The WOD - FRI, 30DEC11

NEW YEAR's SCHEDULE!!

• FRI,30DEC, 6-12:30PM
  
• SAT,31DEC,9-11AM...
  
• SUN,1JAN,CLOSED
  
• MON,2JAN,CLOSED
  
• TUES,3JAN,REGULAR HOURS
  

Warmup: The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal . 2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean & Jerk 1X3@85-1X2@90-1X2@90-1X1@95%-1X1@95%-1X1@95% 1RM Followed By: Strength: Deadlift 3X3 - 1X3@80-1X3@85-1X3@90% 1RM Followed by: WOD: For Time:

Advanced*
• Run 1000m
  
• 30x Handstand push-ups
  
• Row 1000m
  *VEST
  
  
  
  Rx
  
• Run 1000m
  
• 30x Handstand push-ups
  
• Row 1000m
  
  
  
  Intermediate
  
• Run 750m
  
• 25x Assisted Handstand push-ups
  
• Row 750m
  
  
  
  Novice
  
• Run 750m
  
• 20x Assisted Handstand push-ups
  
• Row 750m
  

Post time, rounds or load to comments

The WOD - THUR, 29DEC11

NEW YEAR's SCHEDULE!!

• TUES 27DEC - THUR 28DEC,REGULAR HOURS
  
• FRI,30DEC,6-12:30PM
  
• SAT,31DEC,9-11AM...
  
• SUN,1JAN,CLOSED
  
• MON,2JAN,CLOSED
  
• TUES,3JAN,REGULAR HOURS
  

Warmup: The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal . 2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: WOD: KETTLE-HELL, Part 2 For Time...Repeat the following sequence for 400m:

For Time: Advanced*- 2/1.5 pood
• 5x KB Front squat
  
• 5x KB Clean per hand
  
• 5x KB Push jerk per hand
  
• 5x KB snatch per hand
  
• Farmer's Carry 25 M
  
  
  
  Rx - 1.5/1 pood
  
• 5x KB Front squat
  
• 5x KB Clean per hand
  
• 5x KB Push jerk per hand
  
• 5x KB snatch per hand
  
• Farmer's Carry 25 M
  
  
  
  Intermediate- 1 pood/12kg
  
• 5x KB Front squat
  
• 5x KB Clean per hand
  
• 5x KB Push jerk per hand
  
• 5x KB snatch per hand
  
• Farmer's Carry 25 M
  
  
  
  Novice- 12kg/20#
  
• 5x KB Front squat
  
• 5x KB Clean per hand
  
• 5x KB Push jerk per hand
  
• 5x KB snatch per hand
  
• Farmer's Carry 25 M
  
  
  
  

Post time, rounds or load to comments

The WOD - WED, 28DEC11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch 1X3@85-1X2@90-1X2@90-1X1@95%-1X1@95%-1X1@95% 1RM
Followed By:

Strength:
Bench Press 3X3 - 1X3@80-1X3@85-1X3@90% 1RM
Followed by:

WOD:
RUN n' GUN
4 Rounds For Time OR 12 Min DNF Cap:

Advanced Rx
• 10x Pistols, left leg
  
• 10x Shoulder Press, 95/45#
  
• Run 400m
  
• 10x Shoulder Press, 95/45#
  
• 10x Pistols, right leg
  
  
  
  Rx
  
• 10x Pistols, left leg
  
• 10x Shoulder Press, 85/45#
  
• Run 200m
  
• 10x Shoulder Press, 85/45#
  
• 10x Pistols, right leg
  
  
  
  Intermediate
  
• 10x Assisted Pistols, left leg
  
• 10x Shoulder Press, 75/45#
  
• Run 200m
  
• 10x Shoulder Press, 75/45#
  
• 10x Assisted Pistols, right leg
  
  
  
  Novice
  
• 8x Assisted Pistols, left leg
  
• 8x Shoulder Press, 65/45#
  
• Run 200m
  
• 8x Shoulder Press, 65/45#
  
• 8x Assisted Pistols, right leg
  

Post time, rounds or load to comments

The WOD - TUES, 27DEC11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

WOD:

BOTTOM's UP!!

For Time:
Advanced*
• 21x Deadlift (155#/115#)
  
• 21x Pull-ups
  
• Row 1K
  
• 15x Power clean(155#/115#)
  
• 15x Pull-ups
  
• Row 750m
  
• 9x Push press(155#/115#)
  
• 9x Pull-ups
  
• Row 500m
  
  
  
  Rx
  
• 21x Deadlift (135#/95#)
  
• 21x Pull-ups
  
• Row 750m
  
• 15x Power clean(135#/95#)
  
• 15x Pull-ups
  
• Row 500m
  
• 9x Push press(135#/95#)
  
• 9x Pull-ups
  
• Row 250m
  
  
  
  Intermediate
  
• 21x Deadlift (115/75#)
  
• 21x Pull-ups
  
• Row 750m
  
• 15x Power clean(115/75#)
  
• 15x Pull-ups
  
• Row 500m
  
• 9x Push press(115/75#)
  
• 9x Pull-ups
  
• Row 250m
  
  
  
  Novice
  
• 21x Deadlift (95/65#)
  
• 21x Pull-ups
  
• Row 500m
  
• 15x Power clean (95/65#)
  
• 15x Pull-ups
  
• Row 250m
  
• 9x Push press(95/65#)
  
• 9x Pull-ups
  
• Row 150m
  
  
  
  

Post time, rounds or load to comments

GYM CLOSED!!

Head's up everyone. In accordance with our Christmas hours, the gym will be CLOSED
after TODAY and will be re-open TUES 27DEC11.

We WILL NOT have an OPEN HOUSE SAT 31DEC11. We are sorry for the inconvenience this may create. Thanks in advance for your understanding and cooperation.

REST DAY

SUN, 25DEC11

MERRY CHRISTMAS!!

NEW YEAR's SCHEDULE!!

TUES 27DEC - THUR 28DEC,REGULAR HOURS

FRI,30DEC,6-12:30PM

SAT,31DEC,9-11AM...

