5.01.12 WOD

April 30th, 2012

Learn from the master! Spealler explains double unders.

Skill
Double Unders

WOD
3 rds of:
50 Double Unders
20 Pistols (10 each leg alternating)
10 Push Jerks 135/95#

4.30.12 WOD

April 29th, 2012

STRENGTH
5 x 2 Barbell Complex of 1Squat Clean + 1 Push Press + 1 Back Squat + 1 Behind the Neck Jerk

WOD

Run 200m then 20 burpees
Rest 2 min
Run 200m then 15 burpees
Rest 1:30 min
Run 200m then 10 burpees
Rest 1 min
Run 200m then 5 burpees

4.27.12

April 26th, 2012

Dmitry Klokov with a 205kg snatch. That’s 452 pounds! Notice how low he goes in the bottom. Remember this when you overhead squat.

STRENGTH
Overhead Squat 7 x 3

WOD
Snatch/Pull ladder
12 Snatches      2 Pull Ups
10 Snatches      4 Pull Ups
8 Snatches        6 Pull Ups
6 Snatches        8 Pull Ups
4 Snatches        10 Pull Ups
2 Snatches        12 Pull Ups

Snatches are 135/95. Scale to 95/65, 75/55, 65/35, or 45/15 barbell as appropriate. Snatches can be power or squat.

4.26.12 WOD

April 25th, 2012

SKILL
5 x 3  Box Jump

WOD
“2 Minute Drills”
Wall Balls
Burpees
Knees To Elbows
Push Ups
Sit Ups

2 min AMRAP of all of the above exercises with 1 min rest in between.

4.25.12 WOD

April 24th, 2012

You trust these guys with your pull-up bar, don’t you?

Strength
10 minutes to establish a 1 rep max weighted pull-up.
WOD
5 Rounds for time of:
Run 200m
10 Push Press 95/65
15 Burpees

New CrossFit Lite Class

April 24th, 2012

The new CrossFit Lite class will be held on Mondays, Wednesdays, and Fridays at 1030 am and 530 pm. This class is for all newcomers and anyone looking to get a great workout without as much volume as the regular CrossFit class. The focus of this class will be in depth instruction on all of the functional movements that we use in our CrossFit classes. Each class will begin with instruction on a particular movement that we will be using in our workout that day. We will then workout as a group and finish off with some mobility and stretching. This class may be called Lite, but it is still very challenging. CrossFit Lite will benefit everyone from the first timer to the experienced CrossFitter.

New Schedule

April 24th, 2012

Monday, Wednesday, and Friday:

530am- CrossFit
930am- CrossFit
1030am- CrossFit Lite
530pm- CrossFit Lite
630pm- CrossFit

Tuesday and Thursday:

530am- CrossFit
930am- CrossFit
1030am- Strength
530pm-Strength
630pm- CrossFit

4.24.12 WOD

April 23rd, 2012

Make sure to use good etiquette while at the gym!

“Elizabeth”
21-15-9
Squat Cleans 135/95
Ring Dips

Cleans are full squat each time, scale to an appropriate weight. Dips can be scaled to a box or bench if necessary.

4.23.12 WOD

April 23rd, 2012

High Bar Backsquat- Bar rests at the top of the traps, torso remains upright, and butt drops as low as possible.

Strength
12 minutes to establish a 1 rep max of High Bar Backsquat
WOD
9 Thrusters 135/95
50 Double Unders or 25 Tuck Jumps
7 Thrusters 135/95
50 Double Unders or 25 Tuck Jumps
5 Thrusters 135/95
50 Double Unders or 25 Tuck Jumps

If you cannot do the prescribed weight, scale to a weight that is heavier than you would normally do thrusters at.

CrossFit Open Workout #1

April 10th, 2012

Workout #1 for the CrossFit Open is now finished. Here is the current worldwide leaderboard