Classes will resume Tuesday January 3rd (sorry for the error before).

Homework:

WOD 1 ~

7 rds:

10 burpees

10 sit ups

WOD 2~

Tabata (20 sec on 10 sec off)

sit ups

push ups

squats

WOD 3~

10 rds:

20 tuck jumps

20 squats

Thank you to both of our crews (AM and PM) for the Christmas wishes and generous gifts. It means so very much to have all of you in our lives and we feel so blessed to have shared another year with each of you! Have a great holiday and we will see you on Tuesday Jan. 3! :)

There will be no class December 26 - January 2. Classes will resume as normal on Wed. January 4th.

WOD~ Remember to wear your favorite holiday gear!

WOD~ "12 days of Crossfit"
1- Plank (5 sec hold)
2- DB thruster
3- AB mat sit ups
4- pull ups
5- BURPEES
6- box jumps
7- push ups
8- kb swings
9- DB squat clean and press
10- Jumping lunges
11- KTE
12- DU

There will be no class December 26 - January 2. Classes will resume as normal on Wed. January 4th.

WOD~

Snatch Practice

Then....

Clean Ladder

Post rounds completed to comments.

There will be no class December 26 - January 2. Classes will resume as normal on Wed. January 4th.

WOD~

DL 3x5

Then...

3Rds:

10 DL (275/185#)

10 Lateral burpees over bar

Army Spc. Trevor E. Win'E, 22, of Orange, California.

Win'E died in Tikrit, Iraq, from injuries sustained on April 30, 2004 when his convoy vehicle hit an improvised explosive device. He was assigned to 24th Quartermaster Company, Fort Lewis, Washington. Died on May 1, 2004.

WOD~

"Trevor Win'E"

Teams of four complete the following:

300 Pull ups

400 Push ups

500 Sit ups

600 Squats

Execution: This is a team effort so it is accumulative reps. Only two teams members can exercise at a time, and all reps must be completed before moving on to the next movement (i.e. finish all pull ups before moving on to the push ups). FORM COUNTS!!

Post team time to comments.

THERE WILL BE NO CLASS WEDNESDAY EVENING.

We will be attending the funeral of our friend, Mayor Dick Bolender.

WOD~

"Wittman"

7 rounds:

15 KB swings 1.5/1 pood

15 Power Cleans 95/65#

15 Box Jumps... 24"

Post time to comments.

HAPPY BIRTHDAY DIANE!

A SPECIAL HAPPY BIRTHDAY TO OUR DIANE!

WOD~

Snatch Work

Then....

AMRP20

5 snatches (95/65#)

10 OHS

20 Lateral Jump Burpees Over the Bar

Post rounds to comments.

WOD~

Shoulder Press 3x5

Then...

30 Pull up

10 Burpees

20 Pull up

20 Burpees

10 Pull ups

30 Burpees

WOD~

"Bradshaw"

10 Rds:

3 Handstand Push ups

6 DL 225/155#

12 Pull Ups

24 Double Unders

***30 Minute Cap****

Post weight and times to comments.

Team up!

In teams of 2~ Move 15,000 lbs from ground to overhead for time. You can each use any weight increments that you would like. You may work at the same time. Just find a way to complete the task. Post time and weights to comment.

TIME TO WORK OFF THAT TURKEY!

WOD~

Bench 3x5 with Max Pull ups between rounds.

Post weight sets for each to comments.

WOD~

Back squat 3x3

Then....

5min row

4 min box jump

3min HPC (95/65#)

2min slamball

1 min sit ups

If you can keep track, post total count to comments as your score. Otherwise just post weight sets to comments.

This week's evening classes will be held at 5:30 pm on Monday, Tuesday, and Wednesday! We will have no class on Thursday.

WOD~

PART 1~

For time:

50 DU (sub 150 singles)

21 -15-9

Push Press

Air Squats

50 DU (sub 150 singles)

PART 2~

Tabata Mash Up

1 arm alternating KB swings (55/35#)

Push ups

This week's evening classes will be held at 5:30 pm on Monday, Tuesday, and Wednesday! We will have no class on Thursday.

WOD~

SP 3x5

Then...

