Month: July 2013

Categories
Workouts

2013-07-20

Daily Motivation (Weekend Edition): “At first they’ll ask you WHY you’re doing it. Later they’ll ask you HOW you did it.”

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

2013-07-19

Daily Motivation: “A good laugh and a long sleep are the best cures in the doctor’ book.” -Irish Proverb

CrossFit WOD
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups

Compare to 2013-03-19

Categories
CrossFit Workouts

2013-07-18

Daily Motivation: “Your soul is rooting for you.”

CrossFit WOD
Seven Rounds w/ 2:00 Rest
– 10 Wall Balls
– 8 Ring Dips

Three Rounds
– :30 Front Plank
– :30 Left Plank
– :30 Right Plank
– :30 Rest

Categories
CrossFit Workouts

2013-07-17

Daily Motivation: “Those who succeed are the ones who look in the mirror and see no change, but continue anyway, knowing they’ll get there in time.”

CrossFit WOD
AMRAP – 3:00 @ 85%
– 5 KB Swings
– 10 Burpees

1:30 Rest

AMRAP – 3:00 @ 85%
– 5 Pushups
– 10 KB Swings

1:30 Rest

AMRAP – 3:00 @ 85%
– 5 Air Squats
– 10 Pushups

1:30 Rest

AMRAP – 3:00 @ 85%
– 5 Situps
– 10 Air Squats

1:30 Rest

AMRAP – 3:00 @ 85%
– 5 Burpees
– 10 Situps

Categories
CrossFit Workouts

2013-07-16

Daily Motivation: “No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” -Socrates

CrossFit WOD
Five Rounds w/ 4:00 Rest
– :30 Power Clean (95/65)
– :30 Push Press (95/65)
– 200m Run
Score is total time to complete all five rounds.

Categories
CrossFit Workouts

2013-07-15

Daily Motivation: “Ain’t nuttin’ to it, but ta do it!” -Ronnie Coleman

CrossFit WOD
Back Squat < 1.5x Body Weight
A) Five Rounds w/ 3:00 Rest
– 3 Back Squats @ 3010
*Use 85% 1RM Back Squat

B) Four Rounds w/ 2:00
– 8 Weighted Step Ups (total)
– 8 Strict Pullups
– 1:00 Plank Hold

Back Squat > 1.5x Body Weight
A) Six Rounds w/ 3:00 Rest
-3/2/1/3/2/1 Back Squat

B) Five Rounds w/ 3:00 Rest
– 8 Weighted Step Ups (total)
– 8 Strict Toes to Bar

Categories
Workouts

2013-07-13

Daily Motivation (Weekend Edition): “When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.” -V.L. Allinear

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

2013-07-12

Daily Motivation: “Our health always seems much more valuable after we lose it.”

CrossFit WOD
AMRAP 20:00
– :20 Plank Hold
– 15 Double Unders
– 10 Single KB Presses (each)

*Every 2 minutes perform 2 Heavy Front Squats

Categories
Workouts

2013-07-11

Daily Motivation: “Just because you mess up, doesn’t mean you have to give up.”

CrossFit WOD
Six Rounds w/ 4:00 Rest
– 15 Heavy Russian Swings
– 10 Burps

Categories
CrossFit Workouts

2013-07-10

Daily Motivation: “You don’t get what you want. You get what you work for.”

CrossFit WOD
AMRAP – 5:00 @ 85%
Six Rounds w/ 2:00 Rest
– Buy-In: 400m Run
– 5 Pushups
– 6 Situps
– 7 OH KB Swings (24kg/16kg)
*Aim to complete the same number of reps each round.