The WOD - WED, 30JUN10

"Nasty Girls"
3 Rounds for Time
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 135/95#

*Remember the gym will be closed to the guys at 6pm for ladies night! But you guys are welcome to join us at the Fish House deck bar at 9pm!

The WOD-TUES 29 JUNE 10

"Chelsea"

5 Pullups
10 Pushups
15 Squats

1 round every minute on the minute for 30 minutes

Intermediate
1 round every 2 minutes

Novice
1 round every 3 minutes

The WOD - MON, 28JUN10

'Crossfit Total'

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post Total to comments

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CrossFit Total Explained / CrossFit Total (Nicole & Zac) [wmv]

REST DAY

SUN, 27JUN10

The WOD - FRI, 25JUN10

10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Advanced

SDHP, 95/65#

KBS, 2/1.5 pood

Ring Dip w/ 20# dumbbell

Rx

SDHP, 95/65#

KBS, 1.5/1 pood

Ring Dip

Intermediate

SDHP, 75/55#

KBS, 1 pood/ 12 kg

Ring Dip

Novice

SDHP, 65/45#

KBS, 12 kg

Ring Dip


Post time to comments.

The WOD - THUR, 24JUN10

Cleans 3-2-2-1-1 @ 75-85-95% 1RM
Followed By:

Advanced
7 rounds for time

Med Ball Clean, 20/15#, 10 reps

Burpees, 10 reps

Rx
6 rounds for time

Med Ball Clean, 20/15#, 10 reps

Burpees, 10 reps

Intermediate
5 rounds for time

Med Ball Clean, 20/15#, 10 reps

Burpees, 10 reps

Novice
4 rounds for time

Med Ball Clean, 20/15#, 10 reps

Burpees, 10 reps

Post time to comments.

THE GYM WILL BE CLOSED WED 23JUNE10

WE ARE CLOSING THE GYM FROM 9:30-4:00PM SO GIL AND I CAN GET RE-CERTIFIED FOR CPR.  SORRY FOR THE INCONVENIENCE

The WOD - WED, 23JUN10

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Strength Work
Bench Press 3-2-1-1 @ 75-85-95% 1RM

followed by the:

THE SEVEN

Advanced
2 rounds for time:

Handstand push-ups, 7 reps

135/95# Thruster, 7 reps

Knees to elbows, 7 reps

245/175# Deadlift, 7 reps

Burpees , 7 reps

Kettlebell swings, 2/1.5 pood, 7 reps

Pull-ups , 7 reps

Rx
For time:

Handstand push-ups , 7 reps

135/95# Thruster, 7 reps

Knees to elbows , 7 reps

245/175# Deadlift, 7 reps

Burpees , 7 reps

Kettlebell swings, 2/1.5 pood, 7 reps

Pull-ups, 7 reps

Intermediate
For time:

Handstand push-ups, 7 reps

95/65# Thruster, 7 reps

Knees to elbows, 7 reps

225/155# Deadlift, 7 reps

Burpees, 7 reps

Kettlebell swings, 1.5/1 pood, 7 reps

Pull-ups, 7 reps


Novice
For time:

Handstand push-ups, 7 reps

75/45# Thruster, 7 reps

Knees to elbows, 7 reps

185/135# Deadlift, 7 reps

Burpees, 7 reps

Kettlebell swings, 1.5 pood/12kg, 7 reps

Pull-ups, 7 reps


Post time to comments.

The WOD - TUES, 22JUNE10

Why Are Overhead Squats important?

Read This


21-15-9 Rep rounds for time:

Advanced

Overhead squat, 115/85#

Muscle ups

Run, 400M

Rx

Overhead squat, 95/65#

Muscle ups

Run, 400M

Intermediate

Overhead squat, 75/55#

Muscle ups

Run, 400M

Novice

Overhead squat, 65/45#

Muscle ups

Run, 400M

Post time to comments.

The WOD - MON,21JUN10

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

NUTTS
For time:

Advanced

15 Handstand push-ups

275 pound Deadlift, 15 reps

30 Box jumps, 30" box

60 Pull-ups

120 Wallball shots, 20/15#, 10'

220 Double-unders

Run 500 meters with a 45/25# plate

Rx

10 Handstand push-ups

250 pound Deadlift, 15 reps

25 Box jumps, 30" box

50 Pull-ups

100 Wallball shots, 20/15#, 10'

200 Double-unders

Run 400 meters with a 45/25# plate

Intermediate

8 Handstand push-ups

225/155# Deadlift, 15 reps

20 Box jumps, 24" box

40 Pull-ups

80 Wallball shots, 20/15#, 10'

150 Double-unders

Run 400 meters with a 45/25# plate

Novice

8 Handstand push-ups

185/135# Deadlift, 15 reps

20 Box jumps, 20" box

30 Pull-ups

60 Wallball shots, 20/15#, 10'

100 Double-unders

Run 200 meters with a 25# plate


Post time to comments.