Row 500m

21 DL (185/135)

Row 500m

15 DL

Row 500 m

9 DL

Post weight sets and times to comment.

BOOTY BLASTER

My new shirt says it all! (Thanks Becky!) Let's get ready for a Booty Blaster!

WOD~

4 rounds:

Each round consists of 6 cycles of the movements below. All are performed with the same dumbbell weight.

1 HPC

1 FS

1PP

1 Lunge -right

1 Lunge -left

**During the round you cannot set the weight down until you have completed all 6 cycles.

**For each time you set the weight down, you will owe 10 burpees at the end of the wod. (We will keep track for you. :) xoxoxo)

**You can rest as needed between each round.

**If you can, go up in weight with each round so that you successfully perform the heaviest weight possible on the last round (6 cycles).

**If this confuses you.....no worries, we will explain further and help you out.

Post DB weight sets of each round!

WOD~

OHS 5x1

FS 5x1

BS 5x1

Post weight sets to comments.

WOD~ "Jack"

AMRP20

10 PP 115/85#

10 KB 1.5/1 p00d

10 b0x jump

Post times and weights to comments.

WOD~

3 Rds:

400m run

30 Box Jumps

25 K2E

20 DL (135/95#)

Post time to comments.

Post weight sets to comments

WOD~

10 Rounds

10 Thrusters (95/65#)

10 Ring Push Ups

**Time cap at 25 minutes!**

Post time and weights to comments.

Although this is one of the clips that BZ didn't PR on, it really makes us realize just how much we are going to miss him. BZ has been a true die hard committed member of our little box and we wish him well on his journey into the Navy. We are honored to be a part of his life and so very proud of him. We will miss you BZ! (At least the drill instructors will always know where the beach is....perhaps you could point it out to them BZ .... use your guns to demo)

Come and join us in wishing him a farewell. His choice of WOD this PM with dinner to follow at El Fuegos.

WOD-

"Crossfit Total"

Three attempts at each lift to reach your 1rm.

Strict Press
Back Squat
Deadlift

Add up your highest completed lifts from each lift to receive your total score. However post each lift- Ex: 110/250/275= 635

Post time to comments.

WOD~

Front Squats 3x3

Then....

21-15-9

SDHP (95/65#)

Lateral burpees

Post weight sets and time to comments.

I couldn't resist! Who has the longest hair??? Toss up but we think Casper wins. :)

WOD~

3rds:

500m rouw

30 kb swings (70/55#)

30 push ups

Post times to comments.

WOD~

10-9-8-7-6-5-4-3-2-1

Deadlift

Shoulder Press

Try to choose your weights so that you can successfully complete each round without dropping. If you can increase the load as you go, do so. This is not a timed wod. Post weight sets to comments.

WOD~

15 min max snatch

Then...

AMRP12

15 KB

15 Broad Jumps

30 Double unders

Post weight and time to comments.

WOD~

Tabata

Pull ups

Push ups

Sit ups

Squats

Post total -- lowest count of all 8 rounds is your score for that event.... so challenge yourself, pace yourself, but don't cheat the clock for a score.

WOD~

15 min to find max Shoulder Press

Then...

AMRP12

3 Power Clean

5 Front Squats

7 Push Jerks

Post times and weight sets to comments.

WOD~

150 KB Swings

*10 burpee penalty if there is a pause or break from your swings! :)

Post time and burpee total to comments.

WOD~

15 min to find 1 rep back squat

Then....

21-28-25-12-9-6-3

DB alternating walking lunges

DB squat clean and thrusters

Post weight and times to comments.

"I'm too sexy for Becky's shoes"

WOD~ As an honor to Becky's new bubblegum pink weightlifting shoes, here is a WOD for you appropriately named, "I'm too sexy for Becky's New Shoes"

3rds:

1min HPC (75/55#)

1 min FS

1 min PP

1 min Push up on the bar

1 min lateral jumps over the bar

1 min rest

*Use the same weight/bar for all movements. Don't be a hater, you all know you want these shoes! (Throw all rotten tomatoes Becky's way.)

Post weight and time to comments.

WOD~

Snatch work

Then....

7 Rounds:

8 Snatches (95/65#)

8 Handstand push ups

Post time to comments.

WOD~

DL 3x5

Then...

