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.