Categories
CrossFit Workouts

2013-07-04

Daily Motivation: “You can feel sore tomorrow or you can feel sorry tomorrow. You choose.”

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.

In honor of Independence Day, we will do the following WOD:

“1776 WOD”
AMRAP – 13:00
– 17 Wall Balls
– 7 C2B Pullups
– 6 Deadlifts (236#)

*Buy-in: 50 Double Unders

Categories
CrossFit Workouts

2013-06-18

Daily Motivation: “Pain is temporary. Quitting lasts forever.” -Lance Armstrong

CrossFit WOD
Find 1RM – 15:00
– Deadlift

EMOM – 10:00
– 2 TnG Power Cleans
– 4 Burpees

Categories
CrossFit Workouts

2013-06-04

Daily Motivation: “Victory is in having done your best. If you’ve done your best, you’ve won.”

CrossFit WOD
EMOM – 20:00
– Even: 3.3 Deadlift (275#/175#)
– Odd: 3.3 Strict Pullups

Categories
Workouts

2013-05-23

Daily Motivation: “Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths instead of your weaknesses, on your powers instead of your problems.” – Paul J. Meyer

CrossFit WOD

EMOM – 10:00
– 1 Power Snatch + 3 OH Squats

EMOM – 10:00
– 3 Snatch Grip Deadlifts

Categories
CrossFit Workouts

2014-05-16

Daily Motivation: Whatever your 100% looks like – give it!”

CrossFit WOD
Clean Grip Deadlift
3-3-3 w/ 3:00 Rest

Power Clean
2-2-2-2 w/ 2:30 Rest

Clean & Jerk
1-1-1-1-1 w/ 2:00 Rest

Categories
Workouts

2013-05-07

Daily Motivation: “Ladies: That awkward moment when you are lifting more than the guy next to you… just kidding… not awkward – straight awesome.”

CrossFit WOD
Five Rounds:
– 4 Turkish Getups (each arm)

Five Rounds For Time:
– 10 Deadlift (135/95)
– 10 Burpees

Categories
CrossFit Workouts

2013-05-03

Daily Motivation: “The difference between try and triumph is just a little umph!”

CrossFit WOD
AMRAP – 20:00
– 5 Deadlift TnG (225#/155#)
– 20 Double Unders
– 5 HSPUs
– 200m Run

Categories
CrossFit Workouts

2013-04-11

Daily Motivation: “Goals are the fuel in the furnace of achievement.”

CrossFit WOD
Deadlift > 1.5 Body Weight
Four Rounds
– 3.3 Deadlifts @ 30X1 (Unbroken)
– Max Ring Dips @ 30X1
– 3:00 Rest

Deadlift < 1.5 Body Weight
Six Rounds
– 6 Deadlift @ 4242 (Unbroken)
– 8 Perfect Pushups
– 1:00 Rest

For Time:
– 500m Row
– 400m Run

Categories
CrossFit Workouts

2013-03-29

Daily Motivation: “You can have results or excuses. You can’t have both.”

CrossFit WOD
Five Rounds:
– 2.2.2 Deadlift (70% 1RM)
– 200m Run
– 3.3.3 Ring Dip
– 200m Run

Categories
CrossFit Workouts

2013-03-13

Daily Motivation: “Reason #0628 [to be fit]: to make squatting over the public toilet even easier.”

CrossFit WOD
Deadlift
1-1-1-1-1 w/ 3:00 Rest

Five Rounds
– :30 Singles
– :30 Doubles
– :30 Singles
– :30 Rest