CrossFit Monroe

TEAM WOD

2012-02-13T07:08:00.001+12:00

Burpee Challenge 8/115

Team WOD starts at 9:00 a.m.

REST DAY

2012-02-12T01:15:00.000+12:00

Day 2/115 burpee challenge

SEE YOU ON MONDAY!

TEAM WOD

2012-02-11T13:15:00.001+12:00

Day 1/115 burpee challenge

SATURDAY'S TEAM WOD STARTS AT 9:00 A.M.

WOD

2012-02-10T13:14:00.000+12:00

Warm-up:
Dynamic components plus light dead lift, pull ups, clean and jerk, knees to elbows

"Desforges"
Five rounds for time of:
225 pound Deadlift, 12 reps (women use 155lbs)
20 Pull-ups
135 pound Clean and jerk, 12 reps (women use 95lbs)
20 Knees to elbows

Clean can be power clean
Keep in mind this is a two bar per person WOD. Plan your WOD time accordingly.

WOD

2012-02-09T13:14:00.000+12:00

Warm-up:
Dynamic components plus light back squat, pull-ups, sit up variety, push ups

For Time:
75 pound Back squat, 50 reps (women 55lbs)
10 foot Rope climb, 10 ascents (20 pull ups)
75 pound Back squat, 40 reps
10 foot Rope climb, 8 ascents (16 pull ups)
75 pound Back squat, 30 reps
10 foot Rope climb, 6 ascents (12 pull ups)
75 pound Back squat, 20 reps
10 foot Rope climb, 4 ascents (8 pull ups)
75 pound Back squat, 10 reps
10 foot Rope climb, 2 ascent (4 pull ups)

NO JUMPING FOR ROPE CLIMBS TODAY!!!

Pull-ups at 2:1 instead of rope climb ascents
Use rack for squats if available

WOD

2012-02-08T13:13:00.000+12:00

Warm-up:
3 rounds regular CrossFit warm up plus warm up light clean and jerk

WOD:
Clean and Jerk
1-1-1-1-1-1-1 reps

Clean can be power or full squat

Cash-out:
50 burpee box jumps (burpee terminates with a jump onto a 20" box)

WOD

2012-02-07T13:13:00.000+12:00

Warm-up:
Dynamic components plus 2 rounds regular CrossFit warm-up

WOD
8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.
You must rest the full 90 seconds each round

Cash-out:
75 full range of motion Push-ups for time

WOD

2012-02-06T15:13:00.001+12:00

Warm-up:
Dynamic components plus sit up variety, back extensions, light front squat, light pull ups

WOD:
Seven rounds for time of:
165 pound Front squat, 7 reps (women use 115lbs)
7 Chest-to-bar pull-ups

NO RACK ALLOWED

THROWDOWN CHAMPS!!!

2012-02-05T13:02:00.002+12:00

Congratulations to Matt, Sam, Holly, and Luz who won the Bellevue/Interbay CrossFit Throwdown today!!!
Talk about making CrossFit Monroe proud! Way to go you four!!!

REST DAY

2012-02-05T13:00:00.000+12:00

SEE YOU ON MONDAY!

TEAM WOD

2012-02-04T13:00:00.000+12:00

SATURDAY'S TEAM WOD STARTS AT 9:00 A.M.

WOD

2012-02-03T13:00:00.000+12:00

Warm-up:
Dynamic components plus air squat, light deadlift, pull-ups, push-ups

WOD:
Seven rounds for time of:
225 pound Deadlift, 7 reps (women use 155lbs)
7 L-pull-ups

Do deadhang pull-ups if not doing L-pull-ups

WOD

2012-02-02T13:00:00.000+12:00

Warm-up:
Dynamic components plus squat, sit-up variety, back extensions, light thrusters, pull-ups

WOD:
Heavier Jackie
For Time:
Row 1000 meters
95 pound Thruster, 50 reps (women use 65lbs)
50 Pull-ups

No Rack for Thrusters

WOD

2012-02-01T13:00:00.000+12:00

Warm-up:
2-3 rounds of regular CF Warm-up, light shoulder press

WOD:
Resting 60 seconds between sets:
Shoulder Press from a rack
2-2-2-2-2-2-2-2-2-2

CASH-OUT:
10-9-8-7-6-5-4-3-2-1
Abmat sit-ups
Wall Ball

WOD

2012-01-31T13:00:00.000+12:00

Warm-up:
Dynamic plus squat, sit-up variety, push-ups, back extensions, light squat clean

WOD:
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds (women use 95lbs)
Ring dips

Clean is FULL Squat (initiating from the ground each rep and a full squat is required)

WOD

2012-01-30T14:18:00.002+12:00

HAPPY BIRTHDAY JEN AND LORI!!!

