Wednesday, February 29, 2012

WOD: Deadlifts, Push-ups & Box Jumps


Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts, m155# / w115# - Instructional Video - (Courtesy CrossFit)
12 Push-ups
15 Box jumps, m24" / w20"

* Post rounds completed to comments.
** Sat, March 3 - Hill WOD at Skiatook Lake Dam...Bring a friend!

Tuesday, February 28, 2012

WOD: Push Press & Lunges


For time 40-30-20-10:
Push Press, m75# / w45# - Demo Video (Courtesy CrossFit)
Lunges, m75# bar / w45# bar

* Post time to comments.
** Saturday, March 3 - Hill WOD at Skiatook Lake Dam

Monday, February 27, 2012

WOD: "Filthy Fifty"

For time:
50 Box jumps, m24" / w20"
50 Jumping pull-ups
50 Kettlebell swings, m35# / w30#
Walking Lunge, 50 steps
50 Knees to elbows (Demo Video) - Courtesy CrossFit
50 Push press, m45# / w30#
50 Back extensions (Demo Video) - Courtesy CrossFit
50 Wall ball shots, m20# / w15# ball
50 Burpees
50 Double unders

* Post time to comments.
** Saturday, March 3rd - Hill WOD at Skiatook Lake Dam

Saturday, February 25, 2012

WOD: 'Eva"

5 rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
* Post time to comments.

Friday, February 24, 2012

WOD: Burpees

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. Move from flat on the ground to touching an object with both hands that is 6 inches above your max reach.

* Post number of reps completed to comments.

Thursday, February 23, 2012

WOD: "Nancy"

5 Rounds for time of:
Run 400 meters
15 Overhead Squats, m95# / w65#

* Post time to comments.

Wednesday, February 22, 2012

WOD: Run, Ground to OH & Lunges

For time:
Run or Row 1000 meters
Ground to overhead, m135#, w95#, 30 reps
200 Lunges


* Ground-to-overhead options:  clean & press, clean & jerk, deadlift to hang power snatch
* Post time to comments

Tuesday, February 21, 2012

WOD: Thrusters & Burpees

For time:  21-18-15-12-9-6-3
Thrusters, m95# / w65#
Burpees


* Post time & loads to comments.

Monday, February 20, 2012

WOD: Run & Double Unders

For Time:
Run or Row 1600 meters
100 Double Unders
Run or Row 800 meters
50 Double Unders
Run or Row 400 meters

* Post time to comments

Saturday, February 18, 2012

WOD: Double-unders, Pull-ups, OH Squats, Run

Two rounds for time of:
100 Double-unders
50 Pull-ups
25 Overhead Squat, m95#/w65#
Run 1 mile


* Post time to comments
**10am class - Yoga w/ Marla

Friday, February 17, 2012

WOD: "Angie"

For time complete all reps of the following exercises before moving to the next:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

* Post time to comments.

Thursday, February 16, 2012

WOD: Snatch & HS Push-ups

10-9-8-7-6-5-4-3-2-1 for time:
Hang Snatch, 10 reps, m45#/w30#
Handstand Push-ups


* Post time to comments

Hang Snatch - (Demo) - Courtesy Mike Bergener

Wednesday, February 15, 2012

WOD: Push Press, Muscle-ups, Double Unders

Complete as many rounds as possible in 20 minutes of:
5 Push Press, m135#/w95#
3 Muscle-ups (scale: 3 pull-ups & 3 dips)
40 Double Unders



* Post load and rounds completed to comments.

Tuesday, February 14, 2012

WOD: Pull-ups & Sit-ups

For Time:
100 Kipping Pull-ups
100 Sit-ups

Do 10 Burpees at each rest.

* Post time to comments.


Monday, February 13, 2012

WOD: Power Clean, Jerk, Clean&Jerk

5 Rounds for Time of:
5 Power Cleans
5 Jerks
5 Clean & Jerks

m135# / w95#

*Post time and load to comments.


