squats
10 Presses (65/35)
5 box jumps

WOD:

3 Rounds For Time:

15 OHS (135/105)
20 Med Ball Push-ups
30 Sit-ups

OT:

Lunge Jumps!

As many as you can in 3 minutes.

Saturday, December 7th, 2012

2012-01-06T20:48:00.002-06:00

Buy-in:
2 rounds
10 one arm KB overhead squats (1.5/1)
10 L-pullups

WOD:
5 rounds for time
10 Deadlifts (225/175)
10 Clapping pushups
500m Row

OT:
3 min to find max snatch.
then...
5 muscle ups

Learn: The Forgotten Part of the Deadlift

Friday, January 6th, 2012" 3, 2, 1...Go!!!"

2012-01-05T23:11:00.005-06:00

Buy-In:
3 rounds
10 box jumps
20 squats
30 double unders

WOD:
Sprint 1 mile followed by burpees

Your time on the mile run will determine how many burpees you do:

Burpee Matrix:
1 minute = 10 Burpees
1-15 seconds = 2 Burpees
16-30 seconds = 4 Burpees
31-45 seconds = 6 Burpees
46-59 seconds = 8 Burpees

Example: an 8 min 33 sec mile would be followed by 86 burpees

OT:
Handstand walk the length of the box 2x's
50 games pushups

Learn: Pose Running

Thursday, January 5th, "Get it" WOD

2012-01-05T00:09:00.000-06:00

Buy-in:
30 Burpees
30 Renegade Rows (40/25 dumbbells)

WOD
"Get It"
For at time:
15 Clean and Jerks (135/95)
40 Double Unders
12 Clean and Jerks
50 Double Unders
9 Clean and Jerks
60 Double Unders
6 Clean and Jerks

OT:
Stretch (a necessity!)
20 One-legged romanian deadlifts with dumbbells (30/20)

CrossFit Promos
10% off when you purchase 3 months of CrossFit (Can only buy in Jan for Jan--March)

15% off when you purchase 6 months of CrossFit (Can only buy in Jan for Jan--June)

$10 off a month of CrossFit for you and a friend, when you're friend (someone you have encouraged to try CrossFit at the Downtown Y, who has never taken CrossFit at the Y) purchases a CrossFit month.
This is a year round deal.

Wednesday, January 4th WOD

2012-01-03T20:50:00.000-06:00

CrossFit Promos
10% off when you purchase 3 months of CrossFit (Can only buy in Jan for Jan--March)

15% off when you purchase 6 months of CrossFit (Can only buy in Jan for Jan--June)

$10 off a month of CrossFit for you and a friend, when you're friend (someone you have encouraged to try CrossFit at the Downtown Y, who has never taken CrossFit at the Y) purchases a CrossFit month.
This is a year round deal.

Buy-in:
Samson stretches
20 Ring push-ups
20 Ring pull-ups

WOD:
"Mary"
AMRAP in 20min:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

OT:
75 weighted sit-ups (40/25 weighted dumbbell)

Tuesday Jan 3rd, WOD

2012-01-02T20:00:00.002-06:00

Buy-in:
2 Rounds
25 ring dips
25 push-ups
2 rope climbs

WOD:
800 meter run
42 KB swings 55/35lbs
21 front squats 135/95lbs
400 meter run
30 KB swings
15 front squats
200 meter run
21 KB swings
9 front squats

OT:
40 T2B
30 Good Mornings
20 GHDs
10 HSPUs

Monday, January 2nd, 2012

2012-01-01T20:15:00.004-06:00

Buy-in:
2 rounds
10 Wall balls
15 GHD sit ups
15 Back extensions

WOD:
For Time
100 Burpee Pull ups

OT:
50 supermans
50 sit ups

Learn:

Saturday, December 31st, 2011 "Mystery WOD"

2011-12-30T23:24:00.004-06:00

Last WOD of 2011!!!

10am Class:

Mystery WOD!!
Close out 2011 the right way!!

Hint: forecast for tomorrow is 70deg and sunny...

11am:
Intro Class

Friday, December 30th, 2011

2011-12-29T20:37:00.002-06:00

Buy-In:
3 Rounds
5 Bear Complex (45lb bar)
5 Ring Dips
5 Pull-ups

WOD:
1-1-1-1-1 Build up to your max thruster weight

then...