Warm-up
Dynamic components plus air squat, sit up variety, back extensions, push ups

WOD:
Five rounds for time of:
12 Wallball shots, 20 pound ball (14# to 10' for women)
12 Toes-to-bar

REST DAY

2012-01-29T13:00:00.000+12:00

SEE YOU ON MONDAY!

TEAM WOD

2012-01-28T13:00:00.000+12:00

SATURDAY'S TEAM WOD STARTS AT 9:00 A.M.

WOD

2012-01-27T13:00:00.001+12:00

Happy Birthday Pat and Amanda

Warm-up:
Dynamic components plus light push-up, sit-ups, squats, pull-ups

WOD:
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the LEAST number of reps performed in any of the eight intervals. Unit for the row is "calories".

SAMPLE SCORING:
5, 20, 7, 9, 14 = 55

WOD

2012-01-26T13:00:00.000+12:00

Dynamic components plus 5-10 reps of exercises listed below

WOD:
"Filthy Fifties"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg (men and women)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds (men and women, rack ok)
50 Back extensions
50 Wall ball shots, 20 pound ball (women 14lb to 10' is rx'd)
50 Burpees
50 Double unders

WOD

2012-01-25T13:00:00.000+12:00

Warm-up:
2-3 rounds of regular CrossFit Warm-up

If this is your first time lifting heavy, go light and work form

WOD:
Snatch
1-1-1-1-1-1-1 reps

These can be power or full-squat

Cash-out:
2 min As Many Reps As Possible, double-unders
rest 1 minute
2 min As Many Reps As Possible, burpees

WOD

2012-01-24T13:01:00.000+12:00

Warm-up:
Dynamic components plus air squat, sit-up variety, wall ball, box jumps, back extensions

WOD:
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball (women 14lb to 10' is rx'd)

WOD

2012-01-23T15:35:00.000+12:00

Happy Birthday Lorena and Tori

Warm-up:
Dynamic components plus air squat, sit-up variety, back extensions, light kb swings, light pull-ups & push-ups

WOD:
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (do 4 pull-ups and 4 dips/push-ups each round or muscle-up transitions)
4 Handstand Push-ups
8, 70lb Kettlebell swings (women use 24kg)

REST DAY

2012-01-22T13:00:00.000+12:00

SEE YOU ON MONDAY!

TEAM WOD

2012-01-21T13:00:00.000+12:00

TEAM WOD starts at 9:00 a.m.

Make up day

2012-01-20T12:33:00.001+12:00

HAPPY BIRTHDAY JOHN GORMAN!

Warm-up:
Dynamic components plus air-squats, light push-ups, back extensions, light deadlifts.

WOD:
Ten rounds for time of:
135 pound Deadlift, 15 reps (women use 95lbs)
15 push-ups

WOD

2012-01-19T13:00:00.000+12:00

Warm-up:
Dynamic components plus air-squats, light push-ups, back extensions, light deadlifts.

WOD:
Ten rounds for time of:
135 pound Deadlift, 15 reps (women use 95lbs)
15 push-ups

WOD

2012-01-18T13:00:00.000+12:00

Warm-up:
2-3 rounds regular CF warm-up then warm-up back squats

WOD:
Back Squat
3-3-3-3-3 reps

Use two spotters if needed on heavy lifts. Trainer must be watching your 3 rep max or you do 20 burpees as a penalty

WOD

2012-01-17T13:00:00.000+12:00

Warm-up:
Dynamic components plus sit-up, squat, push-up, pull-ups

WOD:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

WOD

2012-01-16T14:10:00.001+12:00

Warm-up:
Dynamic components plus sit-up, squats, back extensions, light thrusters and pull-ups

WOD:
"Fran"
21-15-9 reps for time
95lb Thruster (women use 65lbs)
Pull-ups

REST DAY

2012-01-15T13:00:00.000+12:00

SEE YOU ON MONDAY!

