Thursday, March 31, 2011

110331 WOD:

CrossFit Open 11.2

15 min AMRAP
9 deadlift (155/115)
12 push ups (release at the bottom)
15 box jumps (24in)

warm up: 3 rounds
30 jumping jacks
distraction stretch
good mornings

It was a good showing by all our crew!! So proud of how far you guys have come :)

Wednesday, March 30, 2011

110330 WOD:

Mika with her counting helper Kai!!

AB CRUSH:

15 Weighted sit ups
15 V sit twists
10 reverse sit ups

5 rounds for time

then 2 rounds: 30 second reverse plank holds

warm up: 3 rounds
10 good mornings
10 shoulder pass through
turf d & b Butt kicks

Monday, March 28, 2011

110328 WOD:

10 minute work load...

30 sec Front Squats
30 sec tire jumps
30 sec shoulder press
30 sec rest

5 rounds max reps

warm up: 3 rounds
turf length down and back - Frankenstein's (for MM)
20 Air squats
10 KB swings

Friday, March 25, 2011

110325 WOD: Tabata This


This is a classic CrossFit WOD...

Tabata SDHP
Tabata Squat
Tabata Pullup
Tabata Pushup
Tabata Sit-up

warm up: 1 round
group MB toss
good mornings
100 jumping jacks

Thursday, March 24, 2011

110324 WOD

"Karen"

150 Wall balls for time...

Warm up: Run 200 m., 20 leg lifts, samson stretch. x 2

Wednesday, March 23, 2011

110323 WOD:

Todd, Brian, Pete & Mike representing for the boys!!
30 - 20 - 10

plyo squats
sit ups

warm up: 3 rounds

1 min. boxer's trot
10 sledge hammer swings
10 push ups

Tuesday, March 22, 2011

110322 WOD

15 burpees
20 SDHP
Run 400 m.
x 4

Warm up: Shoulder stretch, 10 pull ups, 10 box jumps x 3

Monday, March 21, 2011

110321 WOD:

21 - 15 - 9

Clean & Jerk
Knees to Elbows

warm up: 3 rounds
30 Double Unders (90 singles)
10 ball slams
30 lateral lunges (15 each side)

Friday, March 18, 2011

110318 WOD:



2 30 second bicep holds

then:
Pull ups...I'm talking real ones

NO CLOCK- just work - progressions

rest time = reverse wall climbs (5 minimum)

warm up:
row 250m
3 sets of 5 mod HSPU (hand stand push ups)
stretch lats/serratus/subscap

Thursday, March 17, 2011

110317 WOD

30 KB
200 m. sprint

X 4

Warm up:
10 good mornings
30 skater slides
10 knees to elbows

X 3

Wednesday, March 16, 2011

110316 WOD


10 Deadlifts
10 Push up-release at bottom
10 Box jumps

X 5

Warm up: 1 min jump rope, 30 sec 45 degree hold, 30 high knee toe touch X 3

Tuesday, March 15, 2011

110315 WOD

Down and back, turf length bear crawl
10 pull ups
X 5

Tabata Med. Ball Cleans...oh boy...

Warm up: Run 400m.  Shoulder stretch, 20 sit ups X 3

Friday, March 11, 2011

110311 WOD:


Part 3 of the Challenge pre-WOD's!!

1 minute each:

Push press
Front Squats
Push ups
SDHP

rest 1 min and go again...

Max effort

warm up: jump rope (2 min)
5 Toes to bars
10 crunch rolls

Thursday, March 10, 2011

110310 WOD: "MICHAEL"

We will be doing our first Hero WOD (this is also part of our Paleo challenge performance measure)


In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.


Run 800m (OR jump rope 2 mins if still down pouring rain)
50 back extension (we will be doing weighted good mornings)
50 sit ups

3 rounds for time

warm up: 3 rounds
sampson stretch (30 sec each leg),
walking lunges turf length
10 squat cleans (PVC) - shin to chin


Wednesday, March 9, 2011

110309 WOD: Baseline

Today, we are going back to basics...

The Baseline WOD:

run 400m
50 air squats
40 sit ups
30 push ups
20 box jumps
10 dips

warm up: 3 rounds
10 good mornings
15 KB swings
10 pull ups

Tuesday, March 8, 2011

110308 WOD: Partners :o)

Today should inspire a little "friendly" competition...

Pick your partner wisely!!

  • 200m Farmer's Carry (heavy!!) if you put the weight down you must do 5 burpees.

your partner will be doing:

  • Max rep Wall Balls

the goal here is to get the best possible score (max rep total) however, your partner will determine how long you get to continue by how fast they complete their 200m. The partner on the Farmer carry should WANT to be HUSTLING so that their partner has less time to achieve a better score.

Let's see who gets the best score for each team!! Should be fun :o)

warm up: 2 rounds
10 recessive lunges (each leg)
45 second airplane hold (each leg)
10 close grip push ups

Monday, March 7, 2011

110307 WOD: FRAN

Well, since we've been on a roll with the "ladies" we thought we would bring back Fran today!!

21-15-9
Thrusters/Pull ups

Rx: men 95lbs, women 65lbs

warm up: 3 rounds
10 push ups, 10 sit ups, 10 air squats

Friday, March 4, 2011

110304 WOD:

21 - 15 - 9

Deadlifts
burpees

THEN: plank contest

handstand drills

warm up: 3 rounds
turf length OH Walking lunges
10 tri- dips
20 skater slides

110303 WOD: Alesha's B-day WOD

HAPPY BIRTHDAY ALESHA!!

4 rounds for total reps

box jumps
sit ups
tire jumps (lateral)
push ups

warm up: 3 rounds
10 1 arm DB press (each arm)
40 jumping jacks
samson stretch (30 sec hold each leg)

Wednesday, March 2, 2011

110302 WOD: "HELEN"

Today, we introduce Helen...

400m run
21 KB swings (1 1/2 pood or 55 lbs)
12 pull ups

3 rounds for time

warm up:
10 burpees
15 sit ups
30 high knee toe touches

110301 WOD:

Sorry this is posted late, I didn't realize that it didn't post earlier today :(

15 SDHP
20 plank jacks
10 knees to elbows

5 rounds for time

ALSO, Happy Birthday Mike!!