"Christine"

3rds:

500m row

12 BW DL

21 Box jumps (go high today- add an extra plate on top as a challenge)

Post weight set and time to comments.

WOD~

Shoulder Press 3x5

Then...

3 rounds:

60 sec C2B Pull ups

30 sec rest

60 sec slamball

30 sec rest

60 sec push up

30 sec rest

60 sec shoulder to overhead

30 sec rest

Post weight sets to comments.

Sarah and BZ working on their swings while Mike gets in his rowing during our last "Helen".

WOD~

OHS drill

Then...

AMRP12

6 Squat cleans (135/95#)

12 Pull ups

24 Double Unders

Post weight set and times to comments.

WOD~

Snatch Balances

Then....

"Helen"

3rds

400m run

21 KB swings

12 Pull ups

Post time to comments.

WOD~

SP 3x5

Then....

AMRP 12

10 burpees

10 ring dips

200m run

Post weight sets and time to comments.

WOD~

Max Squat Clean 15 min to find

Then....

AMRP15

10 SQUAT clean and thruster 135/95#

10 Lateral Burpees over the bar

Post weight sets and rounds to comments.

It's a dynamic day!

Dynamic movements are basically when muscles can be worked on their own, without equipment or outside force. Unlike the resistance training we incorporate, dynamic exercises force the muscles to use body force against another in order to provide tension. These exercises don't need equipment but they fatigue the muscles in unique ways by creating force and resistance with your own body weight and can reach a huge range of motion.

WOD~

OH Squats 3x3

Then...

AMRP12

3 C2B pull ups (if you can, release at the top)

6 Clapping push ups (if you can, slap chest)

9 Jumping back squats 75/55#

Post weight sets and time to comments.

WOD~

15 min to find max DL

Then...

15-12-9-6-3

DL 225/155#

Handstand push ups

Post weight sets and time to comments.

WOD~

Bench 3x5 with max pull up attempt in between sets

Then....

3rds:

20 push ups

400m run

Post weight sets/counts and time to comments.

Elizabeth

Those of you at Monday night's WOD will understand the humor of this picture! How do you do your squats? Flap your arms like a chicken? Frog hop/bounce? Praying? Such diversity! :)

WOD "Elizabeth"

21-15-9

Squat cleans (YES- that is BELOW 90!) 135/95#

Ring dips

Post weights and times to comments.

WOD~

For max reps:

4 min rowing for calories

60 sec rest

3 min kb swing (55/35#)

60 sec rest

2 min BW back squats

60 sec rest

1 min shoulder to overhead (95/65#)

Post weight and rep total to comments.

The Crossfit Pyramid

The foundation of the CrossFit Pyramid is ''Nutrition''. This is something that cannot be overlooked, as it is the base of all that we do to achieve ultimate health. I know you hear us preach Paleo style eating to you.... it is what your body needs to achieve our goals. The processed foods and sugary drinks are not going to help us achieve the healthy weight, look, or feelings that we are longing for. So...... as a reminder, CrossFit's nutrition prescription:

"Eat meat and vegetables, nuts and seeds, some fruits, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat...Nutrtition can be a toucy topic, like politics or religion, that people take very personally, but good nutrition is the foundation not only for general health but also for high-performance fitness.'' - Coach Greg Glassman.

We will take care of the remainder of the pyramid for you, but YOU need to be responsible to take care of the foundation!

WOD~

OHS Drill

Then...

5 rounds:

10 OHS (115/75#)

15 Pull ups

400m Run

Post weight and time to comments.

Our last HooverBall match of the season was a blast. We had a great turn out for the wod and game to follow! Eighteen people on Labor Day is awesome!! We hope you had as much fun as we did!

WOD~

Back Squat 3x5

Then...

In teams of 2, complete:

3 Rds:

60 Double Unders

40 Walking Lunges w/ a plate, db, or sandbag

Post weight sets and time to comments.

YAHOO!

Way to go Tracey on completing your first WOD as rx! That is an awesome accomplishment! Just wait, this is only the beginning!

WOD~

DL 3x5

Then....

"CF Games Open Sectional #2"

AMRP15

9 DL (155/100#)

12 Push ups (hands off the ground at bottom)

15 Box Jumps

Post weight sets and rounds to comments.