SUN,1JAN,CLOSED

MON,2JAN,CLOSED

TUES,3JAN,REGULAR HOURS

The WOD - FRI, 23DEC11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: WOD: 12 Days of Christmas* For Time:

• Station#1 one rep followed by
  
• Station#2 two reps then back to Sation#1 for one rep followed by
  
• Station#3 three reps then Station#2 for two reps then Sation#1 for one rep
  *Continue this sequence until ALL 12 stations are complete.
  
  
• Deadlifts, 225/155#, 1 rep
  
• Ring dip, 2 reps
  
• Pull ups, 3 reps
  
• Burpees, 4 reps
  
• Thruster, 95/65#, 5 reps
  
• SDHP, 95/65#, 6 reps
  
• KBS, 1.5/1 pood, 7 reps
  
• Box jump, 24", 8 reps
  
• Push up, 9 reps
  
• KB snatch, 1.5/1 pood, 10 reps
  
• GHD Back extension, 11 reps
  
• WBS, 20/15#, 12 reps
  

*Due to resource constraints we will run 2 heats per class. If you miss the WOD, we will run it again this Friday. Post load/time or rounds to comments.

OR

FIGHT GONE BAD! Five stations, one minute per station, as many reps as possible per station. Repeat for three rounds, resting for one minute between rounds.

• WBS, 20/15#
  
• Sumo Deadlift High-Pull, 75/55#
  
• Box Jump, 20" box
  
• Push-press, 75/55#
  
• Row
  
  The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.
  

The WOD - WED, 21DEC11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: WOD: 12 Days of Christmas* For Time:

• Station#1 one rep followed by
  
• Station#2 two reps then back to Sation#1 for one rep followed by
  
• Station#3 three reps then Station#2 for two reps then Sation#1 for one rep
  *Continue this sequence until ALL 12 stations are complete.
  
  
• Deadlifts, 225/155#, 1 rep
  
• Ring dip, 2 reps
  
• Pull ups, 3 reps
  
• Burpees, 4 reps
  
• Thruster, 95/65#, 5 reps
  
• SDHP, 95/65#, 6 reps
  
• KBS, 1.5/1 pood, 7 reps
  
• Box jump, 24", 8 reps
  
• Push up, 9 reps
  
• KB snatch, 1.5/1 pood, 10 reps
  
• GHD Back extension, 11 reps
  
• WBS, 20/15#, 12 reps
  

*Due to resource constraints we will run 2 heats per class. If you miss the WOD, we will run it again this Friday. Post load/time or rounds to comments.

OR

AMRAP in 8 Minutes

• Run 200M
  
• KBS, 1.5/1 pood 5 reps
  
• Back Squat, 135/95#, 10 reps
  

REST 4 Minutes AMRAP in 8 Minutes

• Pull ups, 15 reps
  
• Forward Rolls, 5 reps
  
• Push Ups, 15 reps
  

The WOD - MON, 19DEC11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: WOD: 12 Days of Christmas* For Time:

• Station#1 one rep followed by
  
• Station#2 two reps then back to Sation#1 for one rep followed by
  
• Station#3 three reps then Station#2 for two reps then Sation#1 for one rep
  *Continue this sequence until ALL 12 stations are complete.
  
  
• Deadlifts, 225/155#, 1 rep
  
• Ring dip, 2 reps
  
• Pull ups, 3 reps
  
• Burpees, 4 reps
  
• Thruster, 95/65#, 5 reps
  
• SDHP, 95/65#, 6 reps
  
• KBS, 1.5/1 pood, 7 reps
  
• Box jump, 24", 8 reps
  
• Push up, 9 reps
  
• KB snatch, 1.5/1 pood, 10 reps
  
• GHD Back extension, 11 reps
  
• WBS, 20/15#, 12 reps
  

*Due to resource constraints we will run 2 heats per class. If you miss the WOD, we will run it again this Wednesday and Friday. Post load/time or rounds to comments.

REST DAY

SUN, 18DEC11

CHRISTMAS HOURS!!

FRI,23DEC,REGULAR HOURS

SAT,24DEC,9-11AM...

SUN,25DEC,CLOSED

MON,26DEC,CLOSED

TUES,27DEC,REGULAR HOURS

The WOD - SAT, 17DEC11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: WOD: 12 Days of Christmas* For Time:

• Station#1 one rep followed by
  
• Station#2 two reps then back to Sation#1 for one rep followed by
  
• Station#3 three reps then Station#2 for two reps then Sation#1 for one rep
  *Continue this sequence until ALL 12 stations are complete.
  
  
• Deadlifts, 225/155#, 1 rep
  
• Ring dip, 2 reps
  
• Pull ups, 3 reps
  
• Burpees, 4 reps
  
• Thruster, 95/65#, 5 reps
  
• SDHP, 95/65#, 6 reps
  
• KBS, 1.5/1 pood, 7 reps
  
• Box jump, 24", 8 reps
  
• Push up, 9 reps
  
• KB snatch, 1.5/1 pood, 10 reps
  
• GHD Back extension, 11 reps
  
• WBS, 20/15#, 12 reps
  

*Due to resource constraints we will run 2 heats per class. If you miss the WOD, we will run it again this Saturday. Post load/time or rounds to comments.

The WOD - FRI, 15DEC11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean Pulls 3X3@125% 1RM Followed By: Strength: Front Squat 3X3 - 1X3@80-1X3@85-1X3@90% 1RM Followed by: WOD: FINAL ASCENT! 5 Rounds For Time:

Advanced* Rx
• 5 x Deadlift (325/225#)
  
• 10 x Box Jump 30"
  
• Run 200M
  
  
  
  Rx
  
• 5 x Deadlift (295/215#)
  
• 10 x Box Jump 24"
  
• Run 200M
  
  
  
  Intermediate
  
• 5 x Deadlift (275/195#)
  
• 10 x Box Jump 20"
  
• Run 200M
  
  
  
  Novice
  
• 5 x Deadlift (250/165#)
  
• 10 x Box Jump 18"
  
• Run 200M
  

Post time, rounds or load to comments

The WOD - THUR, 15DEC11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

WOD:

TARANTULA!!

