WOD – July 9, 2015

Work Out of the Day

In teams of 2, for time:

100-80-60-40-20-

situps

double unders x 2

-400m run after each round

One athlete works on double unders while the other completes situps.  They may switch movements at anytime.  After they complete the set they alternate 100m runs until 400m are complete.  Post time to beyond the whiteboard.

Basics

In teams of 2, for time:

100-80-60-40-20-

situps

single jump ropes x 3

-400m run after each round

One athlete works on double unders while the other completes situps.  They may switch movements at anytime.  After they complete the set they alternate 100m runs until 400m are complete.  Post time to beyond the whiteboard.

WOD – July 8, 2015

Work Out of the Day

 

3 x 400m Sprint

Rest 2 minutes between efforts

then,

“Seven Minute Suicide”

As many reps as possible in 7 minutes of:

1 hang power clean, 185/125lbs

1 burpee box jump, 24/20″

Post loads and reps to beyond the whiteboard.

Basics

5 rounds for max reps in 4 minutes of:

3 burpees

6 medicine ball cleans, 20/14lbs

9 pushups

12 squats

Rest 1 minute

Post total reps for each round to beyond the whiteboard.

WOD – July 7, 2015

Work Out of the Day

 

150627 Mainsite WOD

For time:
80 squats
70 push-ups
60 one-legged squats, alternating
50-calorie row
40 single-arm overhead squats, 35-lb. dumbbell
30 handstand push-ups
20 thrusters, 35-lb. dumbbells
10 muscle-ups

Post time to comments.

Basics

For time:

800m run

60 kb swings, 53/35lbs

60 situps

400m run

30 kb swings, 53/35lbs

30 situps

200m run

15 kb swings, 53/35lbs

15 situps

Post times to beyond the whiteboard.

WOD – July 6, 2015

Work Out of the Day

Front Squat 3-3-3-3-3

then,

For time:

10 thrusters, 135/95lbs

10 toes to bar

8 thrusters

10 toes to bar

6 thrusters

10 toes to bar

4 thrusters

10 toes to bar

2 thrusters

10 toes to bar

Post loads and time to beyond the whiteboard.

Basics

Tabata Row

1 minute rest

Tabata pushups

1 minute rest

tabata squats

1 minute rest

tabata situps

Post total reps to beyond the whiteboard.

WOD – July 4, 2015

Happy Independence Day !!!  

Come celebrate by honoring 2 heroes that paid that made the ultimate sacrifice for our country!

Today we have basics workout at 9:00am and WOD at 10:15am!

Work Out of the Day

“Manion + Wittman”          

In teams of 2 for time:

7 rounds of –

400m run

29 back squats, 135/95lb

then,

7 rounds of –

15 kb swings, 53/35lbs

15 power cleans, 95/65lbs

15 box jumps, 24/20″

Post time to beyond the whiteboard.  On Manion portion they must alternate 200m runs and they can share the back squats however they want.  On the Wittman portion they must alternate on every movement.

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Basics

In teams of 2 for time:

10 rounds of:

150m run, 20/14lb ball

7 kb swings, 53/35lbs

7 burpees

7 wallballs, 20/14lbs

Post time to beyond the whiteboard.  Athletes must run together and share 1 medicine ball.  They must alternate movements every round.

WOD – July 3, 2015

There is no open gym on 4th of July!  We will have a partner basics workout at 9am and a partner hero wod at 10:15am!

Work Out of the Day

 

“GG Qualifier 15.3”

As many rounds as possible in 17 minutes of:

50 calorie row

50 wallballs, 20/14lbs, 10/9ft

50 shoulder to overhead, 115/75lbs

50 box jumps, 24/20″

Post rounds and reps completed to beyond the whiteboard.

Basics

As many rounds as possible in 17 minutes of:

50 calorie row

50 wallballs, 14/10lbs, 10/9ft

50 pushups

50 box jumps, 24/20″

Post rounds and reps completed to beyond the whiteboard.

WOD – June 30, 2015

*There will be no yoga today and it’s cancelled for the next 3 weeks.  It will resume when Renee returns from vacation.*

Work Out of the Day

Muscle Up Practice

then,

For time:

50 Wall Balls, 20/14 lbs

10 Muscle Ups

40 Wall Balls, 20/14 lbs

8 Muscle Ups

30 Wall Balls, 20/14 lbs

6 Muscle Ups

20 Wall Balls, 20/14 lbs

4 Muscle Ups

10 Wall Balls, 20/14 lbs

2 Muscle Ups

Post time to beyond the whiteboard.

Basics

For time:

9-15-21-15-9 reps for time of:

kb front squat, 53/35lbs

hanging knee raises

kb swings, 53/35lbs

*50 jump ropes to start the workout and after each round.

Post time to beyond the whiteboard.

WOD – June 29, 2015

Work Out of the Day

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

then,

“CrossFit Open 12.1”

As many reps as possible in 7 minutes of:

burpees

Post loads and times to beyond the whiteboard.

Basics

5 rounds for time of:

50′ bear crawl

10 box jumps, 20/12″

50′ walking lunge

10 box jumps, 20/12″

50′ broad jump

10 box jump, 20/12″

50′ backwards walking lunge

10 box jump, 20/12″

50′ crab walk

10 box jumps, 20/12″

Post time to beyond the whiteboard.