09/28/10 Tuesday is for “Michael”

Today is a Hero WOD so bring your “A” game in honor of Navy Lieutenant Michael McGreevy.

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Austin Malleolo 20:40 (GHD sit-ups), Kim Malz 23:39 (GHD sit-ups).
Post time to comments.

Option III
Three rounds for time of:
Run 800 meters
50 Good-mornings
50 Sit-ups

Option II
Three rounds for time of:
Run 400 meters
25 Good-mornings
35 Sit-ups

Option I
Three rounds […]

By |September 27th, 2010|WOD|0 Comments

09/27/10 Monday Madness

It is not enough to want to change, at some point you must take the first step on a journey you may not be sure of. For those of you that decide to make a change in your life, either with your health, fitness level, living situation, relationships, friendships, addictions or any negative source, […]

By |September 26th, 2010|WOD|0 Comments

09/26/10 Sunday=Me Day

Hey guys!! As we always say today is a day to rest and enjoy but when we say rest it doesn’t mean you have to sit on the coach all day. Rest days can be what we call an “active rest day”, So instead of pushing yourself to the limits today get out and […]

By |September 25th, 2010|WOD|3 Comments

It’s Here! It’s Here! FGB, Baby! Who’s Coming With Me?!

Event is open from 9am to noon. No experience necessary. $5 minimum donations will be taken in order to compete. Workout will be taking place every half hour(ish) on a first come first serve basis. All proceeds will benefit The Wounded Warrior Project, Livestrong and The CrossFit Foundation. For more info on this GLOBAL […]

By |September 24th, 2010|WOD|0 Comments

Saturday Is An Old Fashioned Fundraising Throwdown!!!

We will be running the workout, Fight Gone Bad (or FGB), every half hour(ish) and on the hour(ish) from 9am to 12pm on Saturday, September 25. No experience in CF is necessary to compete. FGB is a 17 minute workout. Training in all movements and scaling will take place before we begin each time the […]

By |September 24th, 2010|WOD|0 Comments

9.24.10. Friday. Row, Row, Row Your Rower

Last Day Before Fight Gone Bad!!!

Warmup: 800m run.

MWOD: More K-Starr Mobility Awesomeness

WOD:
Four rounds for time of:
Row 500 meters
Rest 3 minutes

Sweet Quote: “Don’t waste life in doubts and fears; spend yourself on the work before you, well assured that the right performance of this hour’s duties will be the best preparation for the hours and […]

By |September 23rd, 2010|WOD|1 Comment

How Is Fight Gone Bad Gonna Go Down on Saturday?

A little vid on FGB to get you ready…

We will be running the workout, Fight Gone Bad (or FGB), every half hour and on the hour from 9am to 12pm on Saturday, September 25. No experience in CF is necessary to compete. FGB is a 17 minute workout. Training in all movements and scaling […]

By |September 23rd, 2010|WOD|0 Comments

9.23.10. Thursday. Thrust This. AGAIN. And, Why Do You CF?

2 Days Before Fight Gone Bad!!!!

Warmup: Whiteboard Warmup

Skill: Muscle-ups. Thruster Warmup.

WOD:
Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Level III:
9-6-3 reps for time of:
135#/95# Thruster
Bar Muscle ups

Level II:
9-6-3 reps for time of:
95#-115#/55#-75# Thrusters
Pullups
Ring or Bar Dips/box dips

Level I:
9-6-3 reps for time of:
PVC to 65# Thruster
Pullups (band or jumping okay)
Box dips/pushups okay

A Note […]

By |September 22nd, 2010|WOD|1 Comment

9.22.10. Wednesday. Jake’s Blog and K-E-L-L-Y… Why? Because Your KellyKellyKellyKelly….

3 Days Left Before Fight Gone Bad!!!

Warmup: Whiteboard Warmup. Active Stretch.

MWOD: K-Starr Mobility Awesomeness

WOD:
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

Level III:
5 RFT
Run 400m
30 Box Jump, 24″/20″ box
30 Wallball shots 16#/12# wallball

Level II:
5 RFT
Run 400m
30 Box Jumps, 20″ box
30 Wallball shots, 14#/12# ball

Level I:
3 […]

By |September 21st, 2010|WOD|2 Comments

9.21.10. Tuesday. Thrust This

4 Days Left Before Fight Gone Bad!!!!

Warmup: Whiteboard Warmup

Skill: Pullups/Weighted Pullups

WOD:
Three rounds, 15-12-and 9 reps, for time of:
135/95 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Level III:
15-12-9 reps for time of:
115#/75# thrusters
35# pullups/pullups

Level II:
15-12-9 reps for time of:
95#/55# thrusters
Pullups/band assisted pullups

Level […]

By |September 20th, 2010|WOD|0 Comments