01.28.12 Saturday

Shep

Practice Pull-ups or Weighted Pull-up 2-2-2-2-2, then

For time:
500 m Run
 Five Rounds of:
  5 Power Snatches (105/63)
  5 Front Squats
500 m Run

For Rx+ use 135 lbs & do Pistols (5 each side) instead of Front Squats

Post loads & times to comments. 

01.27.12 Friday

New Pull-up/Dip Belts put to the test

How many rounds can you do in 20 mins of:
10 Box Jumps (24/20)
10 Push-ups
1 Rope Climb 15'
Rest 1 min exactly after each round.

For Rx+ use 28/24 inch box, do Clapping Push-ups & do Legless Rope Climbs (using legs on the way down is ok).

Post scores to comments. 

01.26.12 Thursday

15-12-9 reps for time of
Burpees
Swings (55/35)

For Rx+ do Deck Squat-Burpees & 1 arm DB Snatches (each side) with 55/35 lbs.

Power Clean & Jerk 1-1-1-1-1-1-1 

Post times & loads to comments.

01.25.12 Wednesday

Dr. Rock

Back Squat 3-3-3-3-3, then

How many rounds can you do in 6 mins of:
3 Deadlifts (use max load from Back Squat)
6 HSPU's (regular/ABMAT)
9 Air Squats 

Post loads & scores to comments.

Classic!

01.24.12 Tuesday

Sean A aka ABM

How high up the ladder can you go in 9 mins of:
100 m Run
 1 Chest-To-Bar Pull-up
100 m Run
 2 Chest-To-Bar Pull-ups
100 m Run
 3 Chest-To-Bar Pull-ups...

For Rx- do regular Kipping Pull-ups
For Rx+ do 45 lbs Weighted Pull-ups (25 for ladies)

Snatch Deadlift + Snatch + Overhead Squat 1-1-1-1-1 (unbroken)

Post scores & loads to comments. 

Spetsnaz with a different technique of jumping over the box

01.23.12 Monday

Life's 6 Rules from the Governator!

Practice Ring Dips/Muscle Ups (different way of using bands for assitance).

Three rounds for time of:

Rx
25 Double Unders
 14 Ring Dips
   21 Wall Balls (20/10)

Rx+

50 Double Unders
 7 Muscle Ups 
  21 Wall Balls (20/14) 

"Bonus" If you can do 3 or more Muscle Ups in a row - quickly work up to Bench Press heavy 3 while the class is practicing Muscle Ups/Dips

Post times & loads to comments.

Chezz getting in the CFEvo Cruise spirit early! Monday is the last day to get in on the current locked in prices & the reserved cabins. Get your deposit in! 

01.21.12 Saturday

Five weeks until the CrossFit Games Open 2012 kicks off! (In the pic - Josh Bridges, 2nd Place CF Games 2011)

Remember: 10 & 11 am Classes now on Saturdays!

For time:
50 Push Press (75/45)
 1 Rope Climb 15'
40 Push Press
 1 Rope Climb
30 Push Press
 1 Rope Climb
20 Push Press
 1 Rope Climb
10 Push Press
 1 Rope Climb

For Rx+ use 95/63 & do 5-4-3-2-1 Rope Climbs

Post times to comments.

01.20.12 Friday

Nic

How many rounds can you do in 6 mins of:
3 Hang Power Cleans (135/83)
6 Air Squats
9 Sit-ups

Hang Squat Clean 3-3-3-3-3 (unbroken)

Post scores & loads to comments. 

Socrates & Machine