Helen

WOD~

"Helen"

3rds:

400m run

21 kb swings 55/35#

12 pull ups

Post time and weights to comments.

Time to Get Our Run On!

Gary, do you have your running shoes ready?????

WOD ~

10 rds:

100m sprint

Try to maintain your first time throughout all the sprints. Post time from each round to comments.

WOD~

Snatch practice

Then....

AMRP12

5 Snatch Grip DL

5 Snatches (Power 95/65#)

5 OHS

Run 100m

Post rounds and weight to comments.

WOD~

Run 800m

Tabata Thrusters (95/65# - 8 rds total)

Run 800m

Post time and weights to comments.

WOD~

10-9-8-7-6-5-4-3-2-1

Bench Press

Strict Pull ups (weighted if you can)

There is no time on this. The weight should be challenging so that you are near fail each time. If it seems too easy to pump out the first 10.... ADD weight. As for pull ups, if you are on bands, use a lesser band so that it is a struggle. It is okay if it takes multiple attempts to reach your number for the round.

Post weight to comments.

Not 1, Not 2, But a 3 part WOD today!

WOD~

Part 1 -> DL 3x5

Part 2 -> "Death by Burpees"

Tabata mash up of DL and Burpees - you will alternate each movement but still do a total of 8 rounds of DL and 8 rounds of burpees

Part 3 -> Max pull up attempt

Post weight sets, total count with weights, and max pull up amount to comments.

Hey boys and gals, better watch out because this 13 year old is about to pass you up! She did 70# overhead squat for 5 reps today! Way to go Taylor! Getting Strong! :)

WOD~

15 min attempt for you clean and jerk max

Then ....

30 Handstand push ups

40 Pull ups

50 Double Unders or Slam balls (I suggest you Embrace Your Suck... but it is your choice today!)

60 Sit Ups

70 Squats

Post weight sets and time to comments.

It's a weight and metcon kinda day

When we coach heavy strength days, often times we will tell people to take off their shoes. Footwear or lack thereof is a valuable tool for optimizing workout performance. Why? Our response is to 'get back to nature and get rid of the cushy padding that makes you wobbly.' But, being a teacher, I can best explain this through Newton's third law of motion: "for every action there is an equal and opposite reaction." So, think of it this way, while you stand on the ground, you are pushing down on the ground and in return the ground pushes back on your feet. Following me so far? So to optimize our lifts while we are working out, we want to get back as much as possible of that energy back. More energy returned equals a stronger lift.

This in turn leads us to the second use of physics; harder surfaces and materials transfer energy better than softer, cushy surfaces and materials. So, think about it, when you are standing on the hard ground in cushy tennis shoes, there is a larger buffer that will absorb the transfer of energy. Whereas, barefoot, there is no little to no buffer for the transfer of energy. Not to mention that lifting in bare feet helps to create stability and flexibility in some joints and muscles. Lon Kilgore and Mark Rippetoe argue this point by stating that "there is an increased chance for a balance or stability loss-induced injury while lifting heavy weights, since perfect balance cannot be assured on an imperfect surface". Bare feet bring more stability and increased force transfer, which yields stronger lifts. Not to mention, many of the name brand tennis shoes today have a higher heel (think Shox), which will through you quickly onto your toes. A definite no-no!

So,if you don't have weightlifting shoes, then take those shoes off during heavy lifting days!

WOD~

Shoulder Press 3x5

Then...

3rds:

20 KB Swings 70/55#

15 Box Jumps 24"

9 Push Jerks 155/105#

Post weight sets as well as times / weights to comments.

SWEAT ANGELS OF THE WORLD...UNITE!

I think it's time to capture some fun and unique sweat angels like we used to do. So be on the look out for the sweat angel paparazzi!

WOD~

Team Wod~ Teams of 3, one person working at a time. If you do not have teams of 3, divide each movement by 3 and then calculate for the number of team members. If you do not get this, no worries.... we can help!

50 Handstand Push Ups

100 HPC (155/105#)

150 Pull ups

200 Box Jumps

Post team champions to comments. Remember, scaled weight plays an impact on the championships!

ARE YOU A MAN OR A BEAR????

