New Class Hours: Mon-Fri 6am 5pm 6pm 7pm
Mon/Wed/Fri 8:30am
Saturday- 9 am
Friday May 18
10 Rounds
Run 100m
rest 90 sec.
Thursday May 17
"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:
Wednesday May 16
3 rounds
15 KBS
30 Double Unders
3 rounds
6 Burpees
9 Pull Ups
12 Toes To Bar
3 rounds
15 Thrusters @ 45lb
30 Overhead Lunges @ 45lb
Tuesday May 15
10 Min Amrap
5 back Squats @ 225lb
10 Box Jumps
Monday May 14
Run 400m
30 Push Ups
25 Wall Balls
20 Wall Ball Sit ups
15 toes to bar
20 Wall Ball Sit Ups
25 Wall Balls
30 Push Ups
Run 400m
Friday May 11
KettleBell Swings 1 6 11 16 21 26
Burpees 2 7 12 17 22 27
Squats 3 8 13 18 23 28
Sit Ups 4 9 14 19 24 29
Double Unders 5 10 15 20 25 30
Start with 1 KBS move to 2 burpees and proceed down
Thursday May 10
Regionals WOD # 2 with running
Run 1 mile
50 Pistols alternating legs
30 Hang Cleans
To those that came in yesterday and suffered through the Regionals WOD Way to Go!!! You deserve a light day.
Wednesday May 9
3 rounds
1 min Box Jumps
rest 1 min
1 min Sit Ups
rest 1 min
1 min Up Downs
rest 1 min
Tuesday May 8
2012 CrossFit Games Regional: Individual Event 4
For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps
Monday May 7
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Louis gettin up
Thursday May 3
"Nancy"
5 rounds
Run 400m
15 Overhead Squats @ 95/65
Wednesday May 2
2 min plank
rest 1 min
10 to 1
Strict Ring Dips
Strict Pull Ups
rest 1 min
2 min plank
Tuesday May 1
25 Burpees
50 Push Press 45/25
25 Pull Ups
50 Lunges
25 Toes to Bar
75 Double Unders
50 HR Push Ups
25 Box Jumps
75 Squats
50 Kettlebell Swings
100 Sit Ups
Monday April 30
5k
or
"Hildago"
Run 2 miles
rest 2 min
20 Squat Cleans @ 135lb
20 Box Jumps
20 Overhead Lunges with 45/25
20 Box Jumps
20 Squat Cleans
rest 2 min
Run 2 miles
Have fun tomorrow ladies!!!
Friday April 27
3 rounds
10 Burpee Pull Ups
20 Front Squats @ 95lb
30 WallBalls
Thursday April 26
Tabata
Double Unders
Sit Ups
HR Push Ups
Goblet Squats
Plank
Reed when you come back you will be a changed man...for better or worse not sure......jk
We all wish you a happy wedding and honeymoon
Wednesday April 25
Run 800m with medball
30 WallBalls
600m Farmer Carry 1.5pd
30 Kettlebell Swings
400m Plate Carry 45/25
30 Walking Lunges with plate
Tuesday April 24
15 min amrap
8 Ring Push Ups
10 Overhead Squats @ 75lb
12 Arch ups
Monday Apirl 23
15 min amrap8 Ring Push Ups10 Overhead Squats @ 75lb12 Arch ups
"Klepto"
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David. (courtesy of CrossFit.com)
Friday April 20
5 min amrap
2 Deadlifts @ 245lb
5 Up Downs
rest 2 min
5 min amrap
1 Bear Complex @ 95lb
60ft. bear crawl
rest 2 min
5 min amrap
5 Medball sit ups into a wall ball
2 Wall Climbs
Thursday April 19
15 min AMRAP
10 Hang Power Cleans @ 95lb
10 Hand Release Push Ups
10 Box Jumps
Surviving the 100's
Wenesday April 18
50 Grasshoppers
25 Knees to Elbows
run 400m
50 Sit Ups
25 Toes to Bar
run 400m
75 V Ups
Tueday April 17
100 Pull Ups
100 Kettlebell Swings @ 1.5pd
100 Overhead Squats @ 95lb
100 Double Unders
must be completed in this order.
