Archive for December, 2012

Schedule Change

Monday, December 31st, 2012

Just a reminder, as of January 2nd there will be changes made to the schedule. Make sure you check the website before you come to class. Have a happy New Year!

The Program…

Monday, December 31st, 2012

Rest as needed between efforts
Power clean 3-3-3 @ 77% 1RM
Push press 3-3-3 @ 72% 1RM


12 min AMRAP
5 Push Press (65/45)
10 KB Swings (53/35)
15 Squats

Angela’s Birthday WOD

Saturday, December 29th, 2012

Happy Birthday Ang!!!

For time:

12x Pullups

29x Situps

67x Double unders

12x Ring dips

29x Wall ball (20#/14#)

67x Kettle bell swings (53#/35#)

12x Knees to elbows

29x Air squats

67x Double unders

45x Turkish get ups (53#/35#)

Post time to comments.

Skill of the month:

Ring Dips/Dips


Friday, December 28th, 2012

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife Amy and three children, Michael, Landon and Olivia.

5 rounds

15x Deadlift (225#/185#)

20x Box jumps (24 inch/20 inch)

25x Pull-ups

Post time to comments.

Skill of the month:

Ring Dips/Dips

Sargent Sargent

Thursday, December 27th, 2012

10 rounds

100-90-80-70-…-30-20-10x reps


Jump rope singles

Post time to comments.

Skill of the month:

Ring Dips/Dips

“Fight Gone Bad”

Wednesday, December 26th, 2012

Compare to Saturday, June 23rd, 2012


Three five minute rounds of:

Wall-ball, 20/14 lbs. ball, 10 ft target (Reps) 1 minute

Sumo deadlift high-pull, 75/55 lbs. (Reps) 1 minute

Box Jump, 20″ box (Reps) 1 minute

Push-press, 75/55 lbs. (Reps) 1 minute

Row (Calories) 1 minute

Rest 1 minute

In this workout you move from each of five stations after a minute. The clock does not stop or rest between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Skill of the month:
Dips/Ring Dips

The 12 Days of CrossFit

Monday, December 24th, 2012

Compare to Saturday, December 24th, 2011

Perform this WOD like the song the 12 Days of Christmas, laddering up by 1 and back down each round. Have fun with this and have a Merry Christmas!

For time:

1 Clean and Press (135lbs/m – 95lbs/f)

2 Front Squats (135lbs/m – 95lbs/f)

3 Thrusters (135lbs/m – 95lbs/f)

4 Deadlifts (135lbs/m – 95lbs/f)

5 Burpees

6 Wall Ball Shots (20lbs/14lbs)

7 Box Jumps

8 Push-ups

9 V-ups

10 Air Squats

11 Kettlebell Swings (53lbs/35lbs)

12 Pull-ups

Post time to comments.

Skill of the month:

Dips/Ring dips

The Program…

Saturday, December 22nd, 2012

Warm up: dodgeball 10 minutes


Burpees: 11-10-9…1
Push Press (95/65) 2-4-6-8…22

You must sprint 100 m after every even round of burpees!

Holiday RSVP 12/24

Friday, December 21st, 2012

Reminder to bring in your money and response cards. I need to notify the venue of our dinner order. If I don’t have responses and cash by Monday, I will have to exclude you from the party. Please bring in RSVPs tomorrow or this weekend.
Extended family and friends are welcome.

Thanks, Audrey


Friday, December 21st, 2012

Compare to Friday, July 27th, 2012

5 rounds

20x Pull-ups

30x Push-ups

40x Sit-ups

50x Squats

Time each round, rest 3 minutes between rounds

Post time to comments.

Skill of the month:

Ring Dips/Dips