Tabata

Main site 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.

Post reps from all 32 intervals to comments.

Tadpoles:

Do three rounds of work.

Deadlift

Main site WOD:

Deadlift 3-3-3-3-3

Post loads to comments.

Couch Potato Day

Main rest day. Visit your old friend the couch.

Happy Thanksgiving!!

Main site WOD:

"Nate"

Complete as many rounds in 20 minutes as you can of:

2 Muscle-ups

4 Handstand push-ups

8 2-pood Kettlebell swings

Tadpoles:

Complete as many rounds in 12 minutes as you can of:

2 Muscle-ups (sub 3 Pull-ups & 3 Dips for 1 Muscle-up)

4 Handstand push-ups (sub elevated or pike push-ups)

8 10-25 pound Dumbbell swings

Post rounds to comments.

"Mr. Joshua"

Main site WOD:

"Mr. Joshua"

Five rounds for time of:

Run 400 meters

30 GHD sit-ups

250 pound Deadlift, 15 reps

Tadpoles:

Three rounds for time of:

Run/walk 200-400 meters

12 ABmat sit-ups

50 pound Deadlift or scale to ability

Post time to comments.

**6 AM class will be canceled. The Noon and 6 PM class will be open.

"Lynne"

Main site WOD:

Five rounds for time of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds.

** Classes canceled for today due to illness.

Rest Day

CrossFit main site rest day. 

21 reps

Main site WOD:

Three rounds for time of:

21 Knees to elbows

1 1/2 pood Kettlebell swing, 21 reps

21 Push-ups

15 foot Rope climb, 3 ascents

20 inch Box jump, 21 reps

21 Back extension

Walking lunge, 150 ft.

Tadpoles:

Three rounds for time of:

10 Knees to elbows

15-20 pound Kettlebell swing, 10 reps

10 Push-ups

Beginner Rope climb, 3 ascents

12-15 inch Box step-ups, 10 reps

Walking lunge, 50 ft

Clean and Jerk

Main site WOD:

Clean and Jerk 1-1-1-1-1-1-1

Post loads to comments.

5K

Main site WOD:

Run 5K

Post time to comments.

**The gym will be closed for classes and personal training on Thursday Nov. 27 and Friday Nov. 28 for the holiday. We will re-open for classes on Saturday Nov. 29 at 11 Am.

Rest day

New Hoodies!! Order one today.

Main site Rest Day. Catch up on a WOD you missed or just lounge. 

It's "Nicole"

Main site WOD:

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters

Max reps Pull-ups

Tadpoles:

Three rounds of:

Run/walk 200-400 meters

12 modified or assisted Pull-ups

Post number of rounds and pull-ups completed.

Push Jerk

Main site WOD:

Push Jerk 1-1-1-1-1-1-1

Post loads to comments.

It's "Helen"

                   2008 Marine Birthday Ball for India Company. 

Main site WOD:

"Helen"

Three rounds for time of:

Run 400 meters

1 1/2 pood (55 pound) Kettlebell swing, 21 reps

12 Pull-ups

Tadpoles:

Three rounds for time of:

Run/walk 200-400 meters

15-25 pound Kettlebell or Dumbbell swing, 12 reps

6 Pull-ups

Post time to comments.

CrossFit Rest Day

Main site Rest Day.

Back Squats

Main site WOD:

Back Squat 5-5-5-5-5

Post loads to comments.

Good Snatch

Main site WOD:

Five rounds for time of:

95 pound Hang Power Snatch, 15 reps

Run 400 meters

Tadpoles:

Three rounds for time of:

PVC-25 pound Hang power snatch, 15 reps (adjust weight to ability)

Run 200-400 meters

Post time comments.

"Jason"

                                 Mark Locke and the Burpee.

Main site WOD:

"Jason"

For time:

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

Tadpoles:

50 Squats

3 Muscle-ups

25 Squats

6 Muscle-ups

15 Squats

9 Muscle-ups

10 Squats

12 Muscle-ups

**Use modified Muscle-ups if necessary. If you don't have rings, sub 3 Pull-ups 3 Dips for 1 Muscle-up.

Post time to comments.

Time to Rest

Main site Rest Day.

"Fight Gone Bad"

Main site WOD:

"Fight Gone Bad"

Three rounds of:

Wall ball, 20 pound ball, 10 ft. target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box jump, 20" box (Reps)

Push press, 75 pounds (Reps)

Row (calories)

Tadpoles:

Three rounds for time of:

Wall ball, 10 pound ball, 8 ft. target (reps)

Sumo deadlift high-pull, 15-25 pounds (reps)

Box jump 10" box (reps)

Push press 15-25 pounds (reps)

Row (calories)

Add your points and post them to comments.

Inverted Burpees

Main site WOD:

Five rounds for time of:

25 Inverted burpees 

25 Pull-ups

25 Burpees

Tadpoles:

5 Inverted burpees

10 Pull-ups

15 Burpees

Post time to comments. 

Power Cleans

Robert has skills. He surprised us during Saturday's WOD. In case you didn't know, he was the "Jump for Heart" champion in the 3rd grade.

Main site WOD:

Power Cleans 1-1-1-1-1-1-1

Post loads to comments.

*Everyone is a Fire-breather today. If you're unfamiliar with Power cleans or are still trying to get the technique down, practice with a PVC pipe or dowel rod. Save your back and leave your ego at the door.

CrossFit main site Rest Day

Rest or catch up on a WOD you missed.

Run and Squat

Main site WOD:

Four rounds for time of:

Run 400 meters

50 Squats

Tadpoles:

Three rounds for time of:

Run/walk 200 meters (try to run each round)

10-20 Squats (dependent on ability)

Lynne- Bench press and Pull-ups

Main site WOD:

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Tadpoles:

Three rounds for max reps of:

Push-ups (regular, box, or wall. No knee Push-ups)

Pull-ups (modified or assisted)

Post reps for both exercises in all rounds.

*Subs for Bench press: Push-ups, elevated push-ups, ring push-ups, Dumbbells.

**Subs for Pull-ups: assisted pull-ups, modified pull-ups, ring rows. No jumping Pull-ups. 

***Note: do max reps on Bench then max reps on Pull-ups, then rest 3-5 minutes. Go again.

Thrusters and Pull-ups

Main site WOD:

Complete as many rounds as possible in 20 minutes of:

10 Pull-ups

65 Pound Thruster, 10 reps

Tadpoles:

Complete as many rounds in 10 minutes of:

6 Pull-ups ( jumping, modified, or assisted)

25-45 pound Thruster, 8 reps 

Post time to comments.

CrossFit Rest Day

Main site Rest Day. 

"Fitness Program Saves Airman's Career" by Tech Sgt. Craig Lifton.

"Michael"

Main site WOD:

"Michael"

Three rounds for time of:

Run 800 meters

50 Back extensions

50 Sit-ups

Tadpoles:

Three rounds for time:

Run 800 meters

10 Back extensions

20 Sit-ups

Post time to comments.

Death by Pull-up

Main site WOD:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Tadpoles:

Start with regular pull-ups if you able, then switch to beginner or modified pull-ups to continue going.

The Day After......

Main site WOD:

Thrusters 1-1-1-1-1-1-1