8 Rounds For Time:
Advanced*
• 8x Thrusters, 95/65#
  
• 8x Burpee Pull ups
  
• 8x Reverse lunge per foot
  
  
  
  Rx
  
• 8x Thrusters, 75/55#
  
• 8x Burpee Pull ups
  
• 8x Reverse lunge per foot
  
  
  
  Intermediate
  
• 8x Thrusters, 65/45#
  
• 8x Burpee Pull ups
  
• 8x Reverse lunge per foot
  
  
  
  Novice
  
• 6x Thrusters, 55/35#
  
• 6x Burpee Jumping Pull ups
  
• 6x Reverse lunge per foot
  
  
  
  

Post time, rounds or load to comments

The WOD - WED, 14DEC11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Hang Power Clean 1X3@80 1RM - Power Clean 1X3@85 1RM - Clean 2X3@90 1RM
Followed By:

Strength:
Bench Press 3X3 - 1X3@80-1X3@85-1X3@90% 1RM
Followed by:

WOD:
KETTLE HELL!
AMRAP 12Min:

Advanced* 2/1.5 pood
• 10x KBS
  
• Farmer's Carry 25 M
  
• 5x per Hand KB Clean & Jerk
  
• Farmer's Carry 25 M
  
• 5x per Hand KB OHS
  
• Farmer's Carry 25 M
  
• 5x KB Snatch
  
  
  
  Rx
  1.5/1 pood
  
• 10x KBS
  
• Farmer's Carry 25 M
  
• 5x per Hand KB Clean & Jerk
  
• Farmer's Carry 25 M
  
• 5x per Hand KB OHS
  
• Farmer's Carry 25 M
  
• 5x KB Snatch
  
  
  
  Intermediate
  1 pood/12kg
  
• 10x KBS
  
• Farmer's Carry 25 M
  
• 5x per Hand KB Clean & Jerk
  
• Farmer's Carry 25 M
  
• 5x per Hand KB OHS
  
• Farmer's Carry 25 M
  
• 5x KB Snatch
  
  
  
  Novice
  12kg/20#
  
• 10x KBS
  
• Farmer's Carry 25 M
  
• 5x per Hand KB Clean & Jerk
  
• Farmer's Carry 25 M
  
• 5x per Hand KB OHS
  
• Farmer's Carry 25 M
  
• 5x KB Snatch
  

Post time, rounds or load to comments

The WOD - TUES, 13DEC11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

WOD:

BOTTOM's UP!!

10-9-8-7-6-5-4-3-2-1 Rep Rnds For Time:
BUY-IN- 25 Double Unders
Advanced*
• Med Ball Clean
  
• Wall Climbs
  
• Run 200M
  *Vest
  
  
  
  Rx
  
• Med Ball Clean
  
• Wall Climbs
  
• Run 100M
  
  
  
  Intermediate
  
• Med Ball Clean
  
• Wall Climbs w/ bands
  
• Run 100M
  
  
  
  Intermediate
  
• Med Ball Clean
  
• Elevated Push up
  
• Run 50M
  
  
  
  

Post time, rounds or load to comments

The WOD - MON, 12DEC11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Hang Power Snatch 1X3@80 1RM - Power Snatch 1X3@85 1RM - Snatch 2X3@90 1RM
Followed By:

Strength:
Shoulder Press 3X3 - 1X3@80-1X3@85-1X3@90% 1RM
Followed by:

WOD:
BREEEZY!
21-15-9 Rep Rnds For Time:

Advanced*
• C2B Pull-ups
  
• Ring Push-ups
  
• GHD Sit-ups
  
• Pistols
  *Vest
  
  
  
  Rx
  
• Pull-ups
  
• Ring Push-ups
  
• AbMat Sit-ups
  
• Pistols
  
  
  
  Intermediate
  
• Banded Pull-ups
  
• Push-ups
  
• AbMat Sit-ups
  
• Pistols
  
  
  
  Novice
  
• Jumping Pull-ups
  
• Push-ups
  
• AbMat Sit-ups
  
• Squats
  
  
  

Post time, rounds or load to comments

REST DAY

REST DAY - SUN, 11DEC11

The WOD - FRI, 09DEC11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch Pulls 3X3 @ 1X3@125-1X3@100-1X3@75% 1RM Jerks 5X3 @ 2X3@75-2X3@80-1X3@85% 1RM
Followed By:

Strength:
Front Squat 5X3 @ 2X3@75-2X3@80-1X3@85% 1RM
Followed by:

WOD:
HAUL ASH!
5 rounds for time:
*Set up 3 cones 20m apart, start the shuttle run at center cone

Advanced*
• SDHP, 6rep, 115/85#
  
• 25-50-25m shuttle run*
  
• parallette HSPU, 6rep
  
  
  
  Rx
  
• SDHP, 6rep, 95/65#
  
• 25-50-25m shuttle run*
  
• HSPU, 6rep
  
  
  
  Intermediate
  
• SDHP, 6rep, 75/55#
  
• 25-50-25m shuttle run*
  
• Pad/Band HSPU, 6rep
  
  
  
  Novice
  
• SDHP, 6rep, 65/45#
  
• 25-50-25m shuttle run*
  
• Band/Box HSPU, 6rep
  

Post time, rounds or load to comments

The WOD - THUR, 08DEC11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: WOD: Fuzzy 50!!