Monday April 16
Run 80om
ten rounds of the couplet
10 HSPU
10 Pistols
then
Run 800m
Friday April 13
21-18-15-12-9-6-3
MedBall SItups
Kettlebell swings
Toes to Bar
Thursday April 12
"Storm a Bruen"
by Brandon Bruen
100m run
5 pull ups
10 burpees
15 wallballs
20 power snatches @ 75/45
5 floor wipers
100m run
10 pull ups
15 burpees
20 wallballs
5 snatches
10 floor wipers
100m run
15 pull ups
20 burpees
5 wallballs
10 snatches
15 floor wipers
100m run
20 pull ups
5 burpees
10 wallballs
15 snatches
20 floor wipers
Wednesday April 11
Run 400m
3 rounds
10 box jumps
20 push ups
then
Run 400m
3 rounds
10 KBS
20 Jumping Lunges
then
Run 400m
Tuesday April 10
7 Min AMRAP
7 Wall Balls
20 Double Unders
rest 2 min
5 min AMRAP
2 Arch Ups
2 Sit ups
4 Arch Ups
4 Sit ups
6
6
Add 2 each set until time runs out
rest 2 min
3 min AMRAP
Burpee Squat Clean Thrusters @ 95lb (hold bar throughout entire movement)
Monday April 9
We are in the new space.
So we decided to do our Intro WOD
on steroids
Run 1 mile
50 Weighted Box Jumps
40 Handstand Push Ups
30 Med Ball Toes to bar
20 Muscle Ups
10 Thrusters @ 135lb
Wednesday April 4
3 rounds
15 Wall Climbs
30 Wall Balls
45 Double Unders
Tuesaday April 3
3 rounds
Run 800m
21 Box Jumps
15 Kettlebell Swings
9 Burpees
Matt in the South Africa representing CFCP and playing with wild animals.
Monday April 2
"Lynne"
5 rounds
Max Body Weight Bench Press
Max Pull Ups
This WOD is not for time. Take breaks and complete max effort on each round.
Friday March 30
12 Min Amrap
4 Overhead Squats @ 135lb
6 KBS @ 2pd
8 Toes to Bar
Thursday March 29
Squat Snatch ladder
then
Annie
50-40-30-20-10
Double Unders
Sit Ups
Wednesday March 28
3-6-9-12-15
Bear Complex @ 135lb
Bar Facing Burpees
Muscle Ups
Tuesday March 27
Diane
21-15-9
Deadlift @ 225lb
Handstand Push Ups
Monday March 26
Run 400m
50 grasshoppers
75 Double Unders
25 Floor Wipers @ 95lb
Run 400m
50 Push Ups
75 Double Unders
25 Toes to Bar
Run 400m
Friday March 23
Run 400m 50 grasshoppers 75 Double Unders 25 Floor Wipers @ 95lb Run 400m 50 Push Ups 75 Double Unders 25 Toes to Bar Run 400m Friday March 23
Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Our 1 pood cake. Kettlebell looks real huh? Nice Job
Thursday March 22
Tabata
Burpee
Kettlebell Sit Ups
Deadlift @ 115lb
Candlestick
On the back get up
Wednesday March 21
One year ago today we opened our doors.
So we thought we would repeat the first official WOD of our gym.
Thanks for being a part of a great first year.
Intro WOD
Run 400m
50 Box Jumps
40 Push Ups
30 Sit Ups
20 Pull Ups
10 Wall Balls
Tuesday March 20
"JT"
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
Monday March 19
Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters
Friday March 16
Games WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
Thursday March 15
Jeremy after "Michael"/ courtesy of Chris H.
Partner WOD
3 Rounds
1 partner works for 30 seconds while the other rest for 30 seconds. Count total reps between each partner.
Double Unders
Get Ups
Toes To Bar
Box Jumps
Sit Ups
Hand Release Push Ups
Pull Ups
Air Squats
Shuttle Run 5 yards
45lb Thrusters
rest 1 min.
Wednesday March 14
"Michael"
3 Rounds
Run 800m
50 Back Extensions
50 Sit ups
Tuesday March 13
"DT"
5 rounds
12 Deadlifts @ 155lb
9 Hang Power Cleans @ 155lb
6 Push Presses @ 155lb
Monday March 12
25 HSPU
50 Toes to Bar
Run 800m
75 Push Presses @ 75lb
150 Double Unders
Friday March 9
Open WOD 12.3
Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
Thursday March 8
2 rounds
5 muscle ups
run 200m
3 rounds
10 KBS @ 2pd.
25 Double Unders
then
50 sit ups
Wednesday March 7
8 rounds
Run 400m
Rest 2 min
"Zimmerman"
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups
Post rounds completed to comments.
