Friday WOD, October 24, 2014

Posted on 23. Oct, 2014 by .

0

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Max Clean and Jerk

WOD:
For time, reps 21-15-9 of:

L-pull ups
Deadlifts (225 lb./155 lb.)
Handstand push-ups

P0st loads and time to comments.

_________________

CF7 SOCIAL!! YOU ARE INVITED! Please be sure to RSVP if you plan to attend.

IMG_0544

Post thoughts to comments.

Continue Reading

Thursday WOD, October 23, 2014

Posted on 22. Oct, 2014 by .

4

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

WOD:
As many reps as possible in 12 minutes of:

10 Toes to bar
10 Walking lunges
10 Box jumps

Rest 2 minutes
800m Run
Rest 2 minutes
800m Run

Post completed rounds and 800m splits to comments.

___________

crossfitwhiteboard5 whiteboard misconceptions ruining your CrossFit experience, Tabata Times

Post thoughts to comments.

Continue Reading

Wednesday WOD, October 22, 2014

Posted on 21. Oct, 2014 by .

0

NOTE:
CARROLL STREET WILL BE CLOSED ON THURSDAY. Seek alternate routes down Foch or White Settlement.

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
5×3 Push Press, 70-80%

WOD:
For time, (negative splits):

50 Double-unders
10 Burpees
300m Row
400m Run
Rest 2 minutes

Post loads and time to comments.

_______________

article_590_41 Don’t be a knucklehead at the gym, Tabata Times

Post thoughts to comments.

Continue Reading

Tuesday WOD, October 21, 2014

Posted on 20. Oct, 2014 by .

5

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Max Snatch

WOD:
For time:

30 Sit-ups
Reps 5-4-3-2-1 of:
Power cleans (185 lb./125 lb.)
Burpee box jumps

Rest 2 minutes
40 Sit-ups
Reps 5-4-3-2-1 of:
Power cleans (185 lb./125 lb.)
Burpee box jumps

Rest 2 minutes
50 Sit-ups
Reps 5-4-3-2-1 of:
Power cleans (185 lb./125 lb.)
Burpee box jumps

Post loads and time to comments.

_________________

1910602_10152474788926267_220295215737300964_n CONGRATULATIONS to Angie, Lynn and Scott on competing this past weekend in the 40Fit Masters Cup competition! In their respective divisions, Angie won 1st place, Lynn won 3rd place and Scott won 4th place!

______________________________________________________________________________

CrossFit Weightlifting Trainer Course, Oct. 18-19
Great weekend hosting the Weightlifting Course this past weekend! Congratulations to Hazel, Maddie and Nicole on completing the course!

10365620_10204801775902473_8909148559924513657_o

Post thoughts to comments.

Continue Reading

Monday, October 20, 2014

Posted on 19. Oct, 2014 by .

9

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

WOD:
4 rounds for time of:
300m Row
30 Wall balls
5 Power snatches (135 lb./95 lb.)
5 Muscle-ups
Rest 3 minutes

Post time to comments.

Continue Reading