REST DAY

SUN, 20JUN10

The WOD - SAT, 19JUN10

"Notice Me Sage". . .(AKA - The Restraining Order)

10 Rounds for time:

10 Full Squat Snatches,65/45# (Sage would say just a snatch)

10 Clean and Jerks,65/45# (Full squat because that's she wants it that way)


Post time to comments.

The WOD-FRI 18JUNE10

ROW 5k for time
250m
30s rest
500m
1min rest
750m
1min 30s rest
1000m
2min rest
1000m
2min rest
750m
1min 30s rest
500m
1min rest
250m

The WOD-THURS 17JUNE10

Filthy Fifty
for time:
50 Box jumps 24 inch box
50 Jumping Pull-Ups
50 KBS green/red
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45#/30
50 Back Ext.
50 Wall Ball Shots 20/15#
50 Burpees
50 Double Unders

The WOD-WED 16JUNE10

"The Chief"
courtesy of CrossFit Invictus

3 min AMRAPs/5 total cycles (reverse fight gone bad)
3 Power cleans 135/95#
6 Push ups
9 Squats

Rest one minute in between cycles

Advanced
3 Power cleans 155/115#

Intermediate
3 Power cleans 125/75#

Novice
3 Power cleans 95/65#

The WOD-TUES 15 JUNE10

Strength Training

• 3x5 Backsquats

        75%-85%-95% 1 rep max

FOR TIME:
10-9-8-7-6-5-4-3-2-1
Deadlifts 250/175#
1 Round of Cindy after each cycle

• 5 pullups
• 10 pushups
• 15 squats

Intermediate

• 225/150#
• Jumping pullups

Novice

• 195/125#
• Jumping pullups
• Modified pushups

The WOD-MON 14JUNE10

8 ROUNDS FOR TIME:
 RX

• 2 Full Squat Snatches 145/85#
• 4 Push Presses or Jerks 145/85#
• 6 Chest to bar pull ups
• 200 m Run

The snatch can be a power snatch and then an overhead squat if you feel more comfortable. 

Intermediate

• 125/75#
• Regular Pullups

Novice

• 95/65#
• Jumping Pullups or band pullups

The WOD-SAT 12JUNE10

FOR TIME:

• 500 m Row
• 25 Lateral Burpees (over abmat)
• 500 m Row
• 25 Lateral Burpees (over abmat)

The WOD - THUR, 10JUN10

Normandy - DDay Lite
AMRAP in 12 minutes:
*Taken from the CrossFit Games 2010 Southeastern Regional Qualfier


Advanced
HSPU Buy-in, Men 25 Women 15

Then for the remainder of the 12 min:

25 Double Unders

15 Box Jumps, 24 inch box

14 Lunges (10 total steps) (Men 80lbs Women 60lbs)

Rx
HSPU Buy-in, Men 20 Women 10

Then for the remainder of the 12 min:

20 Double Unders

10 Box Jumps, 24 inch box

10 Lunges (10 total steps) (Men 60lbs Women 40lbs)

Intermediate
HSPU Buy-in, Men 15 Women 8

Then for the remainder of the 12 min:

15 Double Unders

8 Box Jumps, 24 inch box

8 Lunges (10 total steps) (Men 40lbs Women 20lbs)

Novice
HSPU Buy-in, Men 10 Women 5

Then for the remainder of the 12 min:

10 Double Unders

4 Box Jumps, 24 inch box

4 Lunges (10 total steps) (Men 40lbs Women 20lbs)

Standards:
HSPU set up will be back to a wall with hands covering the inserts of two bumper plates separated buy one AbMat, legs must stay inside width of hands as set buy bumper plates. Feet must stay in contact with wall throughout the full ROM of movement (no falling from wall while pushing out a rep). Head must touch AbMat and arms and shoulders must come to full extension for every rep. Kipping is allowed.

Double Unders are one jump with two rope passes under foot, Athlete may use their own ropes.

