Saturday December 31st 2010

Have a safe and Happy New Year.

Closed for the week end. See you Monday when we shall resume the beatings. I mean regular programming and schedule.

Friday December 31 2010

"Nate"
Max rounds in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings


Strength:
Power Clean 3 3 2 1 1

Thursday December 29 2010

100 Ring Dips
100 KB Swings
100 Double Unders
100 Box Jumps
100 Squats
100 bench Press 135/95/55


Complete for time, in any order 2 rounds of:

Wednesday December 29 2010

Wod
AMRAP 15 Minutes of:
8 Burpies
3 PP @ 80% of SRP
10 Push Ups
5 K2E

Tuesday December 28 2010

Skill:
Front Squat 5 3 3 2 1 1
Wod:
185 pound Front squat, 3 reps
7 L-pull-ups
x7

Monday December 27 2010

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Scale as needed using only one bar

Sunday December 26 2010

Happy Holidays. This weeks hours
Mon 27th 10 A.M. Tues 28th 11 P.M.
Wed 29th, Thurs 30th and Fri 31st,
6 A.M. 12 P.M. 5 P.M

Friday December 24 2010

Wod:
Five rounds for time of:
95-pound Snatch, 10 reps
15 Pull-ups
75-pound Thruster, 20 reps


Warm Up: 10 minutes.
Skill Snatch.

Allow 30 minutes for this one!

Thursday December 23 2010

3xCFHQ
Wod:
For time
75 Sit-ups
150 Squats
75 Sit-ups

Wednesday December 22 2010

Deadlift 3-3-3
WOD
5 rounds of:
Deadlift 135 x 12
12 Pull-ups
Warm Up

1 x CFHQ
Dynamic Stretches then:
Hamstrings
Glutes
Quads
Back

Tuesday December 21 2010

Wod:
Clean and Jerks
Find your max.
Then Amrap 10 min of:
3/4 Max CnJ 3 reps
KB swings x 10

Monday December 20 2010

AMRAP 20 min
10 Burpie Pull Ups
There-Lunges 45#
10 Box Jumps
Back-Lunges 45#
25 D/U's


Warm Up
3 rounds of
10 Squats
5 Push Ups
30 sec Bicycle
5 hollow rock

Sunday December 19, 2010

Wod, 2 rounds of:
25 K2E
50 KB Swings
100 Squats
50 KB Swings
25 K2E


1 x CFHQ Max 10 minutes!

Then all together
2 rounds of
There and Backs
Inch worms
Lunges
Fannie wackers

Saturday December 18 2010

WOD
TBA
Warm Up:
15 Minutes to get warm.

Friday December 17 2010

5 rounds of:
135# thrusters max reps 15 sec
Rest 45 sec
Pull ups max reps 15 sec
Rest 45 sec
Max Burpees 15 sec

Thursday December 16, 2010

Wod
Max rounds in 15 min of:
Chest slappers x5
Squats x 25
AOHBS x 5
Post rounds and loads to comments

Wednesday December 15 2010

Wod:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Warm Up

Dynamic Stretching
Then 3 rounds of:

Inch Worms
10 Squats
Lunges
10 Dislocates
Long Jumps
10 Push Ups

Tuesday December 14 2010

Wod
Three rounds of:
10 Deadlifts
50 Situps

Warm Up

Dynamic Stretching
Then 3 rounds of:

30 Seconds Skipping
5 Burpies
30 Seconds Squat hold
5 Push Ups (slow)
30 Seconds Bicycle
50 Dips

Monday December 13 2010

AMRAP 15 min
5 x BW Back Squat
There
5 Skin the Cats
Clean and Back
SKILL:

Cleans as a group
Ring Skills, spotting skin the cat

Warm Up:
Skipping
Squat Jumps x 10
push ups x 10
x3

Sunday December 12 2010

AMRAP 15 min.
Onesies, Twosies, Threesies
Pull Ups
Clean
Box Jump


This Wod is inspired by Al's effort the other day. Complete as many rounds in 15 min beginning with 1 and moving through 2 3 4 till time runs out.

Skill: Cleans, High hang or from the ground. Your choice. Find your max then use 80% of that in the wod

Warm Up: Get warm 10 minutes

Saturday December 11,2010

Warm Up:
15 Minutes "Get Warm" Then:
Something you suck at for 10 Minutes
Then, 30 minutes to complete in any order as many of the following as possible:


1000 rep challenge:
100 Pull Ups
100 Squats
100 Hollow Rock
100 Lunges
100 Push Ups
100 D/U's
100 KB Swings
100 Shoot Throughs
100 K2E
100 DIPS

Friday December 10 201

8 rounds of:
5 Burpees
10 Alternating lateral step KB Swing
5 Burpees
10 Alternating Lateral step KB Swing
10 Toes to Bar

Thursday December, 9 2010

WOD:
AMRAP 15 Min:
20 D/U's
15 Squats
5 x BW BP
5 Burpies

Warm Up:
Dynamic Stretching
Then
3 rounds of:
1 min skipping
30 Second squat hold
5 Bar Thrusters

Tuesday December 8, 2010

10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
OR, if you lifted yesterday.
Tabata Something else.

20 seconds on 10 seconds off over 8 rounds of:
Pull Ups
Push Ups
Sit Ups
Squats

Tuesday December 7, 2010

21-18-15-12-9
rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

or

CrossFit Football Total

Monday December 6 2010

CrossFit Football take 2
Time to start retesting. The percentage increase or decrease in weight moved relative to bodyweight multiplied by your attendance. Winner takes the pot.

Sunday December 5 2010

Warm Up:
1 X CFHQ
2 min out 2 min back

Skill:
Dead Lift.

WOD:
50 reps each of:
Tuck Jumps
D/U's
B/W Deads
KB Swings
Push Press 45#
Burpees

Saturday December, 4 2010

4 rounds of:
400M run
30 Pull Ups
30 Push Ups
30 Hollow Rock
30 Back Extensions

Warm Up:
15 minutes CFHQ

Friday December 3 2010

Skill/Strength
Squat Clean 3-3-2-2-2-1-1-1-1-1
Wod:
AMRAP 8 minutes
3 HSPU
5 S/C @ 70%


Warm Up:
15 D/Us
5 Baby Cobra
5 Burpies
5 Ring Dips

Thursday December 2 2010

B/P - 3 3 3
Then
21 15 9 of:
Hollow rock
Shoot throughs.
D/U's

Between each round do 5 Up and Overs


Warm Up - TBA