1 round, 50x reps each for time:
• Pull-ups
  
• Burpees
  
• AbMat Sit-ups
  
• Box jumps, 20"
  
• Push-ups
  
• Walking lunge steps
  
• Knees to elbows
  
• Double unders
  
• Dips
  
• Squats
  
  
  

Post time, rounds or load to comments

The WOD - WED, 07DEC11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean 5X3 @ 2X75-2X80-1X85% 1RM
Followed By:

Strength:
Deadlift 5X3 @ 2X75-2X80-1X85% 1RM
Followed by:

WOD:
FRENDO! 12 min to complete 10 reps of the following sequence:
*A complete rep is the sequence performed utilizing both the left & right hand

Advanced* *1.5/1 pood
• KB snatch
  
• OHS
  
• Sotts Press
  
• TGU from the standing positon
  
  
  
  Rx
  *1pood/12kg
  
• KB snatch
  
• OHS
  
• Sotts Press
  
• TGU from the standing positon
  
  
  
  Intermediate
  *12kg/20#
  
• KB snatch
  
• OHS
  
• Sotts Press
  
• TGU from the standing positon
  
  
  
  Novice
  *20/15#
  
• KB snatch
  
• OHS
  
• Sotts Press
  
• TGU from the standing positon
  
  
  
  

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The WOD - TUES, 06DEC11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

SKILL: SHOOT THROUGH

3x 10



Followed By:



WOD:



Push It!!

10 Rounds For time:
Advanced
• 4x Jerk (BW)
  
• 8x Ring dips
  
• 12x Burpees
  
  
  
  Rx
  
• 3x Jerk (3/4 bw)
  
• 6x Ring dips
  
• 9x Burpees
  
  
  
  Intermediate
  
• 3x Jerk (1/2 bw)
  
• 6x Banded Ring dips
  
• 9x Burpees
  
  
  
  Novice
  
• 3x Jerk (1/4 bw)
  
• 6x Jumping Ring dips
  
• 9x Burpees
  

Post time, rounds or load to comments

The WOD - MON, 5DEC11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch 5X3 @ 2X75-2X80-1X85% 1RM
Followed By:

Strength:
Squat 5X3 @ 2X75-2X80-1X85% 1RM
Followed by:

WOD:
4 Rounds For Time:

Advanced*
• Round #1
  
  • Muscle-ups 2reps
    
  • Row/Run 800m
    
• Round #2
  
  • Muscle-ups 4 reps
    
  • Row/Run 500m
    
• Round #3
  
  • Muscle-ups 6 reps
    
  • Row/Run 400m
    
• Round #4
  
  • Muscle-ups 8 reps
    
  • Row/Run 200m
    
  *With Vest
  Rx
• Round #1
  
  • Muscle-ups 2reps
    
  • Row/Run 800m
    
• Round #2
  
  • Muscle-ups 4 reps
    
  • Row/Run 500m
    
• Round #3
  
  • Muscle-ups 6 reps
    
  • Row/Run 400m
    
• Round #4
  
  • Muscle-ups 8 reps
    
  • Row/Run 200m
    
  
  Intermediate
• Round #1
  
  • Jumping Muscle-ups 2reps
    
  • Row/Run 800m
    
• Round #2
  
  • Jumping Muscle-ups 4 reps
    
  • Row/Run 500m
    
• Round #3
  
  • Jumping Muscle-ups 6 reps
    
  • Row/Run 400m
    
• Round #4
  
  • Jumping Muscle-ups 8 reps
    
  • Row/Run 200m
    
  
  Novice
• Round #1
  
  • Muscle-up Transition 2reps
    
  • Row/Run 800m
    
• Round #2
  
  • Muscle-up Transition 4 reps
    
  • Row/Run 500m
    
• Round #3
  
  • Muscle-up Transition 6 reps
    
  • Row/Run 400m
    
• Round #4
  
  • Muscle-up Transition 8 reps
    
  • Row/Run 200m
    
  
  Post time, rounds or load to comments

The Unknown & The Unknowable

Trainers and civilians needs are more akin to the firefighter, cop and soldier than they are to the elite athlete. The reason being, you don't know what gameday will look like, you don't know when it will occur and you don't know what the stressor will be, you just don't know. - Greg Glassman

This week will be just that...

REST DAY

REST DAY - SUN, 27NOV11

The WOD - SAT, 26NOV11

• Saturday, 26Nov11, 9-11AM... The WOD - "Rick James, Bitch" Enough said...
  
  

The WOD - FRI, 25NOV11

• Friday, 25Nov11, 9-11AM... The WOD - "Back In Black" in mute witness to the lunacy of Black Friday shopping.
  
  

The WOD - THUR, 24NOV11

HAPPY THANKSGIVING!!

• Thursday, 24Nov11, Gym opens at 9AM...The WOD - "Tryptofanatic" will begin at 9:30 and close right afterward.
  
  

The WOD - WED, 23NOV11

• Wednesday, 23Nov11, 4-6PM ONLY... The WOD - "Barcrawl"
  
  

The WOD - TUES, 22NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

TAKE-OFF

For time:
Advanced
• With Body Armor
  
  
  
  Rx
  
• 100x AbMat Sit-ups
  
• 90x WBS, 20/15#
  
• 80x Push-ups
  
• 70x Box jumps (20 inch)
  
• 60x Jumping Pull-ups
  
• 50x Lunges
  
• 40x Jumping Ring Dips
  
• 30x 4 count Flutter Kicks
  
• 20x Burpees
  
• Run 500m
  
  
  
  
  Intermediate
  
• 10 reps less at each station
  
  
  
  Novice
  
• 15 reps less at each station
  

Post time, rounds or load to comments

HOLIDAY SCHEDULE

A reminder to everyone. The schedule for the week of Thanksgiving is as followed:

• Monday, 21Nov11, Regular Hours
  
• Tuesday, 22Nov11, Regular Hours
  
• Wednesday, 23Nov11, 4-6PM ONLY... The WOD - "Barcrawl"
  
• Thursday, 24Nov11, Gym opens at 9AM...The WOD - "Tryptofanatic" will begin at 9:30 and close right afterward.
  
• Friday, 25Nov11, 9-11AM... The WOD - "Back In Black" in mute witness to the lunacy of Black Friday shopping.
  
• Saturday, 26Nov11, 9-11AM... The WOD - "Rick James, Bitch" Enough said...
  
