Workouts

CrossFit (6am, 5:30pm)
Work Capacity:
AMRAP in 15 minutes:
– 5 Kettlebell Squat Snatches, right arm, 35/18 lbs
– 5 Kettlebell Squat Snatches, left arm, 35/18 lbs
– 50 Double-Unders
“It is our attitude at the beginning of a difficult task which, more than anything else, will affect It’s successful outcome.”
– William James

Please note per our post earlier in the week, there will not be a 6:30pm class on Thursday.  Try to get there at 5:30 and partner up!
CrossFit (6am, 5:30pm)
Teamwork:
Split the following with a partner, for time.  Only one person can be working at a time.
– 3 minute Handstand Hold (on the wall)*
– 100 Squats
– 50M Handstand Walk**
– 100 Squats
– 30 Handstand Push-ups***
Scaling instructions:
* Plank Hold (on hands, not elbows)
** 100M Wheelbarrow Walk
*** 60 Push-ups (hand release at bottom)
“Survival can be summed up in three words… Never Give Up.  That’s the heart of it, really.  Just keep going.”
 – Bear Grylls, British SAS commando, Discovery Channel host
“We’re not trying to train you, we’re trying to kill you.”
 – British SAS instructor
 

CrossFit and CrossFit Light (6am, 7am, 5:30pm, 6:30pm)
Benchmark WOD:  “Nicole”
As many rounds and reps as possible in 20 minutes:
– Run 400M
– Max set of Pull-ups
Scores to beat:  Kenny Seeling 7 rounds, 90 pull-ups (6/16/2012),  Craig Eversole 6 rounds, 70 pull-ups (6/16/2012)

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Overhead Squat 1-1-1-1-1-1-1 (find your 1RM)
Stamina:  Test your max # of Pull-ups without dropping off the bar
CrossFit Light (7am)
For time:
– 25 Push-ups
– 50 Sit-ups
– Run 800M
– 50 Back Extensions
– 25 Ring Rows
“There are no limits.  There are plateaus, but you must not stay there, you must go beyond them.  A man must constantly exceed his level.”
 – Bruce Lee

CrossFit (9am)
5 rounds for time:
– Overhead Lunge, 45/25 lbs, 50 ft
– 21 Burpees
“It is our attitude at the beginning of a difficult task which, more than anything else, will affect It’s successful outcome.”
– William James

Denee here with your WOD post for the day.  I took over because the 11th is Ryan’s birthday, so I wanted to make sure he didn’t think he was getting out of Birthday Burpees. Happy Birthday, Ryan!
Warm up:
34 Burpees
CrossFit (6am, 5:30pm)
Strength:
Every 90 seconds for 10 rounds, do 1 Push Press + 1 Push Jerk + 1 Split Jerk.  Increase weight when possible so that the last round is a max for the day.
Work Capacity:
In 6 minutes, Row 1000M then do as many GHD Sit-ups as possible
CrossFit Light (7am)
3 rounds for time:
– Row 300M
– 20 Wallballs, 14/10 lbs
– 10 Pull-ups
“Take a chill pill.”
 – Ryan Wolf, circa 1988 (seriously, he thinks he made that up!)

CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:
For time:
– 100 Double-Unders
– 25 Kettlebell Swings, 70/53 lbs
– 100 Double-Unders
– 25 Pull-ups
“We gain strength and courage and confidence by each experience in which we really stop to look fear in the face… we must do that which we think we cannot.”
 – Eleanor Roosevelt

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  Run 1 mile for time
Endurance:  Run 20 minutes for max distance
CrossFit Light (7am)
21-15-9 reps for time:
– Walking Lunges
– Thruster, 65/35 lbs
– Ring Rows
– Hanging Tuck-ups
“Always bear in mind that your own resolution to succeed is more important than any other.”
-Abraham Lincoln

CrossFit (6am, 5:30pm, 6:30pm)
Strength:
3 Squat Cleans every 90 seconds for 10 rounds.  Increase the weight when possible so that the last round is a 3-rep max for the day.
Work Capacity:
For time:
– 30 Wallballs, 20/14 lbs
– 20 Kettlebell Snatches, 53/35 lbs
– 10 Squat Cleans, using last weight lifted in Strength workout
– 20 Kettlebell Snatches, 53/35 lbs
– 30 Wallballs, 20/14 lbs
“Think like a bumblebee, train like a racehorse.”
– Joe Friel

CrossFit (6am, 5:30pm, 6:30pm)
Strength:
3 Hang Snatches every 90 seconds, for 10 rounds.  Increase weight when possible so the last set is a max for the day.
Work Capacity:
10-9-8-7-6-5-4-3-2-1 reps for time:
– Power Snatch, 115/75 lbs
– Ring Dip
CrossFit Light (7am)
5 rounds for max reps:
– 1 minute Push Press, 65/35 lbs
– 1 minute Sit-ups
– 1 minute Single Unders (Double Unders count as two!)
– 1 minute rest
“Errors of opinion may be tolerated where reason is left free to combat it.”
-Thomas Jefferson