Month: June 2013

Categories
CrossFit Workouts

2013-07-01

Daily Motivation: “Don’t have $100.00 shoes and a 10 cent squat.” -Louie Simmons

CrossFit WOD
Back Squat 1RM is less than 1.5 times your body weight.
A) Five Rounds w/ 2:00 Rest
– 3 Back Squats @ 4121
*Use 75% 1RM

B) Five Rounds w/ 3:00 Rest
– 10 Weighted Lunges (10)
– 10 Pullups

C) Finisher
– Accumulate 2:00 of Hollow Holds

Back Squat 1RM is more than 1.5 times your body weight.
A) Four Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM

B) Five Rounds w/ 3:00 Rest
– 10 Jumping Lunges (each)
– 10 C2B Pullups

C) Finisher
– 80 Hollow Rocks

Categories
Workouts

2013-06-29

Daily Motivation: “The tragedy of life does not lie in not reaching your goal. The tragedy lies in having no goal to reach.” -Benjamin Mays

9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.

10:00 ~ 11:00 a.m.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $12 ($10 for military) drop-in fee to WOD.

Categories
CrossFit Workouts

2013-06-28

Daily Motivation: “The secret of getting ahead is getting started.”

CrossFit WOD
A. 1RM – 15:00
– Front Squat

B. Five Rounds w/ 3:00 Rest:
– 6 Max Ring Dips @ 30X1
– 8 Box Jumps (30″/24″)
– 12 KB Swings

Categories
CrossFit Workouts

2013-06-27

Daily Motivation: “There are 1,440 minutes in a day. Can you spare 60 of them for exercise?”

CrossFit WOD
A. 1RM – 15:00
– Weighted Pullup

B. For Time
– 100 Burpees

Categories
CrossFit Workouts

2013-06-26

Daily Motivation: “The finish line is just the beginning of a whole new race.”

CrossFit WOD
A. 1RM – 15:00
– Power Clean

B. For Time
– 2k Row

Categories
Workouts

2013-06-25

Daily Motivation: “Sweat – It’s Liquid Awesome.”

CrossFit WOD
“Annie”
50-40-30-20-10
– Double Unders
– Situps

Categories
CrossFit Workouts

2013-06-24

Daily Motivation: “Strong is the new skinny.”

CrossFit WOD
A. Max Plank Hold (top of pushup)
B. 15:00 Max Effort
– 1RM Squat
C. AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats

Categories
Workouts

2013-06-22

Daily Motivation: “Stamina, speed, strength, skill and spirit – but the greatest of these is spirit.” -Ken Doherty

9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.

10:00 ~ 11:00 a.m.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $12 ($10 for military) drop-in fee to WOD.

Categories
CrossFit Workouts

2013-06-21

Daily Motivation: “Stop living life for what’s around the corner and start enjoying the walk down the street.” -Grant L. Miller

CrossFit WOD
AMRAP – 20:00
– 400m Run
– 8 Pullups
– 12 KB Swings

Categories
CrossFit Workouts

2013-06-20

Daily Motivation: “Reshape your life one workout at a time.”

CrossFit WOD
Squat Snatch
1-1-1-1-1-1

Two Rounds w/ 5:00 Rest
– 500m Row
Note: Score is average time.