3/30-3/31 2013

Rest days.

03-29-2013

"CAMERON"

FOR TIME:

50 WALKING LUNGE STEPS
25 CHEST TO BAR PULL-UPS
50 BOX JUMPS (24" BOX)
25 TRIPLE UNDERS
50 BACK EXTENSIONS
25 RING DIPS
50 KNEES TO ELBOWS
25 WALL BALL "2 FER 1'S"
50 SIT-UPS
15' ROPE CLIMBS, 5 ASCENTS

03-28-2013

SWOD (Strength Workout Of the Day)

Power Cleans (90% of your 1 rep maximum)
2-2-2-2-2

REST 5 MINUTES

WOD (Workout Of the Day)

AMRAP (As Many Rounds As Possible) in 20 minutes:
10 SDHP (Sumo Dealift High Pulls)
10 Box Jumps
10 Knees to Elbows

03-27-2013

SWOD (Strength Workout Of the Day)

Deadlift (90% of your 1 rep maximum)
2-2-2-2-2

REST 5 MINUTES

WOD (Workout Of the Day)

AMRAP (As Many Rounds As Possible) in 15 Minutes:

400 Meter Run
15 Burpees
15 Kettle Bell Swings (if necessary use a dumbell to scale weight)

03-26-2013

SWOD (Strength Workout Of the Day)
Bench Press (90% of your 1 rep maximum)
2-2-2-2-2

REST 5 MINUTES

WOD (Workout Of the Day)
100 Push-ups
100 Pull-ups
100 Butterfly Sit-ups

03-25-2013

SWOD (Strength Workout Of the Day)
Back Squats (85% of your 1 rep maximum)
3-3-3-3-3-3-3

REST 5 MINUTES

WOD (Workout Of the Day)
21-15-9 for time:
Overhead Squats (Males 95lbs. / Females 65lbs.)
Wall ball shots (Males 20lb. ball / Females 16lb. ball)

3-22-2013 Hero WOD

Hero WOD: Michael 

3 rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups

Courtesy of CrossFit.com

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3-21-2013

WOD:
13.3 (or 12.4)
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

3-20-2013

Play a sport.

13.3 announced tonight.

3-19-2013

Warmup:
3 min Double-unders

WOD: (for time)3 Rounds25 Wall Ball20 Box Jump 15 Pull-Ups

Cool-down: 
3 min Double-unders

3-18-2013

WOD:
Run 5K.

3-16-2013 and 3-17-2013

Rest days.

Happy St. Patrick's Day.

3-15-2013

Hero WOD:
"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. 
He is survived by his parents Fred and Moureen Bouzane and his sister Kelly. 

3-14-2013

WOD: (13.2)

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

3-13-2013

Play a sport.

3-12-2013

Strength/Skill

Exercise: Close Grip Bench Press/lbs

10 sets of 2 reps at 85%

Male Rx: 20 lbs

Female Rx: 14 lbs

WOD:

“Karen”

150 Wall-Ball Shots

Could wall balls be coming in 13.2?  We think maybe...

3-11-2013

Strength/Skill
KB Swing Ladder 1-10, 10-1

WOD
10min AMRAP
Ascending sets of Box Jumps and Pull-ups
1, 2, 3, etc.



Jenny Labaw does WOD 13.1 (Burpees and Snatches) - on one foot. Your excuse is invalid.

3-9-2013 and 3-10-2013

Rest Days.

3-8-13

MCGHEE


Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary

AMRAP 30min:
275lb Deadlift, 5 reps
13 Push ups
9 Box jumps, 24"

3-7-13

AMRAP: 20 min
5 tire flips
40yd dumbell farmer walk (carry as heavy as possible)
25 Ball Slams, 30lb med ball

3-6-13

Sports Day. Have fun.

3-5-13

Strength: 12 minutes of Gymnastic skill work on Rings
You can do L-hangs, static holds in support or lever progressions, muscle ups, ring pull ups, etc...

WOD:  Three Rounds For time
15 L-Pull ups
20 Ring Dips
50 sit ups

3-4-13

Strength:  Handstand Push Ups
3-3-3-3-3 (10 min cap)
Do more work if able. If unable to do a HSPU, complete 3-5 total minutes of static handstand holds. Time is only counted when in the handstand position.

WOD:  8 rounds
400m run
1 min Rest

3-2-2013 and 3-3-2013

Rest Days.

 The Open is coming...are you ready?

3-1-2013 Hero WOD

"CG-6535"

4 Rounds
400 meter Run
65 Squats
35 Burpee Pull-ups

Complete as an individual or in teams of up to four members.
All team members will complete the runs together and share reps as necessary, with one (and only one) member working at all times.