Yet another version of fire power! Bam Bam!

WOD~

Back Squat 3x5

Then...

3rds:

Bear Crawl for distance

5 man makers w/ db (45/25#)

• *Manmakers - holding two dumbbells, jump out to a plank position with a db in each hand. Do a push up, then one arm does a back row. Do another push up, the other arm does a back row. Next jump into a squat position - SET YOUR BACK EACH AND EVERY TIME, we are going to be on your cases! Squat thruster to finish off your 1st manmaker. :) Yippee!

Post time and db weight to comments.

Not quite sure what this is.... but he is motivated! :) FIRE POWER- bam bam!

WOD~

Tabata style: (Dudes 55#/ Dudettes 35#)

Single arm kb swing - left arm

Single arm kb swing - right arm

SDHP with kb

KB snatch - left arm

KB snatch - right arm

Post weight and times to comments.

WELCOME BACK MARIA! Maria and Jamey get their pull ups on. What a great way to start the week!

WOD~

On the minute, every minute perform the following. Add a movement for each round.

DL 185/135#

Push up

Example:

1st min --> 1 DL, 1 push up

2nd min --> 2 DL, 2 push up

3rd min --> 3 DL, 3 push up

Go until failure.

Post rounds (minutes you performed each movement successfully) to comments along with weights.

TEAM RELAY

WOD~ TEAM RELAY!!!!!

In teams of two, perform the following, relay style:

Complete AMRP20

1 Power Clean 135/95#

2 Hang SQUAT Cleans

3 Push Jerks

One person completes a full round, then the second person completes round 2, etc until 20 minutes are up. The same weight/bar should be used for all of the movements. Score is the combined total rounds. Post rounds and weight to comments.

Congratulations!

A big congratulations to Stacey and Tim on their wedding day. Also, did you check out Diane???? HOT MAMA! You are one beautiful, strong mama!

WOD~

4 rounds:

5 C2B Pull ups

10 Single arm KB thrusters (5 each side)

15 burpees

YEAH BURPEES!

Post time and kb weight to comments.

HooverBall at 5:30PM this Friday. Bring a dish to pass and whatever you would like to drink. We will be grilling out burgers and dogs. See ya then!

WOD~

Tabata

Ring push up/push up

SDHP 95/65

Wall ball

Slam ball

burpees

Just do it. If you can keep a count through the entire thing, the score would be your total count. However, focus on giving it your all and just doing it rather than counting!

WOD~

5 Rounds:

5 Squat Cleans 185/135#

7 C2B Pull ups

Post time and weights to comments.

WOD~

5 rounds:

3 snatches 95/65#

15 OHS 95/65#

Run 400m

Post weight and time to comments.

WOD~

DL 3x5

Then.... "CF Game Open Sectionals 11.2"

AMRP15

9 DL 155/100#

12 Push Up

15 Box Jumps

Post weight sets and rounds to comments.

It's a Fran-ish kinda day......

WOD~

Thrusters 7x1

Then...

AMRP10

Thrusters 95/65#

C2B Pull ups

**First round starts with 3 thrusters, 3 pull ups..... Second round is 6 thrusters, 6 pull ups.... Third round is 9 thrusters, 9 pull ups, etc. So each round you add 3 onto your set.

Score is total amount of thrusters and pull ups. Comments should appear with weight sets and then 18/16 format (For example: 18/16 says that you got into the 3rd round and did the 3 (1st rd)+6 (2nd rd) +9 (3rd rd) of thrusters, but you only got a total of 16 C2B before time ran out, 3 (1st rd)+6 (2nd rd)+5 (only completed 5 in 3rd b/4 time ran out). WHEW! Got that?????

MORE HOMEWORK!

WOD 1~

"Pushing Nicole"

3 Rounds:

Run 400m

max push up in 1 minute

Post time and push up numbers to comments.

WOD2~

AMRP20

5 pistols each leg (one-legged squat) - sub for this would be to lightly hold the door frame to do pistols or if it really freaks you out, do 10 squats

10 burpees

15 double unders

Post rounds to comments.

WOD 3~

3 Rounds:

15 KB Front Squats

25 KB Push Press

35 KB Swings

45 Sit ups (if you want an extra challenge, do the situps holding the KB)

Post time to comments.

