The WOD - MON, 1AUG11

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
  

Snatch, 3X5, 75-80-85% 1RM

Followed By:

Strength:
Overhead Squat, 3X5, 75-80-85% 1RM

Followed By:

WOD:
4 rounds for time:
BUY-IN 20 double unders
Advanced

Box Jump, 24", 20 reps

Ring Dip, 20 reps

Medball Cleans, 20/15#, 20 reps

Rx

Box Jump, 20", 15 reps

Ring Dip, 15 reps

Medball Cleans, 20/15#, 15 reps

Intermediate

Box Jump, 18", 15 reps

Ring Dip (banded), 15 reps

Medball Cleans, 15/12#, 15 reps

Novice

Box Jump, 18", 10 reps

Ring Dip(jumping), 10 reps

Medball Cleans, 15/12#, 10 reps

CASH-OUT 20 double unders

Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 31JUL11

A Thought On Training

Ut Macies Own Ego Exsisto Verus

"I had a moment to pause just prior to my WOD today and take stock of what I was about to do. It filled me with self loathing. I had already written on the board my anticipated results at Rx. I felt comfortably smug that I could nail the WOD with the 1.5pood kettlebell, and looked forward to the inevitable victory.

I took a deep breath, picked up the kettle bell, returned it to the kettlebell storage area and picked up the 2pood bell..."Shit"...it felt heavy. I carried it back, and all the while had one thought: "This is going to suck." It occured to me at that moment..."I might not get through this." Smug certainty of an uninspired spotless performance gave way to a quiet resolve to struggle in the face of an uncertain outcome. I was free.

I hammered through the breathing ladder... lungs burning, room spinning, core fatigued, shoulder girdle riding a cascade of muscle failure... 1-2-3, 9-10, 14 reps and on. Then it happened; I dropped the bell in mid swing. Down to my knees I went...fighting to control my breathing: I failed. The WOD was over...The taskmaster had been paid in spades today. I was overcome with a feeling of satisfaction I hadn't experienced in a long while...I embraced the failure and made it my own...I am humbler and stronger for it. The WOD board needs correcting...

The WOD - SAT, 29JUL11

Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching

Followed By:

WOD:
"Body On Drugs"
2 Rounds for time:

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 to comments.

The WOD - FRI, 29JUL11

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,2X3 & 3X3, 80% & 85%, 1RM

Followed By:

Strength:
Overhead Squat,2X3 & 3X3, 80% & 85%, 1RM

Followed By:

WOD:
One round of"Breathing Ladders":

1 rep to 15 reps to 1 rep

Breathing ladders require a weight, movement and rep to breath ratio.
Establish a rep to breath ratio, i.e. do one rep followed by one breath,
then do two reps followed by two breaths, three reps followed by three
breaths, etc. until you have gone up and back down the "ladder".
Breathe as much as you want while working. Breathe only the specified number of "reps" while resting. The goal is to accomplish a high work volume executed at moderate-to-low intensity while maintaining control of your breathing.
Gym Jones

Post total reps / weight to comments

---

Kettlebell/Dumbbell Swing(normal, two-handed swing)

The WOD - THUR, 28JUL11

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:

Skills &Amp; Drills
Hollow Rock 5 X 10 sec

WOD:
10,9,8,7,6,5,4,3,2,1 rep rounds for time:

Advanced*

Dumbbell hang squat cleans, 30 /20 #

GHD Sit ups

Pull ups
*With Weighted Vest

Rx

Dumbbell hang squat cleans, 30 /20 #

GHD Sit ups

Pull ups

Intermediate

Dumbbell hang squat cleans, 20 /15 #

AbMat Sit ups

Banded Pull ups

Novice

Dumbbell hang squat cleans, 15 /10 #

AbMat Sit ups

Jumping Pull ups


Post time or rounds to comments.

---

Hollow Position, Gymnastics Cert, Roger Harrell ...[wmv]

The WOD - WED, 27JUL11

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
  

Snatch,2X3 & 3X3, 80% & 85%, 1RM

Followed By:

Strength:
Shoulder Press,2X3 & 3X3, 80% & 85%, 1RM

Followed By:

WOD:
Advanced
Rx
Intermediate
Novice

Post load/time or rounds to comments.

