100129 – Friday

Monday’s WOD’s

Level 1 CrossFit

Skill:

Turkish Get Up

WOD:

20 Min AMRAP

5x Turkish Get Up

10x Push Up

15x Squat

Post load and rounds completed to comments.

All Levels CrossFit

Skill:

Turkish Get Up

WOD:

‘Nicole’

400 Meter Run

Max Set Pull Ups

Post rounds completed and total number of pull ups to comments.

Interesting Fact: Jimmy Carter was the first US President to be born in a hospital.

Get On Up!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Turkish Get Up

WOD:

20 Min AMRAP

5x Turkish Get Up

10x Push Up

15x Squat

Post load and rounds completed to comments.

All Levels CrossFit

Skill:

Turkish Get Up

WOD:

‘Nicole’

400 Meter Run

Max Set Pull Ups

Post rounds completed and total number of pull ups to comments.

Interesting Fact: Jimmy Carter was the first US President to be born in a hospital.

Get On Up!

Tuesday’s WOD’s
Level 1 CrossFit

Skill:

Thruster

WOD:

10 Rounds for time

10 DB Thrusters

10 Box Jumps

Post load and time to comments.

All Levels CrossFit

WOD:

A1. Back Squat 5-5-3-3-3. Rest 1 minute.

A2. 4 Muscle Ups, strict if possible, unbroken if possible. 3 Pull Ups and Push Ups Subtitute for each Muscle Up. Rest 1 minute.

B1. Box Jumps: 20 Unbroken. 3 sets. Rest 1 minute after each round. Go for max height that you can get them unbroken.

C1. AMRAP DB Manmakers in 2 minutes. Rest 1 minute. (Manmaker is squat, down into push up position, DB row right, then left, back to squat, DB Clean into Thruster…yes, they’re awful)

C2. AMRAP Double Unders in 2 minute. Sub Parallette jumps 2-1.

Post results and thoughts to comments.

Interesting Fact: Check out www.paleoblocks.com and see the awesome stuff the gang from our little gym is up to…helping you and your diet get awesome!

Another awesome OPT WOD tonight. These are quickly becoming a hit at our gym. Not only do they challenge you in many, many different ways, but they also enable you to hit the metcons and ‘benchmark girls’ just a little harder. Basically the questions comes down to

A) Does what you’re doing help increase work capacity?

B) Does what you’re doing prepare you for the unknown and unknowable?

C) Is what you’re doing fun and awesome…maybe not exactly while you’re doing it, but at some point after you’re done you smile when you think about it?

If you said yes, you’re on the right track. Constantly varied, functional movement, done at relative high intensity. Those words never, ever get old!
Monday’s WOD’s

Level 1 CrossFit

Skill:

Turkish Get Up

WOD:

20 Min AMRAP

5x Turkish Get Up

10x Push Up

15x Squat

Post load and rounds completed to comments.

All Levels CrossFit

Skill:

Turkish Get Up

WOD:

‘Nicole’

400 Meter Run

Max Set Pull Ups

Post rounds completed and total number of pull ups to comments.

Interesting Fact: Jimmy Carter was the first US President to be born in a hospital.

Get On Up!

Tuesday’s WOD’s
Level 1 CrossFit

Skill:

Thruster

WOD:

10 Rounds for time

10 DB Thrusters

10 Box Jumps

Post load and time to comments.

All Levels CrossFit

WOD:

A1. Back Squat 5-5-3-3-3. Rest 1 minute.

A2. 4 Muscle Ups, strict if possible, unbroken if possible. 3 Pull Ups and Push Ups Subtitute for each Muscle Up. Rest 1 minute.

B1. Box Jumps: 20 Unbroken. 3 sets. Rest 1 minute after each round. Go for max height that you can get them unbroken.

C1. AMRAP DB Manmakers in 2 minutes. Rest 1 minute. (Manmaker is squat, down into push up position, DB row right, then left, back to squat, DB Clean into Thruster…yes, they’re awful)

C2. AMRAP Double Unders in 2 minute. Sub Parallette jumps 2-1.

Post results and thoughts to comments.

Interesting Fact: Check out www.paleoblocks.com and see the awesome stuff the gang from our little gym is up to…helping you and your diet get awesome!

Another awesome OPT WOD tonight. These are quickly becoming a hit at our gym. Not only do they challenge you in many, many different ways, but they also enable you to hit the metcons and ‘benchmark girls’ just a little harder. Basically the questions comes down to

A) Does what you’re doing help increase work capacity?

B) Does what you’re doing prepare you for the unknown and unknowable?

