Monday 4/19/2010

Warm-up:
800m Run
---------------
30x Lunges
20x Push up
30x KB Swing
20x Back Ext
x2

WOD:
10x DL
10x Box Jump
10x Knees to elbows

x5

------------or--------------

3x Muscle ups
50x Double Unders
30x Air Squats

x3

Saturday 4/17/2010

Warm-up:
Row 500m
---------------
20x Push up
20x Air Squats
20x Back Ext
x2

WOD:
21-15-9
---------------------
Split Jerk
Cross-over Push up
Floor wipers
---------------------

Following each round complete 5 man makers

Thursday 4/8/2010

Warm-up:
400m Run or 500m Row
--------------------------
15x Push up
15x Sit-up
15x GHD Back Ext

x3

WOD:

HAPPY BDAY GEN ~ 4/8/1986~ Age:24

400m Run
8x Snatch
24x Hollow Rock
86x Double Unders

400m Run
8x OH Squat
24x Ball Slams
86x Double Unders

400m Run
8x HSPU
24x Pull Ups
86x Double Unders

Wednesday 4/7/2010

Warm-up:
400m Run
15x PVC Pass through
15x Push Up
15x Air Squat

x3

WOD:
AMRAP 20 min

5x Thrusters
7x Hang Clean
10x SDHP

Tuesday 4/6/2010

Warm-up:
400m Run
-------------
30-20-10
Double Unders
Lunges
PVC Pass Through


WOD:
40 Push Press 45/65
30 Air Squat
20 Push Up
10 Pull Up

x3

Monday 4/5/2010

Warm-up:
400m Run
-------------
21-15-9
Push up
Sit-up
Good Monrings
air squats

WOD:
**for time**
10 SDHP
200m Sprint
9 SDHP
200m Sprint
8 SDHP
200m Sprint.....
....7,6,5,4,3,2,1

Yeah Buddy!!! CFO has recently been working on expanding our gym space and finally made that dent needed in the wall between us and the people who usually complain about our "noise." We will be modifying and adding things to our new space. Come check us out!

Saturday 4/3/2010

Warm-up:
400m Run
-----------------------
15x PVC Pass through
15x Push-up
15x Sit-up
15x Dips

WOD:
PARTNER UP!!!

50x Push Press 45#
*Wall Balls
-Switch-
25x Pull ups/50x Jumping Pull up
*KB Swing
-Switch-
100x Lunges
*Box Jumps
-Switch-
2x Rope Climbs/6x Modified
*Hollow Rocks
DONE!

Friday 4/2/2010

Warm-up:
500m Row
15x Push up
15x PVC Pass Through
50x Jump Rope

WOD:
GET SOME!!!
------------------------
250 Air Squat for time
------------------------

50x Double Under
25x Burpee
40x Double Under
20x Burpee
30x Double Under
15x Burpee

*For Time

Thursday 4/1/2010

APRIL FOOLS!!!

Warm-up:
800m Run
-------------
15x Back Ext
15x Sit ups

x3

WOD:
5 round for time
20x DL
30x KB Sing

Wednesday 3/31/2010

Warm-up:
50x Double Unders
15x Squat
15x PVC pass through
30x Double Unders
15x PVC OH squat
15x Push-up
20x Double Unders

WOD:
"Nancy"
15x OH Squat 65/95
400m Run

x5

Tuesday 3/30/2010

Warm-up:
15x KB Swing
15x Back Ext.
15x KTE
15x PVC Pass throughs

WOD:
15x Power Cleans
30x Box Jump
15x Burpees/ Pull Ups *

*Depended on individuals that attended yesterdays class

-or-

Diane
21-15-9
Deadlift
HSPU

Monday 3/29/2010

Warm-up:
50x Double Unders
50x Sit-ups
25x Back Ext
25x Incline Push up

WOD:
"Rowing Fran"

500m Row

21-15-9
Thrusters
Pull Ups

500m Row

Saturday 3/27/2010

Warm-up:
800m Run
15x Jumping Pull-up
15x Sit-up
15x Double Under

x3

WOD:
10-9-8-7-6-5-4-3-2-1
Man Makers
Burpee Box Jumps

Friday 3/26/2010

WOD:
5x Snatch Balance (heaving Jerk)
5x OHS
5x Snatch
100m Sprint

x5

Thursday 3/25/2010

Warm-up:
500m Row
--------------
10x Push up
10x Sit-up
10x Pull up

x3

WOD:
-400m Run-
50x Pull up
21x KB Snatch

-400m Run-
50x Push up
21x KB Swing

-400m Run-
50x Air Squat
21x KB Press

-400m Run-

Wednesday 3/24/2010

Warm-up:
800m Run
21-15-9
KB Swing
GHD Ext

WOD:

AMRAP 12 min
5x Deadlift
10x Burpees

-Rest 2 min-

AMRAP 12 min
5x Knees to Elbows
10x Push Press

Tuesday 3/23/2010

Warm-up:
800m Run
15x Jumping Pull ups
10x KB Swing
10x Box Jump
x3

WOD:
50x Double Unders

5x Burpees
10x Knees to Elbows---------x3
15x Air Squats

40x Double Unders

5x Burpees
10x Knees to Elbows---------x2
15x Air Squats

30x Double Unders

5x Burpees
10x Knees to Elbows---------x1
15x Air Squats

Monday 3/22/2010

"Today I will do what others wont, so that tomorrow I can accomplish what others can't"
-Jerry Rice

Warm-up:
250m Row
---------------
21-15-9
Knees to elbows
Pistols
---------------
250m Row

WOD:
100m Sprint

5x Squat Clean and Press
10x Pull Ups

100m Sprint

6x Front Squat
12x Push Up

X5

Saturday 3/20/2010

Warm-up:
500m row
------------
15x Squats
15x Push ups
15x Supermans

WOD:
20x Burpees
20x Double Unders
x2

5x Tire flips
800m run

20x Wall Balls
20x Pull ups
x2

5x Tire Flips
800m run

Friday 3/19/2010

Warm-up:
500m Row
------------
10x PVC Pass through
10x PVC Snatch
10x PVC Squat
x3

WOD:
3-3-3-3-3
Deadlift

-or-

100x Floor to overhead for time
*every third minute a sprint must be performed until 100 is completed

CAUTION PARTICIPATING IN CROSSFIT MAY LEAD TO BEING A BADASS

Happy St. Patricks Day!

Thursday 3-18-2010

Warm-up:
500m Row
10x PVC Pass Throughs
10x PVC Squat
10x PVC Good Mornings

x3

WOD:
"MURPH"
1 mile run
100x Pull-ups
200x Push-Ups
300x Squats
1 mile run

Wednesday 3-17-2010

Warm-up:
500m Row
10x Squats
10x Sit-up
10x Push -up
10x Back Ext

x3

WOD:
400m Run
-------------
21-15-9
Thrusters
Good Mornings
Pull ups
------------
400m Run

Tuesday 3-16-2010

Warm-up:
1000m Row
10x Jump Squat
10x Clap Push-ups
x3

WOD:
"Modified Fight Gone Bad"
3 Rounds

30x SDHP
30x Double Unders
30x Push Press
30x Box Jumps

Row for 30 calories

-rest for 3 minutes-

Monday 3-15-2010

Warm-up:
800m Row/Run
15x Squat
15x Sit-up
15x Push Up

WOD:
AMRAP 6min per round

#1
5x DB cleans
10x DB OH Squats
15x Box Jumps

-1min Rest-

#2
5x Dips
10x Pull-ups
15x Closed Grip Push-ups

-1min Rest-

#3
5x KTE
10x Windsheild Wipers
15x Sit-ups

Saturday 3-13-2010

WOD:
Filthy Fifty
50x Box Jumps
50x Jumping Pull-ups
50x Kettle Bell Swing
50x Walking Lunges
50x Knees to Elbows
50x Push Press
50x GHD Back Ext
50x Wall Balls
50x Double Unders
50x Burpees

Thursday 2/24/2010

WOD:
800m Run
------------------
15x RDL
30x KB Swing
20x Box Jump

x5
------------------
800m Run

Wednesday 2/24/2010

Warm-up:
400m Run
15x GHD Ext
15x Lunges
15x Push ups

WOD:
50-30-50
------------------
Jumping pull-ups
Obliques (25/15 each side)
Supermans
Abmat sit-up

Tuesday 2/23/2010

Warm-up:
800m Run
----------------------
10x PVC pass through
10x GHD Ext
10x OH Squats
10x Press
x3

WOD:
*all movements need to be completed unbroken, if reps are broken penalty is performed
12x DL (*20 squats)
9x Hang Clean (*3 Burpees)
6x Front Squat (*15 Push up)

30 Single leg Jump Ropes (*6 box jump)

FOR TIME!!

Monday 2/22/2010

SECTIONALS THIS WEEKEND IN MONROE!!!

Warm-up:

800m Run

10x PVC O-H Squat

10x PVC Pull Through

10x Back Ext

10x GHD Sit ups

WOD:

Every minute on the minute complete a short sprint and as many shoulder to overhead movements as possible.