AMRAP 16 min
3 Bear Complex (135/105)
3 Muscle-ups*
30 Double unders

*Muscle substitution: 3 pull-ups and 3 ring dips = 1 muscle up

OT:
10 Solid minutes of stretching

Learn: Importance of warming up and stretching

Thursday, December 29th, "Thirsty Thirties"

2011-12-28T22:19:00.000-06:00

Buy-in:
400m run
29 push-ups

WOD:
"Thirsty Thirties"
30 KB Swings (1.5/1 pood)
30 Burpees
30 HSPUs
30 Hollow rocks
30 Pull-ups
30 Box Jumps
30 Push press (95/65)
30 Front Squats (95/65)
30 Sit-ups
Run around the building and come back in the door you took off from

OT:
Stretch

CrossFit Promos
10% off when you purchase 3 months of CrossFit (Can only buy in Jan for Jan--March)

15% off when you purchase 6 months of CrossFit (Can only buy in Jan for Jan--June)

$10 off a month of CrossFit for you and a friend, when you're friend (someone you have encouraged to try CrossFit at the Downtown Y, who has never taken CrossFit at the Y) purchases a CrossFit month.
**year round deal!

Upcoming CrossFit Promos in Jan 2012!

2011-12-27T22:38:00.002-06:00

Start 2012 with a kip

10% off when you purchase 3 months of CrossFit (Can only buy in Jan for Jan--March)

15% off when you purchase 6 months of CrossFit (Can only buy in Jan for Jan--June)

$10 off a month of CrossFit for you and a friend, when you're friend (someone you have encouraged to try CrossFit at the Downtown Y, who has never taken CrossFit at the Y) purchases a CrossFit month.

Get it.

Fred (Fiji) and Katja (Slovenia) are encouraged to check out CrossFit in Auckland.

Wednesday, December 28th

2011-12-27T21:33:00.002-06:00

Buy-in:
28 Pull-ups
28 Box Jumps
28 Snatches with bar (work on form to prepare for WOD)

WOD:
Mainsite WOD
5RFT-
9 Deadlifts (135/95)
6 Hang Power Snatches
3 OH Squats

OT:
100 double-unders (you may do it for a time, but work on completing them if they are your nemesis :)

Tuesday Dec. 27th, WOD

2011-12-26T20:00:00.001-06:00

Buy-in:
row or run
then...
3 rounds
10 push-ups
15 sit-ups
20 squats

WOD:
4 Rounds of

in 5 minutes complete
400m run
AMRAP
5 power cleans 135/95
10 wall balls
15 ring rows
...
then 1 min rest

OT:
20 TGUs
20 HSPUs

Monday, December 26th, "Boxing Day" (in Canada)

2011-12-25T19:40:00.003-06:00

Buy-in:
26 burpees
26 push press (95/65)
26 air squats

WOD: Mainsite
"Box Jumps on Boxing Day"

AMRAP in 20 min
18 Box jumps
15 Toes-to-Bar
12 Pull-ups

Shoot for 8-9 rounds

OT
30 floor wipers (95/65)

Saturday, December 24th, Christmas Eve

2011-12-24T00:01:00.000-06:00

It's almost here . . .

10am
Buy-in
24 HSPUs
24 alternating jumping lunges

WOD
3RFT-
24 pull-ups
24 burpees
24 KB swings (1.5/1 pood)
24 Deadlifts (135/95)
24 Double-unders

OT
24 Hollow Rocks

*********************************************************************
11am
Buy-in
24 KTEs
24 air squats

WOD
3 RFT-
24 KB swings (1.5/1 pood)
12 Burpees
12 Deadlifts (135/95)
24 Sit-ups

OT
24 push presses (95/65)

Friday, December 23rd, "Christmas Adam"

2011-12-23T04:19:00.002-06:00

Who's the baddest of them all?

