5.1.12

CFFM WOD: For time complete 15-10-5 reps of Push Press/Box Jump 20", 15-10-5 reps of SDLHP/Burpee, 15-10-5 reps of "Ground-2-Overhead"/Burpee Box Jump 20". Rx'd Weights: 75#/115#.

4.30.12

"Field Work" = Tire pulls and Farmer's Carry As Heavy As Possible.

4.29.12

OFF/Closed.

4.28.12

Open Gym 8am - 10am.

4.27.12

TGIF "Reverse Cindy" 20-min AMRAP of 15 air squats, 10 push ups, 5 pull ups.

4.26.12

5 RFT of 20 x TGUP [10 x L, 10 x R], Run 300-Meters.

4.25.12

10-min AMRAP of *Buy-In 500-Meter Row then work as far up the ladder as you can: 5 Burpees, 1 Clean, 5 Burpees, 2 Cleans, 5 Burpees, 3 Cleans, 5 Burpees, 4 Cleans, 5 Burpees, 5 Cleans, 5 Burpees, 6 Cleans... etc. *Use 80% of 1-RM from 4.13.12. Clean can be Power, Split or Squat.

4.24.12

Chipper: For time complete Run 150-Meters, 50 Double Unders, Run 150-Meters, 10 rds of the couplet: Bear Crawl/Walking Lunge, Run 150-Meters, 50 Double Unders, Run 150-Meters.

4.23.12

Snatch 1-RM. Front Squat 1-RM. Snatch can be Power, Split or Squat. Compare to 4.13.12.

4.22.12

OFF/Closed

4.21.12

Open Gym 8am - 10am.

4.20.12

"If the prowler can't kill me, nothing can." ~ Jim Wendler. Field Work Day: Choose from Prowler WOD 1, 2 or 3. Workout 1: Easy * Weight - 90lbs * Distance - 40 yards * Sprints/Walks - 10 * Rest Periods: 60-90 seconds. ~~ Workout 2: Medium * Weight - 90-180lbs * Distance - 40 yards * Sprints/Walks - 2 x 90lbs, 4-6 x 180lbs (in that order) * Rest Periods - 60-90 seconds. ~~ Workout 3: Hard * Weight - 90-270lbs * Sprints/Walks - 2x90, 2x180, 2x270 (in that order) * Distance - 40 yards * Rest Periods - get the job done.

4.19.12

Complete Five (5) :90 second rounds of, 3 x Deadlift @ 80% of 3-RM from 4.5.12, and max rep ring dips (or sub hand release push-ups). Score total number of ring dips or push ups.

4.18.12

3 rds of 2-min Max Rep Rope Climbs, Rest 1-min, 2-min Max Rep Shuttle Runs (10-Meters), Rest 1-min, 2-min Max Rep 1-arm DB Power Snatch AHAP. Score total reps.

4.17.12

For time complete: 12 Thrusters @ 135#/95#, Run 400 Meters, 9 Thrusters @ 135#/95#, Run 300 Meters, 6 Thrusters @ 135#/95#, Run 200 Meters, 3 Thrusters @ 135#/95#, Run 100 Meters.

4.16.12

10-9-8-7-6-5-4-3-2-1 reps of the triplet: [Rounds for QUALITY, not time] Push Up w/Reverse Wall Climb, Pull Up w/L-Hold, Dead Bugs. Watch the demonstration video here and on our Facebook Page.

4.15.12

OFF/Closed

4.14.12

Open gym from 7am - 9:30am.

4.13.12

Max Effort Lifting! Clean 1-RM. Overhead Squat 1-RM. Clean can be power or squat. Beginner's practice with light to moderate weights. Intermediate > Advanced work up to 1-Rep Max for each lift.

4.12.12

Chipper WOD: For time complete 20 Pull Ups, 40 Sit Ups, 60 Air Squats, 80 Double Unders, Run 400-Meters, 20 Burpees, Run 400-Meters, 80 Double Unders, 60 Air Squats, 40 Sit Ups, 20 Pull Ups.

4.11.12

4 RFT of: Run 400-m, 21 KBS @ 16k/24k, 15 Toes-2-Bar

4.10.12

Time to Push Press! Beginners practice with light to moderate weight. Intermediate > Advanced: Work up to 3-RM. WOD: AMRAP in 7-min of 7 x hand release push ups, 7 x 1-arm DB/KB push press left, 7 x 1-arm DB/KB push press right [AHAP]

4.9.12

"Field Work" = A combination of unconventional movements, weighted and un-weighted, emphasizing unilateral and multi-directional strength, agility, balance, coordination and stamina. WOD includes: Suitcase Carry Left, Suitcase Carry Right, Overhead Carry Down, Med Ball Over Unders 20 reps, Overhead Carry Back.

4.8.12

Closed/OFF - Happy Easter!

4.7.12

Open Gym 8am > 10am.

4.6.12

For time complete: 50 Pull Ups, 10 Burpees, 40 Pull Ups, 20 Burpees, 30 Pull Ups, 30 Burpees, 20 Pull Ups, 40 Burpees, 10 Pull Ups, 50 Burpees. *When scaling a wod remember to look at all factors, including volume. If you are new to CrossFit consider cutting the total number of reps in half (or more!) 25-5-20-10-15-15-10-20-5-25 or 15-3-12-6-9-9-6-12-3-15 would be plenty for a newbie.

4.5.12

Time to Deadlift! Beginners: Deadlift practice with light to moderate weights. Intermediate > Advanced: Work up to a 3-RM. WOD: AMRAP in 7-minutes of 3 x Deadlift @ 70% of 3-RM, 3 x Shuttle Run.

4.4.12

Chipper: For time complete 1000-m Row, 50 KBS @ 16k/24k, 30 Box Jumps @ 20". Optional second round not for time of 500-m Row, 35 KBS, 20 Box Jumps. Optional third round not for time of 250-m Row, 20 KBS, 10 Box Jumps.

4.3.12

AMRAP in 20-min of: 5 Clapping Push Ups, 10 Jumping Lunges, 15 Double Unders.

4.2.12

21-15-9 RFT of: Power Clean @ 75#/115#, Thruster @ 75#/115#