-Sprint

-AMRAP Shoulder to overhead

*every minute x8

BUST THROUGH THE WALL FOR TIME!!

Rearranged the floor and eliminated those stupid bubbles!!

The beginnings of the doorway into the new space.

Saturday 2/20/2010

Warm-up:
x25 Double Unders
x25 Jumping Pull ups
x25 PVC Pass Throughs
x25 Sit ups

x3

WOD:

800m Run
21 Deadlift
21 HSPU

800m Run
15 Deadlift
15 HSPU

800m Run
9 Deadlift
9 HSPU

Friday 2/19/2010

Warm-up:

15x PVC Pass through

15x PVC Squats

15x PVC OH Squats

15x PVC Good Mornings

15x Sit ups

x3

WOD:

-TABATA-

DB Squat Cleans

Knees to Elbows

Push Press

Pull Ups

Thursday 2/18/2010

WOD:

5 min Row for Calorie

4 min of Push ups

3 min of Hang Squat Snatches

2 min of Pull ups

1 min of Air Squat

-3 rope climes must be completed before end of final minute at any point in WOD.

Wednesday 2/17/2010

Warm-up:
400m Run
15x Sit up
15x Push up
15x PVC pass through
15x Wall Balls

x3

WOD:
Row 500m
15x KB Swing
15x Back Squat Box Jump 45/65

Run 400m with plate 35/45
15x KB Swing
15x Back Squat Box Jump 45/65

Row 500m
15x KB Swing
15x BSBJ

Run 400m with Plater
15x KB Swing
15x BSBJ

Tuesday 2/16/2010

Warm-up:
500m Row
10x Good Mornings
15x Back Ext.
15x Jumping Pull ups

WOD:
500m Row

21-15-9
Burpees
Bulgarian Lunges
Shoulder Press
Back Squat

500m Row

Monday 2/15/2010

WOD:
-Begin with 10 Burpees. Every minute following the burpees each movement is attempted, but when the minute expires 10 more burpees must be completed before resuming. Ulternating burpees and lifting movement will continue each minute until each set of 20 is completed.

20x Thrusters
20x SDHP
20x OH Squat
20x Front Squat

Rest 10 min.
-----------------------------------
As many Clean and Jerks in 5 min.

Saturday 2/13/2010

WOD:
12x Thrusters
15x Burpees
18x Floor Wipers
21x KB Swing

x3

Friday 2/12/2010

Warm-up:
500m Row
15x OH squat
15x Push up
15x Sit-up

WOD:
800m Run

12x SDHP 95/135
50x Lunges
*15 Pull ups
12x Hang Cleans
50x Lunges
*15 Pull ups
12x Snatch Grip DL
50x Lunges
*15 Pull ups

800m Run

Thursday 2/11/2010

Warm-up:
800m Run
15x Lunges (each leg)
10x PVC Pass Through
5x Burpees

x3

WOD:
115/135
5x Shoulder to over head
10x Burpees
x5

-rest 3 min-

TABATA
Max box jump
Double Unders

Wednesday 2/10/2010

Warm-up:
400m Run
10x Lawn Mowers
10x DB Press
10x Back Ext.
10x Pull up

x3

WOD:
AMRAP 8 min
5x Pistols (5 each leg)
8x Box Jumps
10x DB Thrusters

-Rest 2 min-

AMRAP 8 min
5x Ring Dips
8x Knees to Elbows
10x Push Ups

-Rest 2 min-

AMRAP 6 min
5x Windshield wipers
8x Supermans
10x Situps

Tuesday 2/9/2010

WOD:
800m Run
10x Man Makers
20x Ball Slams
10x Toes to Bar

x3

Monday 2-8-2010

TWO ROUNDS OF TABATA

WOD:
-Round 1-
Deadlift
Burpees

Rest 1 min.
x2

-Round 2-
Run 200m
x6

Saturday 2-6-2010

Warm-up:
500m Row
10x pull ups
20x Med ball Cleans
20x Back Ext.
x3

WOD:
"EVA"
5 Rounds for time
800m Run
30x KB Swings
30x Pull ups

Friday 2-5-2010

"to give anything less than your best is to sacrifice a gift"-prefontaine

WOD:
3 Rounds for time
400m Run
30 wall balls
30 Box Jumps

Thursday 2-4-2010

Warm-up:

400m Run

x15 Lunges (each leg)

x15 Back Extension

x15 PVC Thrusters

WOD:
250m Row

21-15-9

Thrusters 85/115

KB Swing -or- Burpee Jumps

250m Row

Wednesday 2-3-2010

Warm-up:

