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Archive for April, 2012

L.E.O. Helen, Friday, 04/27/12, W7

Team WOD:
Two person teams complete three rounds for time of:

200 meter run (together)
42 Kettlebell Swings, 1.5/1
24 Pull-ups

The run is done together. Each team then completes a total of 42 kettlebell swings and 24 pull-ups. Only one team member can perform KBS or PUs at a time. Full duty gear must be worn to complete the workout as prescribed

Post time to Beyond the Whiteboard.

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AMRAP x 2, Thursday, 04-26-12, W7

Warmup:
Dynamic Stretching – Arm circles/swings, shoulder dislocates, push-ups, leg swings, lunges, inch worm, perfect stretch.
15 Burpee Box Jumps

Skill/Strength:
Front Squat: Max Effort, 2-3 sets of light weight to warm-up, 3-5 sets of 5 reps, progress to your 5 rep max with perfect form.

WOD:
As Many Rounds As Possible in 5 minutes of:
10 Push Press, 95/65
15 Kettlebell Swings, 1/1.5

Rest 2 minutes then…

As Many Rounds As Possible in 5 minutes of:
10 Pull-Ups
10 Box Jumps

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AMRAP, Wednesday, 04-25-12, W7

Warmup:
Two rounds of Cindy: 5 Pull-ups, 10 Push-ups, 15 Squats

Skill:
Wall Ball, 10′ Target

WOD:
As Many Rounds As Possible in 15 minutes of:

5 Burpees
10 Kettlebell Swings, 35/20
15 Wall Balls, 20/16

Post Rounds to Beyond The Whiteboard.

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21-15-9, Tuesday, 04/24/12, W7

Warmup:
Burgener Warmup

Skill:
Snatch

WOD:
21, 15, and 9 reps for time of:
Squat Snatch, 95/65
Double Unders

Post time to Beyond the Whiteboard.

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Rack Your Weights

This is how the gym should look.20120423-062005.jpg

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21-15-9, Sunday, 04-22-12, W6

Warmup:
Burgener Warmup

Skill:
Snatch

WOD:
21, 15, and 9 reps for time of:
Squat Snatch, 95/65
Double Unders

Post time to Beyond the Whiteboard.

New Classes!

CrossFit classes are now on Watch 6 and 7. Check the sidebar or the Schedule page for class times.

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Bike School, 2009.

CrossFit Games Regional Workout, Friday, 04-20-12

Warmup:
2+ minutes of Jumprope
Hip and Shoulder Mobility: [Squats, Perfect Stretch, Side Lunges, Leg Swings, Over/Under the Fence, Inch Worm, Arm Circles/Swings, Push-ups (wide, regular, narrow, planche), Plank to Side Plank, Dips.

Skill:
Review Back/Front/Overhead Squat

WOD:
For time:
50 Back squats, 135/95
40 Pull-ups (Scaling: Jumping Pull-ups, Bands, Bar/Ring Rows)
30 Shoulder-to-overhead (Press, Push-Press or Push-Jerk), 135/95
50 Front Squats, 85/65
40 Pull-ups
30 Shoulder-to-overhead, 85/65
50 Overhead Squats, 65/45
40 Pull-ups
30 Shoulder-to-overhead, 65/45

This is a Games workout. It will be difficult so scale as necessary. Scale reps, weight and/or exercises. Baker To Vegas Runners should be resting.

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CrossFit Endurance, Thursday, 04-19-12

Skill/Strength:
Dynamic Effort, Bench Press, 10 sets of 3 reps @ 50% of 1RM

WOD:
Three rounds for total reps of:
0:30 of Deadlifts @ Bodyweight
0:30 of Hand-Release Push-ups
0:30 of Hollow Rocks
0:30 of KB Swings, 1.5/1 pood
Rest 1:00 between rounds.

Post reps per exercise for each round to Beyond the Whiteboard.

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CrossFit Football, Wednesday, 04-18-12

Warmup:
Official Crossfit Warm-up: 3 rounds of 10-15 reps of: Samson Stretch, Overhead Squat w/PVC, Sit-up, Back Extension, Pull-up, Dip

Skill:
Press/Push Press/Push Jerk

WOD:
Courtesy of Crossfit Football
Two rounds for time of:
50 Dumbbell Push Press, 50/35 pound dumbbells
15 Box Jumps

Perform a five burpee penalty every time you have to set the dumbbells down (resting the dumbbells on the shoulders is allowed).

Scale as Necessary. Post time to Beyond the Whiteboard.

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