Monday, October 31, 2011
15 Box Jumps
10 Sumo High Deadlift High Pull (95lb/65lb)
31 Double Unders
11 Push Press (95lb/65lb)
Reminder: 5pm,6pm, 7pm Class are cancelled. Foundation Class is also cancelled. Foundation will resume on Wednesday.
Have a Safe and Happy Halloween!!!!
Saturday, October 29, 2011
Friday, October 28, 2011
Junk Yard DAWG
WOD: "Team Bear"
(95lb M/65lb W)
Team of 2. Only 1 person working at a time. Switch after each set.
Rest between rounds as needed.
Notes: The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip.
Thursday, October 27, 2011
Wednesday, October 26, 2011
Tuesday, October 25, 2011
Monday, October 24, 2011
Sunday, October 23, 2011
Saturday, October 22, 2011
Friday, October 21, 2011
1 mile run or 1600m row
"Death by Thruster"
On the first minute do 1 thruster, on the 2nd minute do 2, etc continuing on until you cannot complete the number of reps within the minute. Your score is the highest number/minute completed. Men's weight is 95lbs, women's is 65lbs.
Thursday, October 20, 2011
20 Good Mornings
20 Air Squats
The squat must be done from the squat stands or power rack. The bar must be placed on the back and walked out to clear the rack completely. No contact with the rack is permitted until the bar is replaced in the rack. Once the bar is lowered, the stance cannot change until the bar is to be racked. The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The finish position is the same as the starting position, and the athlete must return to it before the bar is racked. When the finish position is secure, the bar must be walked back into the rack and successfully replaced.
Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat. Any deliberate attempt to lower the bar counts as an attempt. No more than two spotters are permitted, and they are not allowed to touch the bar during the attempt, which is finished only after the bar is successfully replaced in the racks. The spotters are permitted to steady the racks, and to take the bar if the lifter loses control of it. Any touching of either the bar or the lifter by any spotter invalidates the attempt.
(Courtesy of Crossfit Main Site)
**Please warm up with lighter load prior to your first attempt.)
Wednesday, October 19, 2011
Monday, October 17, 2011
Good Mornings w/ PVC
Overhead Squats w/ PVC
*The Bench Press is technically not a part of the CF Total, however, it's a movement we program in our WOD's frequently enough to warrant the need to know your 1RM.
On Thursday, we'll be wrapping up the CF Total with the Back Squat and Press.
If you finish early, get your PR or benchmark for the following:
- 250m row
- 500m row
- Consecutive Double-Unders
- Consecutive Pull-up (kipping, butterfly or strict)
On Tuesday and Thursday we'll be working on obtaining your 1 rep max for the following movements: Back Squat, Press, Deadlift and Bench Press.
Tomorrow we will be doing the Deadlift and Bench Press. After warming-up, you will get three attempts to determine your 1 rep max for the Deadlift and Bench Press. You will have the whole class hour so there is no need to rush.
After this week, we'll have a new rule at the box. If we ask you what your 1 rep max is for the Squat, Press, Deadlift or Bench Press and you don't know....guess what your doing? Burpees baby! This will help us determine your starting point in terms of load when we have our strength days.
In addition to obtaining your one rep max for the above-mentioned movements, you will also find out what your CrossFit Total is. This is a CrossFit style powerlifting meet in which you have three attempts to find a 1 rep max for the Back Squat, Press and Deadlift. Your CrossFit Total is the sum the highest successful lift in each section. For a detailed explanation on the event and standards for each movement, please read Mark Rippetoe's CFT overview here. To see how you rank, check out these strength standards.
30 Double Unders
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Saturday, October 15, 2011
Friday, October 14, 2011
This is a fundraiser for Mammograms In Action. MIA is a 501(c)3 non-profit breast cancer organization with the mission to provide funding for qualified low-income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer. Through grants to locally based breast centers and breast health care providers, they provide funding for diagnostics and biopsy as prescribed by a medical doctor.
If you would like to register for the event, please go here http://www.barbellsforboobs.com/event-registration/?regevent_action=register&event_id=78
If you would like to show up for the WOD and donate, we will be taking donations at the box. This donation is tax deductible and you can find a receipt here http://www.mammogramsinaction.org/_forms/B4B_OFFLINE_DONATION_RECEIPT.pdf
Registration and/or a donation is not necessary to WOD but it is a great cause and your support will be much appreciated.
Thursday, October 13, 2011
Wednesday, October 12, 2011
20 knee high toe touches
20 Russian Twist
Complete as many reps as possible in 8 minutes following the rep scheme below:
3 Power Cleans (115/85)
6 Power Cleans
9 Power Cleans
12 Power Cleans
15 Power Cleans
18 Power Cleans
21 Power Cleans
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.
Partner-up it's a short WOD!
Tuesday, October 11, 2011
Monday, October 10, 2011
10 KB swings
10 KB lunges
10 sumo deadlift high pull with KB
3 rounds followed by a 400m run
50 Thrusters 45lb
30 Pull Ups
Find a partner as they will count your thrusters & pull-ups and vice-versa.
100 Sit-Ups for time.
Friday, October 7, 2011
16 Lunges (8 each leg)
In 3 Minutes:
w/ the time remaining do as many Sit-Ups as Possible.
5 Rounds (Rest 1.5min between each Round)
Your Score is your total amount of Sit-Ups.
Visit our friends, Troy and Kim Morse at the open house for their new box, CrossFit Fuse in Redmond.
Thursday, October 6, 2011
30 Double Unders
12 Body Weight DeadLifts
12 Knees to Elbows
(Don't forget no 6pm and 7pm Class today. Come join us for the Paleo Nutrition Class. $10.00 donation for the 3 member panel.)
Wednesday, October 5, 2011
Max rounds in 3 minutes of:
3 Power cleans 135#Men/95#Women
Rest 1 minute.
Repeat for a total of 5 cycle
Complete as many rounds as possible in each cycle. Goal is to maintain that max number of rounds across the 5 cycles.
Tuesday, October 4, 2011
Monday, October 3, 2011
Suicide Drills w/ 3 burpees
40 air squats
3 rounds for time
**DUE TO THE PALEO DISCUSSION THERE WILL NOT BE A 6PM AND 7PM CLASS ON THURSDAY (10/06/11).