Happy New Years!

NO CLASS ON NEW YEARS EVE OR NEW YEARS DAY!

ENJOY TIME WITH YOUR FAMILY AND FRIENDS AND WE WILL SEE YOU NEXT WEEK M,W,F FOR SOME FUN WODS!

Heavy Rowing Helen

The morning crew gets their groove on with the 12 days of Crossfit.... gotta love it!

WOD~

Sots Presses

3x3

Then...

"Heavy Rowing Helen"

3 rds:

500m row

21 kb swings (2pood- 70# / 1.5 pood- 53#)

12 pull ups

Post weight sets and time to comments.

Pictures from our PM crew doing the 12 days of Crossfit! Isn't that wod the signal that summer is just right around the corner?????

WOD~ AMRP20
10 bar push ups
10 DL (135/95#)
10 HPC

Post rounds to comments.

12 days of Crossfit.... I mean Christmas!

Remember to wear your festive clothes to class today! It's beginning to look a lot like Christmas!

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

So the first round is just one plank hold. Then the second round is 2 dumbbell thrusters and 1 plank hold. The third is 3 AB mat sit ups, 2 db thrusters and 1 plank hold. This continues so that the 12th round incorporates all 12 movements.
Post times and weights to comments!

Clean Ladder

Clean Ladder

First minute = 1 clean
Second minute = 2 clean
Third minute = 3 clean.....

How many minutes can you make it?????

Post rounds to comments with your weights.

Shoulder Central!

Time to shape up them shoulders and gain some strength, mobility, and agility!

WOD~

3x1 shoulder press

3x3 push press

3x5 push jerk

Post weight sets to comment.

WOD~ "Lynne"
5 rounds
Max body weight bench press
Max pull ups

This is not timed. Rest as needed. Post rounds of BP and PUs.

Love that box!

It's just you and your box tonight!

WOD~ AMRP20

10 weighted box step ups

10 box jumps

10 elevated push ups

Post rounds and db weight to comments.

Joe.... Joe..... Where have you been???? Are you still asleep?

WOD~

Squat Snatches (Working on perfecting our form BEFORE we up the weight.)

Then....

Tabata Row

Post weight sets and total calories to comments.

Back Squats and Burpees!

WOD~

100 Bodyweight Back Squats

Each time you put the bar down, you owe 10 burpees... sooooo try to max out on the squats each and every time so that you owe less burpees.

Post number of burpees, along with bar weight to comment.

Quick 50

WOD~ "Quick 50"
5 Rounds:
10 1 arm kb swings (5 each side) 55/35#
10 kb snatches (5 each side)
10 pull ups
10 burpees

If you are having difficulty with the snatches, sub dumbbells for the swings and snatches.

**** 25 minute CUT OFF! ****

Post time to comments.

WOD~

Trevor Win’E –

Teams of 4:

300 Pull-Ups

400 Push-Ups

500 Sit-Ups

600 Squats

Trevor Win’E is a timed team event, where only two members of your team may be working at any one time. Your team must accumulate the total reps of each movement before moving to the next movement. (IF you don't have 4 people to make up a team, alter the wod so that each team does the equivalency of 75 pull ups/person, 100 push ups/person, 125 situps/person, and 150 squats/person)

WOD~

DL 3x3

Then...

5 Rounds:

5 DL (275/185#)

10 pull ups

Post weight sets and time to comments.

Time to shed those extra pounds of turkey!!

WOD~

Two Rounds:

50 squats

40 DB cleans (find a weight that is right for you.... )

30 KTE

20 Burpees

10 Pistols each leg

Post time to comments.

Team rowing with a PUNCH!

WOD~
Team Rowing with a punch!

4 rds:

500m row 1st person

500m row 2nd person

(or we will alternate if teams are more than 2...total of 2,000m each person)

....While your partner is rowing, you are waiting for them to finish by holding a plank position. If teams are more than 2, you do the plank hold immediately after rowing.

Post winning teams to comments.

WOD~
OHS drill
Then...

AMRP10
6 OHS
6 burpees

Post weight set and rounds to comments.

FRAN!

WOD~

Shoulder Press 3x3

Then....

"Fran"

21-15-9

Thrusters (95/65#)

Pull Up

Post times to comment.

Crossfit Baseball

WOD~ "Crossfit Baseball"

As many runs as possible in 20 min:
1st base = 10 push-ups

2nd base = 10 squats

3rd base = 10 box jumps

Home base = 10 burpees

You must complete 10 pull-ups at homebase (like getting a hit) before you can "run" to first. Between each base, you will row 125m. This will be your "running" to each base.

Post number of homeruns at end of the 20 minutes!

WOD~
Back Squat 3x3

Then...
3 rds:
16 KB snatches (8 each side) 53/35#
20 pull ups

Post weight sets and time to comments.

Football Gone Bad

Today's wod borrowed from Crossfit Football main site.

WOD~ Football Gone Bad
Three 1 minute rounds for time:

1. DB Thrusters 45 lbs

2. Box Jumps 20" box

3. Push Ups

4. Double Unders

5. Calorie Row

*Rest 1 minute between rounds.

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

WOD-
Jerks 3x3
Then...

21-15-9
True push ups
Jumping pull ups - C2B
Lunges (alter starting leg each round)

Post weight sets and time to comments.

Mobility Drills

Anyone who has been around Brett the last 6 months, knows that he has been experiencing some shoulder pain. This clip is just a portion of the drills that we are going to put you through today. Let's loosen those bodies up people! More ROM (range of motion) equals better output production.... higher numbers on your lifts, faster run times, and a painfree environment. We will get there together!