Class Format:  10 min warm-up / 10 min stretch / 10 min technique / WOD will start at the top of the hour

CrossFit Warmup - (Demo) - Courtesy CrossFit Brisbane
Power Clean - (Demo) - Courtesy Mike Bergener
Jerk - (Demo) - Courtesy Mike Bergener

Saturday, February 11, 2012

WOD: KB Swings, Box Jumps, Atomic Sit-ups

* Skiatook Lake Dam Run postponed.

30-20-10 for time of:
KB Swings, m70# / w35#
Box Jumps, m30" / w20"
Atomic Sit-ups, m45# Plate / w25# Plate

* Post time to comments




Friday, February 10, 2012

WOD: Back Squat & Pull Ups

21-15-9 reps for time of:
Back Squat, m185#/w135#
Chest-to-Bar Pull-ups


* Post time and load to comments

** Sat WOD - Skiatook Lake Dam Run
9:15 - depart for Skiatook Lake
10:00 - Warm up
10:15 - Begin WOD
11:15 - Lunch at Mac's Barbeque


BRING A FRIEND! / Bring water


Thursday, February 9, 2012

WOD: Run

8 Rounds for time of:
Run 400 meters
Rest 90 seconds

* Post time to comments

** Sat WOD - Skiatook Lake Dam Run
9:15 - depart for Skiatook Lake
10:00 - Warm up
10:15 - Begin WOD
11:15 - Lunch at Mac's Barbeque


BRING A FRIEND! / Bring water / If it rains, we will stay in town

Wednesday, February 8, 2012

WOD: Run, Thrusters & Pull-ups


3 Rounds for time of:
Run 800 meters or Row 1000 meters
50 Thrusters, m45#/w30# (Demo)
30 Pull-ups

* Post time to comments


** Sat WOD - Skiatook Lake Dam Run
9:15 - depart for Skiatook Lake
10:00 - Warm up
10:15 - Begin WOD
11:15 - Lunch at Mac's Barbeque

BRING A FRIEND! / Bring water / If it rains, we will stay in town

Tuesday, February 7, 2012

WOD: Deadlifts & Double-Unders

3 Rounds for time of:
10 Deadlifts, m275#, w185#
100 Double Unders

* Deadlift demo video (courtesy CF HQ)
* Post time and load to comments

* Saturday WOD - Skiatook Lake Dam Run
9:15 - Depart
10:00 - Warm up
10:15 - Begin WOD
11:15 - Lunch at Mac's Barbeque

BRING A FRIEND! / If it rains we will stay in town / Bring water

Monday, February 6, 2012

WOD: Burpees

For Time:

150 Burpees (Demo)

* Post time to comments.
** Sat WOD - Skiatook Dam
9:15 - Depart the gym for Skiatook Lake Dam
10:00 - Warm-up
10:15 - Begin workout
11:00 - Lunch at Mac's Barbeque (1030 W Rogers Blvd)

BRING A FRIEND!
If it is raining we will postpone the workout and stay in town.

Saturday, February 4, 2012

WOD: Box Jumps, Thrusters, Burpees

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95#/65# Thrusters, 6 reps
6 Bar-facing burpees
____________________

35 GHD Sit-ups unbroken

* 10am - Kipping pull-up clinic

Friday, February 3, 2012

WOD: Push Press, SDHP, Snatch

5 Rounds for time:
21 Push Press, m75#/w45#
15 Sumo Deadlift High-pull, m75#/w45#
9 Hang Snatch, m75#/w45#


* Post time and load to comments.
* Saturday 10am - Kipping Pull-ups clinic (Yoga with Marla will be next Saturday)


Thursday, February 2, 2012

WOD: The Clean

For Time:
25 Hang Power Clean
20 Hang Clean
15 Power Clean
10 Clean
men135# / women75#
______________________
30 Atomic Situps
20 Bars of Death



Wednesday, February 1, 2012

WOD: Run, Wall Climbs


3 Rounds for time of:
Run 800 meters
10 Wall Climbs

* Post time to comments.
* Saturday 10am - Yoga w/ Marla