Monthly Archives: April 2012

WOD – Monday April 30th, 2012

Perform the following movements in order:
4 Minute Max Calorie Row
3 Minutes Max Rep Pull-Ups
2 Minutes of Max Rep Bodyweight Back Squat (3/4 BWT for Females)
1 Minute of Max Rep Push Press/Jerk 135/95lb
(Resting exactly 60 seconds between each station)

Post WOD:
3 X 10 Ring Dips
3 X 10 GHD Sit Ups
3 X 10 Good Mornings

WOD – Sunday April 29th, 2012

Rest Day

WOD – Saturday April 28th, 2012

For Time:
30 Burpees
40 Push Press 95/65lbs
50 Pull Ups
60 Row for Calories
70 Push Ups
80 Sit Ups
90 Air Squats
100 Double Unders

WOD – Friday April 27th, 2012

“Diane”
21-15-9
Deadlift 225/155lb
Handstand Push Up

WOD – Thursday April 26th, 2012

Make-Up Day

WOD – Wednesday April 25th, 2012

Sunday, April 29th 2-5p Spring Potluck RSVP & Sign Up: Click Here Overhead Squat 5-5-5 Complete 5 rounds: 3 Front Squats @ 75% of 1RM Clean (weight starts from the ground) Sprint 120m *Rest 90 seconds between rounds

Paleo Challenge: April 30-June 4

What is the Paleo Challenge? This challenge is an opportunity to resist the temptation of eating like the majority of Americans consuming a high grain, high processed, high sugar diet. Think of this as a cleanse of the body by minimizing foods that cause more harm than good and a …

WOD – Tuesday April 24th, 2012

3 Rounds for Max Reps:
1 min AMRAP Box Jumps 24″/20″
1 min AMRAP Wallballs 20/14lb
1 min AMRAP Toes to Bar
1 min AMRAP Push Press 75/55lb (bar starts from the ground)
1 min AMRAP Burpees
1 min Rest

WOD – Monday April 23rd, 2012

Complete the following on the minute for 15 minutes:
1 Power Clean @ 75-80% of 1RM
4 CTB Pull Ups

Post WOD:
Bent Over Rows
8-8-8

WOD – Sunday April 22nd, 2012

Rest day

WOD – Saturday April 21st, 2012

Partner AMRAP WOD:
5 minute AMRAP:
5 Power Snatches 95/65lb
5 minute Rest
5 minute AMRAP:
10 KB Swings 1.5/1pd
5 minute Rest
5 minute AMRAP:
5 Power Cleans 135/95lb
5 minute Rest
5 minute AMRAP:
20 Wall Balls (20#/14#)
5 minute Rest
5 minute AMRAP:
5 Deadlifts 185/135lb

One partner works while the other rests.

WOD – Friday April 20th, 2012

“Christine”
3 Rounds for time:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps 24/20”

WOD – Thursday April 19th, 2012

Make-Up Day

WOD – Wednesday April 18th, 2012

4 Rounds for time:
400m Run
20 Wallballs 20/14lb
500m Row

Post WOD:
30 GHD Sit Ups
4X15m Partner Sled

WOD – Tuesday April 17th, 2012

Complete 5 rounds:
40m Shuttle Run
Max Rep Strict Pull Ups
*For shuttle run, sprint out 20m and back 20m
Post total pull ups completed

10 minute AMRAP:
7 Push Presses 115/85lb
7 Push Ups
7 Box Jumps 24/20”

WOD – Monday April 16th, 2012

One the minute for 20 minutes:
1 Clean

WOD – Sunday April 15th, 2012

No 9am Yoga today. Open gym today from 12:30p -2p. Great opportunity to develop new skill sets and chip away at weaknesses.

