Rest Day

Main site Rest Day.

SNCF WOD:

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

60 pound Thrusters, 20 reps

Box step-ups w/60 pounds, 20 reps

15 Pull-ups

Post time to comments.

                         

                     Ankit taking a rest after a Noon WOD.

"Nicole"

                             

Rest in Peace Helio Gracie 1913-2009.

Main site WOD:

"Nicole"

Complete as many rounds in 2o minutes as you can of:

Run 400 meters

Max rep Pull-ups

Post time to comments.

SNCF WOD:

Push Jerk 3-3-3-3-3

Rest 5 minutes

3:00 Dumbbell Burpees, max reps

Rest 1 minute

2:00 Dumbbell Burpees, max reps

Rest 1 minute

1:00 Dumbbell Burpees, max reps

"Elizabeth"

Main site WOD:

"Elizabeth"

21, 15, 9 reps of:

Clean 135 pounds

Ring dips

Post time to comments.

      

"The value of Hard Work" by Mike Hom http://www.crossfitinvictus.com/blog/2009/01/14/

Thrusters or Deadlifts

                                 

Main site WOD:

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

Post loads to comments.

SNCF WOD: 

• Deadlifts 1-1-1-1-1-1-1
  

Rest 5 minutes

• 3 rounds for time of:
• 10 GHD sit-ups (parallel if not accustomed to this movement)
• 10 Back extensions
  

Post loads and time to comments.

Rest Day

Main site Rest Day.

SNCF WOD:

5 rounds for time of:

135 pound Thruster, 15 seconds

Rest 45 seconds

50 pound Weighted Pull-up, 15 seconds

Rest 45 seconds

Burpees, 15 seconds

Rest 45 seconds.

Post time to comments.

                                         

                                    

We'd like to wish Zach good luck and safe travels as he heads to Army Basic training at Ft. Benning, GA. Zach has enlisted into the 18X program which a 18 month course to prepare him for Special Forces Selection.

Sit-ups and Back extensions

Main site WOD:

Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

Post time to comments.

SNCF WOD:

Shoulder press 3x5, 3x3, 3x1

Then,

METCON-

Five rounds for time of:

5 Ring rows

10 ABmat Sit-ups

15 Squats

Rest 1 minute between sets.

                                

"Barbara"

Main site WOD:

Fire-Breathers:

"Barbara"

Five rounds for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Tadpoles:

"Barbara Lite"

Five rounds for time of:

5 Pull-ups (assisted, jumping or modified)

10 Push-ups

15 Sit-ups

20 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

                 

You scream, we scream.... We all scream for Burpees!!

CrossFit Total

Main site WOD:

"CrossFit Total"

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Post total to comments.

**Check comments to see the South Nashville CrossFit WOD.

          

                          

Same Gym. New Look. We've added another Olympic weightlifting platform.

Rest Day

Main site Rest Day.

South Nashville CrossFit WOD:

• Clean 1-1-1-1-1-1-1

                    

Ankit is practicing the Handstand while being supported by a harness. 

Lunges and Burpees.... YEAA Burpees!!

Main site WOD:

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees

**Trailing knee must kiss the ground on each lunge.

Post time to comments.

                               

Shawn displaying both his pleasure and exhaustion after completing "Mr. Joshua."

Handstands and L-pull-ups

Main site WOD:

For time:

15 Handstand push-ups

1 L-pull-up

13 Handstand push-ups

3 L-pull-ups

11 Handstand push-ups

5 L-pull-ups

9 Handstand push-ups

7 L-pull-ups

7 Handstand push-ups

9 L-pull-ups

5 Handstand push-ups

11 L-pull-ups

3 Handstand push-ups

13 L-pull-ups

1 Handstand push-ups

15 L-pull-ups

Post time to comments.

South Nashville CrossFit WOD:

• Push press 1-1-1-1-1-1-1
  

Post loads to comments.

