May 01, 2014

Strength:

Strict Press

5-5-5-5

Strict Press

5 Sets of Max Strict Pull Ups

WOD:

40 Wall Balls

40 KB Swings (Russian)

400 Meter Run

30 Wall Balls

30 KB Swings

400 Meter Run

20 Wall Balls

20 KB Swings

400 Meter Run

10 Wall Balls

10 KB Swings

April 30, 2014

Strength:

Clean & Jerk

2+1-2+1-2+1

Clean Pulls

5-5-5-5-5

Strict Toes to Bar

4 Sets of Max

WOD:

Prowlers

Heavy

CrossFit Games Average Snatches

April 29, 2014

Strength:

Power Snatch

3-3-3

Sumo Deadlift

5-5-5-5

WOD:

5 Rounds

30 Seconds Max Thruster

30 Seconds Rest

30 Seconds Max Burpees

30 Seconds Rest

McDonald's Burgers Not Fit for Human Consumption

April 28, 2014

Strength:

Back Squat

5-5-5-5

Push Press

5-5-5-5

WOD:

10 Minute AMRAP

6 Handstand Push Ups

10 Front Rack Step Ups (5 L/5 R)

14 Pull Ups

7 Things Gut Bacteria Does for You

April 26, 2014

Strength:

Go for a PR (Squat, Deadlift, Press or Clean)

WOD:

"Hope"

3 Rounds of 1 minute max reps of each movement with a one minute rest between each round

Burpees

Power Snatch (75/55)

Box Jump (24/20)

Thruster (75/55)

Chest to Bar Pul Ups

Please make a donation. All proceeds will be going to Shave For the Cure. The donation box will be at the front entrance.

A Few Housekeeping Items:

A) We will be making adjustments to our website. The website will be down from Saturday to Sunday morning. If you are signed up for the Sunday classes still attend. Also there might be some glitches in the next day or two with the website so please bear with us. The sign in program will still be the same as before.

B) Open gym on Sunday will be finished at 1:30

April 25, 2014

Strength:

Snatch

1-1-1-1-1 (Go for  PR)

WOD:

"Karen"

150 Wall Balls for time

Good Mornings

10-10-10

A few housekeeping items:

A) We still have spots for the Mobility Flow on Sunday led by Krista. Please go to our schedule to sign up

B) Saturday's WOD will be dedicated to Shave For the Cure! Allyson, Alessia and Lauren are raising money for Cancer so we will be giving all proceeds to them. Please bring in some pocket change on Saturday 

April 24, 2014

This workout is designed by Alex (Placement student). This is this last week so he wanted to lead a WOD!

Alex made this!

Skill:

Handstand Push Ups

Pistols

WOD:

"Gymnasty"

400 Meter Run

20 Ring Dips

400 Meter Run

20 Toes to Bar

400 Meter Run

20 Shoot Throughs

400 Meter Run

A few housekeeping items:

A) We still have spots for the Mobility Flow on Sunday led by Krista. Please go to our schedule to sign up

B) Saturday's WOD will be dedicated to Shave For the Cure! Allyson, Alessia and Lauren are raising money for Cancer so we will be giving all proceeds to them. Please bring in some pocket change on Saturday 

April 23, 2014

Todays WOD is made by Richard (the placement student). This is his last week of being at CF Limestone

"PC Burnout"

Strength:

Pause Front Squats

5 Sets of 2 Reps (2 seconds down, 2 second up)

4 Sets of Max Strict Pull Ups

WOD:

15 Minute AMRAP

3 Deadlifts

10 Kettlebell Swings

10 Burpees

April 22, 2014

Strength:

Split Jerk

1-1-1-1-1

Back Squat

10-10-10

WOD:

30-20-10

Power Snatch (75/55)

Push Up

April 21, 2014

Strength:

Power Clean

2-2-2-2 building

Strict Handstand Push-Ups

4 Sets Max Reps

WOD:

30 Calorie Row

30 Shoulder to Overhead (135/95)

30 Box Jumps

30 Toes to Bars

30 Walking Overhead Lunge (45/35)

Please check our schedule for todays classes!

April 20, 2014

Today there will not be the regular Sunday class. There is open gym still from 12:00 to 2:00. I will be there training so if you ned to burn off some of the feast from the last couple days come join us.

April 19, 2014

Reverse hollow hold!

Strength:

Floor Press

5-5-5-5-5

Deadlift

10-10-10

WOD:

Tabata:

Front Squat

then

Run 400 Meters

100 Burpees

Minus total front squats from the number of burpees 

April 18, 2014

Strength:

Partner Sprints

WOD:

Partner WOD

There will be only the one class today at Noon.