TEAM WOD

2012-01-14T13:00:00.000+12:00

SATURDAY'S TEAM WOD STARTS AT 9:00 AM

WOD

2012-01-13T13:00:00.000+12:00

Warm-up:
2-3 Rounds of the Regular CF Warm-up then warm-up Overhead Squat

WOD:
From a Rack
Overhead Squat
3-3-3-3-3 reps

NO SPOTTING ON OVERHEAD SQUATS. Dump the weight if needed.

WOD

2012-01-12T13:00:00.000+12:00

Warm-up:
Dynamic components plus air squat, back extensions, sit-up variety, pull-ups, light thrusters.

WOD:
"Dae Han"
Three rounds for time of:
Run 800 meters with a 45 pound barbell or plate depending on equipment (women use 2- 15lb plates = 30lbs)
10 foot Rope climb, 6 ascents (Do 12 pull-ups each round if not climbing rope)
135 pound Thruster, 12 reps (women use 95lbs)

WOD

2012-01-11T13:00:00.000+12:00

Reminder: We close at 6:00 p.m. on Wednesday's

Warm-up:
Dynamic components plus air squat, sit-up variety, push-ups, pull-ups, light deadlifts and push-press

WOD:
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
185lb Deadlift, 5 reps (women use 135lbs)
135 pound Push-press, 8 reps (women use 95lbs)

No Rack for the Push Press

WOD

2012-01-10T13:00:00.000+12:00

Warm-up:
Dynamic component plus air squat, pull-ups, and exercises listed below

WOD:
For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps (women use 95lbs)
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead (women use 30lbs)
20 Box jump, 24" box
135 pound Squat clean, 20 reps (women use 95lbs)
Rest 2 minutes
Run 2 miles

Squat Clean: Starts from the grounds and a full squat IS required for each rep

This WOD takes very fit people over 40 minutes to complete. Please plan your WOD accordingly, by either cutting the runs in half or putting a time cap of 30 minutes.
Total WOD time should include rest.

WOD

2012-01-09T11:29:00.000+12:00

Warm-up:
Dynamic component plus back extension, air squats, push-ups, sit-up variety then warm-up exercises below

WOD:
Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

You only get one bar for this WOD. USE the SAME WEIGHT FOR ALL THE MOVEMENTS.
Hang Power Snatch starts from the hang and a full squat is NOT required.
Women use 95lbs.

REST DAY

2012-01-08T13:37:00.000+12:00

SEE YOU ON MONDAY

TEAM WOD

2012-01-07T13:37:00.000+12:00

SATURDAY'S TEAM WOD STARTS AT 9:00 A.M.

WOD

2012-01-06T13:37:00.000+12:00

Warm-up:
Dynamic components plus exercises listed below

WOD:
Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box (women use 20")
15 Toes to bar
12 Pull-ups

WOD

2012-01-05T13:36:00.000+12:00

Warm-up:
Dynamic components plus air squat, sit-up variety, push-ups, pull-ups, light push-press

WOD:
For time:
10 Muscle-ups
75 pound Push press, 100 reps (women use 50lbs)
Row 1000 meters

Do 10 pull-ups and 10 dips if not doing muscle-ups or muscle-up transitions

NO RACK ALLOWED FOR PUSH-PRESS

WOD

2012-01-04T13:36:00.000+12:00

Warm-up:
2-3 rounds regular CF Warm-up then warm-up front squat.

WOD:
Using a Rack,
Front Squat 2 rep max, 10 times
2-2-2-2-2-2-2-2-2-2

Cash-Out:
Practice dips, muscle-ups or push-ups

WOD

2012-01-03T15:35:00.000+12:00

Warm-up:
Dynamic components plus air squat, sit-up variety, push-ups, back extensions, light snatch.

WOD:
For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps (women use 95lbs)

Snatch can be power or full-squat

WOD

2012-01-02T12:38:00.001+12:00

21-15-9 reps for time of:
135 pound Clean (women use 95lbs)
GHD sit-up

Clean can be power or full squat.

Do 2:1 abmat sit-ups instead of GHD's if you haven't been a member for at least 6 months!

HAPPY NEW YEAR

2012-01-01T13:13:00.000+12:00

CROSSFIT MONROE WOULD LIKE TO WISH ALL OF YOU THE BEST FOR 2012!

