Archive for November, 2011

GRIFF

Wednesday, November 30th, 2011

Compare to Wednesday, August 17th, 2011

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Post time to comments.

New Classes!

Tuesday, November 29th, 2011

Monday at 10am are back by popular demand!

NEW! Wed at 6am will be an open mat class.  There will be a coach on staff and a WOD posted, but you can take this time to do the wod, your own WOD or work on a skill.  The coach will be there if you need him, but getting his WOD in at this time also.  Warm up will be on your own.  Thank you!

BACK TO BASICS

Tuesday, November 29th, 2011


This is a good one for the road.

COMPLETE THE BELOW PROGRAM, FOR TIME:

100x JUMPING JAX
100x SIT UPS
100x AIR SQUATS
100x PUSH UPS
100x SUPERMAN

70x JUMPING JAX
70x SIT UPS
70x AIR SQUATS
70x PUSH UPS
70x SUPERMAN

40x JUMPING JAX
40x SIT UPS
40x AIR SQUATS
40x PUSH UPS
40x SUPERMAN

10x JUMPING JAX
10x SIT UPS
10x AIR SQUATS
10x PUSH UPS
10x SUPERMAN

Post time to comments.

Today’s Program

Monday, November 28th, 2011

COMPLETE 10 ROUNDS OF:

200 M SPRINT (.12 Mile)
10x BURPEES
10x CHEST TO BAR PULL UPS

NO REST!

CONCEPT:
FINISH as quickly as possible.  Run hard on each round.

TIPS:
Chest hits the deck on all Burpees.
Chest hits the bar on all Pull-Ups.
Sprints are not at a moderate pace.

Today’s Program

Sunday, November 27th, 2011

4 Rounds of…

400 Meter Sprint

25 Weighted Squats 45lbs./25lbs.

10 SDHP 45lbs./25lbs.

10 Dips

Team Deck Of Cards

Saturday, November 26th, 2011

“The more you sweat in training, the less you bleed in combat.”
Richard Marcinko, Rogue Warrior
We did this WOD at CrossFit The Rock during the week.
It’s a good time!
Begin with 100 meter walking lunges. End with a 400 meter run.
Knees to elbows = Hearts
Star jumps = Diamonds
Med ball push ups = Spades
Thrusters = Clubs
50x Pull ups = Joker 1
100x Mountain climbers = Joker 2
Post time to comments.

Today’s Program

Friday, November 25th, 2011

4 Rounds

25x Burpees

25x Sit-ups with 25#plate

25x KB swings (35#/25#)

25x Squats

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Happy Thanksgiving!

Thursday, November 24th, 2011

Gobble Gobble

Thursday, November 24th, 2011

2 Minutes of work/ 30 sec rest

Pull Ups

Double Unders

No Hand Push Ups

Double Unders

Hollow Rocks

Double Unders

No Hand Push Ups

Double Unders

Pull Ups

Your Score is your total rep count.  Winna Winna, Turkey Dinner!  Total Score wins a Turkey Dinner! Happy Thanksgiving CFM! After you stuff yourself today, kindly sign yourself up for the Paleo Challenge.

Tabata This

Wednesday, November 23rd, 2011

Sumo Deadlift High Pull (45/35)
Wall ball (20/14)
Push-press (45/25)
Box jumps
Ring Rows

This Tabata interval is 20 seconds of work, followed by 10 seconds of rest, repeated for 8 sets. Complete one Tabata interval for each exercise, with a one-minute recovery between exercises.

Your score is the sum total of the lowest scores in each interval. The order of the exercises can be changed.

Post total reps to comments.