WOD~
Mobility drills

Post your thoughts and feelings to comments.

Pull Up Challenge

This weekend, we had the pleasure of hanging out once again with Kelly Starrett, aka KStar, while we attended the Crossfit Mobility Certification. Coach Kelly Starrett list of accomplishments is quite impressive! He is the owner of San Francisco CrossFit, has his Doctor of Physical Therapy with his own pt practice, and he practiced performance-based physical therapy at the world-renowned Stone Clinic. This weekend, we hung out with him both in and out of class and were able to pick his brain on many things. We are excited to share what we learned with you this Wednesday! Be ready for a non-typical wod, but no worries, we will bring along a good douse of good pain!

WOD~

Pull Up Challenge

1 minute on/ 1 minute off

(Complete the cycle so that you have 10 minutes on)

Finisher- Tabata Squats--bottom to bottom

Post total count to comments.

Sibling Love

Nothing says sibling love like sled dragging your sister down the block!

WOD~

AMRP20

20 box jumps

15 push press (115/75#)

10 pull ups

Post rounds and weights to comments.

Nick Meets Pukie!

During the ninth round of sprints, Nick gets officially introduced to Pukie! His response, "I PRed, so I can't be mad at that."

WOD~
DL 3x3 Then...

AMRAP10
7 DL (315/205#)
20m sprint
14 pistols (7 each side)

Post weight and times to comments.

Happy Halloween!

We hope that everyone had a happy halloween! Now it's time to work off all that candy that you secretly snuck out of the bowls! Hopefully nobody will meet Pukie today, unlike the pumpkin above!

WOD~
100 DU
40 DB cleans (35/20#)
Run 400m
75 DU
30 DB cleans
Run 400m
50 DU
20 DB cleans
Run 400m
25 DU
10 DB cleans
Run 400m

***40 minute cap***

Post times and weights to comments.

It's that time again!

Time to bring back the Forrest Gump in all of us!

WOD~
10 rounds of 100m sprints
(if weather is bad for pm crew, we will modify)

Post times for each sprint to comments.

A strong girl always wins!

WOD~

400m run

21-15-9

DL (115/105#)

Clean (115/105#)

Jerk (115/105#)

400 m run

Post time and weights to comments. Time includes the run as well as the 21-15-9.

The Crossfit Times by Mya

Wod~
10 shoulder press (95/65#)
2 pull ups
9 shoulder press (95/65#)
4 pull ups
8 shoulder press (95/65#)
6 pull ups
7 shoulder press (95/65#)
8 pull ups
6 shoulder press (95/65#)
10 pull ups
5 shoulder press (95/65#)
12 pull ups
4 shoulder press (95/65#)
14 pull ups
3 shoulder press (95/65#)
16 pull ups
2 shoulder press (95/65#)
18 pull ups
1 shoulder press (95/65#)
20 pull ups

***Bring your abacus or some other device to help you count/track this one! ;)

Post time and weights to comments.

WOD~
Max effort ring dips x3

Then:
3Rounds
50 Double unders
20 wall balls

Post times and ring dip count to comments.

Cleaning Fran

A new twist on push ups using agility dot drills. Fun, fun, fun!

WOD~

Squat Cleans 5x3

Then...

AMRP10min

10 thrusters (95/65#)

10 burpees

Post weight sets and time to comments.

McGhee

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

WOD~ "McGhee"
AMRP30
5 DL (275/185#)
13 push ups
9 box jumps (24/20)

Post time and weights to comments.

Sweaty Balls

WOD ~"Sweaty Balls" borrowed from Crossfit Overload
(For those of you that want a laugh, check out SNL skit regarding Schweddy Balls http://www.evtv1.com/player.aspx?itemnum=1415 )

Each exercise will be performed with a Med ball. You must carry your med ball with you to each station and perform the given exercise with your med ball. Each station is 1 min with a 15 sec travel interval. We will perform two rounds of the following:

Deadlift
Push-Press

Walking-Lunge

Lateral Jumps (over parallettes)

Squats

Push-ups

Wall Balls

Sit-ups

Broad Jump

50 m sprint

Post total number of reps completed to comments.

Joe demonstrates perfect knee to elbow form. Occassionally, it is easy to let the knees touch right below the elbow, rather that getting the little last movement. Here Joe lifts himself up high enough to make contact directly with his elbows. Perfect!

WOD~

3 rounds

500 m row

40 squats

30 sit ups

20 push ups

10 pull ups

Post time to comments.

The warm Indian summer like weather made me look back in our summer pictures. Ahhhhh, wish we had these kind of days all year so that we could do more fun things like sled drags, tire flips and over unders. Oh well, I'll enjoy it while I can! You should too, get out and get active while it's still beautiful out!

WOD
Power Snatch 3-3-3-1-1

Then...
Total reps for
1:00 pull ups
1:00 ring dips
1:00 sit ups
1:00 push ups
1:00 squats

Post weight set and number count to comments.

Down the Ladder!

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

Pull ups

KB SDHP ~2 pood (70#) / 1.5 pood (55#)

KB Swings ~2 pood (70#) / 1.5 pood (55#)

Post KB weight and time to comments.

WOD~
Part 1....
Back Squat 10-10-10

Part 2...
Tabata Rowing

Post weight sets and total calories to comments.

WOD~

Bench Press 3x5

THEN...

7 Rounds:

5 HSPU

7 Ring Dips

9 True Push ups

Post weight sets and time to comments.

WOD~

21-15-9

Shoulder to overhead anyway (135/95#) (ex: press, push press, push jerk)

Lateral burpees over paralletes

Post weight and time to comments.