WOD – Saturday April 14th, 2012

Reminder: No 9a Yoga this Sunday Open gym this Sunday from 12:30p -2p. Great opportunity to develop new skill sets and chip away at weaknesses. Partner WOD for time: Partner Run 800m, Rest 2 minutes, *20 Squat Clean 95/65lb *20 Box Jump 24/20” *20 Overhead Walking Lunge with plate 45/33lb …

WOD – Friday April 13th, 2012

Open gym this Sunday from 12:30p -2p. Great opportunity to develop new skill sets and chip away at weaknesses. Reminder: No 9a Yoga this Sunday “Danny Dietz” 20 Minute AMRAP: 200m Run 5 Pull Ups 10 KB Swings 1.5/1pd 15 Push Ups

WOD – Thursday April 12th, 2012

Open gym this Sunday from 12:30p -2p. Great opportunity to develop new skill sets and chip away at weaknesses. Make-Up Day CFE: 3 Rounds: 800m Run 30 Medball Cleans 30 Overhead Walking Lunges (with medicine ball)

WOD – Wednesday April 11th, 2012

Open gym this Sunday from 12:30p -2p. Great opportunity to develop new skill sets and chip away at weaknesses. TT: 400m Run 3 Rounds for time of: 40 Double Unders 20 Overhead Squats, 95/65lb 10 Handstand Push Ups

WOD – Tuesday April 10th, 2012

Open gym this Sunday from 12:30p -2p. Great opportunity to develop new skill sets and chip away at weaknesses. 7 rounds: 3 Deadlifts 3 Hang Power Cleans *Do not let go of the bar during the round. Count a penalty if you come off the bar. *Work up to the …

WOD – Monday April 9th, 2012

Open gym this Sunday from 12:30p -2p. Great opportunity to develop new skill sets and chip away at weaknesses. 3 Rounds for Max Reps: 1 Min. Thrusters 45lbs 1 Min. Box Jumps 20″ 1 Min. Push Ups 1 Min. Double Unders 1 Min. Calorie Row 1 Min. Rest **In this …

WOD – Sunday April 8th, 2012

Rest Day. No 9a Yoga will be offered today.

WOD – Saturday April 7th, 2012

500 Partner WOD for time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats 100 Ring Dips

WOD – Friday April 6th, 2012

2010 USAW/CrossFit WOD: 10 Minute AMRAP of: 6 Squat Cleans 120/65lb 12 Pull Ups 24 Double Unders Post WOD: 10 minutes of handstand practice

WOD – Thursday April 5th, 2012

Make-Up Day CFE: 1 Round every 3 minutes for 8 rounds: 20 Stick Jumps Box Jump Ladder (women: 16” – 20” – 24”, men: 20” – 24” – 30”) – Up ladder, down ladder, up ladder 10m Forward Sprint 10 Power Wallballs

WOD – Wednesday April 4th, 2012

9-6-3 reps for time of: Thruster 135/95lb Muscle Up* *3 Ring Dips and 3 Pull Ups equal 1 Muscle Up Post WOD: 50 TGU

Cooking Fats Smoke Points

For health reasons, it is is important that fats do not smoke during the cooking process. Below are a list of fats and the temperatures that they begin to smoke. The temperatures listed below for each fat are an approximation, and may vary slightly based on a variety of factors. Fat …

WOD – Tuesday April 3rd, 2012

6 Rounds of: 1 rep Power Snatch 1 rep Overhead Squat 1 rep Snatch Keep weight the same for all 3 reps per round. Add weight per round if desired. 2 minutes max effort Toes-to-Bar. 6 x 50 yard sprints *rest 90 seconds between efforts. CFE: 20 min AMRAP: 40m …

WOD – Monday April 2nd, 2012

Combination lift of four movements that make up one rep: 1. Deadlift from floor to knee height, return bar to floor. 2. Deadlift from floor to hip height, return bar to the knee height. 3. High Pull from knee height to full extension, return bar to the floor. 4. Power …

WOD – Sunday April 1st, 2012

9a Yoga or Rest day