C) Is what you’re doing fun and awesome…maybe not exactly while you’re doing it, but at some point after you’re done you smile when you think about it?

If you said yes, you’re on the right track. Constantly varied, functional movement, done at relative high intensity. Those words never, ever get old!
Wednesday’s WOD’s
Level 1 CrossFit
Skill:
Sumo Deadlift High Pull (SDLHP)
WOD:
21-15-9
SDLHP
KB Swings
Pull Ups
Post load and time to comments.

All Levels CrossFit
Skill:
500 Meter Row Test
WOD:
8 Min AMRAP
10x Broad Jump (6′ minimum per jump)
15x KB Swing (70/44 or 53#)
20x Push Up
Rest 4 Minutes, then Repeat the same WOD, trying to beat your rounds completed from the first set.
Post load and rounds completed and partial rounds for the first and second set to comments.

Interesting Fact: Mexico has more American residents than any other country except for the United States.

Post WOD for the 5pm class…still able to smile (barely) after getting our butts handed to us!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Turkish Get Up

WOD:

20 Min AMRAP

5x Turkish Get Up

10x Push Up

15x Squat

Post load and rounds completed to comments.

All Levels CrossFit

Skill:

Turkish Get Up

WOD:

‘Nicole’

400 Meter Run

Max Set Pull Ups

Post rounds completed and total number of pull ups to comments.

Interesting Fact: Jimmy Carter was the first US President to be born in a hospital.

Get On Up!

Tuesday’s WOD’s
Level 1 CrossFit

Skill:

Thruster

WOD:

10 Rounds for time

10 DB Thrusters

10 Box Jumps

Post load and time to comments.

All Levels CrossFit

WOD:

A1. Back Squat 5-5-3-3-3. Rest 1 minute.

A2. 4 Muscle Ups, strict if possible, unbroken if possible. 3 Pull Ups and Push Ups Subtitute for each Muscle Up. Rest 1 minute.

B1. Box Jumps: 20 Unbroken. 3 sets. Rest 1 minute after each round. Go for max height that you can get them unbroken.

C1. AMRAP DB Manmakers in 2 minutes. Rest 1 minute. (Manmaker is squat, down into push up position, DB row right, then left, back to squat, DB Clean into Thruster…yes, they’re awful)

C2. AMRAP Double Unders in 2 minute. Sub Parallette jumps 2-1.

Post results and thoughts to comments.

Interesting Fact: Check out www.paleoblocks.com and see the awesome stuff the gang from our little gym is up to…helping you and your diet get awesome!

Another awesome OPT WOD tonight. These are quickly becoming a hit at our gym. Not only do they challenge you in many, many different ways, but they also enable you to hit the metcons and ‘benchmark girls’ just a little harder. Basically the questions comes down to

A) Does what you’re doing help increase work capacity?

B) Does what you’re doing prepare you for the unknown and unknowable?

C) Is what you’re doing fun and awesome…maybe not exactly while you’re doing it, but at some point after you’re done you smile when you think about it?

If you said yes, you’re on the right track. Constantly varied, functional movement, done at relative high intensity. Those words never, ever get old!
Wednesday’s WOD’s
Level 1 CrossFit
Skill:
Sumo Deadlift High Pull (SDLHP)
WOD:
21-15-9
SDLHP
KB Swings
Pull Ups
Post load and time to comments.

All Levels CrossFit
Skill:
500 Meter Row Test
WOD:
8 Min AMRAP
10x Broad Jump (6′ minimum per jump)
15x KB Swing (70/44 or 53#)
20x Push Up
Rest 4 Minutes, then Repeat the same WOD, trying to beat your rounds completed from the first set.
Post load and rounds completed and partial rounds for the first and second set to comments.

Interesting Fact: Mexico has more American residents than any other country except for the United States.

Post WOD for the 5pm class…still able to smile (barely) after getting our butts handed to us!

Thursday’s WOD’s

Level 1 CrossFit

Skill:

Wall Ball

WOD:

Modified ‘Karen’

150 Wall Ball for time. Scale to 100 Wall Ball or 75 Wall Ball for time. Use a 10′ target, or scale to 9′. Use 20/15# Wall Ball, or use 10# or 6#.

Post load and time to comments.

All Levels CrossFit

Skill:

Agility Ladder

WOD:

“Karen”

150 Wall Ball for time (20/15#)

Post load and time to comments.

Interesting Fact: A slug has 4 noses.

Very blurry picture of a very cool moment. We’re not done until everyone is done! Way to push hard yesterday gang!