Wednesday 6.03.15

Check in on Facebook for real world good!

Skill: Every 3:00 for 4 rounds complete:
- 400m run Sprints

WOD:  For QUALITY* for 15:00:
- 30 sec Handstand Holds of 30-ft walks
- 20 Hip Extensions
- 30 Warrior Sit Ups

Monday 4.27.15

Strength:  Deadlift 5-5-5-5-5

WOD: In 12:00 perform:
- 400m Run
- 15 Burpees
- 400m Run
- 15 Burpees
- 400m run
- AMRAP Burpees

Score is the AMRAP Burpees until time expires

*Please look after your hands*

Wednesday 2.18.15

Strength: Front Squat 3-3-3-3-3

WOD: 4 rounds for time of:
- 400m Run
- 20 Ring Dips

Compare to 11.17.14

Tuesday 1.06.15

The new gym leader of the CrossFit Total!

Strength: Back Squat 5-5-5-5-5

WOD: For time:

- GRID score: Complete 20 Thrusters (135/95#) as fast as possible.  4:00 time cap

Rest 2:00 and record your time to complete, then:

- 400m Run
- 30 Chest to Bar Pull Ups

Wednesday 11.05.14

Skill: Double Unders. Practice/ movement review
-And/OR-
Complete "Annie"
50-40-30-20-10
- Double Unders
- Sit Ups

WOD: Complete:
- 4 x 400m Run
Or
- 4 x 500m Row

Rest 2:00 between sets

*Optional: 6:00 time cap
- 50 Toes to Bar

Post times to comments.

Friday 10.24.14

Strength: Front Squat 5-5-3-3-3

WOD: For time:

- 400m Run

Then, 3 rounds

- 16 Barbell Rows (115/75#)

- 8 Ring Push Ups

Then,

- 400m Run

*Optional:  Complete:
- 4 x 250m row sprints

Post weights and times to comments.

Monday 10.06.14

Skill: Spend 15:00 on Handstand Push Ups, wall walks, free- standing handstands, handstand walks

WOD:  For time
- 400m Run
Then, reps of:
10-9-8-7-6-5-4-3-2-1
- Power Clean (135/85#)
1-2-3-4-5-6-7-8-9-10
- Push Ups
Then
- 400m Run

* Optional Post-WOD work: AMRAP in 5:00
- As many Turkish Get Ups, alternating each side, moderate weight 

Post weights and times to comments.

Wednesday 10.01.14

Skill: Muscle Up skill work.  Take 20:00 and improve you muscle ups on the rings or bar:

     - stinging muscle ups together,

     - weighted

     - deep dips

     - pull ups on rings

     - transitions from knees

     - backward roll to support, etc

WOD: Complete as many KB Bear cycles of the following in 15:00 of:

Each cycle consists of the following:

- One Arm KB Power Clean
- One Arm KB Front Squat
- One Arm KB Push Press
- One Arm KB Front Squat
- One Arm KB Push Press

switch hands without setting the KB down….

- One Arm KB Power Clean
- One Arm KB Front Squat
- One Arm KB Push Press
- One Arm KB Front Squat
- One Arm KB Push Press

* 400m Run @ the 5:00 mark
* 200m Run @ the 10:00 mark

Go as heavy as possible. Do not drop the KB or set it down during the cycle. If weight is dropped during the cycle, count a drop and perform an equal amount of Burpees as a penalty after the 15 minutes is up.

*Optional Post-WOD work: 5 sets of max rep strict chin ups (7 min time cap)

Post weight used, cycles completed and drops to comments.

Monday 8.11.14

Skill:  15:00 of Barbell Snatch Technique work 

WOD:  4x 5:00 Rounds of:

- 400m Run at the top of every round

- max rounds to finish the round of:
      *8 Push Ups
      *16 Sit Ups
      *24 Double Unders

Post rounds to comments.

Wednesday 8.06.14

Skill: Max height Box Jump. Go for a new PR 

WOD: For Time

- 400m Run

Then 4 rounds of:

- 20 Kettlebell Swings (53/ 35#)

- 40 Sit Ups

Then

- 400m Run

Post heights and times to comments.

Wednesday 6.25.14

Skill: 3 x 400m Run, rest 1:00 between attempts

WOD: 3 rounds:
- 1:00 max rep Kettlebell Swings
- :30 seconds rest
- 1:00 max calories on Rower
- :30 seconds of rest
- 1:00 max rep Burpees
- :30 seconds rest

*Workout can begin at any station, keep track of total reps

Post times and reps to comments.