SEE YOU ON MONDAY

TEAM WOD

2011-12-31T10:55:00.000+12:00

Saturday's TEAM WOD starts at 9:00 a.m.

WOD

2011-12-30T13:00:00.001+12:00

HAPPY BIRTHDAY RACHEL!

Warm-up:
Dynamic components plus 4 exercises of your choice

WOD:
Three rounds for time of:
Row 1000 meters
Run 800 meters

WOD

2011-12-29T13:00:00.000+12:00

Warm-up:
Dynamic components plus sit-up variety, back extensions, pull-ups, kb swings

WOD:
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 24kg (women use 16kg)
40 Double-unders

WOD

2011-12-28T13:00:00.000+12:00

Warm-up:
2-3 rounds regular CrossFit Warm-up & warm-up light deadlift

WOD:
Deadlift
5-5-5-5-5 reps

WOD

2011-12-27T13:00:00.001+12:00

HAPPY BIRTHDAY JANET!

Warm-up:
Dynamic components plus push-ups, pull-ups, air squats, light thrusters, sit-up variety

WOD:
Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps (women use 25lb dumbbells)

Do pull-ups and dips at 1:1
If low on dumbbells, men use 75lb barbell, women use 55lb barbell

WOD

2011-12-26T13:00:00.003+12:00

WARM-UP;
DYNAMIC COMPONENT PLUS 5-10 REPS OF EXERCISES BELOW

WOD:
"12 Days of Christmas"
12 Walking Lunges
11 Heavy KB Swings (70lb men & 24kg women)
10 Air Squats
9 Pull-ups
8 Push-ups
7 Toes-to-Bar
6 Wall - Ball
5 Push-Press 95/65 (no rack)
4 Box Jumps 24"
3 Burpees
2 Ring Dips
1 Sprint 50m (out to 25m and back)

Do 1 sprint, then 2 ring dips 1 sprint, then 3 burpees 2 ring dips 1 sprint, then 4 Box Jumps 3 burpees 2 ring dips 1 sprint, etc.
You should end on 12 walking lunges 11 KB swings 10 air squats 9 pull-up . . . 1 sprint

MERRY CHRISTMAS!

2011-12-25T13:00:00.000+12:00

WE HOPE YOU HAVE A VERY MERRY CHRISTMAS!

SEE YOU ON MONDAY MORNING!

TEAM WOD

2011-12-24T13:00:00.002+12:00

SATURDAYS TEAM WOD STARTS AT 9:00

YES WE ARE OPEN TODAY EVEN THOUGH IT'S CHRISTMAS EVE!

WOD

2011-12-23T13:00:00.000+12:00

Warm-up:
Dynamic components plus air squat, sit-up variety, light DB snatch.

WOD:
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm (women use 20lb dumbbell)
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Do abmat sit-up instead of GHD sit-ups at 2:1
If your form for DB Squat snatch is bad, go lighter with weight or do
power snatch instead.

WOD

2011-12-22T13:00:00.000+12:00

HAPPY BIRTHDAY LUZ!
Warm-up:
Dynamic components plus push-ups, pull-ups, light clean

WOD:
Seven rounds for time of:
205 pound Clean, 3 reps (women use 135lbs.)
4 Handstand push-ups

Cleans can be power or full squat.

WOD

2011-12-21T13:00:00.000+12:00

Warm-up:
3 Rounds regular CF warm-up plus warm-up back squat at 12-8-5 reps

WOD:
Back Squat
3-3-3-3-3 reps

Trainer must be watching your 3 rep max attempt or you do 25 burpees
as a penalty. Use spotters if needed.

WOD

2011-12-20T12:55:00.000+12:00

HAPPY BIRTHDAY KERI AND MALLORIE!

Warm-up:
Dynamic components plus air squat, back extensions, good mornings,
light deadlift

WOD:
Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps (women use 105lbs)

WOD

2011-12-19T11:54:00.000+12:00

Warm-up:
Dynamic components plus air squat, sit-up variety, push-ups, back
extensions, light thrusters, light SDHP

WOD:
"Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box (women use 20" box)
95 pound Sumo-deadlift high-pull, 10 reps (women use 65lbs)
95 pound Thruster, 10 reps (women use 65lbs)
Rest 1 minute (you must rest for the entire minute)

REST DAY

2011-12-18T11:07:00.000+12:00

SEE YOU ON MONDAY

TEAM WOD

2011-12-17T11:07:00.000+12:00

TEAM WOD starts at 9:00 a.m.