Buy-in:
23 jumping squats
Samson stretch
23 Snatch balances with bar

WOD:
"Christmas Adam" duo
Part 1-
For time:
Run 1000m (0.63 on treadmill)
100 push-ups
10 Snatches (135/95)

Part 2-
For time:
15-11-7
OH squat (95/65)
Box Jumps
1 Rope Climb after every round

OT:
Stretches with the band

Thursday, December 22

2011-12-22T00:38:00.000-06:00

-The snowman in the back finished the WOD and is "chillin"

Buy-in
30 KB swings (1.5/1pood)

WOD
4RFT-
30 Double-unders
10 Power Cleans (135/95)
10 Push Jerks
30 air squats
10 Ring Push-ups

(If larger class size, we will share bars. Some will start on ring push-ups and others on power cleans.)

OT
For speed: 400m (treadmill) for a time . . .
For mobility: Stretches and 20 Superman back extensions

Wednesday, December 21st, "Ho Ho Ho"

2011-12-20T22:02:00.000-06:00

Buy in:
20 Good Morning Back extensions
3 rope climbs (CrossFit Santa :))

Hands down near the hand of iron

WOD: "Ho Ho Ho"-Hands, Hangs, Hollows on the 21st day of December
21 HSPUs
14 Hang Power Cleans (115/85)
28 Hollow Rocks
28 HSPUs
21 Hang Power Cleans
14 Hollow Rocks
14 HSPUs
28 Hang Power Cleans
21 Hollow Rocks
. . . we're going to get good at counting

OT:
21 burpees
21 GHD sit-ups

rebekahpe@gmail.com Send me pics of the CrossFit-related activities or movements you perform inside or outside of class. We will start displaying what people are doing and how they are applying their functional movement skills to recreational activities, etc. Be proud. Be bold of your CrossFit! :)

Tuesday Dec 20th, WOD

2011-12-19T20:00:00.001-06:00

Buy-in:
400 meter run
40 alternating jumping lunges
30 dips
20 HSPUs

WOD:
3 rounds
400 meter run
25 power snatch 75/55lbs
20 DB squat cleans 45/25lbs
15 burpee box jump

OT:
50 toes-2-bar

Monday December 19th, Fran....Boom

2011-12-18T22:28:00.006-06:00

Buy-in:
2rds
400m run
10 Shoulder press (55lbs)
10 Front Squat (55lbs)

WOD: Lets start the week off with our old friend Fran...
"FRAN"
21-15-9
Thrusters (95lbs)
pull-ups

then...

Tabata:20 sec of work, 10 sec of rest x 8 (full tabata of each of the below movements)
KB swings (1.5/1)
SDHP (95/55)

OT:
100 sit-ups

Saturday, December 17th, WOD

2011-12-17T08:03:00.004-06:00

10am Class
Buy-in:
400m run
5 Inverted Burpees
10 cleans and jerks 95/55
10 push-ups

WOD:
5 RFT
5 Power Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
20 Burpees

OT:
100 Double unders
(each time you break do 5 deadlifts at 155/115)

11am class
Intro to 9 fundamental movements followed by beginner WOD.

**All are welcome to stay for the 11am class to work on any movements you want to improve. The box will be open until noon**

‎"Understand there is a price to be paid for achieving anything of significance. You must be willing to pay the price."-John Wooden

Friday, December 16th, Vote Now

2011-12-15T22:10:00.000-06:00

Buy-in:
Samson Stretch
30 tuck jumps
20 Mountain Climbers
10 Burpees

WOD

Vote Now, Downtown CrossFitters

"Helen"                                                 "Eva"
3RFT-                                                            5RFT-
400 meter run                                                 800 meter run
21 KB swings (1.5pood)                                   30 KB swings (2pood)
12 Pull-ups                                                     30 Pull-ups

Vote Now

Hit "like" for Helen. Hit "awesome" for Eva. Will check the results just before class.
Note: Voting more than once or hitting dislike, will automatically earn you 100 burpees.

I SEE YOU

OT:
30 weighted sit-ups (30/20)

50 double-unders for a time . . .
(If Eva, we will skip the OT.)

Thursday, December 15th, 10 more days til Christmas . . .

2011-12-14T23:24:00.001-06:00

It's almost here

(CrossFit list---ummm, conquer the muscle-up, an L-sit, 100 straight double-unders, no more ripped hands, but a ripped torso . . .)

