March 30, 2013

Strength:

Strict Press

5-5-5

WOD:

Team WOD

To Be Announced

Check out this article on the Benefits of Sprinting!!!

And with the nice weather expect running to start showing up in our workouts!!!

March 29, 2013

Games Open 13.4

Complete as many reps in 7 minutes in the following sequence:

135 pound clean and jerk, 3 reps

3 toes to bar

6 clean and jerks

6 toes to bar

9 clean and jerks

9 toes to bars

continue in this ladder sequence until time runs out

Watch this video for movement stands

March 28, 2013

Strength:

Back Squat

5-5-5

WOD:

5 Rounds

10 Right Arm Thrusters

10 Left Arm Thrusters

30 Grass Hoppers

Chewy Paleo Cookies

Warning they are addicting!!!

March 27, 2013

Strength Day:

Power clean

5-5-5-5

Barbell Row

5-5-5

WOD:

3 Rounds not for time

15 KB Chops

15 Hollow Rocks

March 26, 2013

Skill:

Handstand push ups

Toes 2 Bar

WOD:

3 Rounds

2 minute AMRAP

6 Kettlebell Snatch

12 Box Jumps

Rest 1 minute

2 Minute AMRAP

6 Burpees

12 Squats

March 25, 2013

Pease note: Classes will not run on Easter Monday. Please check the schedule for additional classes!!!!

Strength:

Front squat

5-5-5

Pull Up

5-5-5

WOD:

For Time

150 kettlebell swings
Every minute do 10 push ups

Tim McGraw does CrossFit??? Click here to read

March 23, 2013

Strength:

Sumo Deadlift

4-4-4

WOD:

5 Rounds

10 Shoulder to Overhead

10 Burpee over Bar

Please note additional evening classes start Tuesday March 26 at 6:15 PM.

There will be no classes on Easter Monday

March 22, 2013

CrossFit Open 13.3

12 Minute AMRAP

150 Wall Balls

90 Double Unders

30 Muscle Ups

For movement standards watch this video

March 21, 2013

Skill: 

Double Unders

Strength: 

Back Squat

3-3-3

WOD:

OTM X 10

Odd - 10 Ring Dips

Even - 10 Box Jumps

March 20, 2013

Happy First Day of Spring

Strength:

Push Press

4-4-4

WOD:

Tabata Mash Up 

4 rounds

40 seconds work: 20 seconds rest

Push ups

Kettlebell Swings

Knees to Elbow

Front Squat

March 19, 2013

Strength:

Power Clean + Front Squat + Push Press

5 Sets increasing

WOD:

Max Reps Thrusters (95/65)

3 attempts with 2:00 rest

Max Reps Pull Ups

3 attempts with 2:00 rest

March 18, 2013

Happy Monday!!

Strength:

Deadlift

4-4-4

WOD:

Part A

8 minute AMRAP

10 wall balls

5 burpees

Part B

3 X 20 second L-Hangs

March 16, 2013

Skill:

Pistols and Turkish Get Ups

WOD:

TBA

Happy Birthday 70th to CF Limestone biggest supporter
You are an inspiration to all of us Dad

March 15, 2013

CrossFit Open 13.2

10 Minute AMRAP

5 Shoulder to Overhead (115/75)

10 Deadlifts (115/75)

15 Box Jumps

Watch to view the movement standards.

March 14, 2013

Strength Day:

Weighted Pull Up

3-3-3-3-3

Pendlay Row

5-5-5

OTM X 16

Odd - 10 kettlebell snatches right arm

Even - 10 kettlebell snatches left arm

Get ready for some box jumps on Open 13.2

March 13, 2013

Strength:

Front squat

3-3-3

WOD:

4 Rounds

8 Deadlift (65%)

12 Wall Balls

16 Sit Ups

Check out Old Farms website!! 

Great store for local and fresh food that supports sustainable agriculture.... and sells the best bacon!!!!!

March 12, 2013

If you ever think burpees suck then watch this!!!

Strength:

Power Clean

3-3-3-3

WOD:

7 Minute AMRAP

10 Pull Ups

10 Box Jumps

Rest 2 minutes

7 Minute AMRAP

10 Overhead Squats

10 Push-ups

March 11, 2013

Laura getting a PR in the snatch and then repeating it 20 more times!!!!

Strength:

Strict press

3-3-3

WOD:

3 Rounds

1 minute for reps

Push Press

Kettlebell Swings

Knees to Elbows

March 09, 2013

Strength:

Kettlebell Overhead Squat

5 X 5

WOD:

21 Thruster (115/85)

21 Box Jump

12Thruster

12 Box Jump

Fats: Which to Eat and Which to Avoid

March 08, 2013

CrossFit Games Open 

Open 13.1

AMRAP 17

40 Burpees

30 Snatches, 75/45

30 Burpees

30 Snatch, 135/75

20 Burpees

30 Snatch, 165/100

10 burpees

As many Snatches as possible, 210/120

Watch this video for the standards!!!

March 07, 2013

Skill:

On The Minute X 7

10 Pistols

On The Minute X 5

6 Turkish Get Ups

WOD:

Tabata

Air Squats

Pull Ups

Kettlebell Swings

March 06, 2013

Strength:

Deadlift

1-1-1-1

WOD:

3 Rounds for max reps

1 minute at each movement

Push Press (75/45)

Sumo Deadlift High Pull (75/45)

Wall Ball

Box Jump

1 Minute Rest

Four Reasons to Participate in the CrossFit Open

March 05, 2013

Strength:

Part A

5 X max Strict Pull ups

Part B

Strict Press

1-1-1-1-1

WOD:

5 Rounds

10 Back squats

10 Pushups

10 Situps

Some tips for vegetarians trying Paleo click Here!!!

March 04, 2013

We will be taking part in the CrossFit Open 2013 workouts each week during Friday evening classes. If you are interested in signing up please register here.  If you are not interested in competing, but still want to try the Open WODs then please make sure you register for the Friday evening classes. We will make the WODs scalable for everyone to take part. Good luck to all competing!

Today's workout

Strength Day

Front Squat

3-2-1-1-1

Good Mornings

5-5-5

Ring Push-ups

10-10-10

March 02, 2013

Turkish Get Up

2-2-2-2-2

WOD:

Front Squat (135/95)

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

Burpees

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

From CF Indestri talking about healthy fats