WOD for 23 JAN 2016

0500 and 1140ish at the Fred!

 

The Grand Opening went great!

On to business!

 

Warm up:

Every 1 min for 10 mins, alternating between:

15 Row Calories

20 Wall Balls, 20/14 lbs, 10 ft

That is not a Warm up Julie.

 

Oly:

1 Pause Squat Snatch, pick load

Every 1 min for 15 mins.

Bar pauses at knee then you complete the snatch

 

Strength:

Alt EMOM

Bench Press 7-7-7-7-7, using heaviest weight per set

Front Squat 7-7-7-7-7, using heaviest weight per set

 

 

 

 

 

WOD for 20 JAN 2016

0500 and 1140ish at the Fred!

Julie is evil.

I have decided it.

Why you ask?

Because she programmed the 7s three times in one year.

 

Warm Up:

As many reps as possible in 2 mins of:

Double Under

 

WOD:

The Sevens

7 rounds for time of:

7 Handstand Push Ups

7 Thrusters, 135/95 lbs

7 Knees To Elbows

7 Deadlifts, 245/175 lbs

7 Burpees

7 Kettlebell Swings, 2/1.5 pood

7 Pull-ups

 

 

WOD for 18 JAN 2017

0500 and 1140ish at the Fred!

Wow 15.3 was no joke. And the mess Julie has for us today brooks no crap either.

 

Warm Up:

Complete as many rounds as possible in 7 mins of:

6 Single Leg Romanian Deadlifts, Right

6 Single Leg Romanian Deadlifts, Left

8 Single Arm Thrusters, Right

8 Single Arm Thrusters, Left

10 Handstand Shrugs

 

WOD:

40-30-20-10 reps, for time of:

Sumo Deadlift High-pull, 75/55 lbs

Push Press, 75/55 lbs

 

Bar starts from ground on push-press.

10 min time cap

 

Strength:

Find your Squat Snatch 1 Rep Max.

WOD for 17 JAN 2016

0500 and 1140ish at the Fred!

 

Reminder! Our Website is about to go black so we need to pass the collection plate to renew our subscription! It cost 100 dollars for the year.

 

The Grand Opening for Lebanon CrossFit is this coming Saturday so I will be out Thursday and Friday to do that.

 

Here are the OPs:

Warm Up:

3 rounds, 45 secs per station, of:

Hollow Rock Rest 15 secs

Ball Slam Rest 15 secs

Burpee Rest 15 secs

 

WOD:

15.3!

Complete as many rounds as possible in 14 mins of:

7 Muscle-ups

50 Wall Balls, 20/14 lbs, 10/9 ft

100 Double Unders

 

This one sucked.

 

Conditioning

Each for distance:

Row, 15 x 30 secs

Rest 30 secs between efforts.

WOD for 12 JAN 2017

0500 and 1140ish at the Fred

If you are a CFL1 and want coaching experience please contact us. We offer no salary, no benefits, no retirement but lots of hugs.

 

So first things first,

The yearly payment for the website is coming up. It is 100 dollars total and if anyone wants to throw ten dollars for it, it would certainly help out.

 

Second thing, HAPPY BIRTHDAY DAD!

 

 

Third thing…

It is time for our yearly horrific team workout!

 

Team WOD!

Grab a person of similar size.

One athlete working at a time!!!

 

6 RFT

Farmers Carry x 4 laps   70/53 each hand (Each athlete does 2 laps, that is down and back=2 laps)

Firemans Carry x 4 laps (Each athlete does 2 laps)

20 x KB deadlift with 140/106 (Each partner will do 10 each round)

Prowler push w/ heavy weight x 2 laps (Each athlete does one lap)

WOD for 11 JAN 2016

1140ish at the Fred

I am going to be at a range today so don’t wait on me!

 

Warm up:

Complete as many rounds as possible in 7 mins of:

Row, 250 m

10 Wall Balls

10 Burpees

5 Chin Ups

 

WOD:

AMRAP 8

As many reps as possible in 8 mins of:

7 Thrusters, 135/95 lbs

1 Pull-up

1 Chest-to-bar Pull-up

1 Bar Muscle-up

7 Thrusters, 135/95 lbs

2 Pull-ups

2 Chest-to-bar Pull-ups

2 Bar Muscle-ups

Etc etc

until time runs out.

 

Strength:

Alt emom x 10min

Shoulder Press 3-3-3-3-3, using heaviest weight per set

Back Squat 3-3-3-3-3, using heaviest weight per set

 

 

WOD for 10 JAN 2016

1140ish at the Fred

If you are or know anyone who is a CF-L1 please let me know as my time is quickly coming up that I leave the Army and thus our beloved group. Sad? Yes, I know. Tragic? Certainly. Distressing to the tenth degree? Unquestionably.

Here are the OPs:

 

Warm Up:

Complete as many rounds as possible in 6 mins of:

Single Arm Overhead Carry, Right, 40 ft

Single Arm Overhead Carry, Left, 40 ft

6 Single Arm Kettlebell Thrusters, Right

6 Single Arm Kettlebell Thrusters, Left

8 Handstand Push-ups

 

WOD:

Complete as many rounds as possible in 12 mins of:

10 Overhead Squats, 115/75 lbs

Back Rack Walking Lunge, 115/75 lbs, 40 ft

10 Bent Over Barbell Rows, 115/75 lbs

Back Rack Walking Lunge, 115/75 lbs, 40 ft

 

Strength:

Bench Press 3-3-3-3-3, using heaviest weight per set

Front Squat 3-3-3-3-3, using heaviest weight per set

 

Treat this as an alternating EMOM. During the ODD min you will complete 3 reps of bench press. During EVEN min you will complete 3 reps of front squat. Gradually increase load of each movement with each set to make it as difficult as possible. Reps must be unbroken for the workout to qualify as prescribed.

 

Skills:

As many reps as possible in 5 mins of:

Muscle-up