Workouts

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Strength:  3 Hang Squat Snatches every 2 minutes, for 10 rounds.  Increase in weight when possible.
Endurance:
AMRAP in 12 minutes:
– First 2 minutes: Run 20M, 15 Burpees
– Next 4 minutes: Run 40M, 10 Burpees
– Next 6 minutes: Run 60M, 5 Burpees
“Courage is not the absence of fear, but rather the judgment that something else is more important than fear.”
 – Ambrose Redmoon

CrossFit (6am, 5:30pm, 6:30pm)
Skillwork:  Overhead Squat, focusing on pushing the hips back first
Work Capacity:
10-8-6-4-2 reps for time of:
– Overhead Squat, 115/75 lbs
– Toes to Bar x2
– Double-Unders x3
CrossFit Light (7am)
Benchmark WOD:  “Baseline”
For time:
– Row 500M
– 40 Squats
– 30 Sit-ups
– 20 Push-ups
– 10 Pull-ups
“Don’t just do a high-intensity workout.  Work out with intensity!”
 – Kenny Seeling

CrossFit (10am)
“Bradley”
10 rounds for time:
– 100M Sprint
– 10 Pull-ups
– 100M Sprint
– 10 Burpees
– Rest 30 seconds
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
Time to beat:  Kenny Seeling 23:42 (7/18/2012)

CrossFit (6am, 5:30pm)
Strength: 1 Pause Back Squat every 2 minutes, for 7 rounds.
A Pause Back Squat means you pause for 3 seconds at the bottom (below parallel).  We probably won’t get to our 1RM with this technique, but try to go for a heavy single in the final set.
Work Capacity:
For time:
– Run 800M
– 20 L-Pull-ups
– Run 800M
– 20 Strict Pull-ups
– Run 800M
– 20 Kipping Pull-ups
CrossFit Light (7am)
Strength:  1 Power Clean + 2 Front Squats every 2 minutes for 5 rounds.  Try to increase in weight each round.
Work Capacity:
3 rounds for time:
– 15 Front Squats, 95/65 lbs
– 15 Pull-ups
“I never learned from a man who agreed with me.”
– Robert A. Heinlein
 
 

CrossFit, CrossFit Light (6am, 7am, 12pm)
Benchmark WOD: “Karen”
150 Wallballs for time, 20/14 lbs
Times to beat:  Jimmy Bradshaw 5:55 (2/26/2014), Alyssa Stookey (7/17/2012), Michelle Whitten 10:45 (2/26/2014, 8 ft target)

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Teamwork:
As many rounds as possible in 20 minutes, split with a partner:
– 100 Double-Unders
– 30 Deadlifts, 225/155 lbs
– 3 Rope Climbs
“Failure defeats losers, failure inspires winners.”
– Robert T. Kiyosaki

CrossFit (6am, 5:30pm, 6:30pm)
Strength: Hang Power Snatch 3-3-3-3-3
Work Capacity:
For max reps in 12 minutes:
1 minute Power Snatch, 115/75 lbs
1 minute Toes to Bar
2 minutes Power Snatch
2 minutes Toes to Bar
3 minutes Power Snatch
3 minutes Toes to Bar
CrossFit Light (7am)
AMRAP in 15 minutes:
15 Ring Rows
5 Ring Push-ups
Run 200m

Remember our only group class on Friday this week is 5:30pm, as well as Open Gym 12-1:30pm.
CrossFit (5:30pm)
“Michael”
3 rounds for time:
– Run 800M
– 50 Back Extensions
– 50 Sit-ups
Times to beat:  Davey Jones 17:38 (6/30/2014), Lori McClelland 20:12 (6/30/2014)

Our schedule tomorrow is 6am, 7am, and 12pm.  All of these times will have the same workout, so come join us at your most convenient time!
“12 Days of Christmas”
For time, like the song (1, then 2,1, then 3,2,1…)
12 Thrusters, 95/65 lbs
11 Kettlebell Swings, 53/35 lbs
10 Wall Balls, 20/14 lbs
9 Box Jumps, 20 in
8 Jumping Alternating Lunges
7 Air Squats
6 Push-ups
5 Toes To Bars
4 Pull-ups
3 Burpees
2 Ring Dips
1 Power Snatch, 95/65 lbs
Time to beat:  Ryan Wolf 18:34, last Christmas!

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Work Capacity:
10 rounds, each 1 minute:
– 3 Deadlifts, 315/215 lbs
– 50M Run
– Max burpees in the remaining time
There is a 2 minute break in between rounds.
“Some people dream of great accomplishments, while others stay awake and do them.”
– Anonymous