Workouts

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “Cindy”
AMRAP in 20 minutes:
– 5 Pull-ups
– 10 Push-ups
– 15 Squats
Scores to beat:  Ryan Grantham 27 rounds + 4 pull-ups (8/6/2013),  Lori McClelland 20 rounds + 2 pull-ups (1/15/2014),  Tracy Giuffreda 19 rounds + 5 pull-ups + 5 push-ups (1/15/2014, green band)
CrossFit Light – REST DAY

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Strength:
10 Weighted Box Step-ups (24/20″) every 2 minutes, for 5 rounds.  Increase the weight when possible.
Work Capacity:
AMRAP in 10 minutes:
– 3 calorie Row, 3 Power Cleans (135/95 lbs)
– 6 calorie Row, 6 Power Cleans
– 9 calorie Row, 9 Power Cleans
Continue adding 3 reps to each round until time expires!
“If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising.”
– Henry Ward Beecher

CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:
AMRAP in 20 minutes:
– 10 Chest-to-bar Pull-ups
– 20 Back Squats, 95/65 lbs
– 30 Double-Unders
CrossFit Light (7am)
Work Capacity:
AMRAP in 20 minutes:
– 10 Ring Rows
– 20 Back Squats, 45/15 lbs
– 30 Jump Ropes
“It’s not that some people have willpower and others don’t.  It’s that some people are ready to change and others are not.”
 – James Gordon

CrossFit (10am)
“Jenny”
AMRAP in 20 minutes:
– 20 Overhead Squats, 45/35 lbs
– 20 Back Squats, 45/35 lbs
– 400M Run
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

CrossFit (6am, 5:30pm)
Strength:  1 Strict Press every minute for 10 minutes
Work Capacity:
For time:
– 21 Pull-ups
– 100 Double-Unders
– 15 Pull-ups
– 100 Double-Unders
– 9 Pull-ups
CrossFit Light (7am)
Benchmark WOD:  “Fight Gone Bad”
3 rounds of 1 minute of each exercise for as many reps as possible.  Rest one minute at the end of each round.
– Wallball, 10 lbs
– Sumo Deadlift High Pull, 55/35 lbs
– Box Jump, 20″
– Push Press, 55/35 lbs
– Row (calories)
“People are always ready to admit a man’s ability after he gets there.”
– Bob Edwards

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Teamwork:
With a partner, complete 30-20-10 reps of the following couplets for time, splitting the reps however you’d like (only one person works at a time)
– Deadlift (225/155 lbs) and Box Jump (24/20″)
immediately followed by
– Overhead Squat (95/65 lbs) and Toes to Bar
immediately followed by
– Wallball (20/14 lbs) and Burpee
“The whole story of human and personal progress is an unmitigated tale of denials today-denials of rest, denials or repose and comfort and ease and pleasure-that tomorrow may be richer.”
– James Carroll

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “Isabel”
30 Snatches for time, 135/95 lbs
Times to beat:  Kenny Seeling 1:48 (3/5/2014),  Lori McClelland 1:49 (55 lbs, 7/19/2013),  Jim Hull 2:48 (95 lbs, 7/19/2013),  Dana Bradshaw 3:52 (75 lbs, 3/5/2014)
CrossFit Light (7am)
Benchmark WOD:  “Cindy”
As many rounds as possible in 20 minutes:
– 5 Ring Rows
– 10 Push-ups
– 15 Squats
“Capacity never lacks opportunity. It cannot remain undiscovered because it is sought by too many anxious to use it.”
– Bourke Cockran

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Strength:  1 Pause Back Squat (3-sec pause at bottom) + 1 Back Squat every 90 seconds for 10 rounds.  Go up in weight each round if possible.
Stamina:
3 rounds for time:
– 5 Curtis P’s (power clean + lunge + lunge + push press), 95/65 lbs
– 10 Handstand Push-ups
– 25M Farmers Carry, with 45/25 lb plates (pinch one in each hand!)
“What I need is someone who will make me do what I can.”
– Ralph Waldo Emerson

CrossFit (6am, 5:30pm, 6:30pm)
Endurance:
For time:
– Row 1000M
– 50 Burpees
– Run 1 mile
CrossFit Light (7am)
Work Capacity:
15-12-9-6-3 reps for time:
– KB Swings, 35/18 lbs
– Box Jumps
– Sit-ups
“Young men are apt to think themselves wise enough, as drunken men are apt to think themselves sober enough.”
– Lord Chesterfield

Happy Thanksgiving!  As a reminder, our Wednesday schedule is:  6am, 7am (Light), and 5:30pm.  There is no 6:30pm class, just like a Friday!
CrossFit (6am, 5:30pm)
“Giblets”
5 rounds, rotate each minute.  Complete as many reps as possible.
– Burpee
– Row (calories)
– Squat Clean, 95/65 lbs
– Ring Dips
– REST
CrossFit Light (7am)
Strength:  Power Clean 5-5-5-5-5
Work Capacity:
5 rounds for time:
– 10 Power Cleans, 65/35 lbs
– Run 50M
– Rest 30 seconds
“Excess, upon occasion can be exhilarating, because it prevents moderation from acquiring the deadening effect of a habit. ”
– Somerset Maugham