December 31, 2013

Happy New Years!!!

Strength:

Back Squat

5-3-2-2-2-1

WOD:

4 Rounds

1 Minute Max Calorie Row

1 Minute Max Box Jumps

1 Minute Max Wall Balls

1 Minute Rest

Compare to October 29, 2013

December 30, 2013

Pain Family Throwdown

Strength:

Clean

2-2-2-2-2

WOD:

100 Double Unders

21-15-9

Front Squat

Pull Up

December 28, 2013

Working off the holiday feasting!

Strength:

Power Clean

3-3-3-3-3

Barbell Row

5-5-5-5-5

WOD:

10 Minute AMRAP

12 Pull Ups

12 Burpees

But What Do You Do for Cardio?

December 27, 2013

Classes Today:

9:15 AM, 12:00 PM & 5:15 PM

Christmas Eve Hopper WOD

Strength:

Push Jerk

5-5-5-5-5

WOD:

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

Deadlift (185/135)

Toes to Bar

Between each movement Overhead Lunge 10 Meters

How to Recover from Holiday Overindulgence

December 25, 2013

Merry Christmas!

Enjoy the day!!1

December 24, 2013

Some of the ideas. We will be drawing 3-4 of them

We will be doing a WOD taken from a Hopper. It will be a team WOD. One last time to have fun before Christmas.

Happy Holidays!!!

December 23, 2013

Sorry about the late post. Didn't have power for the last few days!

Strength:

Clean + Jerk

3+2 - 3+2 - 3+2

WOD:

Open 13.3

12 Minute AMRAP

150 Wall Balls

90 Double Unders

10 Muscle Ups

December 21, 2013

Strengtth:

5X5 of either Squat, Deadlift or Strict Press.

WOD:

Parter WOD TBA

Most Googled Diets of 2013

December 20, 2013

Strength:

Overhead Squat

5-5-5-5-5

WOD:

"Isabel"

30 Snatches for time

Another Reason Why Bacon is Great

December 19, 2013

Strength:

Back Squat 

10 X 3 @ 60%

WOD:

15 Minute AMRAP

12 Front Squat

10 Push Press

8 Burpee over Bar

Women, Body Image and Media

December 18, 2013

Strength:

Snatch (Power or Full)

2-2-2-2-2

Muscle Up Progressions/Pull Up Technique

WOD:

On The Minute X 10

20 Kettlebell Swings (53/35)

Compare to October 15

December 17, 2013

Strength:

Push Press

5-5-5-5-5

WOD:

4 Rounds

25 Wall Balls

15 Deadlift (185/135)

Rest 1 Minute

In Defense of Your CrossFit Cult

December 16, 2013

Enjoying the outdoors on rest day!!

Strength:

Front Squat

5-5-5-5-5

Barbell Row

5-5-5-5-5

WOD:

12 Minute AMRAP

8 Knees to Elbows

10 Pistols (5 a side)

12 Kettlebell Snatches (6 a side)

December 14, 2013

WOD:

Fight Gone Bad

3 Rounds of 1 minute at each exercise. Count your reps for a total at the end of each round.

Wall Ball (20/14)

Sumo Deadlift High Pull (75/55)

Box Jump (20)

Push Press (75/55)

Row for calories

Rest 1 minute between rounds

The social will begin around 7:00 PM at the gym! See you there

December 13, 2013

WOD:

Part A

5 Rounds

10 Power Clean

15 Chest 2 Bar Pull Ups

Part B

10 Rounds

30 Seconds Max Double Unders

30 Second Rest

On Saturday December 14 we are hosting "Bring A Friend" WOD at 10:00 AM. Bring a fried who wants to try CrossFit so we can show them how much fun we have. Then at 7:00 PM we are hosting a sociable at the gym. Bring some drinks and appetizers to celebrate the holiday season.

December 12, 2013

Happy Birthday Tera,

Strength:

Deadlift

1-1-1

WOD:

"Tabata to 100"

Thrusters (95/65)

Complete 100 reps of Thrusters in tabata format (20 second work, 10 second rest) until you reach 100

 Compare to July 16

You can thank Tera for this wod!

December 11, 2013

Strength:

Back Squat

1-1-1-1-1

Barbell Row

5-5-5-5-5

WOD:

3 Rounds

3 Minute AMRAP

3 Power Snatch

6 Push Ups

9 Air Squats

1 Minute Rest

Keeping the Weight On

December 10, 2013

Strength:

Clean

1-1-1-1-1

Strict Pull Up

3 X Max Sets

WOD:

3 Rounds

25 Sumo Deadlift High Pull (70/53)

20 Burpees

Should You Be Eating High Fat Dairy?

December 09, 2013

Our new space

Strength:

Strict Press

1-1-1-1-1

WOD:

10 Minute AMRAP

7 Shoulder to Overhead

9 Box Jumps

12 Kettlebell Swings

Its finally ready. 5 years waiting for this!!
I want to thank everyone who helped us on Saturday. We are very excited to be in this spot that we can finally call our home. It has been a long time coming for this and its finally here. A special thank you to Peter and Carol (also known as mom and dad), Jim and Brian for all the extra hours you guys put in to help us get ready.
We also want to thank all the members at the gym. You guys are what makes this so much fun and we are so proud of the community we are building here. We also want to say thank you to the first members who were coming to us in the beginning. Your support has been the best and I can't thank you enough. We look forward to the next chapter at CrossFit Limestone!

December 07, 2013

Strength:

Power Snatch

3-3-3-3-3

WOD:

15 Minute AMRAP

40 Back Squats (95/65)

40 Burpee Over Bar

40 Kettlebell Snatch (53/35)

40 Kettlebell Swings (53/35)

What is Sexy?

December 06, 2013

Strength:

Turkish Get Up

3-3-3

WOD:

"Fran"

21-15-9

Thrusters (95/65)

Pull-Ups

December 05, 2013

New location will be ready on December 09!

Strength:

Clean Jerk 

5 Sets of 2+1

WOD:

5 Rounds

40 Meter Front Rack Walking Lunge (max weight)

Max Ring Push Ups

Rest 3 Minutes

Hey Everyone!

On Saturday starting at 12:00 PM we will be moving our equipment to the new location. If you are around please come help. There will be pizza and beer at the end of the move. 

December 04, 2013

Strength

Deadlift

5-5-5-5-5

WOD:

3 Rounds

15 Power Snatch (95/65)

15 Front Squat (95/65)

15 Toes to Bar

December 03, 2013

The aftermath of rowing and wall balls

Strength:

5 Rounds

5 Deadlift

5 Hang Power Clean

5 Front Squats

5 Push Press

Rest two minutes between each set. 

WOD:

30-20-10

Burpee

Kettlebell Swing

December 02, 2013

Strength:

Overhead Squat

5-5-5-5-5

WOD:

On The Minute X 20

Odd - 15 Calorie Row

Even - 15 Wall Balls