October 29th 2012

Due to the storm, the normal workout is canceled. Try the workout below and post results to comments.

"Sandy"
5 Rounds for Time:
10x Pistols
15x V-Ups
10x Burpees

October 26 2012

Strength: Front Squat 1x5 light, 2x3 medium, 2x1 heavy

Skill: KB Snatch

WOD: 8 min AMRAP
8x Lateral Jumps
16x OH Lunges
24x Pushups

Results October 24 2012

6+ PRs today!!!

October 24 2012

Sorry for missing posts as of late, it hasn't changed the fact that we're still crushing wods.

Strength:
Max Overhead Squat

WOD:
"Fran"
Need I say more?

Results October 22 2012

October 22nd 2012

Strength: Prowler Pushes 5x 50' (225/155)

WOD
For Time:
50x Kb Swing (2/1.5)
15x T2B
20x Shoulder Touches
15x T2B
10x Shoulder Touches
15x T2B
25x KB Swing (2/1.5)

October 19th 2012

Strength: 5x5 Front Squat

WOD
AMRAP 10 min.
10x Ground-to-Overhead (45/35)
15x Hand Release Pushups
30x Double Unders

Results October 16th 2012

October 17th 2012

Well that run yesterday was short, next time there will be no such luck haha.

Strength:
Snatch Landing 10x1

WOD
5 Rounds of:
10x Pullups
Run 200m
15x Wallballs
Rest 1:1

October 16th 2012

Gentleman, those deadlifts yesterday sucked. I'm glad I had the pleasure of suffering through them with you.

Strength:
Shoulder Press 5x5

WOD
For Time:
30x V-Ups
20x Thrusters (115/75)
Run 800m
20x Thrusters (115/75)
30x V-Ups

Results October 15 2012

October 15th 2012

Strength:
15 minutes to find 1RM Clean & Jerk

WOD
3 Rounds for Time:
12x Deadlifts (heavy)
24x Over-the-bar Burpees

October 13th 2012

I saw some great improvement in snatch form yesterday. Keep working at it.

At-Home WOD

AMRAP 15

5x HSPUs
10x Situps
15x Squats

October 12th 2012

For the following strength use your OHS from last week to figure out percentages.

Strength:
Snatch Pulls: 1 Every 30s for 5min @ 100%
Muscle Snatch: 1 Every 30s for 5 min @ 40%
Power Snatch+ Hang Squat Snatch: Every 60s for 10 minutes

WOD:
Burpees: Pick a number of reps (Ex. 20), Perform that many every minute on the minute until failure. Score is competed rounds

October 11th 2012

Yesterday was tough, rest easy today and come back for more on Friday

Results October 10th 2012

Serge: 13:10
Johnny: 8:21

October 10th 2012

Strength
Front Squat: 2 reps EMOM 8 minutes

WOD
5 Rounds for Time:
10x Deadlift (225/155)
10x Airballs (35/20)

Results October 9th 2012

October 9th 2012

Yesterday we were really crushing weight (pun intended).

Strength
3x Max Handstand Pushups

WOD
AMRAP 12 minutes:
15x KB Swings
15x Toes-to-Bar
15x Unbroken Double Unders

PS: It's only 15

Results October 8th 2012

This is from memory so I apologize if I got this wrong:

Jag 7:09
Court 8:34
Serge 8:19
Ed 9:10
Johnny 7:12

October 8th 2012

Let's do this.

Strength:
Overhead Squat 1RM

WOD
5 Rounds for Time:
5x Clean & Jerk (135/95)
Run 200m

October 7th 2012

Rest Day

Gear up for another tough week.

Rest Day Question:
What is your weakest lift?

Post your answer to comments or let me know tomorrow

October 6th 2012

Yesterday we had Marine recruit Anthony working out with us. Good job Anthony.

At-Home WOD

Strength/Skill:
3x Max L-Sit

WOD
For Time
10-9-8....2-1 Reps of
Ground-to-Standing
V-Ups
Hand Release Pushups

Remember, no hands on the ground-to-overheads

Results October 5th 2012

October 5th 2012

Strength:
3x Max Effort Slamball
5x Max Broadjump

WOD
AMRAP 8:
15 yd Handstand Walk
15x Squat Tuck Jumps

October 4th 2012

REST DAY

Take it easy today, if you're able to get some time in on a foam roller, lacrosse ball and/or a tennis ball.

For more info check out the free Crossfit Journal article: Trigger Point Massage.

October 3rd 2012

Good job yesterday guys, it looks like we're going to get better weather this evening.

WOD- "Nicole"
AMRAP 20 minutes:
Run 400m
Max Pullups

Cashout: Car Pushes

If you've been keeping up with your training log, we did this sometime in August. Figure out what your score was from when we did it last so you know what you have to beat today

Results October 2nd 2012

October 2nd 2012

Yesterday was a tough day, everyone gave it their all and it's efforts like that that'll make us closer to "elite".

*Meet at Illick's Mill Rd today!!!

Strength: Inverted KB Carries

WOD
5 Rounds for Time:
4x KB Clean & Jerk (2/1)
8x Box Jumps
12x Ring Rows

Results October 1st 2012