The WOD- TUES, 26JULY11

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:
Snatch Grip Deadlift, 3 X 5,65% 1 RM

WOD:

Rx

21 HSPU - 3 Squat Jumps

15 HSPU - 9 Squat Jumps

9 HSPU - 15 Squat Jumps

3 HSPU - 21 Squat Jumps

Followed By:

Skill:
Pistol, 3 x 5 per leg

Post time or rounds to comments.

---

Handstand Push-up Variations...[wmv]
Jumping Squats (Coach Burgener)...[wmv]

The WOD - MON, 25JUL11

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 and Jerk, 2X3 & 3X3, 80% & 85% 1RM

Followed By:

Strength:
Back Squat, 2X3 & 3X3, 80% & 85% 1RM

Followed By:

WOD:
3 rounds for time of :
Advanced

15 Deadlifts (225#/145#)

15 ring dips

Rx

10 Deadlifts (225#/145#)

10 ring dips

Intermediate

10 Deadlifts (185#/105#)

10 ring dips(Banded)

Novice

10 Deadlifts (155#/75#)

10 ring dips(Jumping)

Post load/time or rounds to comments.

Abs - 40 GHD sit ups

REST DAY

REST DAY - SUN, 24JUL11

The WOD - SAT, 23JUL11

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.

WOD:
4 rounds for time:

Advanced

Double Unders, 20 reps

Front Squats, 185/135#, 10 reps

Muscle ups, 5 reps

Rx

Double Unders, 15 reps

Front Squats, 185/135#, 8 reps

Muscle ups, 3 reps

Intermediate

Double Unders, 15 reps

Front Squats, 155/105#, 8 reps

Muscle ups (Jumping), 3 reps

Novice

Double Unders(30 singles), 10 reps

Front Squats, 135/85#, 8 reps

Muscle up (Jumping/MUT), 3 reps


Post time or rounds to comments.

---

Muscle-Up Progression, Jeff Tucker (CFJ Preview)

The WOD - FRI, 22JUL11

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
  

Push Jerk,1X5 & 2X5, 70% & 75% 1RM

Followed By:

Strength:
Deadlifts,1X5 & 2X5, 70% & 75% 1RM

Followed By:

WOD:
3 rounds for time:

Advanced

Chest to bar pull ups, 10 reps

Run, 400M

Manmaker push ups, 40/30#, 8 reps

Rx

Pull ups, 10 reps

Run, 400M

Manmaker push ups, 30/20#, 5 reps

Intermediate

Pull ups, 10 reps

Run, 400M

Manmaker push ups, 20/10#, 5 reps

Novice

Pull ups, 8 reps

Run, 400M

Push ups, 10 reps

Post load/time or rounds to comments.

---

The WOD - WED, 27JUL11

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
  

Snatch, 2X3 & 3X3, 80% & 85% 1RM

Followed By:

Strength:
Shoulder Press, 2X3 & 3X3, 80% & 85% 1RM

Followed By:

WOD:
For Time:
Advanced*

Push Press, 75/55#, 25 reps

Row, 1K

AbMat situp, 25 reps

Row, 750M

Ring Dip, 25reps

Row, 500M

Back Extension, 25 reps

Row, 250M

WBS, 20/15#, 25 reps
*With body armor

Rx

Push Press, 75/55#, 25 reps

Row, 1K

AbMat situp, 25 reps

Row, 750M

Ring Dip, 25reps

Row, 500M

Back Extension, 25 reps

Row, 250M

WBS, 20/15#, 25 reps

Intermediate

Push Press, 75/55#, 20 reps

Row, 1K

AbMat situp, 20 reps

Row, 750M

Ring Dip(Banded), 20reps

Row, 500M

Back Extension, 20 reps

Row, 250M

WBS, 20/15#, 20 reps

Novice

Push Press, 55/35#, 20 reps

Row, 750K

AbMat situp, 20 reps

Row, 500M

Ring Dip(Jumping), 20reps

Row, 250M

Back Extension or Good Mornings, 20 reps

Row, 100M

WBS, 15/12#, 20 reps

Post load/time or rounds to comments.

The WOD - THUR, 21JULY11

Click the image to sign up for the End of the Quarter 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:

Skill:
Dbell split squats, 3 X 5 per leg, 30/20# dbells


WOD:

3 rounds for time:

Advanced

Row, 250M

Back Squats, 125% BW, 10 reps

Box Jumps, 30" 20 reps

Rx

Row, 250M

Back Squats, BW, 10 reps

Box Jumps, 24" 15 reps

Intermediate

Row, 250M

Back Squats, 75%BW, 10 reps

Box Jumps, 20" 15 reps

Novice

Row, 250M

Back Squats, 50%BW, 10 reps

Box Jumps,20" or less, 15 reps



Post time or rounds to comments.

