WOD – November 6, 2012

Work Out of the Day

“Thrusting Cindy”

As many rounds as possible in 20 minutes of:

1 thruster x round #, 115/75lbs

5 pullups

10 pushups

15 squats

Post scores to beyond the whiteboard. 

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Metcon Workout

5 rounds for time of:

10 ball slams, 40/20lb

50′ overhead walkin lunge, 40/20lb

20 situps

50′ broad jump

Post time to beyond the whiteboard.

WOD – November 5, 2012

Work Out of the Day

Snatch 1-1-1-1-1-1-1

then,

“Run n Snatch”

As many rounds as possible in 15 minutes of:

400m run

5 power snatch, 135/95lbs

Post loads and rounds to beyond the whiteboard. 

Metcon Workout

In teams of 2 as many rounds as possible in 25 minutes of:

a) 400m run

b) 10 wallballs, 20/14lbs      

     10 burpees

Partner a runs while partner b works through amrap.  When partner a returns, they switch and partner a picks up where b left off.  Post total rounds and reps to beyond the whiteboard.

November 1st, 2012

Work Out of the Day

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

then-

For max cal/reps:

“Tabata”
Sit-ups
Row 

Post loads to BTWB.com

“Metcon”

3 rounds for time:

Run 150m
20 Overhead Lunges 20/14
run 150m
25 Sit-ups
run 150m
20 Back Burpees
run 150m
25 Sit-ups

October 31st, 2012

Make sure you are dressed in costume for the Halloween workout!

It will be going on all day for metcon and crossfit classes!

Feel free to bring in a friend to workout with you!

If you don’t have a teammate we will find one for you!

Best dressed team to complete the wod wins $100 cash!

Work Out of the Day

in teams of two perform the following for time:

800m of farmer carry (55,35/35/25lb)/over head plate carry(25/15lb). partners can switch out carries as necessary.

100 x pull ups – 100 x squats

100 x kettlebell swings (55/35) – 100 x box jumps, 24/20″

100 x wall ball shots, 20/14lbs – 100 x ball slams, 30/20lb

800m farmer carry/over head plate carry (same as above)

couplets are done with each player working simultaneously at one station, switching as they desire to accumulate 100 reps on each movement. no order dictated for the couplets, must start and finish with 800m farmer carry/overhead plate carry. post total time for score.

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Metcon

400m of farmer carry (55,35/35/25lb)/over head plate carry(25/15lb). partners can switch out carries as necessary.

100 x pushups – 100 x squats

100 x kettlebell swings (55/35lb), 100 x box jumps, 24/20″

100 x wall ball shots, 20/14lb – 100 x ball slams, 30/20lb

400m farmer carry/over head plate carry (same as above)

 

October 30th, 2012

Work Out of the Day

CrossFit HQ- 121024

21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pull 95/63
Lateral jumps, over 24″ obstacle

Post time to BTWB.com

**Congrats to the Diet Challenge Winners CJ and Lyd!! The decision was really tough but CJ and Lyd’s Body compositions and performance stood out among the rest. CJ lost 6%  body fat, improved by 3 rounds on Cindy. Gained 55lbs on the CrossFit Total and got 16 more burpees on 12.1!! Lyd lost 9lbs and 3% body fat, went from 9 to 13 rounds on Cindy. Added 26lbs to her Total and cut 4 mnutes of of the thruster run WOD!! Thank you again to everyone who participated you guys all did great!**

 Metcon

5  rounds for time:
Run 400m
20 Burpees
10 toes 2 bar
rest 2 min between rounds

October 29th, 2012

Congrats to the diet Challenge winners Lyd and CJ!!

Work Out of the Day

Back Squat 3-3-3-3-3, reps 

then- 

Find 1 rm Box Jump

_____

For time: 

100 toes 2 bar

post loads/time to BTWB.com

Metcon

For time:

Ball Slams 30/20
50-40-30-20-10, reps
Sit-ups
10-20-30-40-50, reps
Run 800m 

 

 

 

WOD – October 26, 2012

This Saturday is the diet challenge Halloween Party at The Ranch House!  

We will be announcing the winners of the diet challenge at 9pm!

Bring your friends!  Whoever brings the most friends wins $100 cash!

 Halloween costumes are optional.  The The best costume will win a gift pack!  Click the featured link above for more info!

Work Out of the Day

Adrian

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30/24″

Post times to beyond the whiteboard.

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

Metcon Workout

5 rounds for time of:

10 kb swings, 53/35lbs

15 pushups

25 walking lunges

15 pushups

10 kb swings

2 minute rest

Post time to beyond the whiteboard. 

WOD – October 25, 2012

This Saturday is the diet challenge Halloween Party at The Ranch House!  

We will be announcing the winners of the diet challenge at 9pm!

Bring your friends!  Whoever brings the most friends wins $100 cash!

 Halloween costumes are optional.  The The best costume will win a gift pack!  Click the featured link above for more info!

Work Out of the Day

Front Squat 5-5-5-5-5

then,

“Baseline”

For time:

500m row

40 air squats

30 situps

20 pushups

10 pullups

Post loads and times to beyond the whiteboard.

Metcon Workout

For time:

500m row

15 toes to bar

50 wallballs, 20/14lbs

1k row

15 toes to bar

35 wallballs

2k row

15 toes to bar

20 wallballs

Post time to beyond the whiteboard.

WOD – October 24, 2012

 This Saturday is the diet challenge Halloween Party at The Ranch House!  We will be announcing the winners of the diet challenge at 9pm!  Halloween costumes are optional.  The best costume will win a gift pack!  Click the featured link above for more info!  

Work Out of the Day

“Jason A’s Big 39”

 Three 9min amraps:

8 shuttle sprints, 25m 

1 rope climb

10 wallballs, 30/20lbs

10 ghd situps

10 kb swings, 70/53lbs

1 min rest

The first 9min is 8 sprints.  The 2nd 9min is 4 sprints. The last 9min is 2 sprints. Post reps to beyond the whiteboard.

Metcon Workout

As many rounds as possible in 25min of:

5 ball slams, 40/20lbs

10 situps

15 air squats

1 burpee x current round

Post rounds and reps to beyond the whiteboard.