12.31.11
SATURDAY
"GOOD BYE 2011"
Done with a Partner
20 Wall Climbs
11 Rounds of:
2 Rope Accents
100m Sled Pull...135/115/90 pounds
cash out: 1mile Run
For Time
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« November 2011 | Main | January 2012 »
December 2011
12.30.11
FRIDAY
"21 GUN SALUTE"
21min AMRAP of:
7 Deadlifts...275/185 pounds
7 G.I. Janes
7 KB Swings...70/53 pounds
For Total Reps
"Ex-plode-stacker" coming soon to CF Games 2012 team WOD- 100m Triple Stacker Walk
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12.29.11
THURSDAY
"JACK RABBIT"
6 Rounds of:
4 10m Shuttle Touches
6 HSPU's...45/25 pound plates
8 Knees to Elbows
(top of every min 3 Burpees)
For Time
The Old Days... October 2009
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Auxiliary: 3x20 Reverse Hypers
12.28.11
WEDNESDAY
"FIRE LINE"
8min AMRAP of:
20 Double Unders
10 Chest to Bar Pull Ups
5 Burpee Box Jumps...24/20" box
For Total Rounds and Reps
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Strength: Deadlift 3x10 @ 65% with bands
12.27.11
TUESDAY
"LOVE HANDLES"
21...15...9 of:
Hang Cleans...135/95 pounds
Front Squat...135/95 pounds
Push Press...135/95 pounds
For Time
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Auxiliary: Shoulder and Hip mobility
**ONLY 5:30pm and 6:30pm CLASSES TODAY**
12.26.11
MONDAY
"COOKIE MONSTER"
10 Rounds of:
18 Sumo-KB Deadlift...70/53 pounds
12 HR Push Ups
6 Toes to Bar
200m Run
For Time
Sean
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**ONLY 5:30pm and 6:30pm CLASSES TODAY**
12.24.11
SATURDAY
"12 DAYS OF CHRISTMAS"
1 Burpee
2 Push Press...95/65 pounds
3 Front Squat...95/65 pounds
4 Hang Cleans...95/65 pounds
5 Deadlifts...95/65 pounds
6 Box Jumps...20/18" box
7 Pull Ups
8 Push Ups
9 Sit Ups
10 Air Squats
11 KB Swings...53/35 pounds
500m Row
For Time
*Whole workout is done like you would sing the song. 1 Burpee, 2 Push Press, 1 Burpee, 3 Front Squats, 2 Push Press, 1 Burpee, 4 Hang Cleans, 3 Front Ssquats, 2 Push Press, 1 Burpee...ect. Until, 500m Row, 11 KB Swings,10 Air Squats, 9 Sit Ups, 8 Push Ups, 7 Pull Ups, 6 Box Jumps, 5 Deadllifts, 4 Hang Cleans, 3 Front Squats, 2 Push Press, 1 Burpee.
(Repeat WOD from 12.22.10)
Merry Christmas Everyone!!!
Molly
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"12 Days" from 12.22.10
12.23.11
FRIDAY
"DECK THE WALLS"
10 Wall Climbs
20 Hang Cleans...135/95 pounds
40 Wall Balls...20/14 pounds...10/8 feet
800m Run
For Time
A couple of silly L-sitters!
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Strength: Squat Clean 6x2 (touch and go)
12.22.11
THURSDAY
"ODE DE TABATA"
Tabata= 20sec work, 10sec rest for 8 rounds
8 Rounds of:
20sec Air Squats
10sec rest then:
20sec KB Swings...53/35 pounds
10sec rest then:
20sec Straight Leg Sit Ups
10sec rest then:
20sec Push Press...75/45 pounds
10sec rest
For Total Reps
CONGRATULATIONS EMILY! Emily placed 1st in Again Faster's online competition to receive a contract for 2012 sponsorship. Hard work pays off!
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Auxiliary: Accumulate 3min in a "L-Sit"
12.21.11
WEDNESDAY
"WOD SCALA"
5 Rounds of:
50 Double Unders
15 HR Push Ups
20 Steps Walking Lunges...45/25 pounds
For Time
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Auxiliary: Tabata Grasshoppers
12.20.11
TUESDAY
"FRAN"
21...15...9 of:
Thrusters...95 pounds
Pull Ups
For Time
Jeff- Fall Brawl 2011
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Strength: Deadlift 3x10
12.19.11
MONDAY
"UNBREAKABLE"
30...20...10 of:
SDLHP's...95 pounds
Box Jumps...24" box
Toes To Bar
For Time
Jeff O.
