Friday, February 28, 2014

WOD - SATURDAY, MARCH 1ST 2014

* THE SCHEDULE IS POSTED BELOW! WE WOULD LOVE EVERYONE TO COME OUT EACH WEEK FOR THE ENTIRE EVENT.  THE LOUDER YOU ARE THE FASTER WE GO! GOOD LUCK EVERYONE.

DID HE  GET THAT REP?
PLEASE READ OVER SCHEDULE AND MAKE SURE YOU ARE THEIR TO JUDGE AS WELL!  PLEASE WATCH VIDEO BELOW!




PLEASE WATCH STANDARDS CAREFULLY!


OPEN WOD 14. 1
AMRAP 10 MIN
30 DOUBLES
15 POWER SNATCHES (75/55) (GROUND TO OH)


RESULTS FROM 2/28/14

Thursday, February 27, 2014

WOD - FRIDAY, FEBRUARY 28TH 2014

#TEAMROB!

MIKE!

VIN GETTIN AFTER IT!

#TEAMKAIT!

MICHELLE!


 *  ON FRIDAY NIGHT WE WILL HAVE A HEAT LIST ON THE BLOG OF WHEN YOU WILL PERFORM YOUR WORKOUT.  YOU WILL HAVE 2 OPTIONS TO COMPLETE THE WORKOUT.

OPTION#1 - WE WILL PROGRAM 14.1 FOR FRIDAYS GROUP CLASS.  IF YOU SIGN UP FOR THE OPENS AND CANNOT MAKE SATURDAY YOU MAY DO THE WORKOUT ON FRIDAY BEING JUDGED. WE WILL NOT UNDER ANY CIRCUMSTANCE JUDGE YOU AT ANOTHER DATE.

OPTION#2 - WE WILL DO A SATURDAY IN HOUSE "OPENS THROW-DOWN"  WHERE WE WILL HAVE HEATS LISTED AND EVERYONE WILL HAVE A JUDGE.  WE WILL PUT UP YOUR INDIVIDUAL HEAT TIME FRIDAY NIGHT.  WE WOULD LOVE EVERYONE TO BE THERE ALL DAY BUT WE UNDERSTAND LIFE COMES UP. WE EXPECT EVERYONE THERE 30 MIN BEFORE YOUR HEAT TIME, WARMED UP AND READY TO GO.

OPTION#3 - IF YOU WANT TO GET A WORKOUT IN TM AND PLAN ON ATTENDING THE SAT OPENS WORKOUT,  YOU HAVE 3 OPTIONS
1. YOU CAN DO THE OPEN WORKOUT FRIDAY AND SATURDAY (WE DO NOT RECOMMEND)
2. 2K ROW FOR TIME
3. REST DAY

* THIS IS NOT OPEN GYM.  YOU HAVE THOSE 3 OPTIONS LISTED ABOVE.  PLEASE DO NOT MAKE US BE THE BAD GUY TM.

* IF YOU ARE NOT DOING THE OPENS JUST COME IN LIKE ANY OTHER DAY!

**** HAPPY BDAY KELLY!

CROSSFIT OPENS WOD 14.1

WARM-UP
REVIEW AND DRILL DOUBLES
REVIEW AND DRILL POWER SNATCHES
REVIEW JUDGING AND BREAKING UP CLASSES INTO HEATS!

WOD
AMRAP 10 MIN
30 DOUBLES
15 POWER SNATCHES (75/55)

- WORKOUT 14.1 STANDARDS!

RESULTS FROM 2/27/14

RESULTS FROM 2/27/14


2014 PREP TEAM RESULTS!




Wednesday, February 26, 2014

WOD - THURSDAY, FEBRUARY 27TH 2014

* HAPPY BIRTHDAY LISA!

 ** THE 2014 OPENS WORKOUT 14.1 WILL BE ANNOUNCED THURSDAY NIGHT AT 7PM.  ON FRIDAY NIGHT WE WILL HAVE A HEAT LIST ON THE BLOG OF WHEN YOU WILL PERFORM YOUR WORKOUT.  YOU WILL HAVE 2 OPTIONS TO COMPLETE THE WORKOUT.

OPTION#1 - WE WILL PROGRAM 14.1 FOR FRIDAYS GROUP CLASS.  IF YOU SIGN UP FOR THE OPENS AND CANNOT MAKE SATURDAY YOU MAY DO THE WORKOUT ON FRIDAY BEING JUDGED.