WOD

2011-12-16T11:07:00.000+12:00

Warm-up:
Dynamic components plus air squat, push-ups, pull-ups, light kb swings

WOD:
"Eva"
Five rounds for time of:
Run 800 meters
70lb Kettlebell swing, 30 reps (women use 24kg)
30 Pull-ups

WOD

2011-12-15T11:06:00.000+12:00

Warm-up:
Dynamic components plus air squat, push-ups, 2 exercises of your choice

WOD:
Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups

WOD

2011-12-14T11:06:00.000+12:00

Warm-up:
2-3 rounds regular CrossFit warm-up plus light clean and jerk.

WOD:
Clean & Jerk
1-1-1-1-1-1-1

This can be a power clean or a full-squat clean.

Cash-Out:
Handstand work, handstand holds/push-ups/etc.

WOD

2011-12-13T11:05:00.000+12:00

Warm-up:
Dynamic components plus pull-ups, push-ups, air squats, sit-up variety

WOD:
Complete as many rounds as possible in 15 minutes of:
10 foot Rope climb, 4 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters

Do 8 pull-ups each round instead of rope climb

WOD

2011-12-12T11:05:00.000+12:00

Warm-up:
Dynamic components plus air squat, back extensions, good mornings, push-ups, light deadliest

WOD:
"Diane"
21-15-9
225lb Deadlift (women use 155lbs)
Handstand Push-ups

REST DAY

2011-12-11T13:00:00.000+12:00

SEE YOU ON MONDAY!

TEAM WOD

2011-12-10T13:00:00.000+12:00

TEAM WOD starts at 9:00 a.m.

WOD

2011-12-09T13:00:00.000+12:00

Warm-up:
Dynamic components plus air squats, push-ups, light hang power snatch. Hang power snatch his from the hang, not the ground and a full squat is NOT required

WOD:
Hang power snatch 3-3-3 reps

Cash-Out:
3 Rounds for time:
1 mile run
Rest 3 minutes after each run

WOD

2011-12-08T13:00:00.000+12:00

Warm-up:
Dynamic components plus 5-12 reps of exercises below

WOD:
Three rounds for reps of:
155 pound Squat cleans, 1 minute (women use 105lbs)
20' Shuttle sprints (20 foot forward + 20 foot backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute (women use 165lbs)
Burpees, 1 minute
155 pound Jerks, 1 minute (women use 105lbs) RACK ALLOWED
Rest 1 minute

This will be set up like fight gone bad, rotating between stations after each minute

WOD

2011-12-07T13:00:00.001+12:00

HAPPY BIRTHDAY TO MANDY GUPTILL!

Warm-up:
Dynamic components plus air squats, pull-ups, push-ups

WOD:
For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

WOD

2011-12-06T13:00:00.000+12:00

Warm-up:
Dynamic components plus 5-12 reps of exercises below

WOD:
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps (women use 175lbs)
25 Box jumps, 30 inch box (45lb plate and 25lb plate on top of 24" box . . . women use 24" box)
50 Pull-ups
100 Wallball shots, 20 pounds, 10' (women use 14lb 10')
200 Double-unders
Run 400 meters with a 45lb plate (women use 30lbs . . . 2-15b plates)

WOD

2011-12-05T11:34:00.000+12:00

Warm-up:
Dynamic components plus air squat, sit-up variety, push-ups, pull-ups.

WOD:
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 GHD Sit-ups

Please keep in mind we only have 4 GHD/Back Extension machines so plan your WOD time accordingly. If you have never done GHD sit-ups in a workout then do abmat sit-ups for this workout. If the equipment gets backed up, do abmat sit-ups and supermans.

REST DAY

2011-12-04T13:12:00.000+12:00

SEE YOU ON MONDAY!

TEAM WOD

2011-12-03T13:12:00.000+12:00

Satuday's TEAM WOD starts at 9:00 a.m.

