09/12/10 Sunday is the best day ever!!

Find out what is going to bring you happiness and put all of your energy into it (them) today!! This may be a short-term goal but make sure it will not negatively effect your long-term ones.

CrossFit teaches us not only to push when needed but to take care of our bodies with every chance […]

By |September 11th, 2010|WOD|0 Comments

9.11.10. Cindy on N.O. XPlode

Warmup: See whiteboard at box.

Skill: Power Clean

WOD: *Today’s WOD brought to you by the folks at CF Football.
15 Minute AMRAP of:
1 Round Equals:
3 Power Cleans @ 55% of max
3 rounds of 5 pullups, 10 pushups, 15 squats

Level II:
15 Minute AMRAP of:
1 Round Equals:
3 Power Cleans with 45# bar for men/35# bar for ladies
3 rounds […]

By |September 10th, 2010|WOD|0 Comments

Friday. September 10. Bring Out Your Inner Jerk

Warmup. Mobility WOD.

Skill: Split Jerk.

SWOD: Split Jerk. 1-1-1-1-1-1-1. Find 1RM.
Take a 3 minute break.
15 Pullups
15 Handstand Pushups
12 Pullups
12 Handstand Pushups
9 Pullups
9 Handstand Pushups
6 Pullups
6 Handstand Pushups
3 Pullups
3 Handstand Pushups

Pullups are strict. Handstand pushups are top of head to floor.

Level III:
Same progression as rx’d. Abmat okay on HSPUs.

Level II:
Same progression as above.
Kipping or Band assisted […]

By |September 9th, 2010|WOD|0 Comments

A Note From Coach Craig

I caught an athlete cheating yesterday on reps. And not just missing a “few” but blatantly inflating numbers. At first I was furious but that has waned from fury to just massive disappointment.

There are few things I hate in this life more than cheating and lying. That is NOT what we are here to […]

By |September 9th, 2010|WOD|Comments Off

Thursday. September 9. AMRAPs. Why Did It Have To Be AMRAPs…?

AMRAPs rule. Crush ‘em like the barbarians and war goddesses you all are!

Warmup: You know where to look by now. So look there.

Skill: Hang power clean.

AMRAP in 20 minutes of;
95# Thruster, 5 reps
95# Hang Power Cleans, 7 reps
95# Sumo Deadlift High Pull, 10 reps

Ladies go at 75#

Level III:
AMRAP in 20 minutes. Same movements and […]

By |September 8th, 2010|WOD|0 Comments

Wednesday. September 8. What’s an SWOD? And ATA Apparel Runs Through Brick Walls. Literally.

What’s an SWOD, Coach? Strength WOD, kiddies. Strength WOD.
Work in pairs or triples on your SWOD. Spot one another. Encourage one another.

Warmup: See whiteboard at box.

Skill: Back Squat.

SWOD: Back Squat. 3-3-3-3-3. Find 3RM
3 minute break.
“Test 3″
Tabata Squats
Max Reps of Muscle Ups in 4 minutes. Begin time for muscle ups immediately after the last 10 […]

By |September 7th, 2010|WOD|0 Comments

Tuesday. September 7. Back To Glorious Work

Welcome back cats and kittens. Let’s WOD!

Warmup: See whiteboard at box.

Skill: SDHP. Split Jerk

21-18-15-12-9-6-3 rep rounds of:
Sumo Deadlift High Pull- 75#/55# for ladies
Split Jerk- 75#/55# for ladies

Level III:
75#/55# SDHP
75#/ 55# Split Jerk

Level II:
21-18-15-12-9-6-3 rep rounds of:
45#/35# SDHP
45#/ 35# Split Jerk

Level I*:
3 rounds for time of:
12 SDHP (PVC to 45# bar)
12 Split Jerk (PVC to […]

By |September 6th, 2010|WOD|0 Comments

Monday. September 6. GYM CLOSED


Go. Eat. Play. Laugh. See you tomorrow. Come back in ready to work. Hangovers and too much deliciously bad for us food will not be seen as legitimate excuses for poor performance. And may even warrant some burpees!

Nothing cures whining and hangovers like burpees, lads and ladies!

See ya Tuesday!

By |September 6th, 2010|WOD|0 Comments

Sunday. Rest Day. Fight Gone Bad.


Sunday. Rest Day! Awesome job and a special thanks to all those CrossFitters who participated in the “Run for Ret” WOD. (pics coming soon!) Mike K, Mike R (thanks for getting up with us at the butt crack of dawn Michael and loading up your rig!), Jen […]

By |September 4th, 2010|WOD|1 Comment

09/04/10 Saturday is the Run For “RET”

Remember how precious life truly is!!
Race starts at 8am, be there and ready by 7am!!!

By |September 3rd, 2010|WOD|0 Comments