The WOD - WED, 20JULY11

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,1X5 & 2X5, 70% & 75% 1RM

Followed By:

Strength:
Shoulder Press,1X5 & 2X5, 70% & 75% 1RM

Followed By:

WOD:
"The Chief"
Max rounds in 3 minutes of:

Advanced

155/115# Power cleans, 3 reps

6 Hand Stand Push-ups

9 Squats

Rx

135/95# Power cleans, 3 reps

6 Push-ups

9 Squats

Intermediate

115/75# Power cleans, 3 reps

6 Push-ups

9 Squats

Novice

95/55# Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Post rounds completed for each of the 5 cycles.

The WOD - TUES, 19JUL11

Click the image to sign up for the End of the Quarter 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:

WOD:
5 rounds for time of:
Advanced

WBS, 20/15#, 15 reps

Ring Push ups, 15 reps

Air squats, 25 reps

Run, 100M

Rx

WBS, 20/15#, 10 reps

Push ups, 15 reps

Air squats, 20 reps

Run, 100M

Intermediate

WBS, 20/15#, 5 reps

Push ups, 10 reps

Air squats, 20 reps

Run, 50M

Novice

WBS, 20/15#, 5 reps

Push ups, 10 reps

Air squats, 15 reps

Run, 50M

Post time to comments.

Followed By:

Skill/Core:
GHD Sit up, 30reps

GYM SCHEDULE CHANGE!!!

Heads up everyone...the gym WILL NOT BE OPEN the Tues 19 July and Thur 21July lunch classes(1130-1230) ARE NOT covered. We apologize for ANY inconvenience this caused the lunch class today.

The WOD - MON, 18JUL11

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
  

Snatch,1X5 & 2X5, 70% & 75% 1RM

Followed By:

Strength:
Back Squat,1X5 & 2X5, 70% & 75% 1RM

Followed By:

WOD:
3 rounds for time:

Advanced

Box jump, 24" box, 15 reps

KBS, 2/1.5 pood, 20 reps

Double unders, 30 reps

AbMat sit up, 40 reps

Rx

Box jump, 20" box, 15 reps

KBS, 1.5/1 pood, 20 reps

Double unders, 25 reps

AbMat sit up, 30 reps

Intermediate

Box jump, 20" box, 10 reps

KBS, 1 pood/12kg, 15 reps

Double unders, 20 reps

AbMat sit up, 25 reps

Novice

Box jump, >20" box, 10 reps

KBS, 12kg/20#, 15 reps

Double unders, 20 reps (Or 60 singles)

AbMat sit up, 25 reps


Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 17JUL11

The WOD - SAT, 16JUL11

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.

Post score to comments

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"Fight Gone Bad"...[ wmv ]

GYM SCHEDULE

Heads up everyone...the gym WILL NOT have an open house on either the 16th or 23rd of July. As of now, the Tues 19 July and Thur 21July lunch classes ARE covered, but that may be subject to change. Watch the blog/facebook page for any change.

The WOD - FRI, 15JUL11

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, 2X3 & 3X3, 75% & 80% 1RM

Followed By:

Strength:
Overhead Squat, 2X3 & 3X3, 75% & 80% 1RM

Followed By:

WOD:
21-15-9 Rep Rnds For Time:
BUY-INBUY IN 500 ROW OR 400 RUN

Advanced*

THRUSTERS, 95/65#

BURPEE PULL UP
*WITH VEST
Rx

THRUSTERS, 95/65#

BURPEE PULL UP

Intermediate

THRUSTERS, 75/45#

BURPEE PULL UP

Novice

THRUSTERS, 55/25#(PVC)

JUMPING PULL UP


Post load/time or rounds to comments.

The WOD - THUR, 14JULY11

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:
RDL, 3X5, 185/135#

WOD:
Advanced
4 ROUNDS FOR TIME

WBS,20/15#, 20 reps

RUN, 400 M with MB

AbMat,15reps with MB

Rx
3 ROUNDS FOR TIME:

WBS,20/15#, 20 reps

RUN, 400M with MB

AbMat,15reps with MB

Intermediate
3 ROUNDS FOR TIME:

WBS,20/15#, 15 reps

RUN, 200M with MB

AbMat,15reps with MB

Novice
3 ROUNDS FOR TIME:

WBS,20/15#, 10 reps

RUN, 200M with MB

AbMat,10reps with MB

Followed By:

Skill:
Handstand Push-up, 5 per min for 5 min

Post time or rounds to comments.