WOD

2011-12-02T13:12:00.000+12:00

Warm-up:
Dynamic components plus air squat, pull-ups, sit-up variety, light thrusters

WOD:
15-12-and 9 reps, for time of:
135 pound barbell Thrusters (women use 95lbs)
45 pound weighted Pull-ups (women use 20lb vest)

No Rack Allowed

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

WOD

2011-12-01T13:12:00.000+12:00

Warm-up:
Dynamic components plus air squats, pull-ups, back extensions, sit-up variety

WOD:
Three rounds for time of:
Run 800 meters
Rest 2 minutes

Cash-Out:
100 hand-release push-ups

WOD

2011-11-30T13:12:00.000+12:00

Warm-up:
3 rounds regular crossfit warm-up plus 12-8-3 rep light Thrusters

WOD:
Thruster from a RACK
1-1-1-1-1-1-1 reps

Cash-out:
Skill Work: Handstands, handstand holds, handstand push-ups, etc.

WOD

2011-11-29T13:12:00.000+12:00

Warm-up:
Dynamic components plus sit-up variety, air squat, back extensions, pull-ups

WOD:
21-15-9 reps for time of:
GHD Sit-ups
Wallball "2-fer-1s", 20 pound ball

WOD

2011-11-28T13:12:00.000+12:00

Warm-up:
Dynamic components plus 8 reps of the exercises below

WOD:
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Abmat Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Ring Dips, 50 reps
24kg Turkish Get-up, 20 reps total, alternating arms (10 reps each arm) (women use 16kg)

If needed, google Turkish get-up for a demo.

REST DAY

2011-11-27T14:41:00.000+12:00

SEE YOU ON MONDAY

TEAM WOD

2011-11-26T14:41:00.000+12:00

SATURDAY'S TEAM WOD STARTS AT 9:00 A.M.

WOD

2011-11-25T14:40:00.000+12:00

Warm-up:
Dynamic components plus light push-ups, pull-ups, squats, back extensions

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

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

I would strongly advise to partition the pull-ups, push-ups, and squats "Cindy" style, meaning do 20 rounds of 5 pull-ups, 10 push-ups, 15 squats.

HAPPY THANKSGIVING

2011-11-24T14:39:00.001+12:00

HAPPY BIRTHDAY TO KYLE FISHER!

THE GYM IS CLOSED TODAY FOR THANKSGIVING.

WOD

2011-11-23T14:38:00.000+12:00

REMEMBER WE ARE CLOSED TOMORROW FOR THANKSGIVING

Evening Hours for Wednesday are 4:00-6:00 p.m.

Warm-up:
Dynamic components plus air squat, sit-up variety, back extensions, light clean and jerk or snatch.

WOD:
"Grace"
For time:
135 pound Clean and Jerk, 30 reps

Full squat NOT required

OR

"Isabel"
For time:
Snatch 135 pounds, 30 reps

Full squat NOT required

Women use 95lbs for either movement

WOD

2011-11-22T14:36:00.001+12:00

HAPPY BIRTHDAY TO DAVE!!!

Warm-up:
Dynamic components plus push-ups, pull-ups, sit-up variety, walking lunges

WOD:
"White"
Five rounds for time of:
10' Rope climb, 6 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead (women use 25lbs)
Run 400 meters

WOD

2011-11-21T12:35:00.000+12:00

Warm-up:
Dynamic components plus air squats, sit-up variety, light squat snatch, push-ups

WOD:
Three rounds for time of:
30 Wallball shots, 20 pound ball (10 foot target)
75 pound Squat snatches, 30 reps (women use 55lbs.)

Squat Snatch:
Movement starts from the ground and a full squat is required.
If you can't squat snatch, go lighter or do power snatch instead.

MAKE-UP DAY

2011-11-20T13:11:00.001+12:00

THE GYM IS OPEN TODAY (SUNDAY) FOR A MAKE-UP DAY.

OUR HOURS ARE FROM 9:00-11:00 A.M.

COME WITH A WORK-OUT YOU WOULD LIKE TO MAKE-UP FROM LAST WEEK.

TEAM WOD

2011-11-19T13:11:00.000+12:00

SATURDAY'S TEAM WOD STARTS AT 9:00 A.M.

