Archive for January, 2011

DESTRUCTION ll

Monday, January 31st, 2011

Set your clock, stations and loads.  Clocks are set for 1 minute intervals.

At the top of each minute, begin the below program.  Work until you fail to meet your time for TWO sets in a row.  You should be working for at least 20 minutes.

5 SIT UPS
4 JUMPING JAX
3 RING PUSH UPS
2 PULL UPS
1 CLEAN & PRESS (135#/95#)

THEN (after you fail above):

RUN 1 MILE

CONCEPT:
Development of endurance through intense repetition and explosive work.  Set your stations and clocks –work hard as quickly as possible.  The faster you work, the longer your rest is.  At the top of each minute, begin again.

TIPS:
GO hard at each station as quickly as possible.

SUBSTITUTES:
If you have no rings, set yourself up for decline push-ups or push-ups on a Medicine Ball.

Rest Day

Sunday, January 30th, 2011

Welcome back Frank, keep up the good work!

For time:

Saturday, January 29th, 2011

Welcome to the club Brad!

Run 400m
40x DB push press (40#/30#)
40x Squat jumps
40x Sumo deadlift high pull (75#/55#)
40x Push-ups
40x Thrusters (45#)
40x Broad jumps
40x Hand to hand KB swings (45#/35#)
40x Star jumps
400x Jump rope singles

Post rounds to comments.

“The Challenge”

Friday, January 28th, 2011

20 Minute AMRAP

It’s a Team WOD today!

First, split up into 2 teams.

Next, all together, everyone must complete 35 reps. of  wallball (20lb.m/14lb.w).

Then, each team must perform:

100x Push ups

100x Squats

100x Push Presses (35lb.w/45lb.m)

Team who has the most rounds completed when time is up wins!  Good Luck and enjoy.

Michael

Thursday, January 27th, 2011

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 rounds
Run 800m
50x Back extensions
50x Sit-ups

Post rounds to comments.

Bonus:
10 Rounds
10x Shovels
1x Handstand Pushups

No 6am & 7am classes for Thursday 01/27/11

Wednesday, January 26th, 2011

Due to the weather there will be no 6am & 7am classes. All other classes will be as scheduled. (01/27/11)

Josh

Wednesday, January 26th, 2011

21x Overhead Squats (95#/65#)
42x Pullups
15x Overhead Squats
30x Pullups
9x Overhead Squats
18x Pullups

Post time to comments.

Skill Work:
Intro to Striking

McGhee

Tuesday, January 25th, 2011

– Courtesy of CrossFit Inc.

AMRAP for 30 min
5x Deadlifts (275#/185#)
13x Pushups
9x Box jumps

Post rounds to comments.

Skill Work:
Overhead Squats

For time:

Monday, January 24th, 2011

– Courtesy of CrossFit Inc.

Scale load as needed
Every minute on the minute do 5x burpees
In between sets of burpees knock off as many 135# clean & jerks as possible.
Goal is to hit 100x clean & jerks, your score is the time it takes you to get there.

Post rounds to comments.

Skill Work:
Clean & Jerk

Rest Day

Sunday, January 23rd, 2011

J-E-T-S, Jets! Jets! Jets! Jets!