Workouts

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Strength:  3 Pause Front Squats every 2 minutes, for 5 rounds
Work Capacity:
5 rounds for time:
– 12 KB Swings, 70/53 lbs
– 12 Toes to Bar
– 12 Box Jumps, 24/20″
“The surest way not to fail is to determine to succeed.”
– Richard Brinsley Sheridan

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  5 Thrusters every 3 minutes, for 15 minutes.  Try to increase in weight each round.
Work Capacity:
For time:
– Run 800M
– 5 rounds of 12 Pull-ups, 6 Handstand Push-ups
– Run 800M
CrossFit Light (7am)
Strength:  Push Jerk 5-5-5-5-5
Work Capacity:
21-15-9 reps for time of the triplet:
– 4-count Mountain Climbers
– Push Jerk, 65/35 lbs
– Sit-ups

“A gem cannot be polished without friction, nor a man perfected without trials.”
-Chinese proverb

CrossFit (10am)
Work Capacity:
2 rounds for time:
– Run 800M
– 10 Wall Walks
– 10 Box Jumpovers, 30/24″
– Row 1000M
“Be not afraid of growing slowly; be afraid only of standing still.”
– Chinese Proverb

CrossFit (6am, 5:30pm)
Work Capacity:
3 rounds for time:
– 30 Wallballs, 20/14 lbs
– 15 Hang Power Cleans, 135/95 lbs
Stamina:
As many Rope Climbs (legless if possible) in 5 minutes
CrossFit Light (7am)
Strength:  5 Push Press every 2 minutes, for 10 minutes
Work Capacity:
3 rounds for time:
– 10 Push Press, 65/35 lbs
– 10 Kettlebell Swings, 35/18 lbs
– Run 400M
“Beautiful young people are accidents of nature, but beautiful old people are works of art.”
– Eleanor Roosevelt

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Strength:  3 Deadlifts every 90 seconds, for 15 minutes.  Touch and go on the ground, and increase weight each round if possible.
Work Capacity:
5 rounds, each round is 3 minutes:
– Minute 1:  7 Kettlebell Swings, 70/53 lbs
– Minute 2:  7 Chest-to-bar Pull-ups
– Minute 3:  Hollow body hold 30 seconds, Rest 30 seconds
“Knowing yourself is the beginning of all wisdom.”
– Aristotle

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD: “Grace”
30 Clean and Jerks for time, 135/95 lbs
Times to beat:  Andy Booze 1:58 (4/24/2013),  Craig McGinnes 3:42 (4/24/2013, 65 lbs), Tracy Giuffreda 3:42 (4/24/2013, 55 lbs),  Alyssa Stookey 4:02 (2/19/2014)
CrossFit Light (7am)
Work Capacity:
AMRAP in 20 minutes:
– 20 Walking Lunges
– 10 Burpees
– 250M Run
“The steeper the mountain, the harder the climb, the better the view from the finish line.”
 – Anonymous

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Strength:  3 Squat Snatch every 90 seconds, for 15 minutes
Endurance:
8 rounds for time:
– Run 200M
– Rest 1 minute
“It has been said that democracy is the worst form of government except for all the others that have been tried.”
– Sir Winston Churchill

CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:
8 rounds, once every 2:30:
– 15 KB Swings, 53/35 lbs
– 10 Burpee Box Jumps
– Run 100M
Strength:  15 minutes to find 1RM Push Jerk
CrossFit Light (7am)
Strength:  Press 5-5-5-5-5
Work Capacity:
For time:
– Row 1000M
– 25 Presses, 45/15 lbs
– 25 Ring Rows
“The greater the obstacle, the more glory in overcoming it.”
 – Confucius

Happy Halloween!!  In honor of this kids’ holiday, the 5:30 class is cancelled tomorrow.  Everyone get out there and get some Paleo candy…
Remember we also have Open Gym from 12:00pm to 1:30pm tomorrow as well.
CrossFit (6am)
Strength:  2 Back Squats every 2 minutes, for 10 minutes total
Teamwork:
Working with a partner complete the following for time.  Only one person can be working at a time but you can split the reps as you’d like:
– 100 Wallballs, 20/14 lbs
– 75 Power Cleans, 135/95 lbs
– 50 Pull-ups
CrossFit Light (7am)
Strength:  Overhead Squat 5-5-5-5-5
Work Capacity:
10-9-8-7-6-5-4-3-2-1 reps for time:
– Overhead Squat, 45/15 lbs
– Box Jump, 24/20″
– Sit-up
“Those who think they have no time for bodily exercise will sooner or later have to find time for illness.”
– Lord Edward Stanley

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Strength:  Every 90 seconds for 15 minutes, 1 Hang Clean + 1 Clean.  Increase in weight each round if possible.
Work Capacity:
AMRAP in 10 minutes:
– 15 Ring Dips
– 20 Pistol Squats
“One of the rules of caution is not to be too cautious.”
– Bahya ibn Paquda