Tuesday 5.20.14

Strength:  Back Squat 5x3.  Perform 3 Box Jumps immediately after each set.

WOD:  3x 5:00 Rounds:

- 400m Run at the start of each round

- Max. rounds of "Cindy" for remainder of the round

* 1 round of "Cindy" =
- 5 Pull Ups
- 10 Push Ups
- 15 Squats

Post weights and rounds of Cindy to comments.

Monday 3.24.14

Great form!

Skill:  3 x 500m Row or 400m Run

WOD: On the Minute for 15:00:
- 50 yard Shuttle
- Max. Strict Pull Ups*

*If you do not have strict, you may perform kipping.  If you do not have kipping, perform banded or jumping Chest to Bar Pull Ups

Post times and reps to comments.

______________________________________________________________________________

Finally!

Article:  Fit for the Fittest

Monday 3.03.14

Skill: Ring Dips 3 x max reps

WOD: 4 rounds for time of:
- 10 Handstand Push Ups
- 15 Box Jumps - games style (24/20")
- 400m Run

Post reps and times to comments.

__________________________________________________________________________

CrossFit Games Open 14.1 was the same as 11.1.  Here's the old website so you can see how your score would have ranked you back then.

Link:  2011 CrossFit Games Leader Board (old site)

Tuesday 9.24.13

Click HERE to join the Facebook page and let everyone know you're supporting this on Saturday, October 19th.  Anyone can come and donate, they do not have to participate.

 Skill:   Handstand Push Ups.
Every minute for 10:00 complete 3-5 Handstand Push Ups at any scaled variations.
*Choose an option that allows you to bring your head as close to the floor as possible

WOD: For quality:
- 4 x 400m sprint

1:1 rest to work

Skill:  3 Rope Climbs (15)' or scaled variations

Post reps and times to comments.

Monday 9.16.13

Congrats Bailey and CrossFit ASAP for finishing 14th against some great competition.

Strength:  Deadlift 5rm (add 5-10# from last week)

WOD: "Death by Pull Ups"

Complete 1 Pull Up the first minute, 2 the second, 3 in the third and so on until you can no longer complete the required number in the minute.

* If you do not yet have pull ups, then substitute push ups.

Rest 5:00, then:

For time:
- 400m Run (try to improve from 9.11.13)

Post weights and reps to comments.

Wednesday 9.11.13

Strength: Back Squat 3x5 @ 85% 1rm

WOD: For Time:

- 9 Power Cleans (165/115)

- 15 Toes to Bar
- 6 Power Cleans
- 15 Toes to Bar
- 3 Power Cleans
- 15 Toes to Bar

Rest 5:00, then:

For time:
- 400m Run

Post weights and times to comments.

Tuesday 6.11.13

Taken from some Paleo facebook page.

Skill: On the minute for 20:00 perform:
- Odd minute, 6 Pistols (3 per leg)
- Even minute, 6 Toes to Bar

WOD:  For quality:
- 4 x 400m sprint,

1:1 rest to work

Post reps and times to comments.

Thursday 5.16.13

Reminder: YOGA

Amber will be offering free yoga classes today at 11 am and 7:00 pm. 
The classes are open to anyone, so bring a yoga mat and a friend!

One of these things is not like the others......

Skills:  Complete the following skills in any order:
- Rope Climb - most difficult variation
- 400m Run - time
- Toes to Bar/ Knees to Elbows  - max reps
- 1000m Row - time
- Vertical Leap - max height
- Pull Ups - max reps
- L-Sit - time in "L"
- Hollow Body - time
- Sit Ups - max reps

**Or Make up anything else you missed this week

Post to comments.

Thursday 1.03.12

Reminder:  No Oly class or any other at 6:30pm today

Instead join us for our Open House and bring a friend for an introduction to 

The Compound!

Congrats to Coach Ryan and his wife Shannon for the birth of Carter Ryan on 1/1/13 at 11:59 pm!

Skill:  Pull Ups on the minute for 10:00

Use whatever scaling variation and rep scheme necessary to complete the workout and then try to maintain it for the entire 10 min.  Scaling up options may be to do strict weighted pull ups or muscle ups.  Scaling down may be banded pull ups or negatives.  Whatever version you choose, it needs to be measurable so you can improve on it the following week.

Conditioning: 3 Rounds
- 15 Hang Power Snatch (95/ 65#)
- 400m Run

Post reps and times to comments.