• Sunday, 27Nov11, CLOSED
  
  

The WOD - MON, 21NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch 5X3 @ 2X75-2X80-1X85% 1RM
Followed By:

Strength:
Squat 5X3 @ 2X75-2X80-1X85% 1RM
Followed by:

WOD:
PUSH-PULL-RUN!
10-9-8-7-6-5-4-3-2-1 Rep Rnds For Time:

Advanced
• Parallette HSPU
  
• SDHP w/ Bar 115/85#
  
• Sprint 100m between each set
  
  
  
  Rx
  
• HSPU
  
• SDHP w/ Bar 95/65#
  
• Sprint 100m between each set
  
  
  
  Intermediate
  
• Banded HSPU
  
• SDHP w/ Bar 75/55#
  
• Sprint 100m between each set
  
  
  
  Novice
  
• Elevated Push up
  
• SDHP w/ Bar 55/35#
  
• Sprint 100m between each set
  

Post time, rounds or load to comments

THANKSGIVING SCHEDULE!!!

Head's up everyone. The schedule for the week of Thanksgiving is as followed:

• Monday, 21Nov11, Regular Hours
  
• Tuesday, 22Nov11, Regular Hours
  
• Wednesday, 23Nov11, 4-6PM ONLY... The WOD - "Barcrawl"
  
• Thursday, 24Nov11, Gym opens at 9AM...The WOD - "Tryptofanatic" will begin at 9:30 and close right afterward.
  
• Friday, 25Nov11, 9-11AM... The WOD - "Back In Black" in mute witness to the lunacy of Black Friday shopping.
  
• Saturday, 26Nov11, 9-11AM... The WOD - "Rick James, Bitch" Enough said...
  
• Sunday, 27Nov11, CLOSED
  
  

The WOD - FRI, 18NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean & Jerk 3X5 @ 75-80-85% 1RM Followed By: Strength: Bench Press, 3X5 @ 75-80-85% 1RM Followed By: STROKE MAN! 4 rounds for time:

BUY-IN - 30 Double Unders

Advanced
• Row 750m
  
• 10x per arm DB power snatch (40/30#)
  
  
  
  Rx
  
• Row 500m
  
• 8x per arm DB power snatch (40/30#)
  
  
  
  Intermediate
  
• Row 400m
  
• 6x per arm DB power snatch (30/20#)
  
  
  
  Novice
  
• Row 400m
  
• 5x per arm DB power snatch (20/15#)
  
  
  

Post load/time or rounds to comments.

The WOD - THUR, 17NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

The Cramp

4 rounds for time:
Advanced
• 5x Muscle-ups
  
• 15x Deadlift (250/175#)
  
• 20x GHD sit-ups
  
• Run 100M Rnd#1- 200M Rnd#2 -400M Rnd #3 - 500M Rnd#4
  
  
  
  Rx
  
• 3x Muscle-ups
  
• 8x Deadlift (250/175#)
  
• 15x GHD sit-ups
  
• Run 50M Rnd#1- 100M Rnd#2 -150M Rnd #3 - 200M Rnd#4
  
  
  
  Intermediate
  
• 3x Jumping Muscle-ups
  
• 8x Deadlift (225/155#)
  
• 15x AbMat sit-ups
  
• Run 50M Rnd#1- 100M Rnd#2 -150M Rnd #3 - 200M Rnd#4
  
  
  
  Novice
  
• 3x Muscle-ups Transition
  
• 8x Deadlift (185/115#)
  
• 15x AbMat sit-ups
  
• Run 50M Rnd#1- 100M Rnd#2 -150M Rnd #3 - 200M Rnd#4
  
  
  

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The WOD - WED, 16NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Hang Power Clean 1X5 @ 75% Power Clean 1X5 @ 80% Clean 1X5 @ 85% 1RM
Followed by:

Strength:
Deadlift 75-80-85% 1RM
Followed by:

WOD:
Hangin' On
AMRAP in 12 minutes of:
Advanced

10x Box step (5 per foot) w/ Bar, 24", 45/30#

10x Knees to elbows

8x Burpees



Rx

10x Box step (5 per foot) w/ Bar, 20", 45/30#

8x Knees to elbows

5x Burpees



Intermediate

8x Box step (4 per foot) w/ Bar, 20", 45/30#

6x Knees to elbows

5x Burpees



Novice

8x Box step (4 per foot) w/ Bar, 12", (30/15#)

6x leg lifts

5x Burpees


Post time, rounds or load to comments

The WOD - TUES, 15NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Theresa

For Time:
Advanced*
• Run 1 mile
  
• Run 1 mile stopping every corner of the block for 10x push-ups & 10X squats
  *With body armor
  
  
  
  Rx
  
• Run 1 mile
  
• Run 1 mile stopping every corner of the block for 10x push-ups & 10X squats
  
  
  
  Intermediate
  
• Run 1K
  
• Run 1K stopping every corner of the block for 10x push-ups & 10X squats
  
  
  
  Novice
  
• Run 500 M
  
• Run 500 M stopping every corner of the block for 10x push-ups & 10X squats
  
  
  

Post time, rounds or load to comments

The WOD - MON, 14NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Hang Power Snatch 1X5 @ 75% Power Snatch 1X5 @ 80% Snatch 1X5 @ 85% 1RM
Followed By:

Strength:
Front Squat, 3X5 @ 75-80-85% 1RM
Followed by: WOD: CLOWN PUNCH As many rounds as you can do in 12 min. of :

Advanced
• 4 Thrusters (95#/65#)
• 6 chest to bar pull ups
• 8 box jumps (24")
  
  
  
  Rx
  
• 4 Thrusters (65#/45#)



• 6 Pull ups



• 8 box jumps (20")
  
  
  
  Intermediate
  
• 4 Thrusters (55#/35#)



• 6 Banded Pull ups



• 8 box jumps (20")
  
  
  
  Novice
  
• 4 Thrusters (55#/35#)



• 6 Jumping Pull ups



• 8 box jumps (18")
  
  
  

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CHALLENGE WOD

CHALLENGE WOD!!!- 14-19NOV

'THE COACH'

