November 30, 2013

Strength:

Back Squat

3-3-3-3-3

Barbell Row

5-5-5-5-5

WOD:

8 Rounds

15 Kettlebell Swings

10 Slam Balls

1 Gasser

Rest 30 Seconds

We will be starting a Food Drive at the gym. We will have a box that you can donate non-perishable food items to. Lets try to donate as much canned veggies and meat as we can.

November 29, 2013

Warming up with mobility!

WOD:

"The Chief"

5 Rounds

3 Minute AMRAP

3 Power Clean (135/95)

6 Push Ups

9 Air Squats

Rest 1 Minute

5 Things you can do each day! (includes deep squatting and squeezing the butt)

November 28, 2013

New Toys

Strength:

6 Sets Max Pull Ups

Rest two minutes between sets

WOD:

7 Minute AMRAP

10 Push Jerks

10 Toes 2 bars

Scaling and Power in CrossFit

November 27, 2013

Stephane, Bob and Amy discussing evil WODs

Strength:

Strict Press

3-3-3-3-3

WOD:

1000 Meter Row for time

Rest 4 Minutes

100 Ketltlebell Snatches for time

Every minute do 8 goblet squats

November 26, 2013

Strength:

Front Squat

3-3-3-3-3

WOD:

100 Double Unders

75 Sumo Deadlift High Pull (53/35)

50 Hand Release Push Ups

25 overhead Squats (115/75)

Are Oreos as Addictive as Cocaine?

November 25, 2013

Pain Boys at the weekend competition

Strength:

3 Power Snatch

On The Minute X 9

WOD:

10 Thrusters (95/65)

10 Pull ups

15 Thrusters 

15 Pull Ups

10 Thrusters

10 Pull Ups

November 23, 2013

Strength:

5X5 Choice - Pick either a squat, Press or a Pull

WOD:

8 Rounds

250 Meter Row

8 Shoulder to Overhead (115/75)

8 Toes to Bar

Good luck to all the athletes taking part in the competition today!!!

November 22, 2013

The "Pain" Corner

"Helen"

3 Rounds

400 Meter Run

21 kettlebell Swings (55/35)

12 Pull Ups

Rest 3 Minutes

"Annie"

50-40-30-20-10

Sit Ups

Double Unders

November 21, 2013

Strength:

Snatch (Full or Power)

3-3-3-3-3-3

WOD:

Front Squat (135/95)

Ring Dip

20-15-10

Exercise May Boost a Baby's Brain

November 20, 2013

Pull Up progressions

Strength:

5 Rounds

3 Strict Press

3 Push Press

3 Push Jerks

Increase weight every round

WOD:

5 Rounds

10 Deadlift (225/155)

10 Kettlebell Snatches Left Arm

10 kettlbell Snatches Right Arm

November 19, 2013

Nap Time

Strength:

Pull Ups

6 Sets

Work on strict. If you can do 5 strict then practice kipping.

WOD:

21-15-9

Overhead Squats (95/65)

Bar Over Burpees

Rest 3 Minutes

21-15-9

Weighted Walking Lunge

Knees to Elbows

November 18, 2013

Strength:

3 Power Clean and Jerk

On The Minute X 7

Back Squat

5-5-5-5-5

WOD:

4 Rounds

20 Kettlebell Swings

20 Air Squats

10 Push Ups

Level 1 - Power Clean

November 16, 2013

Strength:

Clean

3-3-3-3-3

WOD:

6 Rounds

1:00 Minute Max Calorie Row

1:00 Minute Max Reps Thrusters (75/45)

1:00 Rest

Level 1 - Clean

Open Gym 12:00 - 2:00

Hope to see everyone out tonight at the gym for the sociable!!!

November 15, 2013

Strength:
Front Squat
5-5-5-5-5

WOD:
3 Rounds for time
10 Overhead Squats (95/65)
20 Pull Ups
40 Double Unders

Remind about the Sociable on Saturday Night at 7 PM at the gym. BYOB and appetizers

November 14, 2013

Last night of Barbell Club

Skill:

Strict Handstand Push Up

On The Minute X 10

3 - 6 Reps

WOD:

12 Minute AMRAP

10 Pistols (5 per side)

20 Burpees

30 Kettlebell Swings (53/35)

November 13, 2013

J.P attacking the Wall Balls

Strength:

Work up to a 1 Rep Max Back Squat

On The Minute X 8

3 Push Jerks

WOD:

3 Rounds

:45 seconds Max reps Burpee Box Jumps

Rest 15 Seconds

:45 Seconds Max reps Double Unders

Rest 15 Seconds

November 12, 2013

Strength:

Deadlift

1-1-1-1-1

WOD:

21 Power Snatch

30 Wall Balls

15 Power Snatch

20 Wall Ball

9 Power Snatch

10 Wall Ball

November 11, 2013

Hero WOD:

In Hour of Remembrance Day we will be doing a Hero WOD!

Regular Schedule today!

November 10, 2013

Strength:

3-5 Strict Handstand Push-ups

On The Minute for 10 Rounds

WOD:

Coaches Choice

Open Gym 12:00 - 2:00 PM

Three Obvious Tips for Fat Loss

November 09, 2013

Sweat Angel

Strength:

Front Squat

5-5-5-5-5

WOD:

3 Rounds

800 M Run

15 Overhead Squats (95/65)

Level 1 - Overhead Squats

Open Gym today 12:00 - 2:00

November 08, 2013

Strength:

Turkish get Up

3-3-3

WOD:

"Pain Cave"

3 Rounds

500 Meter Row

8 Power Clean (155/115)

12 Burpees

Rest Two Minutes

Record your rounds and post to comments

Sociable at the gym on Saturday November 16. We are celebrating the new location, Barbell Club PR's and Bonnie taking "a leave of absent". It will be a potluck starting at 7:00 PM with BYOB. 

November 07, 2013

Strength:

Strict Press

5-5-5-5-5

WOD:

Tabata

8 Rounds of 20 seconds o work followed by 10 seconds of rest.

Row for meters

Double Unders

Toes to Bar

Air squats

Top Ten Mistakes CrossFitters Make

November 06, 2013

Congratulations Kira on the NYC Marathon

Strength:

6 Rounds 

On The Minute 3 Hang Power Snatch

Back Squat

5-5-5

WOD:

2 Rounds

4 Minute AMRAP

10 Thrusters (95/65)

15 Sit-Ups

Rest 2 Minutes

Level 1 Skill - Power Snatch

November 05, 2013

Strength:

Power Clean

3-3-3-3-3

WOD:

3 Rounds for Time

40 Kettlebell Swings 

30 Wall Ball

20 Burpees

10 Pull-Ups

November 04, 2013

Strength:

Deadlift

5-5-5-5-5

WOD:

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

Front Squat (95/65)

Push Press (95/65)

Leve1 1 Skill:

Front Squat

November 03, 2013

Strength:

Pull Up

7 X 5 - 10 Strict Pull ups

On The Minute

WOD:

Coaches Choice

We have Open Gym times are the weekends from 12:00 - 2:00 PM. Great time to work on your skills, any missed WODs or do some lifts. A coach will always be present during these times. 

A Sugary Drink Tax for the British

November 02, 2013

Barbell Smash

Strength:

Handstand Push-Up

3-5 Every Minute for ten minutes

WOD:

5 Rounds

10 Power Snatch (115/75)

20 Kettlebell Swings (53/35)

Level 1 Skill:

Power Snatch