120229 WOD

Snatch
10,3,2,1

Rest 5 Minutes

What We Do
2 Rds Of  1 min per station:
KtoE
Bench Dips
Flutter Kicks (2 count)
HSP on Box
V-Ups
Rest

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120228 WOD

Push Jerk
10,2,2,2

Rest 5 Min

Mixed-Up
10 Rounds Of
(50 sec on,10 sec rest)
5 Med-Ball V-Ups
5 Med-Ball Cleans
Max Rep Med-Ball Swings

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120227 WOD

CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:

Burpee with 6 inch ‘jump and touch’

Use a pull up bar, set a ring, hang a string, etc. 6 inches above your reach (both feet flat, arms straight up over your shoulders). Perform a burpee by dropping down and touching your sternum/chest to the floor then jumping up and touching your target with both hands.

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo - video [wmv] [mov] [HD mov]CrossFit

Rest 5 Minutes

Deadlift
10,5,5,5

120225 Open Gym

120224 WOD

"Death by 7s"

Seven Rounds of:
7 Power Cleans (135/95)
7 Dumbell Thrusters (40 lbs)
7 Situps
7 Broad Jump Burpees
7 Dips
7 Pullups
7 Pushups

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120223 WOD

1-Arm DB Floor Press
10,5,5,5

Rest 5 Minutes

Hit the Deck
AMLAP (10min)
Run
5 Burpees on the Whistle

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120222 WOD

 Push Press

10,2,2,2

Rest 5 Minutes

CF-League

21-15-9

Double Unders

Medball Cleans (20/14)

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120221 WOD

Clean & Jerk
10,2,2,2

Rest 5 Minutes

"Karen"
150 Wallballs/Dumbell Thrusters

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120220 WOD

1-Leg Deadlift
10,5,5,5

Rest 5 Minutes

"Double Trouble"
AMRAP (10min)
Run 100ft
10 Showme Pushups
Run 100ft
10 V-Ups

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120217 WOD

"Whitten"

Five rounds for time of:
22 Kettlebell swings, (70)
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

More information about Army Captain Dan Whitten.

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CrossFit Open Starts Next Week!

120216 WOD

Split Jerk
10,3,2,1

Rest 5 Minutes

100 Double Unders

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120215 WOD

Max Rep Pullups

Rest 5 Minutes

Triple Halves
3 Rds Of:
800m run
3 min rest
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120214 WOD

Happy Valentine's Day!!

Sorry I don't have a box of chocolates for you, but I do have Box Squats, so enjoy!

Box Squats

10,3,3,3

Rest 5 Minutes

Good to Go
10 one minute Rds Of
2 Inverted Burpees
2 HSP
Max Rep V-Ups

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120213 WOD

Snatch Drops
10,3,3,3

Rest 5 Minutes

"Tabata Something Else"
[1 Interval=20 seconds work/10 seconds rest]


8 intervals of pull-ups
8 intervals of push-ups
8 intervals of sit-ups
8 intervals of squats

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1220211 Open Gym

120210 WOD

Ram Tough
21-18-15-12-9-6-3
Pwr Snatch (115)
Wallball
Knees to Elbows

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120209 WOD

Barbell Rows10,5,5,5

Rest 5 Minutes

Stan
21-15-9
Squats (135)
Pullups


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120208 WOD

RDL

10,5,5,5

Rest 5 Minutes

"Good Ideas Happen"
21-15-9
HSP
V-UPs
Med Ball Cleans

Post time to comments 111006.

120207 WOD

Press

10,3,2,1

Rest 5 Minutes

Helen
3 Rds Of:
400m Run
21 Swings (55)
12 Pullups

Post time to comments and compare to 110919.

120206 WOD

Power Snatch10,3,2,1

Rest 5 Minutes

Tabata Burpees x2
16 Rounds Of
(20sec Work, 10 sec Rest)

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120204 Open Gym

120203 WOD

"Seal Training"
5 Rds Of:
10 Burpees
20 Box Jumps
30 Pushups
40 Squats
50 Lunge Steps
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Good Little Article about Your Feet

From Dutch Lowry's Site Black Box Strength and Conditioning.

Put your Dancin Shoes on!

Some of you have picked up my subtle hints about footwear in the gym. Today i want to make it public how important these little guys can be.

Your brain is a funny thing. In fact, despite you, it is quite logical. For example, when you trip and fall, you will automatically extend an arm or foot to stop you from face planting. The brain likes to protect itself.
When you look at foot wear and specifically lifting heavy weight, either off the ground or on your shoulders, your brain wants to put your body in the most stable position possible. In running shoes or shoes with lots of cushion, that is usually where the cushion is the smallest. The toe. So as we look at someone squatting with heavy weight you will see lots of instability in feet which translates to every other part of your body. The brain is fighting to find the most stable position which usually ends up being in the toes and as a result puts lots of stress on the knees and hips, unnecessary stress.
When we put something on your feet that is stable and give you a solid platform to stand on, you are able to put your body in a beneficial position to lift heavy weights and stay healthy. In reality, bare feet work as well but the added benefit of an elevated heel will help you stay more upright longer which ends up being a better position to transfer force.
I’m not telling you to go out an buy new shoes but if you find yourself feeling unstable while lifting, don’t be afraid to slip those shoes off and feel the stability of the ground.

120202 WOD

Clean High Pulls

10,5,5,5
Rest 5 Minutes

$5.99
5 Rds Of:
9 HSP
9 Pullups

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120201 WOD

OHS
10,3,3,3

Rest 5 Minutes
"Death by Double Unders"
10 Rds Of:
Double Unders
(50sec work, 10 sec rest)

Post total number of double unders to comments and compare to 111031.