May
13
2013
Chris, Amy and Angie knock out the donut run. Delicious!
Warm-Up: warm up to a weight you are going to workout with.
WOD
In 20 minutes
- Even minute, 5 Deadlifts
- Odd minute, 5 Shoulder press
After bash: 4 rounds tabata box jump, 12″ ( hip does not have to open). post max reps
no comments | posted in Workout of the Day
May
12
2013
Angie work hard, awesome!
Warm-up: 1 mile run
Three rounds for time of:
- Walking lunge, 100 ft
- 50 Squats
- 25 Back extensions
After bash: hip and leg mobility
2 comments | posted in Workout of the Day
May
11
2013
The girls are ready!
WOD
Complete as many rounds in 15 minutes of:
- 7 Kettlebell snatch right, 24/16kg
- 7 Kettlebell snatch left, 24/16kg
- 7 Burpee box jumps, 24/20″
- 7 Toes to bar
no comments | posted in Workout of the Day
May
10
2013
Look mom, this is easy weight.
SATURDAY SCHEDULE
- WOD’s 8:30, 9:30am
- Intro class with Jill, 9am
WOD
- Run 400 meters
- 21 Thrusters, 95/65lbs
- 21Pull-ups
- Run 400 meters
- 15 Thrusters, 95/65lbs
- 15 Pull-ups
- Run 400 meters
- 9 Thrusters, 95/65lbs
- 9 Pull-ups
no comments | posted in Workout of the Day
May
9
2013
Kelly going up in the world.
Dynamic Warm-Up
WOD
“Angry Annie”
50.40.30.20.10
Immediately followed by:
“Grace”
- 135/95 pound clean and jerk, 30 reps
After bash: devote 10 minutes to our weakness.
no comments | posted in Workout of the Day
May
8
2013
Sue B. dead lifting with a Kettlebell.
Dynamic Warm-Up (kettlebells)
WOD
200 meter prowler push, 90/50lbs
5 Rounds of:
- 1 rope ascent, 20/15′
- 24/16 kg kettlebell swing, 15 reps (32/24kg challenge wt.)
After bash: 100 DU or two minute trying.
no comments | posted in Workout of the Day
May
7
2013
JD does Fran at the CharMeck police Level 1 CrossFit Certificate course.
Dynamic Warm-Up
WOD
Complete AMRAP in 20 minutes of:
- 185/125 pound deadlift, 15 reps
- 7 Wall climbs
- 25 Box jumps, 24/20″
After bash: group stretch
1 comment | posted in Workout of the Day
May
6
2013
Boys will play.
Warm-up: pose technique
WOD
Ten rounds, each for time of:
- 100 meter Sprint
- Rest 90 seconds
After bash: 100 shoulder presses, 45/35. (fewest sets as possible)
Post times for each round to comments.
no comments | posted in Workout of the Day
May
5
2013
Barbell ab roller.
Warm-up: barbell complex
3 rounds
- 5 deadlifts
- 5 hang power cleans
- 5 front squats
- 5 squat cleans
WOD
For time:
- 30 GHD sit-ups
- 135/95 pound Squat clean, 15 reps
- 24 GHD sit-ups
- 135/95 pound Squat clean, 12 reps
- 18 GHD sit-ups
- 135/95 pound Squat clean, 9 reps
- 12 GHD sit-ups
- 135/95 pound Squat clean, 6 reps
- 6 GHD sit-ups
- 135/95 pound Squat clean, 3 reps
After bash: 30 ring dips
1 comment | posted in Workout of the Day
May
4
2013
Todd demonstrates the push jerk.
WOD, 10am
For time:
- Lung 200 meters
- 50 DB ground to over head, 45/30lbs
- 10 Hill sprints
no comments | posted in Workout of the Day