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Auxiliary: 4min AMRAP of:
Single Arm DB Squat Snatch
12.17.11
SATURDAY
"BADGER"
3 Rounds of:
30 Squat Cleans...95/65 pounds
30 Pull Ups
800m Run
For Time
**PR Board Worthy**
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.Post time and load to comments
12.16.11
FRIDAY
"WHIRLPOOL"
4min AMRAP of:
Rowing for meters
1min Rest then:
4min AMRAP of:
6 DB Rotational Push Ups (choose your weight)
12 Straight Leg Sit Ups
For Total Points
(add total meters rowed to total weight lifted for rotational push ups = score)
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Stregth: Floor Press 5x3 (bench press from the floor)
***NEW CLASS TIMES BEGINING Monday Jan. 2nd 2012***
Monday- Friday
6:00am
9:00am
12:00pm
*5:00pm
*6:00pm
*7:00pm
12.15.11
THURSDAY
"THE PERFECT STORM"
63 Double Unders
21 Hang Snatches...115/75 pounds
1mile Run
45 Double Unders
15 Hang Snatches...115/75 pounds
800m Run
27 Double Unders
9 Hang Snatches...115/75 pounds
400m Run
For Time
Nick- First day at Explode, Squat Snatches... not bad.
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12.14.11
WEDNESDAY
"BONE CHILLER"
400m Run
21 KB Swings...70/53 pounds
21 Burpees
400m Run
15 KB Swings...70/53 pounds
15 Burpees
400m Run
9 KB Swings...70/53 pounds
9 Burpees
For Time
**Anyone interested in competing in the garage games on January 14th at CrossFit 610, register here:
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Strength: Front Squat 3x3
12.13.11
TUESDAY
"PRAIRIE FIRE"
(compliments of CFNE)
12 HSPU's...25/floor
2 Power Cleans...155/105 pounds
10 HSPU's...25/floor
4 Power Cleans...155/105 pounds
8 HSPU's...25/floor
6 Power Cleans...155/105 pounds
6 HSPU's...25/floor
8 Power Cleans...155/105 pounds
4 HSPU's...25/floor
10 Power Cleans...155/105 pounds
2 HSPU's...25/floor
12 Power Cleans...155/105 pounds
For Time
**DOING ANOTHER ORDER OF HOODIES IF YOU MISSED OUT**
**post to comments with your name and size**
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Strength: 3x5 Negatives to depth HSPU's
12.12.11
MONDAY
"THE SKINNY"
12min AMRAP of:
3...6...9...12...15...18...21...ect. of:
Wall Balls...20/14 pounds
Deadlifts...185/125 pounds
For Rounds and Reps
Saturday's 2009 CF GAMES Chipper
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Auxiliary: 3x50m Sliders
12.10.11
SATURDAY
"2009 CROSSFIT GAMES CHIPPER"
15 Squat Cleans...155/105 pounds
30 Toes to Bar
30 Box Jumps...24/20" box
15 Muscle Ups
30 Push Press...95/65 pounds
30 Double Unders
15 Thrusters...135/95 pounds
30 Pull Ups
30 Burpees
300 feet Walking Lunge...45/25 pounds
(35min time cap)
For Time
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12.9.11
FRIDAY
"GRIZZABELLE"
30reps Squat Snatch...155/105 pounds
For Time
"Young Bull" Bret
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Auxilliary:
30reps G.I. Janes
For Time
12.8.11
THURSDAY
"DRANK"
10-1 of:
KB Swings...70/53 pounds
Gobblet Squats...70/53 pounds
Plyo-HR Push Ups...45 pound plate
For Time
"Young Bull" Jack
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Auxiliary: 3min AMRAP of: Double Unders
12.7.11
WEDNESDAY
"2 BEARS IN A BAR"
12min AMRAP of:
9 Hang Cleans...115/75 pounds
6 Toes to Bar
(every 2min 10m Bear Crawl)
For Total Reps
Bill
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Strength: 3x5 Shoulder Press
12.6.11
TUESDAY
"QUICK FIX"
(revised)
8 Rounds of:
3 Burpees
6 Burpee Box Jumps...20/18" box
9 Box Jumps...20/18" box
1min Rest
For Time
(repeat WOD from 8.5.11)
Starting a petition to bring back MJ...
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Auxiliary: 1x800m Run
12.5.11
MONDAY
"WYATT ERP"
6 Rounds of:
10 Pull Ups
12 Wall Balls...20/14 pounds
For Time
Brian- OTG Fitness Challenge 2
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Strength: Back Squat 3x5
12.3.11
SATURDAY
"THROWDOWN"
20min AMRAP of:
30 Air Squats
25 Push Ups
20 Pull Ups
15 Deadlifts...185/115 pounds
10 Hang Cleans...185/115 pounds
5 Push Jerks...185/115 pounds
For Total Reps
**Brad Feaser of Hearty Films is showing a short film at Kildares in Manyunk tonight at 8pm. If you are interested in checking it out go to www.heartyfilms.eventbrite.com tickets are $10.**
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12.2.11
FRIDAY
"CHIP TO MY LOO"
400m Sled Pull...45/25 pounds
2 Rope Accents
30 Double Unders
25 KB Swings...70/53 pounds
20 Calorie Row
15 Toes to Bar
10 Bear Complex's...95/65 pounds
5 Muscle Ups
(sub 3 ring rows, 3 ring dips per MU)
400m Run
For Time
Brad, Fall Brawl 2011
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