The WOD - WED, 13JUL11

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
  

Snatch, 2X3 & 3X3, 75% & 80% 1RM

Followed By:

Strength:
Front Squat, 2X3 & 3X3, 75% & 80% 1RM

Followed By:

WOD:
AMRAP in 20 min:
Advanced

KBS,7reps, 2/1.5 PD

WALKING OVERHEAD LUNGE, 10reps with 45/25 lb PLATE

DOUBLE UNDER, 25REPS

Rx

KBS,5 reps, 1.5 PD

WALKING OVERHEAD LUNGE, 15/10reps with 25 lb PLATE

DOUBLE UNDER, 20REPS

Intermediate

KBS,5 reps, 1 PD

WALKING OVERHEAD LUNGE, 15/10reps with 10 lb PLATE

DOUBLE UNDER, 15REPS

Novice

KBS,5 reps, 12KG

WALKING OVERHEAD LUNGE, 15/10reps with pvc

DOUBLE UNDER, 10REPS
Post load/time or rounds to comments.

The WOD - TUES, 12JUL11

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:
Advanced
Buy In - Med Ball Clean, 10 reps

ROW, 50 CALS

DEADLIFT, BW, 7reps

BURPEE, 10 reps
Cash Out - Med Ball Clean, 10 reps

Rx
Buy In - Med Ball Clean, 10 reps

ROW, 40 CALS

DEADLIFT, .75 BW, 7reps

BURPEE, 10 reps
Cash Out - Med Ball Clean, 10 reps

Intermediate
Buy In - Med Ball Clean, 10 reps

ROW, 30 CALS

DEADLIFT, .5 BW, 7reps

BURPEE, 10 reps
Cash Out - Med Ball Clean, 10 reps

Novice
Buy In - Med Ball Clean, 10 reps

ROW, 20 CALS

DEADLIFT, .5 BW, 7reps

BURPEE, 10 reps
Cash Out - Med Ball Clean, 10 reps


Post time or rounds to comments.

The WOD - MON, 11JUL11

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 and Jerk, 2X3 @75% & & 3X3 @80% 1RM

Followed By:

Strength:
Bench Press, 2X3 @75% & & 3X3 @80% 1RM

Followed By:

WOD:
Every 90 seconds complet one round. Any remaining time after completion of the round is recovery until 90 seconds.If the round has not been completed upon 90 seconds, stop where you are and begin next round.Work for 18 rounds.

Advanced

Strict Pull Up, 5 reps

Ring Push Ups, 10 reps

Box Jump, 30", 15 reps

Rx

Strict Pull Up, 5 reps

Ring Push Ups, 10 reps

Box Jump, 24", 15 reps

Intermediate

Strict Pull Up, 5 reps

Ring Push Ups, 10 reps

Box Jump, 20", 15 reps

Novice

Strict Pull Up, 5 reps

Push Ups, 10 reps

Box Jump, 12-18", 10 reps


Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 10JUL11

The WOD - SAT, 09JUL11

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.


WOD:
For Time:

Row 500M

21-15-9

Pull ups

Ring Dips

Row 1000M

21-15-9

KBS, 1.5/1 pood

Box Jumps

Row 500M


Post time or rounds to comments.

The WOD - FRI, 08JUL11

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
  

Push Jerk, 3X5, 65 -70-75% 1RM

Followed By:

Strength:
Deadlifts, 3X5, 65 -70-75% 1RM

Followed By:

WOD:
4 rounds for time:

Advanced

Pull ups, 15 reps

Double unders, 30reps

Ring Dips, 15 reps

Rx

Pull ups, 10 reps

Double unders, 20reps

Ring Dips, 10 reps

Intermediate

Banded Pull ups, 10 reps

Double unders, 20reps

Banded Ring Dips, 10 reps

Novice

Jumping Pull ups, 10 reps

Double unders, 20reps

Jumping Ring Dips, 10 reps

Post load/time or rounds to comments.

