May 01, 2013

15 Rounds of the Following Complex On The Minute

1 Deadlift

1 Power Clean

1 Thruster

Accumulate 1 Minute of L-Hang

Accumulate 2 Minutes in the Plank

50 Shades of Gluten Intolerance

April 30, 2013

Strength:
Front Squat

5-5-5 Across

WOD:

400 meter Run

25 Push Press (95/75)

400 Meter Run

20 Push Press

400 Meter Run

15 Push Press

Solving your Front Rack Position

April 29, 2013

Strength:

Hang Power Snatch

2-2-2-2

WOD:

Tabata Something Else

32 Rounds of 20 Seconds Work/10 Seconds Rest

1-8 Pull-Ups

9-16 Push-ups

17-24 Sit-Ups

25-32 Squats

April 27, 2013

Skill:

Throwing

WOD:

In Teams of two

Run 600 meters

Then

6 Rounds

15 Thrusters (85/55)

15 Box Jumps (24/20)

With your partner each has to do the movement before moving onto the next movement or finishing the round

Why You Should Be Drinking Coffee

April 26, 2013

Strength:

Turkish Get Up

3-3-3-3-3

WOD:

4 Rounds

10 Push Press

25 meter Weighted Walking Lunge

10 Overhead Squat

25 meter Waiter Walk

Men - 75lb

Women - 45lb

Is Saturated Fat Healthy?

April 25, 2013

Strength:

Part A

Pull Ups

3 X 5 Weighted Pull Ups

Part B

Ring Dips

3 X Max Ring Dips

WOD:

Deadlift (225/155 or 60% if cant Deadlift 2x BWT)

Burpee 

21-15-9

14 Foods You Should Never Eat

April 24, 2013

Strength:

12 Rounds in :45 seconds

3 Power Clean (75%)

5 X 6-10 Strict Toes to Bar

Finisher

3 X 20 Slam Balls

April 23, 2013

Strength:

Strict Press

3-3-3-3-3

WOD:

5 Rounds for Time

20 Front Squat (60%)

10 Push Press

Check out Mark Sisson giving evidence on HIIT

April 22, 2013

Strength:

Back Squat

3-3-3-3-3

WOD:

5 Rounds

100 meter Run

15 Wall Balls

15 Kettlebell Swings

April 20, 2013

Strength:

Deadlift

5-5-5-5-5

WOD:

5 Minute AMRAP

10 Kettlebell Swings

10 Push-ups

Rest 2 Minutes

5 Minute AMRAP

15 Squats

15 Sit-ups

April 19, 2013

Strength:

Pull Ups

WOD:

3 Rounds for reps

1 minute of each

Knees to Elbows

Box Jumps

Push Press (95/65)

April 18, 2013

Strength Day

Thruster

5-5-3-3-3

20 Turkish Get-Ups

OTM X 10

5 Sumo Deadlift

The Opposite Effect

April 17, 2013

Strength:

Power Clean

5-5-5-5-5

Increase from April 09

WOD:

10 X 100 Meter shuffle run on 1:00

Check out this Mobility WOD for running

April 16, 2013

Strength:

Front Squat

5-5-5-5-5

WOD:

6 Rounds

10 Kettlebell Snatches Left Arm

10 Kettlebell Snatches Right Arm

15 Goblet Squats

The U.S. news report on diets is MISTAKEN!!!

April 15, 2013

Strength:

Strict Press

5-5-5-5-5

WOD:

3 Rounds

8 Push Press

12 Back Squat

16 Deadlift

The Benefits of Exercising Outdoors

April 13, 2013

Strength:

Ring Row

OTM X 10

6-10

WOD:

Team WOD

20 minute AMRAP

5 Pull Ups

10 Burpees

15 Air Squats

April 12, 2013

Strength Day:

Back Squat

3-3-3-3-3

Barbell Row

5-5-5-5

Ring Practice

April 11, 2013

Strength: 

Overhead Squat

5-5-5

WOD:

3 Rounds

1 Minute 

Deadlift (155/115)

Wall Balls

Kettlebell Snatch

1 Minute Rest

Paleo Muffins from the Wholesome Heart

April 10, 2013

Strength:

Push Press

3-3-3-3

WOD:

For Time:

Kettlebell Swings

10-9-8-7-6-5-4-3-2-1

Burpees

1-2-3-4-5-6-7-8-9-10

April 09, 2013

Strength:

Power Clean

5-5-5-5

WOD:

Part A - 50 Box Jumps for Time (24/20)

Part B - 50 Pull-ups for Time

Part C - 45 Thrusters for Time (95/65)

Can be completed in any order!!!

April 08, 2013

Skill:

10 Minute

0:30 X 6 Pistols

1:00 X 10 Double Unders

WOD:

12 Minute AMRAP

4 Push Press

8 Sumo Deadlift

12 Front Squat

Male - 75 lb

Female - 45 lb

Check out this MWod about the importance grinding the teeth, head position and how our jaws relate to our stiff necks

April 06, 2013

Strength:

Turkish Get Up

WOD:

Tabata Mash Up

3 Rounds

Deadlift

Push Press

Double Unders

If you would be interested in joining a CrossFit Limestone Running Club please email. 

It would consist of meeting once a week working on running technique and then doing interval training.

April 05, 2013

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. 

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

Please see movements:

It is the last night of the CrossFit Open 2013. We will be going for drinks at the Red House at 

7:00 PM at the Red House. Every come join even if you did not copete in the Open. The competitors all deserve a drink after this final WOD 

April 04, 2013

WOD:

OTM X 20

Odd - 3 Overhead Squat, 5 burpees

Even - 10 Ring Dips

Kipping Pull up Progressions

April 03, 2013

Strength:

1 Rep Max Deadlift

WOD:

5 Minute AMRAP

10 Hang Power Clean

20 Lateral Jumps

Rest 2 minutes

10 Pull-ups

10 Kettlebell Snatches

Ever had shin splints? Check this out

April 02, 2013

Strength:

1 Rep Max Strict Press

WOD:

10 minute AMRAP

10 Front Squat

10 Push Ups

Check out Tim Ferris's Blog Post on the World Map of Food Flavours

A list of recipes based on their region (no excuses for eating the same thing everyday)!!!

Monday April 1, 2013

Happy Easter!!!

We are closed for Monday April 01. Normal schedule starting Tuesday April 02

WOD:

For Time

5 km run and then 100 push-ups