Friday 7.18.14

If you have a moment, check out the list of items needed and fill this box for the victims of the 

Collinsville Fire on the 4th of July

Strength: Barbell Row 5-5-5-5-5

WOD: 7 Rounds for time:

- 7 Front Squats (135/95#)

- 7 Toes 2 bar

- 30 yard Bear Crawl

Post weights and times to comments.

Thursday 5.15.14

Strength: Push Press 5-5-5-5-5

WOD:  For Time- 

- 15 Thrusters (115/85#)

- 15 Toes to Bar
- 12 Thrusters
- 12 Toes to Bar
- 9 Thrusters
- 9 Toes to Bar
- 6 Thrusters
- 6 Toes to Bar

Post weights and times to comments.

Tuesday 1.07.14

Strength:  Front Squat 3-3-3-3-3

WOD:Complete the following for time:
- Row 1000m
Then two rounds of:
- 25 Toes to Bar
- 25 Power Cleans (135/95#)

Post weights and reps to comments.

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Good read about what to do at the end of our food challenge:

Article: Hey! How Do I Get Off This Thing?

Friday 12.13.13

Congratulations to Shana and Dietrich for the birth of August Wayne, 8 lbs 7 oz, on 12/6/13!

Strength: Power Clean 3-3-3-3-3

WOD: AMRAP in 12:00:
- 6 Ground to Overhead. (50% heaviest Power Clean  set)
- 12 Toes to Bar
- 25 yrd Bear Crawl

Post weights and rounds to comments.

Tuesday 11.26.13

Skill:  3x max reps Ring Rows, rest at least 2:00 between sets

WOD: 3 Rounds for time:
- 10 one arm Kettlebell Snatch -right
- 10 one arm Kettlebell Snatch- left
- 15 Toes to Bar

Post reps and times to comments.

Friday 10.25.13

Strength:  Sled Drag or Prowler push heavy 4x 40yds

WOD:  4 rounds for quality:

- Max Rep Push Ups
- Max Rep Strict Pull Ups
- 15 Toes to Bar
- 200 m run

*score is total reps of pushup and pull-ups combined

Post weights and reps to comments.

Wednesday 10.16.13

Awesome Toes to Bar

Strength:  Back Squat 80% x 5 x 5

WOD:  Reps of 10-9-8-...1
- Box Jumps (30/24")
- Toes to Bar

Post weights and times to comments.

Saturday 10.12.13

Skill:  movement review

WOD:  Complete each movement in any order:
- 60 Wall Ball
- 60 Power Cleans
- 60 Toes to Bar

*At the beginning of every minute perform 3 Burpees, for the rest of the minute perform as many of the movement you can during that minute. At the beginning of the next minute perform 5 Burpees and then max reps and so on until you complete all reps.

Post times to comments.

Friday 10.04.13

Strength: Deadlift
2 reps on the minute for 12:00 @60-65% of 1rm
* CWC: these should be Snatch or Clean Deads!

WOD: For Time
Reps of 20-15-10-5:
- Thrusters (95/65#)
- Toes to Bar

Post weights and times to comments.

Wednesday 9.18.13

Danny's seated box jump

Strength:  Front squat 5rm

WOD:  AMRAP in 8:00:
- 8 1-arm Kettlebell Thrusters - Rt (53/ 35#)
- 8 1-arm Kettlebell Thrusters - Lt (53/ 35#)
- 8 Toes to Bar

Post weights and times 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.

Wednesday 8.21.13

Monday WOD + Weightlifting

Strength: Deadlift 5RM for day

WOD: For time:
- 200m Sprint
- 5 Wall Balls (20/14# to 10')
- 20 Toes to Bar
- 200m Sprint
- 10 Wall Balls
- 15 Toes to Bar
- 200m Sprint
- 15 Wall Balls
- 10 Toes to Bar
- 200m Sprint
- 20 Wall Balls
- 5 Toes to Bar
- 200m Sprint

Post weights and times to comments.

Thursday 8.01.13

Lots of Handstand Push Up variations in this video.  One variation I don't see here is using 1, 2, or 3 abmats.  The abmat version is great for helping people get inverted and work the handstand push up while staying Hollow Body.  But at some point, we need to work the other aspect, the one that really builds the shoulder strength out of the bottom.  Try using a box today. 

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:  4 Rounds for time of:
- 10 Wall Balls (20/14# to 10')
- 15 Box Jumps (24/20")-  Games Standard
- 20 Toes to Bar

Post reps and times to comments.

Monday 7.08.13

Two Bros hanging out in their Compound Shirts.
We finally got the men's shirts back in, so come pick one up this week!

Strength:  Overhead Squat 3rm

WOD:  21-15-9
- Burpee Box Overs (24/20")
- Kettlebell Swings
- Toes to Bar

Post weights and times to comments.

Tuesday 7.02.13

Skill: Double Unders
         •Advanced EMOM 10:00 x50 DU
         •Intermediate x200 in as few sets as possible
         •Beginner technique practice

WOD: For Time
- 25 Burpees
- 10 Toes To Bar
- 20 Burpees
- 10 Toes To Bar
- 15 Burpees
- 10 Toes To Bar
- 20 Burpees
- 10 Toes To Bar
- 25 Burpees

Post reps 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.

Tuesday 6.04.13

The chalk will be flowing in today's workout, so here are some tips (or some Bro-verbs as LA calls them) to help keep the gym floors looking a little less chalk-coated:

Skill: Pull Up
- Advanced x50 (chest to bar)
- Intermediate x50 (chin over bar)
- Novice x25 (scaled- choose the smallest band possible)
* these are to be done in as few sets as possible
** Advanced/ Intermediate - drop reps down to 30 if you are only getting sets of 1-3

WOD: For Time
50 Double Unders
20 Handstand Push Ups
20 Toes to Bar
50 Double Unders
15 Handstand Push Ups
15 Toes to Bar
50 Double Unders
10 Handstand Push Ups
10 Toes to Bar

Some in the Crossfit world contend that blisters and torn hands make you seem hardcore.  But let’s face it: torn hands are an unnecessary injury– and they may even keep you out of the gym if they’re bad enough.  If you feel your hands tearing, switch to another exercise like Warrior Sit Ups or Floor Wipers.

Post weights and times to comments.

Saturday 6.01.13

Congrats Chad on getting your Muscle Up!

WOD: For Time:
- 100 Vertical Jumps (touching an object 6" above max reach - two hands)
- 60 Hand Release Push Up
- 40 Toes to Bar / Warrior Sit Ups
- 30 Shoulder to Overhead (135/95#)
- 100m Walking Lunges
- 100m Run back to finish

Complete one round solo, or partner up and complete 2 rounds for time!

Post 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.

Wednesday 5.01.13

Awesome job Tracey!

Strength: Back Squat 3-3-3-1-1-1

WOD: For Time
Reps of 12-9-6-3:
- Thruster (155/105#)
- Toes to Bar

Post weights and times to comments.