Tuesday 5-22-2012

Three rounds for time of:

50 Double-unders

40 Sit-ups

30 Medicine ball cleans, 20 pound ball

20 Pull-ups

10 Handstand push-ups

Post time to comments.

We are doing a Paleo Pot Luck as part of Memorial Day Murph because we have been trying to plan it for a while and this is the only time everyone can get together for a while.  So if you have a favorite Paleo dish make it and bring the recipe to share.  There is a signup sheet in the gym to let everyone know what your bringing.  If you don’t have a favorite Paleo recipe you can still participate, just bring you favorite thing to BBQ.

Monday 5-21-2012

Five rounds for time of:

135 pound Power clean, 10 reps

15 Wall ball shots, 20 pound ball

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Sunday 5-20-2012

Today is a Team WOD:

AMRAP 15 min in teams of 2

Handstand Walk 50 Feet (25 feet each)

Farmers Carry 200M 65# Barbells -you can switch back and forth any way you like.

50 Pullups

For the Handstand walking one member can hold the feet of the member doing the handstand walk.

Saturday 5-19-2012

“Brian”

Three rounds for time of:
15 foot rope climb, 5 ascents
185 pound Back squat, 25 reps

Wear long socks or tights.

Friday 5-18-2012

Overhead Squat 1-1-1-1-1-1-1 reps

then some skill work. Pick a skill and spend 15 minutes working on it.

Thursday 5-17-2012

Couple of things – FIrst I signed the Gym up for the CrossFit for Hope fundraiser on June 9th.  you can go the website hope.crossfit.com and sign up.  THen get poeple to sponsor you.

Secondly Reebok’s website has the more kicks in stock.  I just ordered the yellow ones – super stoked about it too.

“Jag 28”

For time:

Run 800 meters

28 Kettlebell swings, 2 pood

28 Strict Pull-ups

28 Kettlebell clean and jerk, 2 pood each

28 Strict Pull-ups

Run 800 meters

We got the Mens T-Shirst in.  They are $20.  If you pre-ordered them come pick them up.  Sorry the womens are in yet.

Wednesday 5-16-2012

Junk Yard Dog Warmup then DROM stretches

-then-

10 Rounds for reps of:

10 x Sledge Hammer Swings Right

10 x Pushups

10 x  Sledge Hammer Swings Left

Rest 1 minute

-then-

8 X 30/30 Row Sprints

Tuesday 5-15-2012

2012 CrossFit Games Regional: Individual Event 6

For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24″ box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups

Monday 5-14-2012

For 15 minutes practice the deadlift – work up to a somewhat  heavy weight (apporx 75% effort) and practice  using proper form.

-then-

21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension

Post time to comments.

Friday 5-11-12

“Everybodys’ Favorite”

Run 200m

25 Wall Ball, 20/14

25 Pullups

5 Squat Cleans, 135/95 pounds

Run 200m

25 Situps (Abmat)

25 Handstand Pushups

5 Push Press, 135/95 pounds

Run 200m

25 Ball Slams

25 Ring Dips

5 Deadlift, 135/95 pounds

Run 200m

Thanks to everyone who donated their favorite movements for this WOD.

Enjoy!!