WOD

2011-11-18T13:10:00.000+12:00

A.M. WOD ONLY. . . the gym is closed this evening

Warm-up:
Dyamic components plus sit-up variety, push-ups, pull-ups, air squats

WOD:
3 Rounds for time:
24" Box Jumps, 20 reps
135lb Power Cleans, 15 reps (women use 95lbs)
Ring Dips, 10 reps

GYM CLOSED

2011-11-17T13:10:00.000+12:00

GYM CLOSED
At home WOD:
3 Rounds for time:
50 Walking Lunges
25 Burpess

WOD

2011-11-16T13:09:00.000+12:00

THE GYM IS CLOSED TOMORROW (Thursday)
Wednesday's evening hours are from 4:00-6:00 P.M.

Warm-up:
Dynamic components plus air squats, push-up, back extensions, sit-up variety, and light push-press

WOD:
For time:
Row 300 meters
135 pound Push press, 20 reps (women use 95lbs)
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

No rack allowed for the push-press. Be sure to lock the press out all-the-way-overhead, above your ears.

WOD

2011-11-15T13:08:00.000+12:00

Warm-up:
Dynamic components plus sit-up variety, push-ups, pull-ups, back extensions

WOD:
For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Do abmat sit-ups if needed instead of GHD sit-ups.
Do pull-ups and dips at 2:1
Do muscle-up transitions at 1:1

WOD

2011-11-14T13:07:00.000+12:00

Warm-up:
Dynamic componets plus push-ups, squats, sit-up variety, light snatch

WOD:
Seven rounds of:
35 Double-unders
1 Snatch

(Snatch can be power or full squat)

Make one snatch attempt per round. Record total weight and time. Weight only counts if you make the attempt. Misses don't count toward your total.

REST DAY

2011-11-13T13:07:00.000+12:00

See you on Monday!

TEAM WOD

2011-11-12T13:06:00.000+12:00

Team WOD starts at 9:00 a.m.

WOD

2011-11-11T13:05:00.000+12:00

A Big thank you to all of our Veterans on this Veteran's Day!

NO A.M. WOD.

We are only open from 4:00-8:00 P.M. today!

Warm-up:
Dynamic components plus lunges, push-ups, pull-ups, sit-up variety

WOD;
4 rounds for time:
45 lb plate Overhead Walking Lunges, 20 Lunges (women use 30lbs)
30 Wall-ball
10 Chest-to-Bar Pull-ups

WOD

2011-11-10T13:05:00.001+12:00

HAPPY BIRTHDAY KYLE GALBRAITH!

Warm-up:
Dynamic components plus push-ups, squats, back extensions, light hang clean and jerk, sit-up variety

WOD:
Three rounds for time of:
95 pound Overhead squat, 15 reps (women use 65lbs)
15 L Pull-ups
95 pound Jerk, 15 reps (women use 65lbs)
15 Knees to elbows
95 pound Hang clean, 15 reps (women use 65lbs)
15 Back extensions, with 25 pounds (women use15 lbs)

Hold 25lb/ 15 pound plate or dumbbell to chest for back extensions

WOD

2011-11-09T13:12:00.000+12:00

Warm-up:
Dynamic components plus light pull-ups, push-ups, sit-up, squats

WOD:
"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

This equates to:
Tabata Pull-ups (8 rounds)
Tabata Push-ups (8 rounds)
Tabata sit-ups (8 rounds)
Tabata Squats (8 rounds)

Post total reps from all 32 intervals, NOT the lowest score only.

WOD

2011-11-08T13:13:00.000+12:00

Warm-Up:
Dynamic components plus push-ups, sit-ups, 5-10 reps of exercises listed below.

WOD:
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: This means eight rounds of each movement before moving on to the next movement. You go one time through all exercises.

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps) (women use 55lbs)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps) (women use 55lbs)
Row (Calories)

There is no additional rest between exercises, just the 10 seconds when finished with your 8th interval

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores (being lowest score) from the five stations, (example, 10 wall-ball + 8 Sumo + 8 Box Jump + 8 Push-Press + 6 Calories = 40)

WOD

2011-11-07T13:12:00.000+12:00

HAPPY BIRTHDAY JAKE!

CHALLENGE WOD

Warm-up:
Dynamic components plus pull-ups, push-ups, air squats, light clean and jerk

WOD:
Challenge WOD
AMRAP 12 minutes
5 Pull-ups
10 Push-ups
15 Air Squats
1 Clean & Jerk