Box Jumps will be counted when the athlete jumps with both feet together to standing atop of the 24-inch plyo box at full extension of hips and knees. Athlete must stand with control atop of plyo box for the rep to count, no jumping off to full extension will be allowed. The majority of the foot must be on the plyo box, again standing atop at full extension showing control. Athletes may then my jump down
or step down to begin next rep.

Lunges begin with dumbbell in each hand. Each trailing leg must have the knee touch the ground then the Athlete will stand with both feet together at full knee, hip and back extension. Lunge step standing to full upright with feet together next lunge step always with knee touching the ground.

Post rounds to comments.

The WOD - WED, 9JUN10

Strength Work
Front Squats 3 X 3 65-75-85% 1RM

Followed By:

Old Glory Lite
One squat clean every 50 seconds till failure:
*Taken from the CrossFit Games 2010 Southeastern Regional Qualfier

Advanced
75% 1 RM and increase the load by 10lbs(men)/5lbs(women) increments each successive lift

Rx
50% 1 RM and increase the load by 10lbs(men)/5lbs(women) increments each successive lift

Intermediate
40% 1 RM and increase the load by 10lbs(men)/5lbs(women) increments each successive lift

Novice
30% 1 RM and increase the load by 10lbs(men)/5lbs(women) increments each successive lift

Post time to comments.

The WOD - TUES, 8JUN10

'NANCY'
5 rounds for time:

Advanced

Overhead squat, 115/85#, 15 reps

Run 400M

Rx

Overhead squat, 95/65#, 15 reps

Run 400M

Intermediate

Overhead squat, 75/55#, 15 reps

Run 400M

Novice

Overhead squat, 55/30#, 15 reps

Run 400M


Post time to comments.

The WOD - MON, 7JUN10

FOUNDATIONS
For time:

Advanced

Air squat, 40 reps

Front squat, 40 reps, 45/30#

Shoulder Press, 40 reps, 45/30#

Push Press, 40 reps, 45/30#

Push Jerk, 40 reps, 45/30#

Medball clean, 40 reps, 20/15#

Deadlift, 40 reps, 125/95#

Sumo deadlift highpull with a kettlebell, 40 reps, 2/1.5 pood

Rx

Air squat, 30 reps

Front squat, 30 reps, 45/30#

Shoulder Press, 30 reps, 45/30#

Push Press, 30 reps, 45/30#

Push Jerk, 30 reps, 45/30#

Medball clean, 30 reps, 20/15#

Deadlift, 30 reps, 125/95#

Sumo deadlift highpull with a kettlebell, 30 reps, 2/1.5 pood

Intermediate

Air squat,25 reps

Front squat, 25 reps, 45/30#

Shoulder Press, 25 reps, 45/30#

Push Press, 25 reps, 45/30#

Push Jerk, 25 reps, 45/30#

Medball clean, 25 reps, 20/15#

Deadlift, 25 reps, 105/75#

Sumo deadlift highpull with a kettlebell, 25 reps, 1.5/1 pood

Novice

Air squat, 20 reps

Front squat, 20 reps, 45/30#

Shoulder Press, 20 reps, 45/30#

Push Press, 20 reps, 45/30#

Push Jerk, 20 reps, 45/30#

Medball clean, 20 reps, 20/15#

Deadlift, 20 reps, 85/55#

Sumo deadlift highpull with a kettlebell, 20 reps, 1 pood/12kg


Post time to comments.

REST DAY

SUN, 06JUN10

66th Anniversary of Operation Overlord (D-Day)

THANK YOU

The WOD - SAT, 05JUN10

21-15-9 rep rounds for time:
Advanced

SDHP, 115/85#

KBS, 2/1.5 pood

Air Squat

Rx

SDHP, 95/65#

KBS, 1.5/1 pood

Air Squat

Intermediate

SDHP, 75/55#

KBS, 1 pood/ 12kg

Air Squat

Novice

SDHP, 65/45#

KBS, 12 kg/20 #

Air Squat


Post time to comments.

The WOD - FRI, 04JUN10

Memorial Day

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.




JOSH
For time:

95 pound Overhead squat, 21 reps

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps

18 Pull-ups

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

OR

STEPHEN
30-25-20-15-10-5 rep rounds of:

GHD sit-up

Back extension

Knees to elbow

95 pound stiff legged deadlift

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

The WOD - THUR, 03JUN10

Memorial Day

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.




GRIFF
For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

OR

McGHEE
AMRAP in 30 min:

275 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24 inch box

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.

The WOD - WED, 02JUN10

Memorial Day

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.




JASON
For time:

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.

OR

JOSHIE
Three rounds for time:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The snatches are full squat snatches.

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.