Buy-in:
Snatch Balance 3-3-3 (guys work up to 95/ladies to 85)
20 Ring push-ups

WOD
AMRAP in 20min
8 Renegade Rows (35/25)
6 Dumbbell Jack Knives (20/15)
4 HSPUs
Dumbbell lunges from rowing machines to water fountains and back

OT
2 min L-hold

Wednesday, December 14th, Wednesday, Baby

2011-12-13T22:36:00.000-06:00

There's hope on the horizons . . . it's Wednesday

Strength

Push press 3 x 5 @ 75/50%
Shoulder press 3 x 5 @ 75/50%

WOD
5RFT-
20 Box jumps
10 Power Cleans (95/65)
20 Hip Thrusters
10 Toes-to-Bar

OT
30 bar roll-outs
L-sit work with pvc

2011-12-13T09:37:00.002-06:00

Buy In:

1 lap around building
then 2 rounds of:
10 pistols
10 GHD sit ups
5 HSPU

WOD:

100 air squats
50 KB swings (1.5/1)
40 sit ups
30 burpees
20 pull ups (strict/dead hang)
10 dead lifts (185/115)
100 push ups

OT:

stretch

Monday, December 12th

2011-12-11T17:12:00.004-06:00

Buy-in:

4 minutes of planks

30 air squats

30 double unders

WOD: "Death by Bear"

For time:

-7 Bear complex (135/105)

50 Double unders

-5 Bear complex (135/105)

75 Double unders

-3 Bear complex (135/105)

100 Double unders

OT: for the brave...

Run 1 mile

A good read: Technique for preventing tears and blisters

Saturday, December 10th

2011-12-09T20:20:00.003-06:00

10am class

Buy-in:

20 Medball sit ups

15 Medball cleans

10 Medball push ups

WOD: For time...

-400m run

21 OHS (115/95)

3 Burpees

-400m run

15 OHS (115/95)

9 Burpees

-400m run

9 OHS (115/95)

12 Burpees

-400m run

3 OHS (115/95)

21 Burpees

OT:

Stretch

11am free class:

intro to the 9 fundamental movements / beginner WOD

Friday, December9th 2011 "Karen"

2011-12-08T23:57:00.003-06:00

Buy-in:

2 laps around building

WOD: Crossfit classic, "Karen"

For time

150 wall balls (20lbs)

OT:

30 hip extensions (GHD)

Thursday, December 8th,

2011-12-07T20:17:00.001-06:00

Buy-in: 20 burpee long jumps

WOD:
50-40-30-20-10
Pull-ups
Sit-ups
KB Swings (1.5/1 pood)

Run to the top of the stairs after each round

OT: 30 push presses for a time . . .

Chorizo-Stuffed Dates Wrapped in Baconhttp://www.paleotable.com/2011/01/chorizo-stuffed-dates-wrapped-in-bacon.html

Mmmmmm

Wednesday, December 7th WOD

2011-12-06T21:44:00.001-06:00

Buy-in:
20 reps of a Rotator Cuff exercise
15 Burpee Pull-ups

WOD:
AMRAP in 20min
8 Squats
7 Ring push-ups
6 Hollow Rocks
5 Dumbbell Thrusters (45/30)
4 Power Cleans (105/75)
3 Wall Climbs

OT:
20 Floor Wipers (105/75)

Tuesday, December 6, "Trifecta"

2011-12-05T21:47:00.001-06:00

Standard Warm-up

Buy-in:
25 Romanian Deadlifts with dumbbells (30/20)
10 Back Raises on Glute-Hamstring Developer (GHD) Thank you to Dave and Lindsey for lend!

WOD: "Trifecta"
Back Squat 3-3-3-3-3
THEN
Single Arm Snatch Max 1-1-1-1-1
THEN
300 Double-unders for a time . . .

OT:
15 sit-ups on GHD

Monday, December 5th

2011-12-04T08:23:00.003-06:00

Buy-in:

15 toes to bar

5 deadlifts (115/95)

5 ring dips

10 pull-ups

WOD: 2 rds for time

30 deadlifts (185/115)

20 handstand push-ups

35 med ball cleans (20lbs)

25 ring dips

14 turkish get-ups (1 pood or less)

2 rope ascents

* if you can't climb the rope the substitution is towel pull-ups: 1 rope climb = 10 towel pull-ups

OT:

30 GHD sit-ups

Saturday, December 3rd

2011-12-02T21:24:00.002-06:00

10am class

Buy-in: 2 rds

Row 250m

3 bear complex (95/55)

6 wall balls

WOD: 3 Rounds

1 min box jumps

1 min burpees

1 min turkish get ups (1.5/1 pood)

1 min pull-ups

1 min sit-ups

rest 3 min b/w rounds

*each round is an all out max effort for total reps of each movement.

