4.24.14 Workout of the Day

IMG_1347

CrossFit

Strength: 8×3 Snatch Balance From the rack increasing weight

WOD 1: Running “DT”

5 Rounds For Time:
12 Deadlift (155/115)
9 Hang Power Clean
6 Push Jerk

-200m run to start and finish every Round-

rest 3 min

WOD 2:

2 Min.
MAX resistance band squat jumps

ICT

WOD 1:

Every minute on the minute for 7 minutes: run 150m & in remaining time box jumps (24/20)

Rest 2 minutes

Every minute on the minute for 7 minutes: run 150m & in remaining time KB swings (50/35)

Rest 2 minutes

Every minute on the minute for 7 minutes: run 150m & in remaining time KB walk lunges (50/35)

rest 2 minutes

Every minute on the minute for 7 minutes: run 150m & in remaining time burpees 

SCORE=Total jumps, swings, lunges, and burpess.

4.23.13 Workout of the Day

photoHappy 40th Birthday Justin Olds!

CrossFit

WU:

10 min emom

odd: :45 sec wall sit

Even: 20 ring rows (false grip if possible)

“Justin”

40 Box jump (30/24)

40  Russian KB Swing (50/35)

40 cal row

40 PP (95/65)

40 BS from ground (95/65)

40 bumper burpees (25/15)

40 windshield wipers

400 m run

*Any time KB or barbell touch ground, add 10 reps*

 

ICT

Skill: pullups 10 min

WOD 1:

15 min AMRAP of:

9 DL (95/65)

12 Wall Ball

15 KB Step Up

-rest 2 min-

800 meter Run (Stop Sign)

WOD 2

4 sets NOT for time of:

20 UNBROKEN squat jumps

20 abmat situps

:30 sec plank

 

4.22.14 Workout of the Day

IMG_1274CrossFit

Strength

Back Squat – In 18 minutes work up to 1 RM BS

WOD 1:

AMRAP in 15 minutes of:

10 Handstand Push-ups
10 Power Clean (165/105lbs.)
20  AbMat Sit-ups

Score = Total Rounds + reps

-rest as needed-

WOD 2:

Max UNBROKEN bumper OH Lunges/steps (45/35)

-Arms have to be locked out-

ICT

WOD 1:

18 min AMRAP

15 slam ball S2OH (20/15)

10 slam ball goblet squat

5 slam balls

-after very 2nd round, 200 m run-

-rest 5 min-

10 min Partner max meter row

-one rows 400, one holds plank, switch-

4.21.14 Workout of the Day

CrossFit

WOD 1:  Hero WOD “Taylor”

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor. Taylor_th

“Taylor”

4RFT of :

400 m run

5 burpee muscle-ups

 

If you’ve got a 20-lb. vest or body armor, wear it.

 

Muscle-up scale = 12 Burpee Pull-ups per round. Perform jumping pull-ups from the floor or box instead of using bands today.

-Rest 5 min-

 WOD 2: 10 min cap

3 Rds not for time of;

15 unbroken t2b

20 unbroken KB deficit Push-ups

 

ICT

WOD 1: 4 RFT of

Run 400m

25 Push-ups

25 T2b/ ab mat sit-ups

Cash in and cash out 25 burpees to 6inch target (under pull-up bar )

04.19.14 Workout of the Day

IMG_0462

CrossFit

 

WOD 1

On the 2 1/2 min.

5 Rounds of:

-7 Squat cleans (155/105)

-200 Meter sprint

 

–Round 1 starts @ 0–

–Round 2 starts @ 2:30–

–Round 3 starts @ 5–

–Round 4 starts @ 7:30– 

–Round 5 starts @ 10–

*15 Min Cap*

 

WOD 2

3 Sets of:

- Max unbroken Double Unders (Goal is 30-50)

-Max Unbroken H.S.P.U (Goal is 4-10)

*15 Min. Cap*

 

WOD 3

“10 Min. Max Capacity Test”

4 Min Max Row (Calories)

-Rest 60 sec.

3 min. max reps of back squat from ground (135/95)

-Rest 60 sec.

2 min max H.R.P.U

-Rest 60 sec.

1 min max reps of S2OH (135/95)

04.18.14 Workout of the Day

IMG_1193CrossFit

WOD 1

15 Min. AMREP climb ladder as high as possible:

2 thrusters (95/65)

2 KB front rack walking lunge (50/35)

4

4…

–20 Dubs after every couplet–

-Rest 5 min-

 

WOD 2

15 min. Partner Row

1 row 400 meters, other holds plank on elbows then rotate

score = Total Meters Row’d

 

ICT

WOD 1

2 X on a running clock

2 min. max squat jump

-rest 1 min-

2 min. slam ball burpees

-rest 1 min-

2 min bumper G2OH (25,15)

-1 min rest-

2 min box jump

-1 min rest-

2 KB high pulls

Score = total reps

4.17.14 Workout of the Day

CrossFit

Strength: 20 MIN or until fail

Gauntlet – every 75 sec – Clean (start @105/55, build 10lbs per set)

-When fail, complete AMREP ab mat situps until last athlete finishes.-

WOD 1:

12 MIN AMRAP

5 Hang Power Clean (115/85)

10 FS

15 Russian KB Swing (50/35)

-after every 2nd rd, complete 5 bar-over burps-

rest 5 min

WOD 2:

400 m run @ max effort

 ICT

WOD1: 5 RFT of:

25 DUBS

20 Walking Lunges (25/15)

15 ring rows

10 cal row

-rest 3 min-

WOD2: For Time

1.5 mile run 

 

 

4.16.14 Workout of the Day

CrossFit and ICT

All Gave Some - Some Gave All

All Gave Some – Some Gave All

Today’s workouts will be in honor of our veterans who have lost their independence while in active duty. All donations received will be given to a local foundation that will help restore independence to these men and women.  If you are planning on donating to the “INDEPENDENCE FUND”, please bring cash or check to the CrossFit gym and place inside the official “Donation” Box that will be located on the main counter.  Thanks in advance for you support, your hard work, and for helping us honor these men and women.

 

*Paul Brownell and Jason Williams will be completing every workout today*

 

WOD 1:

Hero WOD “McGhee”

Complete as many rounds as possible in 30 minutes of:
5 DL (275/190)
13 Push-ups
9 Box jumps (24/20)

4.15.14 Workout of the Day

CrossFit

Strength: Work up to 5 UNBROKEN front squats

WOD 1:

20 min AMRAP of

5 MU
10 HSPU
15 clean and jerk (155/105)
20 Cal Row
200 m sprint
-rest 5 min-
WOD 2:
Guys vs. Girls face off :
MAX time barbell hold over over grip (155/105)

ICT Tabata Tuesday

WOD 1:
Tabata HS Hold
Tabata Shoulder Touches
Tabata 2 KB DL
Tabata Slam Ball
Tabata Push Press
Tabata Tuck Jumps
-one min rest between Tabatas-
Score= Total Combined Reps

4.14.14 Workout of the Day

CrossFit

WOD 1:

Against a 15 minute clock:

5 – 10 – 15 – 20 
Toes-To-Bar

10 – 20 – 30 – 40 
Burpees onto bumper

If you complete the round of 20/40 begin again on the round of 5/10.

Score = Total Reps

rest 5 min

WOD 2:

10 min AMRRAP Partner 75 m shuttle sprints

ICT

WOD 1:

 3 RFT:
20 Burpee
30  American KBS (50/35)
40  abmat sit-ups
50  Air Squats
Rest Exactly 2 minutes between rounds.

-rest as needed than-

WOD 2:

400 m time trial run 

MAX EFFORT

 

 

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