WOD Friday March 1, 2013

MOBILITY:  Quad Stretch

SKILL:  5x5x5 OHS

WOD:

1600m row for time

Rest 5 minutes 

7 min AMRAP

8 Push Press (135/95)

10 TTB

40 double unders (singles x3)

Here's a short you tube video that may help some of you on the row.  This is part of the paleo challenge.  

WOD Thursday February 28, 2013

MOBILITY:  Wrist Roll

SKILL: Pistol progressions

WOD:

4 RFT

250 m row

20 goblet squats (55/35)

15 situps

10 pistols (5 each leg)

5 hang cleans (95/65)

For a hang clean demo, click here.

For more technical info on hang clean positions, read here.

WOD Wednesday February 27, 2013

MOBILITY:  Shoulder passes and stir with PVC

SKILL:  Front Squat   2x2x2x2x2x2

WOD:  

"Fran"

21-15-9

Thrusters

Pull Ups

Rest 5 min THEN:

150 abs of your choice

Having trouble with kipping- try watching these videos on GWOD!

WOD Tuesday February 26, 2013

MOBILITY:

Spiderman stretch, 10 each leg, hold 2 seconds, while pressing knee toward elbow.

SKILL:

Group Burgener Warm up with PVC- Bar

WOD:

1 min max KBS (53/35)

then  

4 min AMRAP

9 leg lifts

6 air squats

3 power snatch (95/65)

then

1 min max KBS (53/35)

then

4 min AMRAP

9 leg lifts

6 air squats

3 power snatch (95/65)

then

1 min max KBS (53/35)

then

4min AMRAP   

9 leg lift

6 air squats

3 power snatch(95/65)

then 

1 min max kbs (53/35)

Score is total rounds completed, plus number of KBS

Here's a video of Coach Burgener leading the warm up and it will help you with your snatch form.

WOD Monday February 25, 2012

MOBILITY:  Sub-scap Shoulder smash, 2 minutes each side

SKILL:  Kipping/Muscle up Progression

WOD:

"Dirty Thirty"

30 Box jumps (24"/20")

30 Jumping Pull-ups

30 KB Swings (53#/35#)

30 Walking Lunges

30 Knees to Elbows

30 Push Press (45#/33#)

Good Mornings (45#/35#)

30 Wallball (20#/14#)

30 Burpees

30 Double-Unders

For those of you, and I know there's lots, struggling with double unders, watch this video series on RX Jumpropes, it helped me when I was learning.

See you tomorrow- it's going to be a fun one!

WOD February 22, 2013

WOD February 22, 2013

 

Skill:  Dead Hang Pull Ups

5X5X5X3X3X1X1

No legs (kipping), use a band if necessary

 

WOD:

CrossFit Poker, 20 Minute AMRAP

 

You wll see what it's all about when you arrive at the box!

 

Happy Friday Everyone!

 

Below is a video on Dead Hang Pull Ups!

 

 

 

http://www.youtube.com/watch?v=C_xPKEaHlmk

WOD February 21, 2013

WOD February 21, 2013

 

Skill:  Double Unders

 

WOD:

 

CROSSFIT TOTAL!

 

Find your 1 RM of back squat, push press and deadlift then add all 3 maxes together for your CROSSFIT total.

 

 

Great job everyone on box jumps--especially you ladies doing the challenge!  Keep up the good work!

WOD February 20, 2013

WOD February 20, 2013

 

Skill:  Skin the Cat

 

WOD:

"Betty"

5 RFT
12 Push Press 135/95

20 Box Jumps 24/20

 

 

Colleen Rocking her KBS!

 

 

 

Video on Skin the Cat:

 

 

http://www.youtube.com/watch?v=4i2_ImaWGzs

WOD February 19, 2013

WOD February 19, 2013

 

Skill:  15 minutes to find 1 RM of Clean and Jerk

 

WOD:

15 Minute AMRAP

20 Supermans

10 Clean and Jerks 95/65

6 Spiderman Push Ups

 

 

Below is a video on how to complete a proper clean and Jerk!

 

 

http://www.youtube.com/watch?v=yFSBGIPMa9A

WOD February 18, 2013

WOD February 18, 2013

 

5-4-3-2-1

 

--Rest 5 minutes--

 

6 Minute EMOM

10 KBS 55/35, then Mountain climbers

Score is total mountain climbers

 

Cindy rocking the farmers carry!

 

Don't forget to sign up for the paleo meeting!  We have the dates in zen planner.  Bernie and Cindy from Cindarella Paleo Catering will be here at the Wednesday meeting to show you all about their products as well!  

