Monthly Archives: December 2012

December 27th

Skill: Snatch

WOD1: 7 minutes Amrap
see how many power snatches you can get at a weight that challenges you.

WOD 2: 15 minute AMRAP
10 burpee pull-ups
15 kb swings 70/53
20 box jumps 24/20

December 20th

Skill: Hand Stand Pushups

WOD: Karen for Time: 150 Wall Ball 20/14

WOD 2: 15 Minute AMRAP

Bear Crawl down and back
Crab Crawl down and back
25 ab mat situps
25 Hand Release Pushups

December 19th

Skill: Snatch

WOD: “Roving Bear”
5 Rounds for Time D.b. 35/25
4 walking lunges
7 squat cleans
4 walking lunges
7 front squats
4 walking lunges
7 push press
4 walking lunges
7 Split Jerks

December 18th

Strength: Floor Bench
1×10 1×8 5×5 Change grip/Hand placement

Tricep Pushdowns with band 5×20 rest 10 seconds in between sets

WOD: 18 Minute AMRAP
25 Double Unders
10 Sumo D.L.H.P. 95/65
10 Burpees
10 Pullups C.T.B.
10 H.R. Pushups

December 17th

Skill: Strict Press
10×1 5×1 2×3 1×5

WOD 1:
DT: 5 rounds for time155/95
12 dead lifts
9 hang cleans
6 push press

WOD 2: 15 minute AMRAP
Roy Special 10 reps 30/20
Walking lunges down and back. Having one dumb bell over head opposite arm on the way back.
15 TTB

* will post video of Roy special. Great traveling workout. Gets the heart rate pumping.


December 16th

WOD 1:

2 person teams
Race to 10,000 Pounds Ground to over head for Men. 7,500 for Women
Each team determine the weight.
Men Weight
75lb= 133 reps
105= 95
Women’s Weight
45lb= 166

2 Person Team Fran: Partner does 21 squat thruster 95/65lb other partner does 21 chin-ups partner that does 21 squat thrusters does 15 chins and so on!

2 Person Wod: 3

3 sled pushes from each team member. After 2nd team member finishes you each have to do 50 wall ball 20/14 and 50 V-ups

Congrats amber!!!!!

WOD: Amber
3 rounds for time:
12 mountain climber
15 wall ball
12 mountain climbers
15 burpees

WOD 2: amber 2
2 person teams. You will do a 10-9-8-7-6-5-4-3-2-1. You will do 10 and your partner goes and does 10 down to 1.
Box jumps
Kb swings.

December 13th

Skill: Box jump

Work on repeat ability. Work on jumping with DB in hands.


EMOTM for 20 minutes

6 power cleans on even minutes go heavy

10 weighted jumping lunges.

Wanted to work on explosiveness and really attacking this workout. Everyone did awesome today. I think the music choice had something to do with it for the morning class!!!

December 11th


CrossFit for everyone

CrossFit is for Everyone
The large misconception in the fitness community is that CrossFit is only for the young and fit athlete. That is certainly not the case. I would like to inform everyone that CrossFit is for anyone. Achieving optimal health is something everyone can do. We are here to accommodate you and make you feel comfortable, as well as capable. All of our WOD’s (workouts) can be scaled down, even for the person who cannot do an air squat. The purpose of CrossFit is to help you do things you normally thought you were not capable of. CrossFit is functional training and the movements we do are to help you with everyday life. Dead lifts, Squats and other movements seem like complicated movements to the average person but in reality they are functional movements and essential to our well being. A dead lift is equivalent to picking up a bag of groceries from the floor. A squat is equivalent to sitting in and out of a chair. Running, jumping, throwing, and rowing are all functions we do in our daily life even though we don’t notice it or look at it that way. As we get older it is key we do these movements and stay active. Is it possible to achieve optimal health with out a daily workout routine? The answer is no. The key to staying healthy is staying active.