OT:

choose your favorite olympic lift and work on form for remainder of class

11am free class:

Buy-in:

Standard warmup

WOD:

3 rounds

30 wall balls

25 box jumps

20 push press (45lbs)

15 sit-ups

10 pull-ups

OT:

stretch

Friday, Dec 2 2011

2011-12-01T21:08:00.002-06:00

Buy-in: 3 rounds
30 double unders
6 cleans (95/55)
6 push jerks (95/55)

WOD:
Run 1 mile
21 squat clean and jerks (135/115)
Run 1/2 mile
21 clean and jerks (135/115)
Run 1 mile

OT:
4x20 second handstand holds

Thursday, December 1st

2011-11-30T22:09:00.010-06:00

Lake Tekapo, Rangitata, NZ

Day 1 of December 2011 . . . Tabata Time!

Buy-in:

12 inverted burpees for the 12 days of Christmas

WOD: Tabata Together at different stations

We will put 2-4 people at different stations, then rotate. There will be a 2 minute rest in between stations.

Stations are . . .

Run with 10" incline @ (10/9mph)

OH squat (55/75)

L-sit

Push press (95/65)

KB swings (52/35)

Push-ups

OT:

300 Double-unders for a time (YES)

2011-11-30T10:53:00.002-06:00

Wednesday Nov 30th, WOD

AMRAP in 30 Minutes

15 Deadlifts
15 Pullups
15 Rollout
30 Squat Jumps
30 TRX Squat Row
30 TRX Deltoid Pull
30 Biceps Curl
30 Triceps Press
2 Runs around the building

Tuesday Nov 29th, WOD

2011-11-28T19:35:00.003-06:00

Buy in:
400m run or 500m row
20 squat tuck jump
20 HSPUs

WOD
6 rounds for time:

30 walking lunges each round
21-18-15-12-9-6
pull-ups
sit-ups
one arm squat snatch 45/25

Monday, November 28th

2011-11-28T12:48:00.002-06:00

Buy-in: 20 Thrusters (95/65)

WOD:
5 RFT-
5 Deadlifts (155/105)
5 Power Cleans
5 Front Squats
15 Burpees

OT:
100 sit-ups for a time
or
15-9-6
KB Swings (52/35)
Pull-ups

Saturday, November 26th

2011-11-25T20:21:00.002-06:00

10am

Buy-in:

15 HSPUs

WOD:

6-9-12-15-12-9-6

Burpee Deadlifts (155/115)

Sit-ups

Push-ups

KTEs

OT: 50 hollow rocks

11am Free class

Buy-in:

15 Toes-to-Bar

WOD:

9-12-15-12-9

Deadlifts (135/95)

Sit-ups

Push-ups

KTEs

OT:

OH squat work

Friday Nov 25th, WOD

2011-11-24T20:00:00.000-06:00

Buy-in:
3 rounds
10 strict pull-ups
20 push-ups
30 sit-ups

WOD:
21-15-9
wall balls
pull-ups
400m run

Overtime:
30 toes-2-bar
1 total minute L-sit

Wednesday, November 23 Abs Before Turkey!

2011-11-22T22:41:00.003-06:00

Buy-in: 24 pull-ups and 3 rope climbs

WOD:

3RFT-

24 box jumps

24 hollow rocks

24 Toe-to-Bars

24 KB swings (52/35)

24 Reverse crunches (lower abs, baby)

OT: max OH squats (95/65) in 1 min

Enjoy a deliciously non-paleo Thanksgiving with family and friends!

