Monday, September 1, 2014

WOD - TUESDAY, SEPTEMBER 2ND 2014

* THIS IS THE LAST WEEK OF 7AM CLASSES.

HOTSHOTS

HOTSHOTS

HOTSHOTS

HOTSHOTS


HOTSHOTS 

WARM-UP
1 MIN DOUBLES
50 V-UPS FOR TIME
10 KB SWINGS (LIGHT/MED)
REVIEW AND DRILL PUSH PRESS

STRENGTH
15 MIN TO FIND 5RM PUSH PRESS

WOD
AMRAP 10 MIN
1.1.1.2.2.2.3.3.3.4.4.4....ETC
PUSH PRESS (95/65)
T2B
KB SWINGS (53/35)

RESULTS FROM 9/1/14

Sunday, August 31, 2014

WOD - MONDAY, SEPTEMBER 1ST 2014

* 1 CLASS MONDAY, SEPTEMBER 1ST @9:00AM! DO NOT BE LATE.

PAT AND BARB AWWWW!



JULIA AND MICHELLE!

FOR THOSE OF YOU WHO DIDNT COME ON SUNDAY PAULY D WAS IN THE HOUSE FOR A WORKOUT!

RACHEL AND DIANA!


WARM-UP
400M RUN
10 RING ROWS
7-10 STRICT PULLUPS
15 AIR SQUATS
50 V-UPS FOR TIME
REVIEW AND DRILL POWER CLEANS

WOD
"HOTSHOTS 19"
6 ROUNDS
30 AIR SQUATS
19 POWER CLEANS (135/95)
7 STRICT PULLUPS
400M RUN

* NO STRICT = KIPPING PULLUPS
* NO KIPPING PULLUPS = RING ROWS

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Foundation where 100 percent of the donations will be distributed to the families.

ENDURANCE RESULTS!

OLYMPIC LIFTING RESULTS!

SUNDAY RESULTS!

Saturday, August 30, 2014

WOD - SUNDAY, AUGUST 31ST 2014

* 1 CLASS ON MONDAY, SEPTEMBER 1ST AT 9:00AM!

** THIS WILL BE THE LAST WEEK OF 7:00AM CLASSES.

CHRISTINE!

LAUREN!

CARNEY!

CARRIE!


WARM-UP
800M RUN
20 ABMAT SITUPS
20 WALLBALL SITUPS
5 BURPEES
5 BOX JUMPS
5 BURPEE BOX JUMPS

WOD (REPEAT FROM 1/5/14)
8 ROUNDS (EACH PERSON)
20 WALLBALL SITUPS (20/14
10 BURPEE BOX JUMPS (24/20)

* 1 PERSON WORKS AT A TIME
* 1 PERSON COMPLETES FULL ROUND WHILE OTHER RESTS

Friday, August 29, 2014

WOD - SATURDAY, AUGUST 30TH 2014

OPEN GYM WILL LOOK A LITTLE DIFFERENT TOMORROW...
     Chris, our physical therapist and exercise physiology fanatic has created physical performance tests specific for CrossFit athletes.  The tests are awesome and they can really help you identify strengths and weaknesses, give you advice on how to improve, and even burn calories more effectively.  
     If you signed up already be ready to give it your all! If you are still interested, stop on by between 9:45-12pm!  All tests are FREE TOMORROW (Saturday) so take advantage – you’re going to want to take all four of them!  Let’s all support Chris and VO2themaxx!
    
*THERE WILL STILL BE OPEN GYM AS USUAL.

* 9:00AM CLASS ONLY ON MONDAY, SEPTEMBER 1ST.

* NEXT WEEK WILL BE THE LAST WEEK OF 7AM CLASSES.


ELLIOT HAD THE TOP SCORE UNTIL MR COOK CAME IN AND GOT A 6!

GREG AND MATT FOULDS!

JEREMY DEADLIFTING MAYBE POOPING?

ED GETS HIS BAR MUSCLE-UP! CONGRATS!

JAKE IS LEAVING FOR COLLEGE, WISHING YOU ALL THE BEST PAL!

HUSBAND WIFE TWINZZZZIEEEEEZZZZ - MATTY AND GINA!

HUSBAND WIFE TWINZZZZIEEEEEZZZZ - BIG SEXY AND CORT.


OLYMPIC WARM-UP
A. 100 DOUBLES OR 200 SINGLES
B. BARBELL CYCLING AND REVIEW STANDARDS

OLYMPIC LIFTING CLASS
A. 17 MIN TO FIND 1RM SNATCH
B. 17 MIN TO FIND 1RM CLEAN AND JERK
C. 50 V-UPS FOR TIME REST 2 MIN 25 V-UPS FOR TIME

ENDURANCE WARM-UP
200M ROW
200M RUN
20 PUSH-UPS WITH 3 SEC PAUSE AT TOP OF EACH REP
25 WALKING LUNGES
MOBILITY

ENDURANCE WOD

15 ROUNDS OF:
100M ROW
30 SEC REST

THEN:

15 ROUNDS OF:
200M RUN
1 MIN REST


RESULTS FROM 8/29/14


Thursday, August 28, 2014

WOD - FRIDAY, AUGUST 29TH 2014

JAY GOT MARRIED TODAY. CONGRATS PAL!!!!!!!`


* ON MONDAY, SEPTEMBER 1ST LABOR DAY WE WILL BE HAVING 1 CLASS AT 9AM ONLY! ITS GONNA BE A GOOD ONE!!!!!!


WARM-UP
400M RUN
1 SET OF 1 MIN PLANK + 1 MIN SIDE PLANK EACH SIDE
REVIEW AND DRILL DL
MOBILITY

WOD 1
"ROWLING"

* WINNER OF EACH CLASS WILL GET A PRIZE.
* EACH ROW HAS TO BE A SPRINT. (EIDENS!)

WOD 2
BARRAZA
AMRAP 18 MIN
200M RUN
9 DEADLIFTS (275/185)
6 BURPEE BAR MUSCLE-UPS
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. 

He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. 
RESULTS FROM 8/28/14

Wednesday, August 27, 2014

WOD - THURSDAY, AUGUST 28TH 2014





WARM-UP
400M RUN
2 X 30 - PARTNER ASSISTED LEG RAISES
REVIEW AND DRILL POWER SNATCHES AND OHS

STRENGTH
FRONT SQUAT - 4X3@93% OF YOUR 3RM.
1 SET EVERY 3 MIN

WOD
EMOM 12 MIN (ALL IN SAME MIN)
2 WALL-CLIMBS
3 POWER SNATCHES (155/105)
4 OHS

RESULTS FROM 8/27/14


Tuesday, August 26, 2014

WOD - WEDNESDAY, AUGUST 27TH 2014

ROB TRYING TO KEEP UP WITH HIS 7PM CLASS!

6AM!

NEED A LITTLE HELP FROM A FRIEND! PAT AND MORDY!

VINNY AND JENN!



WARM-UP
1 MIN DOUBLES
250M ROW
10 STRICT PULLUPS
3 SETS - 1 MIN ON 1 MIN OFF BICYCLE CRUNCHES

STRENGTH
5 SETS TO FIND 5RM WEIGHTED STRICT PULLUP - INCREASE WEIGHT EACH SET
NO STRICT PULLUPS = MAX WEIGHT NEGATIVE :45 SEC

WOD
4 ROUNDS EACH FOR TIME
750M ROW
15 LATERAL JUMPS OVER THE ROWER
REST 1:1

RESULTS FROM 8/26/14