10.31.2009

10.31.09: Daily WOD


Boo!!! Happy Halloween CrossFitters
Rest Day
on

10.29.2009

10.30.09: Daily WOD

Single Mod Friday ~ W
Power Clean
1, 1, 1, 1, 1, 1, 1
*Go heavy, use 90-95% of 1-RM for reps across the board.
on

10.28.2009

10.29.09: Daily WOD



We are celebrating the Baconater this Sunday at MK's, RSVP and sign-up on site tomorrow!!!
Thursday Dual Mod ~ MG
From CrossFit HQ
"ANNIE"
For time:
50-40-30-20-10 rep rounds
Double-Unders
Sit-Ups
on

10.27.2009

10.28.09: Daily WOD

Oh what a difference 12 minutes can make ...
7pm class "before" ... 3-2-1 Go!!! ... and "after" ... good job gang!
Single Mod Wednesday ~ M
3 rounds of
Row 750-Meters for time, never slowing more than three (3) seconds from best interval.
*Foul, if you slow more than indicated: 100 walking lunge steps (per foul!)
on

10.26.2009

10.27.09: Daily WOD



CrossFit Football Certification, Tampa FL Oct 17-18
http://www.crossfitfootball.com
Single Mod Tuesday ~ W
AMRAP in 12 minutes of
Push Press @ 63/95, 8 reps
KBS @ 16-k/24-k, 16 reps
on

10.25.2009

10.26.09: Daily WOD



Good rowing form ladies! Full extension and reach ...
Triple Mod Monday ~ WMG
For time:
Deadlift @ 135/225lbs, 20 reps
Run 800-Meters
20 Box Jumps
20 Burpees
Run 800-Meters
20 Box Jumps
20 Burpees
on

10.22.2009

10.23.09: Daily WOD

Crap! Due to "technical difficulties" I can't post results from Friday, please log-on and post your times, thanks!!! ~ J

"Appearance can't change unless performance does, and the performance changes are what we quantify and what we program." ~ Coach Rip
TGIF ~ Triple Mod
For time:
Row 1000-Meters
50 WBS @ 14/20
30 Pull-Ups
- - - - - - - - - -
Optional Second Round
Row 500-Meters
40 WBS
20 Pull-Ups
- - - - - - - - - -
Optional Third Round
Row 250-Meters
30 WBS
10 Pull-Ups
on

10.21.2009

10.22.09: Daily WOD


Single Mod ~ W
Jerk (Push or Split)
5 x 3 @ 85% of 1-RM
*Reference dates - 06.25.09:
& 08.03.09:
on

10.20.2009

10.21.09: Daily WOD





Diane aka "Spaz" graduates to the skinny band ... one step away from unassisted pull-ups!!!
Dual Mod ~ GM
For time:
21-18-15-12-9
Burpees
KTE
*Run 400-Meters after "odd" numbered rounds (21,15,9)
**50 D/U after "even" numbered rounds (18,12)
on

10.19.2009

10.20.09: Daily WOD






Triple Mod ~ WMG
AMRAP in 15 minutes of...
Hang Power Clean @ 103/155, 3 reps
Sprint 100-Meters
Pull-Ups, 6 reps
on

10.19.09: Daily WOD





CrossFit Football F'N Rocks!!! We made it back late last night. Coach C, Coach B and Smack are now CrossFit Football Certified Strength & Conditioning Coaches. Thank you J.Welbourn, M.Mormont, and R. Ruiz ... awesome stuff we'll share with our clients and future ball players!

Single Mod ~ W
Overhead Squats
5 x 3 @ 90% of 3-RM
*Refer to 09.17.09 for 3-RM:
on

10.15.2009

10.16.09: Daily WOD





The Nissan Cube gets 30mpg Highway. This particular Cube accumulates most of its mileage on the "Hershey Highway".
TGIF ~ Dual Mod WG
"FRAN"
21-15-9
Thrusters @ 63/95
Pull-Ups
on

10.14.2009

10.15.09: Daily WOD




Leah Kitzinger: "Thanks to CrossFit & CFE I finished my 5th marathon in a year at 4:02:30 (yeah that is an over 40 min pr)!!" ... more to come, stay tuned!! Great job Leah!!
Dual Mod ~ MG
For time:
Run 800-Meters
50 Walking Lunge Steps
35 Push-Ups
20 KTE
Run 800-Meters
20 KTE
35 Push-Ups
50 Walking Lunge Steps
Run 800-Meters
*35-Min. Time Limit - Get 'er done!!!
on

10.13.2009

10.14.09: Daily WOD


Mourning the loss of Big Rob ...... (only temporary, he recovered)
Refer to 09.14.09
Single Mod ~ W
Bench Press
3, 3, 3, 3, 3
Beat your past performance! Try to add weight, reps, sets, etc. Refer to 09.14.09
*Assistance Strength Work
Renegade Rows w/DB or KB 4 x 10
~ OR ~
Weighted Pull-Ups
1, 1, 1, 1, 1, 1, 1
on

10.12.2009

10.13.09: Daily WOD





Get me the F@#K out of here .... now!!! This sucks!!!
Triple Mod ~ MWG
AMRAP in 20 minutes of
Row 1000-Meters* [once]
SDLHP @ 63/95, 20 reps
Burpees, 10 reps
on

10.11.2009

10.12.09: Daily WOD





5 a.m. Max Rep Push Jerks ... nice!!!

Triple Mod ~ MWG
"Helen"
3 rounds for time of
Run 400-Meters
21 KBS @ 16-K/24-K
12 Pull-Ups
on

10.08.2009

10.09.09: Daily WOD





Second Amendment Foundation Online @ www.saf.org

I don't know why, but its Friday and I felt like showcasing some firearms on our website! The poster says it all, and the Ruger is my baby ... (sorry Kate)

TGIF Dual Mod ~ MW
"Up In Arms"
5 rds for time of
Push Jerk/Press - Max Reps
Run 200-Meters
Rest 1-Minute
Rx'd weights, Women @ 93lbs/Men @ 135lbs
Post total number of reps AND time.
on

10.07.2009

10.08.09: Daily WOD


Got Kips??
Thursday Single Mod ~ W
Power Cleans
5 x 5 @ 80% of 1-RM
on

10.06.2009

10.07.09: Daily WOD


Was that WOD f'd up or what?!?!?! Good job getting through it gang!
Dual Mod ~ MG
"Fifteen"
AMRAP in 15 minutes of
15 Calorie Row
15 Push-Ups
15 Box Jumps
on

10.05.2009

10.06.09: Daily WOD




The Sport Pyramid. Pretty cool huh?
Triple Mod Tuesday
For time:
Run 400-Meters
50 KBS @ 16-k/24-k
35 Pull-Ups
20 Burpees
50 D/U
20 Burpees
35 Pull-Ups
50 KBS
Run 400-Meters
on

10.04.2009

10.05.09: Daily WOD

Single Mod Monday ~ W
H-E-A-V-Y Thrusters
5-5-5-5-5
Work up to a max set of five [5] reps. Go heavy or go home!!
on

10.01.2009

10.02.09: Daily WOD




These are some of the Wounded Warriors you helped by participating in Fight Gone Bad IV this past Saturday :-)
*Special early post for TGIF
Dual Mod ~ MG
For time:
Run 400-Meters
30 Walking Lunge Steps
Run 400-Meters
30 GHD Hypers
Run 400-Meters
30 Walking Lunge Steps
Run 400-Meters
30 GHD Hypers
Run 400-Meters
on
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