Tuesday Nov. 22nd, WOD

2011-11-21T21:21:00.003-06:00

Buy-in:
max reps
:30sec box jump
:30sec SDHP 75/55
:30sec burpee
:30sec wall ball

WOD:
12-9-6
squat clean and jerk 155/105
400 meter run

Overtime:
Muscle up practice

30 superman
30 v-ups

Monday Nov 21st, 2011

2011-11-20T22:18:00.003-06:00

Buy-in:

5 min to reach max snatch

WOD:

21 handstand push-ups

3 pull-ups

18 handstand push-ups

6 pull-ups

15 handstand push-ups

9 pull-ups

12 handstand push-ups

12 pull-ups

9 handstand push-ups

15 pull-ups

6 handstand push-ups

18 pull-ups

3 handstand push-ups

21 pull-ups

*for those that can't do HSPU's, a 3 second handstand hold = 1 HSPU

OT:

30 burpees

30 double unders

Saturday Nov 19th, 2011 "Death by Cardio"

2011-11-19T08:04:00.004-06:00

10am Class

Buy-in: 3 rds

5 wall walks

1 rope ascent

(sub towel pull-ups if you can't climb the rope)

WOD: "Death by Cardio"

500m row

run 5K (use the map pictured for outside or hit the treadmill if you want to stay indoors)

500m row

OT: Choose one of the below fundamental movements and work on form

front squat

overhead squat

11am beginner class:

WOD: 4 rds

10 reps each

wall balls

air squat

push press

box jumps

Friday Nov 18th, WOD

2011-11-17T20:05:00.005-06:00

Buy-in:
30 chest-2-bar pull-ups
30 one arm DB squat snatch 45/25

WOD
Five rounds
7 Muscle-ups
21 Burpees

or

Five rounds
33 walking lunges w/ overhead plate 45/25
21 Burpees

Thursday Nov 17th, Strength WOD

2011-11-16T19:43:00.003-06:00

Agility Warm-up

Strength Work
Press
3-3-3-3-3-3

Squat
5-5-3-2-1-1

Wednesday Nov 16, WOD

2011-11-15T20:59:00.003-06:00

Buy-in: 2 rds

5 ring dips

10 pull-ups

15 air squats

WOD: "Lumberjack 20"

20 front squats (115 lbs)

1 lap around building

20 kettlebell swings (1.5 pood)

1 lap around building

20 overhead squats (115 lbs)

1 lap around building

20 burpees

1 lap around building

20 pull-ups

1 lap around building

20 box jumps

1 lap around building

20 DB squat cleans (45lbs)

1 lap around building

OT:

Stretch

Tuesday Nov 15th, WOD

2011-11-14T20:00:00.001-06:00

Buy-in:
3 rounds
10 one legged squats
10 L-pull ups
10 burpess

WOD:
8 rounds for max reps
Push press 75lbs, 20sec
rest 10sec
Alternating jumping lunges, 20sec
rest 10sec

8 rounds for max reps
Push ups, 20sec
rest 10sec
Wall ball, 20sec
rest 10sec

Overtime:
50 Good mornings
50 hollow rocks
Complete in any order

Monday Nov 14th

2011-11-13T21:29:00.003-06:00

Buy in:

4 laps around building

WOD: 7 RFT (155/105)

9 Deadlift

6 Hang power clean

3 Push jerk

OT: AMRAP 11 min

max double unders

Saturday Nov 12th, "Filthy Fifty"

2011-11-12T07:12:00.002-06:00

Buy-in:

1 lap around building

2 rds:

7 Pull-ups

5 Burpees

3 Bear Complex (95/45)

WOD: 10am Class

"Filthy Fifty"

50 Box jumps (24in)

50 Jumping pull-ups

50 Kettlebell swings (1.5/1)

Walking lunges, 50 steps

50 Knees-to-elbows

50 Push press (45lb bar)

50 Sit-ups

50 Wall ball shots (20lb ball)

50 Burpees

50 Double Unders

OT:

20 HSPU's (if you can't do HSPU's do HS holds. 10 sec hold = 1 HSPU)

11am Beginner Class:

Introduction to the 9 fundamental movements

WOD: "Terrible Ten"

Do ten reps of all movements in the filthy fifty.

Friday Nov 11th, "Fran"

2011-11-10T20:00:00.001-06:00

Agility warm-up

"Fran"
21-15-9
thrusters 95/65lbs
pull-ups

or

"Heavy Fran"
15-12-9
thrusters 135/95lbs
weighted pull-ups 45/25lbs

Overtime:
Spend time streching

Thursday Nov 10th, WOD

2011-11-09T20:00:00.001-06:00

Buy-in:
2-2-2-2-2
Thrusters

WOD:
15-12-9-6-3
power cleans 135/95lbs
bar facing burpees

Overtime:
Goat Work
(A "goat" is an exercise or movement you
hate, suck at, or both)
Spent time working on a Goat.

