For Time: 400 m Run With 20/10lb Med Ball.

Post total time

Rest.

Max Effort 100m Row

Rest.

Max Effort Pull-Ups or Push-Ups

Fitness

Today’s Workout:

Today is a “Rest Day”.

You will find warm-ups and “Fitness”, “Performance” versions of these workouts on the whiteboard at the gym. Any choice you make, you’re doing pull-ups. 

Your choices are:

Day 1: Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Day 2: Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

then: The Atrium of Pain (it’s just a lousy name. Fun workout. Really.)

Day 3: Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Today’s Workout:

Three or Four sets of:
Front-Racked (Using a bar or dowel) Alternating Reverse Lunges x 8-10 reps each leg (Mind your neighbor!)
Rest 90 seconds
Supinated-Grip Pull-Ups (Palms facing you) x Max reps
Rest 90 seconds

Fitness

Seven rounds for time of:
15 to 75 pound Front squat, 7 reps
7 Assisted Pull-ups

Performance

Seven rounds for time of:
125/85 pound Front squat, 7 reps
7  pull-ups

or

Five rounds for time of:
165/125 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Prescribed

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

“Buy-In” – For Time:

400m Run

21 KB Swings

21 Push-ups

400m Run

11 KB Swings

21 Push-ups

Then:

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Post loads per lift.

“Cash-Out”

100 Ab Mat Sit-ups

For your viewing pleasure:

Three sets of:
Front Squat x 4-6 reps  (50-60% 1RM)
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps (or negative pull-ups. Hold that bar and lower yourself as slowly as possible.)
Rest 2 minutes

Today is a “Rest Day”. Your choices are:

1./ Tabata This!

2./  5KM Run or 5KM Row

3./ 5 Rounds for Time

12 Wallballs, 12 Toes-to-Bar

Today’s Workout:

If you missed Filthy 50 yesterday, it will be one of your options today. Check the Whiteboard for warm-up and “Fitness” and “Performance” versions.

If you did Filthy 50 yesterday:

BackSquat 3-3-3-3-3

then:

Navy Seal a.k.a. Jackie

1000m Row

50 Thrusters (45/35)

30 Pull-ups

4./ This Sunday we will be shifting the 11AM class to noon (for this Sunday only). There will be a small video crew on hand to shoot a promotional video. Any interested members are welcome to join us (dudes, get your back shaved if you’re planning on pulling your Tee off mid-wod.)

I hope you all had a great first week of the year. It was a blast at the gym! The energy levels are infectious!

Today’s Workout:

Every Minute, On the minute, for 10 minutes:

2 Shoulder Press @ 70-75% 1RM

Fitness

“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 14-20 pound ball

Performance

“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball
or
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Prescribed

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

There are a few spaces left on the Nutrition Challenge scoreboard. Grab one before they are gone.

We’ve switched to a point system for this challenge. You won’t earn an “x” if you put processed mayo in your tuna.  We’re also awarding bonus points if you get 8 hours sleep that day; pop back 3 grams of fish oils; and of course do CrossFit! We can’t emphasis enough the importance of looking after your nutrition and recovery. Good Eats + plenty of ZZzzz + CrossFit = Happy, healthy, fit people!

Today’s Workout: You have the choice of doing either “Cindy” or “Mary”. Details below.

After a general warm-up, we’ll spend 15 minutes in a “Squat Clinic”. Working with your coach, let’s find the “tiny faults” in your air squat to make it more efficient.

Cindy

Fitness and Performance:

Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

-or-

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Prescribed

AMRAP 20 Minutes:

5 pull-ups, 10 Push-ups, 15 Squats

————————-

Mary

Fitness
Complete as many rounds in 10-12 minutes as you can of:

3 Assisted Handstand Push-ups
6 Assisted One legged squats, alternating
9 Beginner Pull-ups

Performance

Complete as many rounds in 15 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Prescribed

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Today’s Workout:

After coach’s choice for warm-up and mobilty:

Overhead Squat (trying for a heavy OH)

3-3-3-3-3

rest 2 minutes between lifts:

then

Fitness

Complete as many rounds and reps as possible in 10 minutes of: 120 Single-unders, 15 Power snatches(45lbs/35lbs)

Performance

Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders or 120 Single-unders, 15 Power snatches(65lbs/45lbs)

Prescribed

Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches

The CrossFit Games Opens begin in 5 weeks! As a lead-up to this, we’ll be subbing one of the week’s “.com WODs” with one of the WODs from 2011 Opens. They are not any different from the WODs we currently do. But for some reason it gets certain people’s hearts racing in the gym when they are faced with them. Mental!

Today’s Workout:

1 Mile Run

Then Spend 15 minutes working up to a heavy Thruster.

Yep….com has rolled this old girl out again! :p

Fitness

Three rounds, 15-9- and 6 reps, for time of:
45/35 pound Thruster
Assisted Pull-ups

Performance

Three rounds, 21-15- and 9 reps, for time of:
65/45 pound Thruster
Pull-ups (Assisted if necessary)

Prescribed

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups