Wednesday, December 28, 2011

8 Days of Hanukkah

8 minutes to get:

8 Rep Max Overhead Squat



12 Days of Christmas

1 Christmas Snatch (95/65)
2 Ring Dips
3 Burpees
4 Pull-ups
5 Toes to Bar
6 Push-ups
7 Squats
8 Jumping Lunges
9 Box Jumps
10 Wall Ball Shots
11 Kettlebell Swings
12 Thrusters (95/65)


Just like the song. Do one snatch, then do two ring dips and one snatch. Next do three burpees, two ring dips and one snatch. Merry Christmas everyone!!!




Thursday, December 22, 2011

Clean and Jerk Chelsea

Every (odd) minute on the minute for thirty minutes:

5 Pull-ups
10 Push-ups
15 Squats

Every (even) minute on the minute for thirty minutes:

1 Clean and Jerk (70-90% of 1RM)



Wednesday, December 21, 2011

CF Open WOD #2 (repeat)

AMRAP in 15 min:

9 Dead-lifts (155/105)
12 Push-ups
15 Box Jumps (20 inch box)



OH man those are difficult Squats

100 Overhead Squats



Saturday Morning Cards

Cards

Heart = KB Clean and Press
Spade = Cartwheel
Diamond = Sots Press
Club = Wall Ball Sit-ups

Ace (Accuracy) = Soccer Dribble and Shoot





Tuesday, December 20, 2011

Wednesday, December 14, 2011

Dip Drive

Warm Up:

3 minutes Sit-ups
2 minutes Squats
1 minute Push-ups

WOD:

2-2-2-2-2
Push Press




Bradshaw

Bradshaw

10 Rounds for time:

3 Handstand Push-ups
6 Dead-lifts (225/155)
12 Pull-ups
24 Double Unders




Sunday, December 11, 2011

1,200 Rep Team Challenge

In Groups of 3:

200 Push Press
200 Overhead Squats
200 Leg Throw-Downs

one athlete working, one resting, one holding a "boat"

200 Toe Taps
200 Jumping Squats
200 Sumo Dead-lift High Pull

one athlete working, one resting, one holding "arch"




JT

21-15-9

Handstand Push-ups
Ring Dips
Push-ups




HunterHalo_th.jpg


In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor





Thursday, December 8, 2011

90 Handstand Push-ups

Every Minute on the Minute for 30 Minutes: 

2 Ring Dips
3 Handstand Push-ups
6 Slam Ball





Happy 21st

Three Rounds for Time:

21 Kettlebell Swings (70/53)
21 Knees to Elbows
21 Pull-ups
21 Back Extensions



Karen

Karen

150 Wall Ball Shots


Hoover Ball

Gymnastics WOD: 5 Rounds

5 Forward Rolls
5 Backward Rolls
5 Ring Extensions
10 Sots Press (45/35)



Post WOD: 

Hoover Ball


Bar Hoppin' Burpees

For time: 

10 Squat Cleans (95/65)
10 Bar Hoppin' Burpees
9 Squat Cleans
9 Bar Hoppin' Burpees
8 Squat Cleans
8 Bar Hoppin' Burpees
7 Squat Cleans
7 Bar Hoppin' Burpees
till.....
1 Squat Clean
1 Bar Hoppin' Burpee


Friday, December 2, 2011

 WOD: For Time

50 Double Unders
then 
21-15-9 of
Burpee Box Jumps
Pull-ups
then 
50 Double Unders




Warm Up: 3 Rounds

Medicine Ball Lunges
15 Seated Med Ball Toss
10 Hand Release Push-ups

Skill Work: Med Ball Cleans

WOD: 4 Rounds 

10 Clapping Push-ups
15 Ring Dips
20 Double Squat Wall Ball Shots




New Skills


Molly Sante gets her first unassisted pull-up


Suz Remec conquers her first box jump


Wednesday, November 30, 2011

This week we are focusing on Med Ball Cleans! Here is Teresa giving a sizzling demo!

Tuesday, November 22, 2011

Thanksgiving Schedule

Monday, Tuesday and Wednesday @ 7:00, 8:30, 4:15 and 5:15


Friday@ 9:00


Saturday @ 9:00

Friday, November 18, 2011

Fran

Fran

21-15-9

Thrusters (95/65)
Pull-ups


Wednesday, November 9, 2011

5 rounds, 5 movements and 5 reps

Skill work- Snatch Balance

WOD: 5 Rounds of:

5 Clean and Jerks (135/95)
5 Handstand Push-ups
5 Slam Ball (40/30)
5 Skin the Cats
5 V-ups





Chelsea

Chelsea
EMOTM for 30 minutes:

5 Pull-ups
10 Push-ups
15 Squats



Get tested

Are you a level 2 CrossFit athlete?
Can you complete the following tasks unbroken with perfect form?

100 Squats
30 Push-ups
1 Rope Climb
15 Knees to Elbows
1 Minute Handstand Hold
Deadlift 1 and 1/2 your Bodyweight
45 Thrusters at 1/2 your Bodyweight

And you think you are Paleo?

Happy Halloween from our Paleo CrossFit athletes. Taking the challenge to a whole new level. Rumor has it that they do not use silverware or toilet paper either. Congratulations to everyone who is taking on the challenge. Only 9 more days till the end of the challenge. Be sure to come to class next week when we repeat Fran and Barbara.


Sunday, November 6, 2011

Dodge Ball

If you can dodge a wrench, you can dodge a ball.
If you can dodge traffic, you can dodge a ball.

video

Saturday, November 5, 2011

Mary and Inverted Ring Hang

Tabata Warm up:

Tuck Press on Rings
Single Unders with Jump Rope
Inverted Hang on Rings
High Knees with Jump Rope

Skill Work:

Split Jerk

Workout:

Mary
AMRAP in 20 minutes

5 Handstand Push-ups
10 Pistols
15 Pull-ups


Jaren

21-15-9

Overhead Squats (95/65)
Wall Ball
Burpees

Tuesday, November 1, 2011

November

Warm Up: (3 Rounds)

Medicine Ball Monkey Bars
5 Handstand Push-ups
25 Squats

AMRAP in 12 minutes:

10 Knees to Elbows
15 Kettlebell Swings
20 Sit-ups

Post WOD:
3-3-3-3-3
Snatch