Wednesday November 8th, "Morrison"

2011-11-08T23:48:00.000-06:00

Standard Warm up

Buy in:
5-5-5 Overhead Squats
Use a weight that allows for good form

WOD
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Enlarge image
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie

Compare to: wednesday-july-6th-morrison

Tuesday Nov. 8th, WOD

2011-11-07T20:00:00.003-06:00

Agility Warm-up

WOD:
5 rounds for time:
10 HSPUs
20 Squat snatch 75/55 (move initiates with barbell below knees)
10 Chest-to-bar pull-ups

Overtime:
50 sit-ups
50 superman abs

Monday November 7th, Start of a new week

2011-11-07T10:34:00.000-06:00

Buy in
2 Rounds of:
-2 min AMRAP of Double-Unders

WOD:
5 Rounds for time of:
-Run around building
-15 Push Press (95/65)
-10 Lateral Jumps over Bar
-10 Toes To Bar

Overtime:
-20 hollow rocks

Saturday November 5th, "Count down"

2011-11-05T07:36:00.000-05:00

For Time: (this is a 20 min + wod)

100 Double-Unders 3:1 for singles
90 Russian Kettlebell Swings (1.5/1 pood)
80 Power Wall Balls (14/10)
70 Box Jumps (20″/14″)
60 Push-ups
50 Cals on the C2
40 Pull-ups
30 Burpees
20 Toes-To-Bar
10 Ball Slams (Heavy)

Beginners: cut everything in half.

11am class: (for new athletes, all others do previous wod)
3 rounds for time.
10 russian (face high) kettlebell swings
10 push ups
5 burpees

Friday November 4th, WOD

2011-11-03T20:00:00.003-05:00

Buy in:
5X5 Front Squats

WOD:
8 min AMRAP
3 thrusters 135/95
6 box jumps
9 pull-ups

Overtime:
stretch

Thursday November 3rd, "Snatch Crazy"

2011-11-03T10:28:00.002-05:00

Buy-in
Tabata single leg jump rope (must stay on the same leg for each round)
Count is the total number of jumps after the 8 rounds

WOD:
100 burpees for time
but.... every minute on the minute each athlete will perform 5 Power Snatches 75/55
After the Snatches, the athlete will have the remainder of the minute to do more burpees
Repeat each minute until each athlete performs 100 burpees

Note: an athlete can not do burpees during a round without the 5 snatches. If the athlete chooses to rest, they must skip the full minute and then start off the next minute with the snatches

Overtime:
20 full body plyo pushups for time

November 2nd, Farmer's carry

2011-11-02T09:13:00.000-05:00

Buy in:
25 Hollow rocks
25 KTE

WOD:
3 times around the building:
Farmer Carrying 2 dumbbells - 35/22
1st corner - 20 mountain climbers (each leg counts)
2nd corner - 20 push ups on Dbs
3rd corner - 10 push presses
4th corner - 10 squats (with weights on shoulders)

Overtime:
10 OH Squats 95/65

Tuesday November 1st. "death by cleans"

2011-10-31T23:01:00.000-05:00

Buy-in : 2 laps around building at Conversational Speed

WOD: 5 rounds for time
10 Hanging Squat Cleans 115/75
10 Burpee Bar Hops (jump back and forth over bar)
10 Feet to Bar or Toes thru rings

OT:
Death by Bars
Every minute on the minute do another Ground to overhead lift 135/95
Example: minute 1 do 1 lift, minute 2 do 2 lifts, minute 3 do 3 lifts etc....