3 rounds for time:

BUY-IN:3X TGU per hand (1.5/1 pood)

• Run 400m
  
• 40x Walking lunge steps per leg
  
• 30x AbMat Sit ups
  
• 20x C2D Push ups
  
• 10x KB Burpees (1.5/1 pood)
  

Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 13NOV11

The WOD - SAT, 12NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

"Body On Drugs"

2 rounds for time:
Rx
• Thrusters, 95/65#, 21 reps
  
• Pull ups, 21 reps
  
• Cleans, 95/65#, 15 reps
  
• Ring dips, 15 reps
  
• Deadlift, 225/155#, 9 reps
  
• HSPU, 9 reps
  
  

Post time, rounds or load to comments

The WOD - FRI, 11NOV11

< Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Shoulder Press,3X5 @ 70-75-80% 1RM
Followed By:

Strength:
Deadlift, 3X5 @ 70-75-80% 1RM
Followed by:

WOD:
Drivin' & Cryin'
5 rounds for time:

Advanced
• 20x GHD Sit-ups
  
• 5x Push jerk (155/115#)
  
  
  
  Rx
  
• 20x GHD Sit-ups
  
• 5x Push jerk (135/95#)
  
  
  
  Intermediate
  
• 20x AbMat Sit-ups
  
• 5x Push jerk (115/75#)
  
  
  
  Novice
  
• 20x GHD Sit-ups
  
• 5x Push jerk (135/95#)
  
  
  

Post time, rounds or load to comments

The WOD - THUR, 10NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Angst

2 rounds for time:
Advanced
• 30x Back squat (155#/105#)
  
• 20x Ring Dips
  
• 5 X per hand TGU (1.5/1 pood)
  
• Row 1500m
  
  
  
  Rx
  
• 30x Back squat (135#/85#)
  
• 20x Ring Dips
  
• 3 X per hand TGU (1.5/1 pood)
  
• Row 1000m
  
  
  
  Intermediate
  
• 30x Back squat (115#/65#)
  
• 20x Banded Ring Dips
  
• 3 X per hand TGU (1 pood/12kg)
  
• Row 1000m
  
  
  
  Novice
  
• 20x Back squat (115#/65#)
  
• 15x Jumping Ring Dips
  
• 2 X per hand TGU (1 pood/12kg)
  
• Row 750m
  
  
  

Post time, rounds or load to comments

The WOD - WED, 09NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean,3X5 @ 70-75-80% 1RM
Followed By:

Strength:
Squat, 3X5 @ 70-75-80% 1RM
Followed by:

WOD:
Fran's ANGRY Sister
21-15-9 rep rounds for time :

Advanced
• KB thrusters 1.5/1 pood
  
• Ring pull-ups
  
  
  
  Rx
  
• KB thrusters 1pood/12kg
  
• Ring pull-ups
  
  
  
  Intermediate
  
• KB thrusters 12kg/20#
  
• Jumping Ring pull-ups
  
  
  
  Novice
  
• KB thrusters 12kg/20#
  
• Ring Rows
  
  
  

Post time, rounds or load to comments

The WOD - TUES, 08NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Meritorious

For Time:
Advanced
• 30x Handstand push-ups
  
• 40x Pull-ups
  
• 50x Sumo deadlift high pulls(75/55#)
  
• 60x AbMat Sit-ups
  
• 70x Burpees
  
  
  
  Rx
  
• 20x Handstand push-ups
  
• 30x Pull-ups
  
• 40x Sumo deadlift high pulls(75/55#)
  
• 50x AbMat Sit-ups
  
• 60x Burpees
  
  
  
  Intermediate
  
• 10x Handstand push-ups
  
• 20x Pull-ups
  
• 30x Sumo deadlift high pulls(65/45#)
  
• 40x Sit-ups
  
• 50x Burpees
  
  
  
  Novice
  
• 5x Handstand push-ups
  
• 10x Pull-ups
  
• 20x Sumo deadlift high pulls(65/45#)
  
• 30x Sit-ups
  
• 40x Burpees
  
  
  

Post time, rounds or load to comments

The WOD - MON, 07NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Strength: Deadlift, 3X5 @ 70-75-80% 1RM Followed by: WOD: LEVITRA 5 rounds for time :

Advanced
• 5x Snatch grip deadlift (115#/85#)
  
• 5x Hang Power snatch
  
• 5x Power snatch
  
• 5x Overhead squats
  
  
  
  Rx
  
• 5x Snatch grip deadlift (95#/65#)
  
• 5x Hang Power snatch
  
• 5x Power snatch
  
• 5x Overhead squats
  
  
  
  Intermediate
  
• 5x Snatch grip deadlift (75#/65#)
  
• 5x Hang Power snatch
  
• 5x Power snatch
  
• 5x Overhead squats
  
  
  
  Novice
  
• 5x Snatch grip deadlift (55#/35#)
  
• 5x Hang Power snatch
  
• 5x Power snatch
  
• 5x Overhead squats
  

Post time, rounds or load to comments

CHALLENGE WOD!!

CHALLENGE WOD!!!- 7-12NOV

'THE TYRANT!'

10 rounds:
Keep KB off ground, WOD is over when it hits the floor.

