11.1.12

Starting November off with a BANG!  For time complete: Row 1K, 3 rds of 21 KBS @ 35#/55#, 12 Burpees, 3 rds of Run 300-Meters, 21 Box Jumps.  Done!!

10.31.12

Happy Halloween!  Strength:  Level I:  Power Clean + Push Press 5 x 3.  Level II:  Clean and Jerk 3,2,2,1,1,1.  Assistance Strength Work: Supine Ring Pull Ups 3-5 x Max Reps.  Ring Dips 3-5 x Max Reps.  *Extra Strength Work: Overhead Squat 3,2,2,1,1,1.  **If you missed "Annie" from yesterday, guess what??  ;)

10.30.12

"Annie" 50-40-30-20-10 rep rounds of Double Unders and Sit Ups.  *Take 20-minutes and practice handstand holds, push-ups or walks!

10.29.12

Strength: Back Squat 3 x 5 (+).  Conditioning: 7-min AMRAP of 5 x DB/KB Push Press Right, 5 x DB/KB Push Press Left, 7 x Goblet Squat, 9 x Push Ups.

10.27.12

Open Gym 8am - 10am.

10.26.12

TGIF!!! *A.M. classes ONLY - Special Halloween Horror WOD @ 6pm!* Strength: Level I - Power Snatch 5 x 3.  Level II - Oly Complex: Warm-up with 3-position Power Snatch then, 4 x (1+1+1+1) of Hang Power Snatch, Overhead Squat, Hang Snatch, Snatch.  Conditioning: Prowler!!!

10.25.12

Each round timed separately: 1.) Row 750-Meters, 75 WBS @ 20#/14#. 2.) Row 500-Meters, 50 WBS @ 20#/14#. 3.) Row 250-Meters, 25 WBS @ 20#/14#.  100% effort, rest as needed between rounds.

10.24.12

Hump day! Let's lift!! Strength: Deadlift 1 x 5 (+).  Extra Strength Work: Bench Press 3 x 5 (+).

10.23.12

*Originally Posted by CFHQ on 10.8.12*  Tuesday Chipper: 100-ft walking lunge, 50 push ups, 50 double unders, 25 knees to elbows, 5 rope climbs @ 15ft, box jump 24", 25 overhead squats @ 65#, 25 L-pull ups, 50 sit ups.  Done!!!

10.22.12

Strength: Level I: Power Clean 5 x 3 (add 5#-10#). Level II: Clean Complex #2. 3-Position Power Clean Build-Up (3 sets) then 3 x (1+1+1+1) Hang Power Clean, Front Squat, Hang Clean, Clean. *Refer to 10.3.12. Conditioning:  Using 75% of your top set of Power Cleans or Cleans, work your way up the ladder as far as possible within a 7-minute time cap: 1 Clean, 7 Burpees, 2 Cleans, 7 Burpees, 3 Cleans, 7 Burpees, 4 Cleans, 7 Burpees, etc.

10.20.12

"Amazing Grace" Barbells for Boobs fundraiser!  Doors open @ 7:45am.  We will start promptly @ 8am with a pre-game briefing and then our warm-ups.  Get ready people!!!

10.19.12

TGIF! Strength: Level I: Push Press 5 x 3. Level II: Jerk 3,2,2,1,1,1. **If you are performing "Amazing Grace" Saturday morning then your extra strength work is Back Squat 3 x 5(+).  If you are unable to attend our fundraiser then you get to perform Grace today :)  Get some!!

10.18.12

For time complete: (*Buy-in 150-Meter Farmers Carry @ 70#/110#) 10-9-8-7-6-5-4-3-2-1 rep rounds of  Burpees. Perform 10 Overhead Lunges after each round of Burpees @ 25#/45#.

10.17.12

Strength: Level I: Power Snatch 5 x 3. Level II: Snatch 3,2,2,1,1,1. Conditioning (Light): Prowler @ 80% Effort or C2 Row @ 80% Effort.  Mobility!!!

10.16.12

Originally posted on CrossFit.com 10.14.12: "Tom" 25-min AMRAP of 7 x muscle ups, 11 x thrusters @ 155lbs, 14 x toes to bar.  Performed in honor of U.S. Army First Lieutenant Thomas M. Martin of Ward, Arkansas died on 10.14.07 in Iraq of wounds suffered when insurgents attacked his unit.

10.15.12

Strength: Bench Press 3 x 5 (+).  If you have a recent 1-RM use 75%.  Otherwise reset your lifts 5-10% depending on your last BP workout. Conditioning: "6-6-6" 6-min AMRAP of 6 x Deadlift @ 155#/225#, 6 x Burpees Over The Bar.  I love Monday's don't you?

10.14.12

Closed/OFF

10.13.12

Open Gym 7am - 9am. Demo WOD @ 9am.

10.12.12

Ground to overhead Friday!  Level I: Practice Power Clean + Push Press 5 x 3.  Level II: Clean and Jerk 3, 2, 2, 1, 1, 1.

10.11.12

Conditioning: Max Effort Sprints 4 x (100m + 200m + 300m) Rest 1:1 or Max Effort Row 4 x (125m + 250m + 375m) Rest 1:1.  Focus on pre and post-WOD Mobility!

10.10.12

Strength: Back Squat 3 x 5 (+).  If you have a recent 1-RM use 75% for your work sets.  Otherwise, re-set from your last Squat workout 5-10% depending on your reps.  Accessory Strength Work: Supine Ring Pull Ups or Dead Hang Pull Ups, GHD Sit Ups.

10.9.12

Tuesday Mash-Up:  3 Rounds of 50 DU's, 25 Clapping Push Ups, 300-Meter Shuttle Run (6 x 50-Meters),  Cash-Out with 50 Box Jump Overs.

10.8.12

Level I: Power Snatch 5 x 3. Level II: Snatch Complex #1. 3-Position Power Snatch Build-Up then, 3-4 x (1+1+1+1+1) Power Snatch, Overhead Squat, Hang Power Snatch, Overhead Squat, Hang Snatch. Conditioning: Chipper w/10-min time cap: 50 Thrusters @ 45#/75#, 40 Burpees, 30 Pull Ups.

10.6.12

Open Gym 7am - 10am.  Special Olympic Lifting Clinics @ 7am, 8am, 9am. (RSVP Required)

10.5.12

TGIF!  Strength: Deadlift 5-RM (+).  *If you have a recent 1-RM start this strength cycle @ 80%.  Conditioning: 7-min AMRAP of 5 x 1-arm DB/KB Power Snatch, 5 x 1-arm DB/KB Push Press (LEFT), 5 x 1-arm DB/KB Power Snatch, 5 x 1-arm DB/KB Push Press (RIGHT), 5 x Burpees.

10.4.12

Conditioning: Row 2K TT.  *If you have worked out for 3-days straight then use this as active recovery and row at 80% effort, focus on mobility.  *If you missed any of the conditioning components from earlier in the week then today you can make them up!

10.3.12

Strength: Level I. Power Clean 5 x 3. Level II. Clean Complex #1). 3-Position Power Clean (3-2-1) 4 x sets, gradually increasing weight then; 4 x (1+1+1+1+1) Power Clean, Front Squat, Hang Power Clean, Front Squat, Hang Clean. Conditioning: Death by 10-Meters.

10.2.12

Tuesday Chipper: For time complete: Row 500-Meters, 3 Rope Climbs, 50-Meters Overhead Walking Lunges 45#/25#, 50 Plyo Push Ups, 50 Toes-2-Bar, Run 600-Meters.  Post-WOD Stretch/Mobility!