The WOD - THUR, 07JUL11

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:
Sotts Press, 3 x 5 with 45/30# bar

WOD:
AMRAP in 20 min of:

Advanced*

Clean & 5 Front Squats, 95/65#

GHD Back Ext, 8 reps

Pull ups, 10 reps
*With Body Armor

Rx

Clean & 5 Front Squats, 95/65#

GHD Back Ext, 8 reps

Pull ups, 10 reps

Intermediate

Clean & 5 Front Squats, 85/55#

GHD Back Ext, 8 reps

Pull ups, 8 reps

Novice

Clean & 5 Front Squats, 65/35#

GHD Back Ext, 5 reps

Pull ups, 5 reps

Followed By:

Skill:
Shoot Through 3 X 5

Post time or rounds to comments.

The WOD - WED, 06JUL11

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
  

Snatch, 3X5,65 -70-75% 1RM

Followed By:

Strength:
Back Squat, 3X5,65 -70-75% 1RM

Followed By:

WOD:
4 rounds for time:

Advanced

Burpees, 20 reps

Row, 250M

KBS, 2/1.5 pood, 15 reps

Rx

Burpees, 15 reps

Row, 250M

KBS, 1.5/1 pood, 15 reps

Intermediate

Burpees, 10 reps

Row, 250M

KBS, 1 pood/12kg, 10 reps

Novice

Burpees, 8 reps

Row, 250M

KBS, 12kg/20#, 8 reps

---

Thoughts on leadership from the man who led the soldiers of 1/7 Cav in the Ia Drang Valley in NOV 1965.



Post load/time or rounds to comments.

The WOD - TUES, 05JUL11

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:
L-Sit 3X10 sec hold
WOD:
DIANE
21-15-9 rep rounds for time:

Advanced*

Deadlift, 250/175#

Handstand Push up
*Body Armor

Rx

Deadlift, 225/155#

Handstand Push up

Intermediate

Deadlift, 185/120#

Handstand Push up, Bands/Pads

Novice

Deadlift, 155/95#

Handstand Push up

Followed By:

Skill:
Hollow Rock 3 X 10 sec

Post time or rounds to comments.

The WOD - MON, 04JUL11

Happy Independence Day

Hear the Declaration of Independence read by Mr. Bill Barker, who
interprets Thomas Jefferson for Colonial Williamsburg
[Declaration.mp3]

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*
BUY-INRun 1K

Thruster, 95/65#,25 reps

SDHP, 95/65#,25 reps

Double Under, 25 reps

Pull up, 25 reps

Push up, 25 reps

Double Under, 25 reps

Clean, 95/65#,25 reps

Push Press, 95/65#,25 reps
CASH-OUTRun 1K
*With Body Armor

Rx
BUY-INRun 1K

Thruster, 95/65#,25 reps

SDHP, 95/65#,25 reps

Double Under, 25 reps

Pull up, 25 reps

Push up, 25 reps

Double Under, 25 reps

Clean, 95/65#,25 reps

Push Press, 95/65#,25 reps
CASH-OUTRun 1K

Intermediate
BUY-INRun 500M

Thruster, 75/45#,20 reps

SDHP, 75/45#,20 reps

Double Under, 20 reps

Pull up, 20 reps

Push up, 20 reps

Double Under, 20 reps

Clean, 75/45#,20 reps

Push Press, 75/45#,20 reps
CASH-OUTRun 500M

Novice
BUY-INRun 400M

Thruster, 65/35#,15 reps

SDHP, 65/35#,15 reps

Double Under, 15 reps

Pull up, 15 reps

Push up, 15 reps

Double Under, 15 reps

Clean, 65/35#,15 reps

Push Press, 65/35#,15 reps
CASH-OUTRun 400M


Post time or rounds to comments.

REST DAY

Head's up everyone. The gym will be CLOSED after the 11:30 AM Lunch Class on MON, 4th JULY. We will back to our regular hours on Tuesday, 5July. We hope you enjoy your 4th of July!

The WOD - SAT, 01JUL11

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 of:

Advanced

Row, 500 meters

Air squats, 30 reps

Push jerks, 115#/85#, 8 reps

Rx

Row, 250 meters

Air squats, 20 reps

Push jerks, 95#/65#, 8 reps

Intermediate

Row, 200 meters

Air squats, 15 reps

Push jerks, 75#/45#, 8 reps

Novice

Row, 150 meters

Air squats, 10 reps

Push jerks, 65#/55#, 8 reps


Post time or rounds to comments.

Gym Open 1/2 day 4th of July

Head's up everyone. The gym will be CLOSED after the 11:30 AM Lunch Class on MON, 4th JULY. We will back to our regular hours on Tuesday, 5July. We hope you enjoy your 4th of July!