Mr. Joshua

Main site WOD:

       "Mr. Joshua"

Five rounds for time of:

Run 400 meters

30 Glute-ham sit-ups

250 pound Deadlift, 15 reps

Post time to comments.

Rest Day

Main site Rest Day.

SNCF WOD: 

• Hang Power Snatch 1-1-1-1-1
  
• 2 minutes Tabata Kettlebell swing
  

**MLK Holiday schedule: Noon class only. No 6 AM or 6 PM class.

Hang Power Clean

Main site WOD:

• Hang Power Clean 1-1-1-1-1-1
  

**Holiday schedule for Monday: Noon class only. No 6 AM or 6 PM class.

Run 10 K

Main site WOD:

• Run 10 K
  

Post time to comments.

**See comments for the 11 AM WOD.

A whole lot of pain

Main site WOD:

For time:

10 GHD sit-ups

10 Hip & Back extensions

95 pound Thrusters, 30 reps

50 Pull-ups

30 GHD sit-ups

30 Hip & Back extensions

95 pound Thrusters, 20 reps

35 Pull-ups

50 GHD sit-ups

50 Hip & Back extensions

95 pound Thrusters, 10 reps

20 Pull-ups

Post time to comments and then Pass out.

Rest day

Main site Rest Day.

South Nashville CrossFit WOD:

Row 800 meters

Tabata Push-ups

Row 800 meters

Tabata Sit-ups

Rest 1 minute between exercises.

          

Ankit during Wednesday's Overhead squat WOD.

Overhead Squat

Main site WOD:

Overhead Squat 3-3-3-3-3

Post loads to comments.

Power clean and Ring dips

Main site WOD:

For time:

155 pound Power clean, 15 reps

30 Ring dips

155 pound Power clean, 12 reps

24 Ring dips

155 pound Power clean, 9 reps

18 Ring dips

155 pound Power clean, 6 reps

12 Ring dips

155 pound Power clean, 3 reps

Post time to comments.

Shoveling

Main site WOD:

For time 30, 25, 20 , 15, 10, and 5 reps of:

Virtual Shoveling

Pull-ups

Post time to comments.

Coaching Ankit as he takes a quick break from a round of beginner Handstand Push-ups.

Rest Day

Main site Rest Day. 

**Be sure to dress warm in layers and bring your winter gloves to class.. This week promises to be cold. 

5 K

Main site WOD:

Run 5 K

Post time to comments.

Front Squat

        Mark Lamelza warming up with the Kettlebell Windmill.

Main site WOD:

Front Squat 5-5-5-5-5

Post loads to comments.

Ten rounds of Pull-ups

Main site WOD:

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5  Strict Pull-ups

7 Kipping Pull-ups

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Rest Day

                          Alan after a 2008 "Fight Gone Bad."

Main site Rest Day.

South Nashville CrossFit WOD: 

Deadlift 3-3-3-3-3

Post loads to comments.

Run, Push, Climb

  Mark Lamelza saying good bye to 2008 after "Fight Gone Bad."

Main site WOD:

Complete four rounds for time of:

Run 400 meters

15 Handstand push-ups

15 ft. Rope climb, 2 ascents

Post time to comments.

Hang Power Clean

Needless to say it was cold in Chicago. View of Lake Michigan from The Adler Planetarium. That white stuff on the water is ice. You could literally watch the water freeze.

Main site WOD:

Hang Power Clean 1-1-1-1-1-1-1

Post loads to comments.

**Check comments to see what we did in class.

Deadlift

Main site WOD:

Deadlift 3-3-3-3-3

Post loads to comments.

Rest Day

Main site Rest Day.

**Classes start back up on Monday.  

Death by Clean and Jerk

Main site WOD:

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerk the second minute, three 135 pound Clean and Jerk the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed.

"Murph"

Main site WOD:

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

**Try wearing a 20 pound vest.

Post time to comments.