April 17, 2014

Strength:

Front Squat

3-3-3-3-3

Barbell Row

5-5-5-5-5

WOD:

1000 Meter Row

3 Rounds

10 Power Cleans (155/115)

5 Handstand Push Ups

After the three rounds 

Finish with a 800 meter run

April 16, 2014

Strength:

Snatches

7 X 2 Reps

On The Minute x 8 Minutes

5-10 Strict Pull Ups or 1-5 Muscle Ups

WOD:

Death By Thrusters

On first minute do 1 thruster

Second minute do two thrusters

Third minute do three thrusters

Continue until you cannot complete the number of reps for that minute

Workout Nutrition Explained: What to eat before, during and after exercise!

April 15, 2014

Strength:

Clean + Jerk

2+1 - 2+1 - 2+1 - 2+1

Clean Pulls

3-3-3-3-3

WOD:

Lactic Acid Test

Understanding Sleep for Optimal Recovery

April 14, 2014

Strength:

CrossFit Total

1 Rep Back Squat

1 Rep Strict Press

1 Rep Deadlift

Find your one rep max and add the weight to get your CrossFit Total!!!

Please take a look at our schedule for the Easter weekend

April 12, 2014

Strength:

Turkish Get Ups

3-3-3-3

WOD:

"Nancy"

5 Rounds

400 Meter Run

15 Overhead Squats

Yes expect running with the nice weather!!!

April 11, 2014

Strength:

Push Press

3-3-3-3-3 Building

Max Pull Ups

3 Sets

Rest 90 seconds

WOD:

5 Rounds

1 Minute 15 Calorie Row

1 Minute 15 Front Squats (115/75)

1 Minute 15 Hand Release Push Ups

April 10, 2014

Skill:

Split Jerk

Strength:

Clean and Jerk

1-1-1-1-1

WOD:

5 Minute AMRAP

5 Power Snatch

7 Burpees

10 Kettlebell Swings

Rest 1 Minute

4 Minute AMRAP

5 Power Snatch

7 Burpees

10 Kettlebell Swings

Rest 1 Minute

3 Minute AMRAP

5 Power Snatch

7 Burpees

10 Kettlebell Swings

April 09, 2014

Strength:

Deadlift

3-3-3-3

Strict Press

3-3-3-3

WOD:

400 Meter Run

21 Thrusters (95/65)

400 Meter Run

15 Thrusters (95/65)

400 Meter Run

9 Thrusters (95/65)

We still have spots open for the Guerrilla Barbell Club. The will be on Mondays and Thursdays from 6:30 AM to 7:45 AM. If interested please contact us!

April 08, 2014

Strength:

Snatches

On The Minute 1 Snatch X 7

Start at 50%

Snatch Grip RDL

5-5-5-5-5

WOD:

EMOM X 14

ODD: 7 Power Cleans

EVEN: 14 Toes to Bar

April 07, 2014

Strength:

Back Squat

3-3-3-3

Barbell Row

5-5-5-5-5

WOD:

5 Rounds

20 Wall Balls

15 Box Jumps

10 Push Press (115/75)

April 06, 2014

Strength:

Power Snatch

2-2-2-2-2

Snatch Pulls

4-4-4-4

WOD:

Coaches Choice

April 05, 2014

Strength:

Front Squat

5-5-5

Bench Press

5-5-5

WOD:

"Helen"

3 Rounds

400 Meter Run (or 500m row)

21 Kettlebell Swings

12 Pull Ups

April 04, 2014

Strength:

On The Minute X 10 Minutes
5 Handstand Push Ups
10 Kettlebell Swings

WOD:

Row 1000 Meters
50 Thrusters (75/55)
25 Toes to Bar

Saturated Fat Heart Disease "Myth"

April 03, 2014

Strength:

Split Jerk

1-1-1-1-1

Barbell Row

5-5-5-5-5 Building

WOD:

7 Rounds

1:00 Minute Max Wall Balls

:30 Second Max Power Cleans (135/95)

:30 Second Rest

Congratulations to Lacey and Jarrett Cranston. On March 31 James Cranston was born! W are excited for the newest CrossFit Limestone member.

April 02, 2014

Strength:

One Deadlift, One Clean, One thruster
1-1-1-1-1

Back Squat

5-5-5

WOD:

5 Rounds

Prowler

Max Strict Pull Ups

Rest 90 Seconds

What Subway is Hiding From Us