• 20x KB swings (1pood/12kg)
  
• 15x KB snatch
  
• 10x 1-arm KB press(5 per arm)
  

Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 06NOV11

The WOD - SAT, 05NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

WOD:

8 rounds for Time:
Rx
• 3x Hang power cleans (155#)
  
• 6x Jump touches (24 inch height)
  
• Sprint 25 yards
  
  
  
  

Post time, rounds or load to comments

The WOD - FRI, 04NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean,1X3 @ 70% 1RM, Clean,2X3 @ 75% 1RM, Clean, 2X3 @ 80% 1RM Followed by: Strength: Overhead Squat, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM Followed by: WOD: Ace Up 10 rounds for time: Advanced

10x C2B Pull-ups

10x Squat

10x Ring push-up

10x GHD Sit-up

10x Burpees



Rx

10x Pull-ups

10x Squat

10x Push-up

10x AbMat Sit-up

10x Burpees



Intermediate

8x Banded Pull-ups

8x Squat

8x Push-up

8x AbMat Sit-up

8x Burpees



Novice

6x Banded/Jumping Pull-ups

6x Squat

6x Push-up

6x AbMat Sit-up

6x Burpees



Post time, rounds or load to comments

The WOD - THUR, 03NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

WOD:

For Time:
Advanced
• 10x Muscle-ups
  
• 20x KB swings (2/1.5 pood)
  
• Row 30 calories
  
• 40x Push press(85#/65#)
  
• Run 400m
  
• 40x SDHP(85#/65#)
  
• Row 30 calories
  
• 20x KB swings (2/1.5 pood)
  
• 10x Muscle-ups
  
  
  
  Rx
  
• 10x Muscle-ups
  
• 20x KB swings (1.5/1 pood)
  
• Row 30 calories
  
• 40x Push press(75#/55#)
  
• Run 400m
  
• 40x SDHP(75#/55#)
  
• Row 30 calories
  
• 20x KB swings (1.5/1 pood)
  
• 10x Muscle-ups
  
  
  
  Intermediate
  
• 10x Jumping Muscle-ups
  
• 20x KB swings (1 pood/12kg)
  
• Row 30 calories
  
• 40x Push press(65#/45#)
  
• Run 400m
  
• 40x SDHP(65#/45#)
  
• Row 30 calories
  
• 20x KB swings (1 pood/12kg)
  
• 10x Jumping Muscle-ups
  
  
  
  Novice
  
• 10x Muscle-up Transition
  
• 20x KB swings (12kg/20#)
  
• Row 30 calories
  
• 40x Push press(45#/30#)
  
• Run 400m
  
• 40x SDHP(45#/30#)
  
• Row 30 calories
  
• 20x KB swings (12kg/20#)
  
• 10x Muscle-up Transition
  
  
  

Post time, rounds or load to comments

The WOD - WED, 02NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch,1X3 @ 70% 1RM, Push Jerk,2X3 @ 75% 1RM, Slpit Jerk, 2X3 @ 80% 1RM
Followed by:

Strength:
Front Squat, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM
Followed by:

WOD:
KENNETH
Max rounds, no time limit..On the minute every minute perform:
Rx

1x KB snatch (36#/24#) per hand first minute, then rest

2x KB snatch second minute, then rest

3x KB snatch third minute... and so on
Continue until you cannot perform the requisite # of KB snatch within the minute



Post time, rounds or load to comments

The WOD - TUES, 01NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

WOD:

5 rounds for time:
Rx
• 6x Power snatch
  
• 6x Overhead squats
  
• Sprint 100m
  
  *Bar load is 1/2 bw
  
  
  Intermediate
  
• 6x Power snatch
  
• 6x Overhead squats
  
• Sprint 100m
  
  *Bar load is up to 1/2 bw
  
  
  Novice
  
• 6x Power snatch
  
• 6x Overhead squats
  
• Sprint 100m
  
  *Bar load is up to 1/4 bw
  

Post time, rounds or load to comments

The WOD - MON, 31OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Push Jerk,1X3 @ 70% 1RM, Push Jerk,2X3 @ 75% 1RM, Slpit Jerk, 2X3 @ 80% 1RM Followed by: Strength: Deadlift, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM Followed by: WOD: GIZMO BEAT THE CLOCK! 10 minute time cap:

Rx
• Run 800m
  
• 10x Burpee pull-ups
  
• 20x Walking lunge steps, each leg
  
• 30x C2D Push-ups
  
• 40x Squats
  
• 50x Double-unders
  

Post time, rounds or load to comments

CHALLENGE WOD!

HALLOWEEN CHALLENGE WOD!!!-31OCT-5NOV

'THE ZOMBIE COMPLEX!'


The following sequence with 95/65# is one Zombie:

• 1 Power Clean
  
• 1 Push Press (Bring bar down on back)
  
• 5 Squats
  
• 1 Thruster (From behind the neck)
  
• 10 Barbell Push ups
  
• 16 Lateral jumps over the bar
  

For time:

• 5 Zombies
  
• Run, 400M
  
• 4 Zombies
  
• Run, 400M
  
• 3 Zombies
  
• Run, 400M
  
• 2 Zombies
  
• Run, 400M
  
• 1 Zombies
  
• Run, 400M
  

Post load/time or rounds to comments.

REST DAY

REST DAY - SUN 30OCT11

The WOD - SAT, 29OCT11

HALLOWEEN WOD!!!

WOD:
'Oh My Aching Balls*'
*This WOD is BYOP(Bring Your Own Pumpkin!)

4 rounds for time:

• Med ball deadlift, 20/15#, 20 reps
  
• Med ball clean, 20/15#, 20 reps
  
• Med ball push jerk, 20/15#, 20 reps
  
• Med ball run, 400M
  

Post load/time or rounds to comments.

The WOD - FRI, 28OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Hang Power Snatch,1X3 @ 70% 1RM, Power Snatch, ,2X3 @ 75% 1RM, Snatch, 2X3 @ 80% 1RM
Followed by:

Strength:
Bench Press, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM
Followed by:

WOD:
For time
Advanced*

50x Push-ups

10x Star jumps

50x AbMat Sit-ups

10x Star jumps

50x Jumping Pull ups

10x Star jumps

50x Back Extensions

10x Star jumps

*With a weight vest

Rx

50x Push-ups

10x Star jumps

50x AbMat Sit-ups

10x Star jumps

50x Jumping Pull ups

10x Star jumps

50x Back Extensions

10x Star jumps



Intermediate

40x Push-ups

10x Star jumps

40x AbMat Sit-ups

10x Star jumps

40x Jumping Pull ups

10x Star jumps

40x Back Extensions/Good Mornings (45/30#)