1000m Row

------------------------

10x PVC Pass Through

10x OHS

10x KB HighPull

x3

WOD:
20x Pull up

30x Push UP

40 Sit up

50 Squat

x5

Tuesday 2-2-2010

WOD:
AMRAP 9 Min.
15x Deadlift
12x Hang Power Clean
9x Front Squat

-rest 3 min-

AMRAP 9 Min.
6x Hang Power Snatch
9x OHS
12x Back Squat

Monday 2-1-2010

Warm-up:
500m Row
---------------
10x Wall Balls
10x toes to bar
10x Push ups
10x Sit up
x3

WOD:
21-15-9
DB Clean 15/35
Push Press 65/95
Pull Up

Saturday 1-30-2010

"This is my body. And I can do whatever I want to it. I can push it. Study it. Tweak it. Listen to it. Everybody wants to know what I'm on. What am I on? I'm on my bike busting my ass six hours a day. What are you on?"

-Lance Armstrong

Warm-up:

250m Row

---------------------

15x PVC pass through

15x Sit ups

15x Back Extension

x3

WOD:

*Partner WOD, partners must complete each movement one at a time, partner not doing the movement will be jumping rope.

75 Push Press

200 Air Squats

100 Pull Ups

100 V-Ups

50 Crossover push ups

Friday 1-29-2010

Warm-up:

1000m Row

15x Push up

15x Back Extension

15x Sit-up

WOD:

10x Deadlift

150 Regular Jump rope-or-50 Double Under

10x Burpees

x10

Thursday 1-28-2010

WOD:

15-12-9

Box Jumps

Wall Balls

HSPU

x5

Followed by 400m x4

Wednesday 1-27-2010

PAIN OF DISCIPLINE

PAIN OF REGRET

TAKE YOUR PICK

-University of Florida

Warm-up:

1000m Run

50 Air Squat

40 Push Up

30 Pull Up

20 KB Swing

10 Ring Dips

WOD:

800m Run

50 Back Extension

50 Sit ups

x3

Results: Ryan 26:48, Mike 30:15, Haleigh 26:08, Jamie 23:34, Huw 28:20, John 23:45, Shep 29:43, Jenna 31:17. Deb 41:25, Carina 34:23, Darrell 29:45, Marissa 28:00, Gen 21:01, Juan 23:56, Tim 24:21, Julia 27:49

Tuesday 1-26-2010

Warm-up:
run 400m
3 Rounds Cindy
50x Ab mats

WOD:
50-40-30-20-10
Double Unders
10-8-6-4-2
Squat Clean Thrusters
50-40-30-20-10
Hollow Rocks

*each movement is performed after the other, example: 50 Double Unders 10 Squat Clean Thrusters 50 Hollow Rocks, 40 Double Unders 8 Squat Cleans 40 Hollow Rock etc.

Monday 1-25-2010

Warm up:
500m Row
10x Push up
10x Back Extension
100x Jump Rope

WOD:
AMRAP in 20 min
400m Run
20x Lunges
20x Squat
20x Situp
(DB 35/45 BB 95/135)

RESULTS:
Mike 2, Spencer, 4, John 4, Deb 2, Julie 4, Huw 3, James 3, Jason 2, Darrin 3, Darrell 2, Marissa 4, Chris 3, Gen 5, Juan 4, Jenna 5, Carina 3, Kili 3

Saturday 1-23-2010

Awesome Job to everyone who made it out in the early AM on Saturday!

WOD:
20 Floor Wipers
20 KB Clan and Press
30 Over Head lunges with plate
800 m Run
x3

Friday 1-22-2010

WOD:

Burpee What!?!?!
5 Lock up Burpees
10 Burpee Pull ups
15 Burpee Box Jumps
20 Burpee Ball Slams

x3

Thursday 1-21-2010

HAPPY BIRTHDAY CASEY!

WOD

1-21

*Hang Power Clean

* Rock Thrusters

* Box Jumps

-30 Birthday Burpees will be thrown in at trainers discression

Wednesday 1-20-10

Fight Gone Bad!!!

Row for Cal.
Wall Balls
SDHP 55/75
Box Jumps
Push Press 55/75
Rest 1 min.
x3

Tuesday 1-19-10

HAPPY BIRTHDAY JUANITA

1-19-73=34 yrs.
19 Box Jumps
34 Double Unders
76 Walking Lunges
19 Knees to elbows
34 Dips
76 Thrusters
19 Wall Balls
400 m Run with any weighted object.