WOD February 15, 2013

WOD February 15, 2013

 

20 Minute AMRAP

 

30m Farmers Carry 55/35

10 Power Cleans 115/75

10 Frog Jumps

20 Russian Twisters 55/35

 

Charlene &Bryan working on the junkyard dog

 

 

LAST Day to order shoes is TODAY!!  

WOD February 14, 2013

WOD February 14, 2013

 

"Liz's Bday WOD"

200m Row

14 HSPU

37 Burpee Pull Ups

76 DU (228 singles)

200m Row

Happy Birthday TODAY to Katie G.! Thanks Coach Ponce and Kat for assisting Katie in achieving her goal!

 

 

HAPPY BIRTHDAY to Coach Liz!!  You will all feel the burn I am sure :)

 

Happy Valentiine's Day Everyone!

 



WOD February 13, 2013

WOD February 13, 2013

 

"Modified Babara"

 

3 RFT
20 Ring Rows

30 Push Ups

40 Sit Ups

50 Air Squats

3 minutes rest between rounds

 

Cash Out:  100 DU for time

 

Great job Karen N. at the team WOD this past Saturday!

 

 

The Paleo meetings are now working on zen planner, please sign up!

 



WOD February 12, 2013

WOD February 12, 2013

 

 

12 Minute AMRAP

10 Front Squat 95/65

8 Shoot Thrus

6 Wall Ball Situps 20/14

 

 

 

Kat Tearing it up at our team WOD this past Saturday!

 

 

Please bear with us as we get zen planner to allow you to sign up for the paleo meetings!  Sorry for the inconvenience!

WOD February 11, 2013

WOD February 11, 2013

 

15-10-5

 

Snatch 95/65

OHS 95/65

Hand Release Push Ups

 

HUGE Congrats to Coach Liz on passing her Level 1 Certification! 

 

This is the LAST week to order/pay for shoes!  CASH only and be sure to write your size, name and color on the board!

 

Please see the post regarding the paleo meetings!  The info is also on the board at the box.  Times are:

February 20th at 6PM and February 24th at 2PM.  Sign up on zen planner!

 

 

WOD February 8, 2013

WOD February 8, 2013

 

Hero WOD

In memory of Chris Kyle, U.S. Navy SEAL Sniper

 

38 Front Squats 115/75

40 Double Unders

38 CTB Pull Ups

40 Double Unders

38 Push Press 115/75

40 Double Unders

38 TTB

                                                                                    40 Double Unders

                                                                                    38 Power Cleans 115/75



 

Chris Kyle served in the U.S. Navy SEALS as a sniper from 1999-2009.  Chris had the most confirmed kills in military history at 160.  Chris was recently murdered in Texas, off duty shooting at a local range. 

 

I excpect all of you to try your hardest to make this workout, and if you can't tomorrow, make it up.  this man FOUGHT FOR YOU and he deserves to be honored.  NO ONE will complain that it's "too hard" or they are too sore....think of what he went through FOR YOU. 

 



WOD February 7, 2013

WOD February 7, 2013

Death by Wall Balls

EMOM

1 wall ball, then 10 sit ups, wait until the end of the minute and start again, increasing the number of wall balls by 1 to match the minute you are on- ie: minute 2, 2 wall balls, etc.  End the sit ups after round 10, if you fail before the 10th round, you must do burpees! 

Sandy, Rebecca & Kat cranking out dips & pull ups!

WOD February 6, 2013

WOD February 6, 2013

 

 

20 Minute AMRAP

 

5 Pull Ups

10 dips (box or ring)

15 Situps

 

 

 

Ray crushing a front squat--great job!

 

 

Don't forget to sign up for the Team WOD this Saturday at 9AM!

WOD February 5, 2013

WOD February 5, 2013

 

5X5 Push Press

5X5 Front Squat

 

 

50 Air Squats for time

 

 

 

Great job Scott J. on pushing through!

 

ATTENTION!  We will be havng our first TEAM WOD this Saturday February 9, 2013 at 9AM.  Team wods will be held every Saturday after that unless posted otherwise.  You can sign up on Zen Planner for the wod just like usual!  See you all there!

WOD February 4, 2013

WOD February 4, 2013

 

7 RFT

 

10 KTE

10 Box Jumps 24/20

10 Double Unders or 30 Singles

 

 

 

 

Everyone!  Please be on the watch for an update on a paleo challenge/meeting! We will be posting a meeting time soon on Facebook, the blog, at the gym and on our website. 

 

 

Go Elyse on her awesome Deadlift PR!