WOD

"Jerry"

For Time:

Run 1 mile
Row 2K
Run 1 mile

Happy Halloween Everyone!

"The wise man will want to be ever with him who is better than himself."
- Plato

WOD

"Strongman Showcase"
185 pound barbell overhead carry, 40 meters
4 tire flips
95 pound barbell Farmer carry, 40 meters
(barbells must go completely around cone @ 20m mark)

WOD

For 7 Rounds

Every 3 minutes complete the following:
400m Run
12 Toes to Bar

(You run a 400m, then immediately perform the toes to bar. Whatever time you have left until the next 3 minute mark is your rest time.)

"If you can brag about either a low 4's mile or a high 4's bench press you could also be a lot fitter." (No one has both.)

"Have fun screwing up...it means you are removing your ego from the problem." - both from Greg Glassman

WOD

"Ryan"

5 Rounds for Time of:

7 Muscle-Ups
21 Burpees

Thought: What sucks more - thrusters or burpees? Explain.

WOD

Bench Press
2-2-2-2-2
2-2-2-2-2
Rest 60 seconds between sets.

Then:

3 Rounds for Time of:
50 Double Unders
50 Back Extensions

Question: What is your favorite "cheat" food?

WOD

"Tabata Something Else!"


Perform 20 seconds of work, followed by 10 seconds of rest.
32 total intervals are performed in the following order:


1st 8 intervals: Pull-Ups
2nd 8 intervals: Push-Ups
3rd 8 intervals: Sit-Ups
4th 8 intervals: Squats


Question for members: Coffee, or tea? Why?

WOD

5 Rounds of:

Deadlifts (3 reps)
HSPUs (max reps)

This is not a timed event.

BELOW: Everyone loves Turkish Get-Ups!

WOD

"Death by 10m" Run 10m the 1st min, 20m the 2nd min, 30m the 3rd min., etc. Continue as long as you are able to complete the prescribed distance in a minute. George, Jason, and Kristen going hard with some kettlebell work and sit-ups!

WOD

"Badger"

3 Rounds for Time of:

30 Squat Cleans (95)
30 Pull-Ups
Run 800m

"One of the rules of caution is not to be too cautious." - Bahya ibn Paquda

WOD

Row 1000m

Then 21-15-9 reps of:

GHD Sit-Ups

Back Extensions

Warmin' up with some Double Unders!

WOD

5 Rounds for Time of: 6 Power Snatches (135/95) 6 Pistols (3 per side) BELOW: Pics from Team WOD Night on Tuesday! Congrats to "The Babes" who came out on top, banging out a total of 581 KB Swings and Burpees! All while mixing in some shuttle runs. "Triple J" and "Michelin Men" better step it up for next time. Great job to everyone, and what a blast it was!

WOD

As many rounds as possible in 20 min of:
10 Box jumps, 20"
10 Toes to Bar
10 Box jumps, 24"
10 Ring Dips
10 Box jumps, 30"
10 Knees to elbows

Deb, Chris B, and Hannah

WOD

Four rounds time of:
800m Run
Rest as needed between efforts.

Post time of each run in comments.

WOD

1. Deadlift
    1-10-1-20-1-20


2.AMRAP in 15 mins of:
   30 Wall ball shots (20/14)
   300m Row

WOD

Run 10 K

WOD

Saturday Sweatfest

For time:
25 Power snatches (75,55)
25 Power cleans (75,55)
25 Deadlifts (75,55)
25 Box jumps, 20"
25 Pull-ups
750m row
400m Run
200m One-arm KB carry (53,35)

Big Kev vowing to fit into an XL T-shirt.  Let's make it happen!!

WOD

1. Clean Complex: Power clean + Hang Squat Clean + Squat Clean
    1 set @ 65% 1RM
    2 sets @ 70% 1 RM

No rest between exercises.  Short rest between sets.

2. 3 rounds of:
    60 sec L-sit
    30 Abmat Sit-ups
Accumilate 60 sec if can not hold L-sit for 60 sec staight.

"P" and Kristen

WOD

"Turkish Nightmare"
Three rounds for time of:
7 Turkish get-ups, 1 pood, Right arm
15 Burpees
7 Turkish get-ups, 1 pood, Left arm
15 Burpees

Dan

Paul

WOD

For time:
95 pound Back squat, 50 reps
5 rope ascents
115 pound back squat, 40 reps
4 rope ascents
135 pound back squat, 30 reps
3 rope ascents
155 pound back squat, 20 reps
2 rope ascents
175 pound back squat, 10reps
1 rope ascent

Post time to comments.

Kristen and Jose (aka "P")

WOD

Snatch Complex:
Power snatch + Hang Squat snatch + Squat snatch
1 complex @ 65% 1RM
1 complex @ 70% 1RM
1 complex = 3 pulls

then:

"Fran"
21-15-9 reps of:
95 pound Thruster
Pull-up

Jared

WOD

"Jack"
As many rounds as possible in 20 min of:
115 pound Push press, 10 reps
10 Kettlebell swings, 1.5 pood
10 Box jumps, 24" box

Kristen

WOD

Four rounds for time of:
Row 500m
Rest 3 min

Post times of each round to comments.

Our guest coach Zoe helping push us through "Murph".

WOD

"Murph"
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a one mile run.

Ian

WOD

"Diane"
21-15-9 reps for time of:
Deadlift, 225 pounds
Handstand Push-up

Jason

Jeff

Change in Hours!!

Please make sure to see the changes in class hours.  We have added some On-ramp  & Crossfit class times based on feedback from our members.  Remember, if there is a class time that you'd like to see please let us know.  We will try our best to accommodate you.

WOD

Four rounds for time of:
15 Toes to Bar
30 Wall Ball (20/14)
60 Double-unders

Burpees & Rows

WOD

Overhead squat
1-1-1-1-1
Front Squat
1-1-1-1-1
Back squat
1-1-1-1-1

Increase load over 15 reps

Three rounds for time of
50 Double-unders
50 Back extensions



Jeff



WOD

For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Power clean, 1/2 body weight
Burpees



Kristen




Shane & Big Kev



Happy Birthday Dan!!

Tonight we were able to wish our very own Dan a happy birthday!  He was treated to special "non-paleo" but definitely Zone brownies.  Happy Birthday Dan & Thanks for all you do!!

WOD

Weighted Pull-ups
1-1-1-1-1-1-1

then

As many rounds as possible (AMRAP) in 12 mins of:
95 pound Push press, 12 reps
10 Box jumps, 24" box

Dan

WOD

Run 5K

WOD

"Filthy Fifty"
For time:
50 Box jumps, 24" box
50 Jumping pull-ups
50 KB swings, 1 pood
Walking lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double-unders

Dave on ring rows.

Dan running with Rich.

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Jeff working on his Push Jerks.