Author Archive

 •  Jun 11, 2011

Sunday – 061211 – McGhee

Complete as many rounds in 30 minutes as you can of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

*Compare to 042110*

comments
 •  May 29, 2011

Monday – 053011 – Overhead squat, cleans, burpee pullups

Scheduling Reminder – Only 1 class at 11am today!

Congrats to all the competitors who gave their all this weekend, and a big congratulations to Deb Cordner who finished in 3rd place and earned a spot at the CrossFit Games Finals, great job Deb!

 

Warm-up:
Obstacle course

Overhead squat 1-1-1-1-1-HS

5 Rounds for time of:

3 Cleans (185/120)
7 Burpee pullups

Post thoughts and times to “comments”.

 

comments
 •  May 28, 2011

Sunday – 052911 – Partner WOD!

Warm-up:
800m Run

In teams of 2, 5 Rounds for time of:

20 Bottom to bottom med-ball tosses
10 Thrusters (135/95)

Athletes pair up and toss medballs to eachother just like a wallball shot, where they stand 8 feet apart and the ball must travel over the tallest partner’s head each shot. Once the ball leaves your hands you must drop back to the bottom of the squat until the ball returns, at which time you can rise to catch it. Each team will use 1 bar for the thrusters – reps are totals, e.g. 20 total tosses and 10 total thrusters per round.

Post thoughts and times to “comments”.


 

comments
 •  May 27, 2011

Saturday – 052811 – Front Squat, Snatch, Double Unders

A very impressive group of women

Warm-up:
5 rounds with pvc of – 3 hang-power snatches, 3 overhead squats, 3 snatches

Front Squat 3-3-3

7 Rounds for time of:

35 Double unders
1 Snatch

Athletes only get one snatch attempt per round, a missed snatch equals a failed round. Failed rounds do not count towards the total seven. Score is total weight lifted.

Post thoughts and times to “comments”.

 

comments
 •  May 27, 2011

Friday – 052711 – Hang Clean

K-dog

Warm-up:
3 lengths each of inchworms, walking lunge, handstand walk (or handstand attempts)

Hang  Clean 1-1-1-1-1-HS

AMRAP in 10 minutes of:

10 Ring pushups
10 Pullups
20 Situps
20 Kettlebell swings (35/26)

Post thoughts and times to “comments”.

 

comments
 •  Apr 22, 2011

Saturday – 042311 – Rope Climb, Front Squats

Jenny the birthday girl in a good front squat position

Warm-up
PVC Tag (if your foot gets touched you’re out, last man/woman standing wins)

5 Rounds for time:
7 Burpees
3 Rope Ascents

Front Squat 1-1-1-1-1

Sub for rope ascents today will be 5 pullups on a single ring for every ascent

Post loads and times to “comments”

comments
 •  Apr 20, 2011

Wednesday – 042011 – Clean & Jerk, Chipper

Congratulations to Casey on the birth of his beautiful baby girl Emerson Rae

Warm-up:

50 double unders
20 burpee broad jumps

Clean and Jerk:

1-1-1-1-1-1-1-1-HS

For time:

50 OHS (135/93)
50 Walking Lunges
50 Sit-ups
50 Ring Dips

Post thoughts and times to “comments”.

comments
 •  Apr 10, 2011

Sunday – 041011 – Rest Day

comments
 •  Apr 01, 2011

Friday – 040111 – Clean Complex, Games WOD

Peeps...

Warm-up:

Clean Review (PVC)
Clean Review (Barbell)

Work up to maximal load with the following complex:

Power Clean
3x Front Squat
Push-Jerk

CrossFit Games WOD 11.2

AMRAP – 15 Minutes:

9 Deadlift (155/100)
12 Push-ups (hands leave the floor at the base – no worming)
15 Box-jumps (24/20)

For those of you who did Murph and have sore chests from all those push-ups, I’m sorry. I just wanted to give everybody in the gym a chance to do the second CrossFit Games workout before the open on Saturday, and before the scores have to be submitted on Sunday.

Post thoughts and times to “comments”.

comments
 •  Mar 30, 2011

Wednesday – 033011 – Press, BB Complex, Box-jumps, Sit-ups

Deb C.

Warm-up:

21-15-9 Reps:

Jumping Jacks
Donkey Kicks

Strict Press:

3-3-3-3-3

4 Rounds for time:

(3 x 2 Hang Power Clean, 2 Hang Clean)
25 Box-jumps
35 Sit-ups

In this workout, the athlete will start by doing three cycles of 2 HPCs and 2 HCs before moving on to the box-jumps and sit-ups and thus completing a single round. A round then, consists of 12 cleans of one variation or another, 25 box-jumps and 35 sit-ups.

Post thoughts and times to “comments”.

comments
« Older Entries
Newer Entries »