Monday 1-18-10

Warm-up:

50 double unders

10x PVC pass through

10x PVC snatch

10x PVC OHS

WOD:

800m Run

------------

21-15-9

Snatch

Pull ups

Burpees

------------

800m Run

Saturday 1-16-09

Warm-up:
10x Lunges
10x GHD Back Ext
10x Good Mornings

WOD:
10 Clean and Jerk
10 Clapping push up
10 Squat cleans
10 Man Makers
10 SDHP
10 Double Unders
10 Heavy KB Swing
10 Burpee Box Jumps
10 Thrusters
10 Pull Ups
x4

Friday 1-15-10

AMRAP in 20 min
3 Ground to Over Head 95/138

3 Pull ups
6 Push Ups
9 AIr Squats
x2

Thursday 1-14-10

WOD:
3x3 DL (Heavy)

1x20 Fatigue at 15
----------------------
800m Run
21 Burpee
21 SDHP
x3

Wednesday 1-13-10

Warm-up:
400m Run
15x Air Squats
15x Sit ups
15x toe to bar
15x KB Swing

WOD:
AMRAP in 8 min
6x OH Squat
8x Good Mornings
12x Lunges

REST 3 min

AMRAP in 8 min
6x Ring Dips
8x Pull ups
12x Push Up

SATURDAY 1-9-10

WOD:
33 pushpress
29 Burpees
46 Wall Balls
34 Thrusters
32 Pull ups
39 Knee to Elbows
38 OHS
23 Double Unders
2 Lap Run around building

TROIS TABATA TANDOMS

Thursday 1-7-10

Warm-up:
Row 500m
--------------
20 PVC Pass Through
20 PVC Push Press
20 PVC Power Cleans
20 PVC Thrusters
x3
*Go fast but keep good form

WOD:
3x3 Deadlifts
-------------------
*Complete each complex of two movements in tabata fashion/ 20 sec work 10 sec off x8

Pull ups
Push Press 95/65

-Rest 2 min

Clapping Pushups
Hang Power Clean 115/85

-Rest 2 min

Box Jump
Thrusters 135/95

Wednesday 1-6-10

Warm-up:
5x5 Burpees

WOD:
*Run* 7k

*Row* 5k

Early class:
AMRAP in 20 min.
15x Press 45/65
12x KB Swing
9x Burpees
6x Wall Balls
-or-
Rowing Murph

"somebody may beat me, but they are going to have to bleed to do it"-Steve Prefontaine

Tuesday 1-5-10

Warm-up:
Row 1000m
15 Lundges
20 Push ups
20 Sit ups

WOD:
Run 1 mile
-----------
3 min Rest
-----------
15 min Complex, one complex every minute for 15 min.

Complex:
x2 Pull Ups
x2 Push Ups
x6 Sit ups
x8 Squat

*Increase reps for those wanting more of a challenge (ex: x8 for all movements or more)

Monday 1-4-10

Warm-up:
1000m Row
20 Sit ups
15 Push ups
10 Ring Dips
x3

WOD:
AMRAP in 8 min
------------------
Hang Power Clean x4
Pushpress x4
Front Squat x8
-rest 3 min

AMRAP in 8 min
------------------
Hang Snatch x5
OHS x10
-rest 3 min

AMRAP in 8 min
------------------
5 Pull ups
10 Burpees

Saturday 1/2/10

WOD:
21 Squat Clean Thrusters
1 Round Cindy
25 Box Jumps
15 Squat Clean Thrusters
2 Rounds Cindy
25 Box Jumps
9 Squat Cleans
5 Rounds Cindy
25 Box Jumps

Friday 1/1/10

HAPPY NEW YEAR!!!

Wednesday 12/30/09

WOD:
AMRAP
3x Powercleans
6x Push Up
9x Squats
1 min Rest
x5

Tuesday 12/29/09

WOD:
800m Run
--------------
50 Pull Ups
50 Burpees
50 Thrusters
x3
--------------
800m Run

Monday 12/28/09

WOD:
50 BW Back Squats
30 3/4 BW Front Squats
20 1/2 BW Thrusters
10 1/2 BW OHS
100 Air Squats

Wednesday 12/23/09

WOD:
1 min Squats
2 muscle up
3 SDHP
400m Fireman carry
5 CTB
6 Cleans
7 KTE
8 Snatch
9 Thruster
10 Ring Row
11 Box Jump
12 Push ups
13 KB Swings
14 Wall Balls
15 Med Ball Cleans
16 Sit ups
17 Double Unders
18 OHS
19 Calorie Row
20 Burpees