10x Star jumps


Novice

25x Push-ups

10x Star jumps

25x AbMat Sit-ups

10x Star jumps

25x Jumping Pull ups

10x Star jumps

25x Good Mornings (30/15#)/Supermans

10x Star jumps


Post time, rounds or load to comments

The WOD - THUR, 27OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

WOD:

NASTY GIRLS 3 rounds for time of:
Rx
• Squats, 50 reps
  
• Muscle ups, 7 reps
  
• Hang power cleans, 135/95#, 10 reps
  
  
  Intermediate
  
• Squats, 30 reps
  
• Jumping Muscle ups, 5 reps
  
• Hang power cleans, 95/65#, 10 reps
  
  
  Novice
  
• Squats, 25 reps
  
• Pull up/Ring Dip, 6 reps each reps
  
• Hang power cleans, 75/55#, 10 reps
  

Post time, rounds or load to comments

---

Nasty Girls...[wmv]

The WOD - WED, 26OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Hang Power Clean & Jerk,1X3 @ 70% 1RM, Power Clean& Jerk ,2X3 @ 75% 1RM, Clean & Jerk, 2X3 @ 80% 1RM
Followed by:

Strength:
Overhead Squat, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM
Followed by:

WOD:

5 rounds for time
Advanced
• 10X C2B Pull ups
  
• 5x Front squat, 205/155#
  
• 10x Burpees
  
  
  
  Rx
  
• 10X Pull ups
  
• 5x Front squat, 185/135#
  
• 10x Burpees
  
  
  Intermediate
  
• 10X Banded Pull ups
  
• 5x Front squat, 155/105#
  
• 10x Burpees
  
  
  Novice
  
• 10X Jumping Pull ups
  
• 5x Front squat, 135/85#
  
• 10x Burpees
  
  

Post time, rounds or load to comments

The WOD - TUES, 25OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Skill: TGU, 8 per hand Followed By: WOD:

BLAKE 4 rounds for time: Rx
• 100 feet Overhead walking lunge (45#)
  
• 30x Box jumps (24 inch)
  
• 20x Wall ball (20#)
  
• 10x Handstand push-ups
  
  
  Intermediate
  
• 75 feet Overhead walking lunge (25#)
  
• 30x Box jumps (20 inch)
  
• 20x Wall ball (15#)
  
• 10x Handstand push-ups
  
  
  Novice
  
• 50 feet Overhead walking lunge (10#)
  
• 30x Box jumps (18 inch)
  
• 20x Wall ball (15#)
  
• 10x Handstand push-ups
  

Followed By: Skill: L-sit, 5 X 20 sec holds Post time, rounds or load to comments

CHALLENGE WOD!

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

CHALLENGE WOD, 24-29OCT11
For time: Rx

• HSPU, 21 reps
  
• Ring Dips, 21 reps
  
• Push Up, 21 reps
  
• Run, 1 Mile
  
• HSPU, 15 reps
  
• Ring Dips, 15 reps
  
• Push Up, 15 reps
  
• Row, 2 Kilometers
  
• HSPU, 9 reps
  
• Ring Dips, 9 reps
  
• Push Up, 9 reps
  
• Run, 1 Mile
  

Post time, rounds or load to comments

The WOD - MON, 24OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Hang Power Snatch,1X3 @ 70% 1RM, Power Snatch,2X3 @ 75% 1RM, Snatch, 2X3 @ 80% 1RM
Followed by:

Strength:
Squat, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM
Followed by:

WOD:
For time
*Use same bar load throughout.
Advanced

25x Sumo deadlift high pull (115#/85#)

Run 400m

25x Push Jerk

Run 400m

25x Deadlifts

Run 400m


Rx

25x Sumo deadlift high pull (95#/65#)

Run 400m

25x Push Jerk

Run 400m

25x Deadlifts

Run 400m


Intermediate

25x Sumo deadlift high pull (75#/55#)

Run 400m

25x Push Jerk

Run 400m

25x Deadlifts

Run 400m



Novice

20x Sumo deadlift high pull (65#/45#)

Run 400m

20x Push Jerk

Run 400m

20x Deadlifts

Run 400m


Post time, rounds or load to comments

REST DAY

REST DAY - SUN, 23OCT11

THANKS!!
to everyone for your support of our 2nd annual Barbell for Boobs Breast Cancer fundraiser! A special Thanks to Bamboo Willie's and Hooter's on Pensacola Beach for their generous support!!

The WOD - SAT, 22OCT11

'AMAZING GRACE'

Join us SATURDAY,22OCT11, 11:00-12:30PM For our 2nd Annual Barbells For Boobs Breast Cancer Fundraiser featuring the WOD:


'AMAZING GRACE'
For time:

Clean & Jerk, 135/95#, 30 reps



Post load/time or rounds to comments.

GYM CLOSED FOR AMAZING GRACE!

Head's up everyone. The gym will be CLOSED on SAT 22OCT for the BARBELLS FOR BOOBS !! fundraiser on Pensacola Beach, and will be re-open MON 24OCT.

We WILL NOT have an OPEN HOUSE or regular WOD Class SAT 22OCT. Join us Saturday 22OCT11 from 11-12:30 On the Quietwater Beach Boardwalk and support YOUR CrossFit Box!!

REGISTER HERE! as a member of CROSSFIT PENSACOLA's TEAM!

The WOD - FRI 21OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch & Clean Pulls, 3X5 each @ 150-125-100% 1RM
Followed by:

WOD:
8 rounds for time:
Rx

• Deadlift, 5reps, 155/115#
  
• Push-ups, 15 reps
  
• Run, 100M
  
  

Post time, rounds or load to comments

GYM CLOSED!!!

Head's up everyone. The gym will be CLOSED on SAT 22OCT for the BARBELLS FOR BOOBS !! fundraiser on Pensacola Beach, and will be re-open MON 24OCT.

We WILL NOT have an OPEN HOUSE or regular WOD Class SAT 22OCT. Join us Saturday 22OCT11 from 11-12:30 On the Quietwater Beach Boardwalk and support YOUR CrossFit Box!!

REGISTER HERE! as a member of CROSSFIT PENSACOLA's TEAM!