2011-10-31T10:18:00.001-05:00

Strength
Advanced – Weighted Pull-up 3-3-3-3-3
Intermediate – Weighted Pull-up 5×3 @ most challenging level

WOD
For time,
30-20-10 reps of:
Kettlebell Swings (1.5/1 pood)
Goblet Squat

Ot
– 4 x 8-12 ring rows

saturday october 29th, "ladesma"

2011-10-29T05:50:00.001-05:00

Warm up:
Standard Warm up

Buy in:
5 min jog at your own pace

WOD:
"Ladesma"
Complete as many rounds as possible in 20 minutes of:
5 Dumbbell handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Substitions:
normal hand stand push ups ----> vs. dumbbell push ups
Piked push ups ---> vs. dumbell push ups
Feet to Bar ---> vs. toes through rings
Knees to elbows ---> vs. toes through ring

Overtime
Tabata Push ups/squats

Friday October 28th, WOD

2011-10-27T19:49:00.002-05:00

Standard warm-up

Burgener warm-up

Skill Work
Med Ball Cleans

WOD:
5 rounds
5 squat cleans 155/105lbs
20 wall balls
stair run

Thursday October 27th, WOD

2011-10-26T20:00:00.001-05:00

Agility Warm up

WOD
3 rounds for time:
400 meters
15 toes-2-bar
18 push-ups
21 SDHP 95/65lbs

Overtime:
30 abs roll outs with barbell

Wednesday, October 27th, "The James Complex"

2011-10-26T01:10:00.000-05:00

Warm up:

Standard Warm up

Strength

Bench Press

3-1-1-1

WOD: "The James Complex"AMRAP in 5 mins
1 rep = Burpee to Dead lift to Hang Clean to Push Press to Back Squat to back press 135/85

Then...
AMRAP in 5 mins in Raquetball court
35 double unders
35 Smash Balls 20/15

Then...
AMRAP in 5 mins
35 hollow rocks
35 renegade rows (each arm counts as 1)

Compare to: wednesday-june-29th

Tuesday, October 25th "BBB"

2011-10-24T16:31:00.007-05:00

"Bears, Beets, BattleStar Galactica"

Burpees, Box Jumps, Back Squats

Buy-in: 12 TGUs, 6 each arm (45/30)

WOD: "BBB"

5-9-13-17-13-9-5
Burpees
Box jumps
Back squats (115/85)
Finish the ladder with an 800m run
|

OT:
75 Sit-ups for a time

Weekend fun... What did you do this weekend

2011-10-24T10:29:00.001-05:00

Here are some of our CrossFit Girls showing off their skills this weekend.

What did you do this weekend to show off your CrossFit Skills?

Monday October 24th, "Bradshaw"

2011-10-24T10:19:00.001-05:00

Warm up:

standard warm up

Buy in:

Hand stand practice

Enlarge image

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

"Bradshaw"

10 rounds for time of:

3 Handstand push-ups

6 Deadlifts 225/155

12 Pull-ups

24 Double-unders

Overtime:

Band Stretching or foam roller

Saturday, October 22th

2011-10-21T21:34:00.003-05:00

10am

Buy-in: standard warm-up and 30 tuck jumps

WOD:

4 RFT-

400m run or 500m row

15 Clean and jerks (135/95)

OT: 20 bar roll-outs

**************************************************

11am

Buy-in: 20 push press (95/65)

WOD: AMRAP in 20min

20 Crossbody mountain climbers

15 Reverse Crunches

10 Deadlift (135/95)

5 Hang Power Cleans (135/95)

1 rope climb

Friday, October 21st, Brewing and Benching

2011-10-20T23:33:00.007-05:00

Get it, Brent!

"Brutal BrewHaha"

Buy-in:

5-5-5-1-1-1 max bench press

WOD: For a time . . .

Run to hill from room

15 burpees at the bottom

Run back up hill to room

10 inverted burpees

1 rope climb

5 inverted burpees

1 rope climb

5 inverted burpees

1 rope climb

Thursday, October 20th Birthday WOD #2

2011-10-19T21:57:00.002-05:00

"Fight Gone Brad"

Buy in: 50 mountain climbers

WOD:

As many reps as possible in a minute's time at each station. There will be 5 stations (or more depending on class size). We will have a one-minute break before repeating the round. There are 3 rounds.

Stations:

Burpee pull-ups

Med ball sit-up toss to wall

Power cleans(95/65)

Reverse Crunch with weight(15/10)

Goblet squats (30/45)

On call of "rotate," the athlete/s must move to the next station immediately for a good score. One point is given for each rep. Count total reps for each round. Add scores from all 3 rounds.

OT: 90 double-unders for a time . . .