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Archives May 2012

31
May

Daily Workout 6.1.12

CrossFit Total Find your one-rep max for: Back Squat Press Deadlift -OR- O-Lifting Total Find your one-rep max for: Snatch Clean & Jerk -OR- Power Lifting Total Find your one-rep max for: Back Squat Bench Press Deadlift Post your score (total pounds for each movement added together) to comments and compare with 3.31.12. Taking the …

30
May

Daily Workout 5.31.12

Strength & Assistance Work Press 5×5 -OR- Push Press 6×3 -OR- Push Jerk 7×2 Progressive load. 5 sets of Russian Swings. Metcon 5 rounds for time of: 15 Wallballs (20/14) 20 Double Unders Each set must go unbroken or the set needs to be restarted. Post stats for strength and time for metcon to comments. …

30
May

Summer Shape-Up Partner Challenge – Week 3 Standings

Things are getting interesting heading into the final week of the challenge. There’s been a shuffling of positions on the leader board, and Newbie is making a run at the title jumping up from fifth to second. Final Bonus Opportunity There will be a CrossFit Total (CFT) on Friday (6/1/12). To take part in this …

29
May

Daily Workout 5.30.12

Eleven Perform three 5-minute AMRAPs of the following couplets, with one minute of rest after each couplet. The athlete will choose the rep distribution of the couplets BEFORE the WOD begins. Both rep counts must add up to Eleven, and only one rep count is used for the whole WOD. For example, Athlete A chooses …

28
May

Daily Workout 5.29.12

Strength & Assistance Work Back Squat 5×5 -OR- Front Squat 6×3 -OR- Overhead Squat 8×2 Progressive load. 5 sets of Landmine Rows. Metcon Row 2K. Post stats for strength and time for metcon to comments. Compare row time to 2.22.12. Tomorrow (Wednesday) is the last day to sign up for the Gymnastics Clinic! There is …

27
May

Daily Workout 5.28.12

Murph Run 1 Broomile 100 Pullups 200 Pushups 300 Squats Run 1 Broomile For time. Partition the pullups, pushups and squats any way you’d like. If you have a 20lb vest or body armor, wear it, and post time to comments. We will be running only one session at 0930 and EVERYONE is welcome! This …

25
May

Daily Workout 5.26.12

Hope Three rounds of: Burpees Power Snatch (75/55) Box Jump (24/20) Thruster (75/55) Chest to Bar Pullups Hope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a 5-minute round from which a 1-minute break is allowed before repeating. The clock …

24
May

Daily Workout 5.25.12

Strength & Assistance Work Power Clean 6×3 -OR- Sumo Deadlift 5×5 -OR- Trap Bar Deadlift 5×5 Progressive load. 5 sets of Bar Dips. Metcon 10 minute AMRAP DB Clean & Jerk (35/25) Each minute, do 3 Wall Walks. Post stats for strength and reps achieved in metcon to comments. There will be ONE class on …

24
May

2012 Summer Student Special

Are you home from college and want to CrossFit? Then this special is for you! What you get: CrossFit training at our facility for unlimited classes per week. CrossFit is the perfect antidote to a life spent in a classroom or laboratory (not to mention the beer and nachos you may have been eating!). We’ll …

23
May

Daily Workout 5.24.12

Holbrook Ten rounds of: 5 Thrusters (115/85) 10 Pullups 100 meter sprint Rest 1 minute Score each round for time and post to comments, and compare to 9.14.12. US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on …

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