WOD – September 21, 2017

Work Out of the Day


“2017 Team Series WOD 3”

In teams of 2, For time:
50 synchronized wallballs, 20/14lb, 10/9ft
30 power cleans, 135 / 95 lb.
50 synchronized wallballs, 20/14lb, 10/9ft
20 power cleans, 185 / 135 lb.
50 synchronized wallballs, 20/14lb, 10/9ft
10 power cleans, 225 / 155 lb.

Post time to beyond the whitebaord or sign up and post to https://games.crossfit.com/workouts/teamseries/2017 

WOD – September 20, 2017

Work Out of the Day


“Muscle Mary”

As many rounds as possible in 20 minutes of:

3 bar muscle ups

6 strict handstand pushups

12 pistols

or 

As many rounds as possible in 20 minutes of:

3 chest to bar pullups

6 handstand pushups

12 pistols or jumping squats

Post rounds completed to beyond the whiteboard. 

WOD – September 18, 2017

Tony came in first on event 4 at the Camp Rhino CrossFit Championship.  Sarah was first overall in the women’s elite division and Billy vame im 2nd overall in the men’s elite division.  Sarah also took gold in the AAU Worlds at the Rio on Friday!  

Work Out of the Day


Thruster 2-2-2

Then,

Front Squat 4-4-4

Then,

For time:

200m run

27 thrusters, 95/65lb

200m run

21 thrusters, 95/65lb

200m run

15 thrusters, 95/65lb

200m run

9 thrusters, 95/65lb

*if the thruster set is broken the athlete must immediately run 100m

Post loads and time to beyond the whiteboard.

 

WOD – September 15, 2017

Today will be Kyle C’s last workout.  He will be going off to Army bootcamp and infantry school!  Good luck Kyle, we are proud to have you serving and fighting for our country.

Work Out of the Day


(This WOD may be completed in teams of 2)

Pheezy”                                                                                                                                                 

Three rounds for time of:
5 Front Squats, 165/115lb
18 Pull-ups
5 Deadlifts, 225/155lb
18 Toes-to-bar
5 Push jerks, 165/115lb
18 Hand-release push-ups

Post time to beyond the whiteboard.

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

WOD – September 14, 2017

Work Out of the Day


2 minutes max rep double unders 

then,

4 rounds for time of:

20/16 calorie row

25 walking lunges, 53/35lb

30 grasshoppers

35 russian kb swings, 53/35lb

40 double unders

2 minute rest

Post time to beyond the whiteboard.

WOD – September 13, 2017

Work Out of the Day


For time:
90 air squats
600m run
30 toes to bar
15 power clean, 185/125lb
60 air squats
400m run
20 toes to bar
10 power clean, 185/125lb
30 air squats
200m run
10 toes to bar
5 power clean, 185/125lb

Post time to beyond the whiteboard. 

WOD – September 12, 2017

Work Out of the Day


Tabata Bike for Calories

1 minute rest

Tabata Pushups

1 minute rest

Tabata box jumps, 24/20″

1 minute rest

Tabata dumbbell push press, 35/20lb

1 minute rest

Tabata situps

Post reps for each movement and total reps to beyond the whiteboard.  

WOD – September 11, 2017

We had a blast at the Granite Games this weekend!  It is such a fun and amazing event with over 2,000 athletes competing over the course of 3 days.  Erin was smashing the competition, winning the first workout and finishing day 1 in 5th place.  She also got 6th on the swim/run the next day and had her best workouts coming up. Unfortunately, she sprained her hand on a failed 180lb clean and wasn’t able to compete on the final day.  But she was such a good sport and I have no doubt she would have finished top 3.  Injuries happen to everyone and she handled it like a champ.

Our team also finished higher than ever before!  We got 4th place on the sprint carry , a 9th on swim/run, and a 10th on synchro squat.  Chris did great killing it on the swim/run and sandbag events.  He couldn’t walk on his hands at all a couple weeks ago, and he was able to go 60ft and do 30 handstand pushups!  Really proud of how far he has come and can’t wait to see how good he will be next year!

Also, Reahana was consistent all weekend.  Her muscle ups were great and she excelled at every workout whether it was gymnastics, cardio, or strength work.  The legless rope climbs were tough for her but she was able to get up 3 times and she kept fighting until the end.  Great job Reah!  

As always, Sarah was amazing.  She had the fastest run/swim of any woman there.  And she smashed all the girls at the sandbag runs, and made all the weightlifting look easy.  She was also a great team mom all weekend.  We were in the final heat of teams the whole time and at the end of 8 nasty workouts we finished 17th out of the 60 teams!  I can’t wait to go back again next year and bring more athletes and teams!

Work Out of the Day


Overhead Squat 5-5-5-5-5

then,

As many rounds as possible in 12 minutes of:

10 overhead squats, 95/65lb

10 pullups

10 sumo deadlift high pulls, 95/65lb

10 lateral bar burpees

Post loads and rounds completed to beyond the whiteboard.