See all of you next week Monday!

STRENGTH DAY!

WOD~

Back Squat 3x5 -- max sit ups in a minute between rounds

Bench Press 3x5 -- max pull up attempt between rounds

Post weight sets as well as sit up/pull up attempts to comments.

Jack

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survivved by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD "Jack"~

AMRP20

10 Push Press 115/ 85#

10 KB swings 1.5 /1 pood

10 box jump 24"

Post weight and rounds to comments.

WE'RE BAAAAAACK!

WOD~

3 Rounds:

25 walking lunges w/ Dumbbells

25 DB squat cleans

25 DB push press

**Pick a DB weight to use for all three movements. Choose wisely with a weight that challenges you but you will still be able to make it through the entire wod at that weight.

Post weight and time to comments.

HOMEWORK!

Enjoy the 4th of July week and don't forget to do your homework! Post all homework times to comments.

WOD 1~

AMRP20

5 Push ups

10 Squats

15 Sit ups

Finisher Challenge (Optional)- Isometric walk squat hold--- sit against a wall without using your hands for support. Hold for as long as possible. If you are really ready for a challenge, do this 2 or 3 times and try to maintain your original time.

WOD 2~

Run 800m

75 Double Unders or 225 single skips

Run 400m

50 Double Unders or 150 single skips

Run 200m

25 Double Unders or 75 single skips

Finisher Challenge (Optional)- Plank hold for 1 minute - 3times

WOD 3~

100m sprint

20 Goblet squats -hold DB at your chest and squat (like a front squat w/ a db)

30 push ups w/ one hand on the db (alternate at 15 so that each hand is elevated for 15 reps)

40 DB swings (same set up as KB swing)

50 weighted sit ups with DB at your chest

100m sprint

***Pick one DB to use through all the movements. It should be a challenging weight.

Finisher Challenge (Optional)- Roll on your Lacrosse ball!

FRAN

SHORT AND SWEET DEATH TODAY!

WOD~

"Fran"

21-15-9

Thrusters (95/65#)

Pull ups

Post times and weights to comments.

WOD~

FS 3x5

Then...

AMRP12

10 ground to overhead anyway (95/65#)

100m sprint

Post weight sets and rounds to comments.

Annie Are You OK?

WOD~

"Annie are you Ok?"

21-15-9

Row for Calories

Thruster 65/45#

Cleans 65/45#

SDHP 65/45#

WallBall 20/14#

Burpees

Post time and weights to comments.

WOD~
Max clean and jerk
Then....
Tabata Mash up sets!
1. Tabata squats / box jumps
Rest 2 min
2. Tabata pull ups / push ups
Rest 2 min
3. Tabata hallow hold / superman hold

Post weight and lowest numbers to sets.

Seventh Heaven

WOD~ "7th Heaven"
7 rds:
7 thrusters (95/65#)
7 pull ups
7 burpees

Post time and weights to comments.

FIRE POWER!

BZ showing off his guns -- I still wish we had a before picture! :) Looking good BZ!

WOD~

Bench Press 3x5

Then....

"Annie"
50-40-30-20-10
Double unders
Sit ups

If you can't do double unders, sub triple single skips.
Post times to comments.

Nick Joins the 400 Club!

Nick pulls 400lbs on his DL! Our 400 club is growing!

WOD~

100m lunge

100m sprint

21 DL (225/185#)

100m lunge

100m sprint

15 DL

100m lunge

100m sprint

9 DL

Post weight and time to comments.

CONGRATULATIONS NICK AND JASMINE!

CONGRATULATIONS TO NICK AND JASMINE WHO GOT MARRIED THIS PAST WEEKEND!

WOD~

21-15-9

400m run

snatches 95/65#

OHS

Post weights and time to comments.

Hoover Ball Photos~ Part Duece!

WOD~

Two parts-->

Part one: "Helen"

3 rounds:

400m run

21 KB swing

12 pull ups

Then...

Part 2:

Tabata sit ups and tabata squats, no rest between tabata sets

Post times and weights to comment

Hoover Ball Photos Part 1

WOD~
BS 3x5
Bench 3x5

Then...

Team Row
Post weight sets to comment.