WOD for Tuesday March 3rd:

WORKOUT OF THE DAY
STRENGTH:
Press 10-8-6-4-2

Sorenson Test
Press 5-5-5+

Sorenson Test
WOD:
Fitness
Performance
10 Minute EMOM
1 DB Thruster
5 Burpees

* Add 1 Thruster each minute
10 Minute EMOM
1 Thruster 95/65
5 Burpees

* Add 1 Thruster each minute

 

Thought for the Day:

Be careful what you water your dreams with. Water them with worry and fear and you will produce weeds that choke the life from your dream. Water them with optimism and solutions and you will cultivate success. Always be on the lookout for ways to turn a problem into an opportunity for success. Always be on the lookout for ways to nurture your dream  ~  Lao Tzu

 

CROSSFIT GAMES 2015 OPENS

In order to keep the heats moving and get through all participants in a reasonable time, we ask that all those who have officially registered and will be submitting scores, Rx’d or Scaled, to please take the Judges Course so they can assist in judging.

Course can be found HERE

Posted in WOD | Leave a comment

Workout of the Day for Monday March 2nd

Strength:

Deadlift

5-5-5+

 

WOD:

5 Rounds of:

:40 Box Jumps/:20 Rest (log reps for each round)

Rest 3 min.

5 Rounds of:

:40 Situps/:20 Rest

Rest 3 min.

5 Rounds of:

:40 Russian Swings

:20 Rest

Posted in WOD | Leave a comment

Saturday Schedule

6:30-8am OPEN GYM

8am Cooperative Class

9am OPENS workout 15.1

Get your workout and and then get out and enjoy the weekend!

Posted in WOD | Leave a comment

WOD for Friday February 27th:

CrossFit OPEN Workout 15.1

Saturday 9am

All Levels Welcome

 

WORKOUT OF THE DAY
STRENGTH:
5 Sets
3-4 Segmented Snatch Grip Deadlifts
12 BB Hip Extensions
Rest 2 Minutes
5 Sets
2 Segmented Snatch Grip Deadlifts - HEAVY
12 BB Hip Extensions
Rest 2 Minutes
WOD:
Fitness
Performance
20 Minute AMRAP
25 Sit Ups
20 BW Good Mornings
1 Length Bear Crawl
1 Length Waiter Walk Left
1 Length Waiter Walk Right

 

Thought for the Day:

“Sing your song. Dance your dance. Tell your tale.”
- Frank McCourt

Posted in WOD | Leave a comment

WOD for Thursday February 26th:

WORKOUT OF THE DAY
STRENGTH:
5 sets
3 Front Squats @2211
5 sets
3 Front Squats @20X1
WOD:
Fitness
Performance
3 Rounds
Row 21 Cal
12 DB Squat Cleans
21 Russian Swings
12 DB Push Press
21 Double Unders or Tuck Jumps

Rest 4 minutes Start next round on next minute
3 Rounds
Air Bike 30 Cal
15 Thrusters 95/65
30 Lateral Hops Over BB
15 Power Cleans 95/65
30 Double Unders

Rest 4 minutes Start next round on next minute

 

Thought for the Day:

“Do one thing every day that scares you.”
- Eleanor Roosevelt

Posted in WOD | Leave a comment

WOD for Wednesday February 25th:

WORKOUT OF THE DAY
STRENGTH:
4 sets
8-10 Seated DB Press @2011
Accumulate :30 Hollow Hold
Rest 2 Minutes
None
WOD:
Fitness
Performance
5 Rounds
10 DB Thrusters
5 Renegade Rows
15 Hollow Rocks
10 DB Thrusters
Rest 2 Minutes
4 sets
:60 Row hard
7 Minute Rest

Rest 3 Minutes

4 sets
:60 Row hard
7 Minutes Rest

 

Thought for the Day:

Behavior is a mirror in which every one displays his own image.  ~   Johann Wolfgang von Goethe

Posted in WOD | Leave a comment

WOD for Tuesday February 24th:

2015 OPENS Start This WEEK!

New this year is a scaled division.

We encourage everyone to participate in the workouts whether they register and submit scores or not.

We will be holding the Opens workouts

on Saturday at the 9am class

If you are planning on submitting your scores please take the Judges Course as we will request that you help judge others.

Questions, talk to a coach

CLICK HERE IF YOU WANT TO REGISTER

 

 

WORKOUT OF THE DAY
STRENGTH:
4 sets
6-8 Single Leg RDL each leg
10 Alternating Bird dogs 2 sec pause at top
2 Minutes Rest
WOD:
Fitness
Performance
6 Rounds
10 Pull Up
150 Single Unders
10 Burpees
Gav
6 Rounds
17 Pull Ups
75 Double Unders
10 Burpees

 

Thought for the Day:

Be noble minded! Our own heart, and not other men’s opinions of us, forms our true honor.  ~  Schiller, Johann Friedrich

 

Posted in WOD | Leave a comment

WOD for Monday February 23rd:

WORKOUT OF THE DAY
STRENGTH:
4 sets
6-8 SA DB Row @3112
Hanging L Hold or Static Hang
Minimum accumulated :30 per round
Rest 2 Minutes
WOD:
Fitness
Performance
21-15-9-15-21
Slam Ball
Hand Release Push Up
Box Jump/Step Up

Cashout: 2 Minute Max Sit Up
Diane
21-15-9
Deadlift 225/155 or 50% 1RM
HSPU

Cashout: 2 Minute Max Sit Up

 

Thought for the Day:

The whole world steps aside for the man who knows where he is going.

 

Posted in WOD | Leave a comment

WOD for Friday February 20th:

WORKOUT OF THE DAY
STRENGTH:
PRess
10-8-6-4-2
Press
5-3-1+
WOD:
Fitness
Performance
10 Rounds
5 Power Clean
5 Burpees
Black & Blue
5 Rounds
10 Power Clean 135/95
10 Burpees

 

Thought for the Day:

“Everyone wants to be appreciated. So if you appreciate someone, don’t keep it a secret.”
- Mary Kay Ash

Posted in WOD | Leave a comment

WOD for Thursday February 19th:

WORKOUT OF THE DAY
STRENGTH:
Deadlift
10-8-6-4-2
Deadlift
5-3-1+
WOD:
Fitness
Performance
1000m Row
then Max Rounds
6 Pull Up
9 Push Up
12 Squats
15 Minute Cap
1000m Row
50 Wall Ball
50 Double Unders
30 Wall Ball
30 Double Unders
10 Wall Ball
10 Double Unders
1000m Row

 

Thought for the Day:

“Pursue something so important that even if you fail, the world is better off with you having tried.”
- Tim O’Reilly

Posted in WOD | Leave a comment