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian. (courtesy of CrossFit.com)
Monday March 5
The Other Total
Clean- Squat or Power
Benchpress
Overhead Squat
Friday March 2
The 2nd CrossFit Open WOD
Workout 12.2
The Other TotalClean- Squat or PowerBenchpressOverhead SquatProceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
Thursday March 1
30 Medball clean wall balls
10 ring push ups
20 Medball clean wall balls
20 ring push ups
10 Medball clean wall balls
30 ring push ups
Andre
Wednesday Feb 29
3 min handstand hold
4 min L-Sit hold
5 min Hang on Bar
penalties
handstand hold- however long it takes you to accumalate 3 min. times it by 5 and do that many handstand push ups.(example: If you Finish your handstand hold at 7 min. you would do 35 handstand push ups)
L Sit- Times by 5 and do Sit Ups
Hang on Bar- times by 5 and do pull ups
Tuesday Feb 28
Run 400
20 hand release push ups
run 400
30 Pull Ups
run 400
40 Sit Ups
run 400
50 Box Jumps
run 400
40 sit ups
run 400
30 pull ups
run 400
20 hand release push ups
Monday Feb 27
21-15-9
Power Cleans @ 115lb
Thrusters @ 115lb
Friday Feb 24
7 min amrap
Burpees
Thursday Feb 23
100 sit ups
50 rings dips
75 box jumps
25 KBS @ 2pd
Wednesday Feb 22
8 rounds
10 Burpees
15 Jumping Junges
20 Double Unders
25 yard shuttle sprint (5x5)
rest 90 sec.
8 rounds10 Burpees15 Jumping Junges20 Double Unders25 yard shuttle sprint (5x5)rest 90 sec.
Tuesday Feb 21
"Hammer"
5 rounds
5 Power Cleans @ 135lb
10 Front Squats @ 135lb
5 Push Jerks @ 135lb
20 Pull Ups
rest 90 sec.
Monday Feb 20
CrossFit Total
Friday Feb 17
5 Rounds
Run 600m
15 Squat Clean Thrusters @95lb
Thursday Feb 16
200 Double Unders
100 Hand Release Push Ups
50 Toes to Bar
Wednesday Feb 15
Tabata
Squats with plate 45/25
Push Press 45/25
Jumping Lunges
Double Unders
Tuesday Feb 14
"Love Hurts"
20 min AMRAP
3 Deadlifts @ 1 1/2 BW
6 Knees to Elbows
3 Wall climbs with 1 HSPU each trip
Monday Feb 13
"Tyler"
5 rounds
7 Muscle Ups
21 SDHP @ 95lb
Friday Feb 10
6 min AMRAP
12 Double Unders
6 Pull Ups
6 Situps
rest 3 min
4 Min AMRAP
Run 400m
Complete as many wall balls as possible in remaining time
rest 2 min
2 Min AMRAP
Complete as many Turkish Get Ups as possible
Thursday Feb 9
mitch's choice
Wednesday Feb 8
20 min AMRAP
Run 400m
15 Back Squats @ 135lb
Tuesday Feb 7
20 min AMRAPRun 400m15 Back Squats @ 135lbTuesday Feb 7
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
Monday Feb 6
5 rounds
6 Overhead Squats @135lb
30 Double Unders
18 Situps
Friday Feb 3
30 Handstand Push Ups
40 Pull Ups
50 KettleBell Swings @ 1.5pd
60 Sit Ups
70 Burpees
Kim working on her spilt snatch
Thursday Feb 2
10,9,8,7,6,5,4,3,2,1
Power Cleans @135lb
Bench Press @ 135lb
Deadhang Pull Ups
Wednesday Feb 1
Kelly
5 rounds
run 400m
30 wall balls
30 box jumps
Tuesday Jan 31
18 min AMRAP
7 Burpees
21 Double Unders
7 Handstand Push Ups
14 Box Jumps
Monday Jan 30
7 rounds
7 Deadlifts @ 225lb
7 L-Pull Ups
Friday Jan 27
Fran
21-15-9
Thrusters @95/65
Pull Ups
Thursday Jan 26
on the min every min do 6 burpees............as long as you can go
Wednesday Jan 25
5 min AMRAP
1 Deadlift
10 Situps
rest 2 min
5 min AMRAP
6 Single Leg Box Jumps
6 Kettlebell Swings
rest 2 min
5 min AMRAP
15 Sec Hang on Bar
10 Sec L-Sit
Tuesday Jan 24
21-15-9
Squat Clean @135lb
Ring Dips
Monday Jan 23
20 min AMRAP
30 Box Jumps
20 Push Presses @115lb
30 Pull Ups
Friday Jan 20
3 rounds
4 min rounds
Run 400m
remaining time stay in plank until the 4 minutes are up.
rest 2 min
Thursday Jan 19
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell 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
Wednesady Jan 18
"Nate"
20min AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 2pood
Week 2. The real food pyramid
Tuesday Jan 17
5 rounds
12 Wall Balls
12 Toes To Bar
Monday Jan 16
12 Min AMRAP
3 Squat Clean and Jerks @135lb
6 Burpees
Thursday Jan 12
4 rounds
10 air squats/ 10 sec bottom of squat hold
20 Overhead Lunges 45/25
15 Box Jumps
10 Step Ups
Wednesday Jan 11
