Workouts

CrossFit (6am, 5:30pm)
Strength:  Find 1RM Deadlift
Work Capacity:
For time:
– Row 1000M
– 30 Hang Cleans, 95/65 lbs
– 30 Toes to Bar
CrossFit Light (7am)
For time:
– Row 500M
– 25 Jumping Lunges
– 25 Pull-ups
– 25 Dips
– Row 500M
“Every man is free to rise as far as he’s able or willing, but the degree to which he thinks determines the degree to which he’ll rise”
-Ayn Rand

CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:
30-20-10 reps for time of the couplet:
– Thruster, 95/65 lbs
– Pull-up
Kind of like higher-rep “Fran”, right?  Here’s the catch:  you have a partner, and you can only switch movements when your partner is finished with their set as well.  For example, Partner A starts with 30 Thrusters and Partner B starts with 30 Pull-ups at the same time.  When both partners have completed their 30 reps, then they switch and Partner A completes 30 Pull-ups while Partner B completes 30 Thrusters.  And so on…
Time to beat:  Alyssa and Kenny 8:58 (chest-to-bar pull-ups)
“Courage is the discovery that you may not win, and trying when you know you can lose.”
– Tom Krause

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Find 1RM Push Press
Endurance:  Run 1 mile for time
CrossFit Light (7am)
AMRAP in 20 minutes:
– Run 400M
– 10 Box Jumps/Step-ups, 20″
– 10 Hanging Knee-ups
Our attitude toward life determines life’s attitude towards us.”
– John N. Mitchell

CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:
AMRAP in 15 minutes:
– 15 KB Swings, 53/35 lbs
– 10 Box Jumps, 24/20″
– 5 Handstand Push-ups
“If you wait to do everything until you’re sure it’s right, you’ll probably never do much of anything.”
– Win Borden

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Find Back Squat 1RM
Work Capacity:
AMRAP in 12 minutes, with a partner:
– 15 Snatches, 75/55 lbs
– 30 Double-Unders
Partner A completes one round, then Partner B completes a round, and keep going back and forth for 12 minutes.
CrossFit Light (7am)
Tabata Squats, 2 minutes
Rest 1 minute
Tabata Push-ups, 2 minutes
Rest 1 minute
Tabata Burpees, 2 minutes
Rest 1 minute
Tabata Flutterkicks, 2 minutes
“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”
– Maria Robinson

Please note that CrossFit Light and Open Gym are cancelled on Friday this week.
CrossFit (6am, 5:30pm)
Strength:  Deadlift 10-10-10 @ 80% 1RM
Work Capacity:
AMRAP in 10 minutes:
– 20 GHD Sit-ups
– Run 800M
– As many Handstand Push-ups as possible
“The fight is won or lost far away from witnesses–behind the lines, in the gym, and out there on the road, long before I dance under those lights.”
– Muhammad Ali

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Push Press 10-10-10 @ 80% 1RM
Work Capacity:
For time:
– 5 Muscle-ups
– 50 Double-unders
– 4 Muscle-ups
– 40 Double-unders
– 3 Muscle-ups
– 30 Double-unders
– 2 Muscle-ups
– 20 Double-unders
– 1 Muscle-up
– 10 Double-unders
“Setting an example is not the main means of influencing others;  it is the only means.”
 – Albert Einstein

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “Fight Gone Bad”
3 rounds, rotate each minute.  Complete as many reps as possible.
– Wallballs, 20/14 lbs
– Sumo Deadlift High Pull, 75/45 lbs
– Box Jumps, 20″
– Push Press, 75/45 lbs
– Row (calories)
Scores to beat:  Kenny Seeling 400 (6/25/2013),  Ryan Grantham 398 (6/25/2013),  Alyssa Stookey 310 (12/18/2012),  Lori McClelland 304 (3/19/2014)
CrossFit Light (7am)
21-15-9 reps for time:
– Mountain Climbers (4-count)
– Box Dips
– Sit-ups

CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:  “SQT”
3 rounds for time:
– 10 Ground-to-Overhead, 95/65 lbs (can be Snatch or Clean & Jerk)
– Run 200M
Times to beat:  Kenny Seeling 3:45 (5/15/2014),  Andy Booze 4:02 (5/15/2014),  Alyssa Stookey 4:15 (6/30/2012)

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Back Squat 10-10-10 @ 80% 1RM
Work Capacity:
10-8-6-4-2 reps for time of the triplet:
– Squat Clean and Jerks, 95/65 lbs
– Burpee Box Jumps, 24/20″
– Toes to Bar
CrossFit Light (7am)
AMRAP in 15 minutes:
– 10M Walking Lunges with 25/10 lbs plate overhead
– 10 Jumping Squats
– 10M Run back to the beginning
“I love people who harness themselves, as an ox to a heavy cart, who pull like water buffalo, with massive patience, who strain in the mud and the muck to move things forward, who do what has to be done, again and again.”
 – Marge Piercy