OPTION#2 - WE WILL DO A SATURDAY IN HOUSE "OPENS THROW-DOWN"  WHERE WE WILL HAVE HEATS LISTED AND EVERYONE WILL HAVE A JUDGE.  WE WILL PUT UP YOUR INDIVIDUAL HEAT TIME FRIDAY NIGHT.  WE WOULD LOVE EVERYONE TO BE THERE ALL DAY BUT WE UNDERSTAND LIFE COMES UP. WE EXPECT EVERYONE THERE 30 MIN BEFORE YOUR HEAT TIME, WARMED UP AND READY TO GO.


WHAT IS EIDENS DOING?

IS KATH GONNA GET A MUSCLE-UP THIS OPENS?  IF SHE DOES DINNER MIGHT BE WAITING FOR HER? 
SEAN TEACHING SOME POWER CLEANS!

6AM!

6AM!










WARM-UP
1 MIN DOUBLES
10 ABMAT SITUPS
REVIEW AND DRILL POWER SNATCHES

STRENGTH
FIND 3RM POWER SNATCH

WOD
5 ROUNDS
10 OHS (95/65)
15 BOX JUMPS (24/20)
20 ABMAT SITUPS

RESULTS FROM 2/26/14

2014 PREP TEAM RESULTS

Tuesday, February 25, 2014

WOD - WEDNESDAY, FEBRUARY 26TH 2014

* HAPPY BIRTHDAY KERRRRRRRRRI!

** MORE AWESOME SUPERCLEARY SHOTS BELOW!  IF YOU HAVE A CLOWN AS YOUR GAMES PROFILE, USE ONE OF CLEARYS AWESOME SHOTS THAT HE HAS TAKEN OF YOU!


LUKE! HE IS WAY TO HANDSOME FOR THIS BUT LUKE WELCOME TO THE DBAG LIST FOR LEAVING A BLOODY BANDAID ON THE FLOOR!
LUKES BLOODY BANDAID!

JAY!

JOE!
KERRRRI AND JANEY!

MATT!





WARM-UP
2 MIN JOG AROUND RIG
10 KB SWINGS (LIGHT/MED/HEAVY)
15 GOODMORNINGS
REVIEW AND DRILL DEADLIFTS

STRENGTH
15 MIN TO FIND 3RM DEADLIFT

WOD
EMOM FOR 16 MIN
EVEN = ROW FOR METERS ELITE:(250/230M) RX:(230/200)
ODD = 15 KB SWINGS (70/53)

RESULTS FROM 2/25/14

RESULTS FROM 2/25/14

Monday, February 24, 2014

WOD - TUESDAY, FEBRUARY 25TH 2014

* HAPPY BIRTHDAY TO THE MAN ROB SANTORO!


- YOU DIDNT SIGN UP FOR THE OPEN YET?
WWW.GAMES.CROSSFIT.COM


 * THE 2014 OPENS WORKOUT 14.1 WILL BE ANNOUNCED THURSDAY NIGHT AT 7PM.  ON FRIDAY NIGHT WE WILL HAVE A HEAT LIST ON THE BLOG OF WHEN YOU WILL PERFORM YOUR WORKOUT.  YOU WILL HAVE 2 OPTIONS TO COMPLETE THE WORKOUT.

OPTION#1 - WE WILL PROGRAM 14.1 FOR FRIDAYS GROUP CLASS.  IF YOU SIGN UP FOR THE OPENS AND CANNOT MAKE SATURDAY YOU MAY DO THE WORKOUT ON FRIDAY BEING JUDGED.

OPTION#2 - WE WILL DO A SATURDAY IN HOUSE "OPENS THROW-DOWN"  WHERE WE WILL HAVE HEATS LISTED AND EVERYONE WILL HAVE A JUDGE.  WE WILL PUT UP YOUR INDIVIDUAL HEAT TIME FRIDAY NIGHT.  WE WOULD LOVE EVERYONE TO BE THERE ALL DAY BUT WE UNDERSTAND LIFE COMES UP. WE EXPECT EVERYONE THERE 30 MIN BEFORE YOUR HEAT TIME, WARMED UP AND READY TO GO.

WARM-UP
500M ROW
15 WALLBALLS
REVIEW AND DRILL T2B
REVIEW AND DRILL POWER CLEANS
REVIEW AND DRILL PUSH JERKS

STRENGTH
FIND 3RM TNG POWER CLEAN

WOD
AMRAP 20 MINUTES

20 T2B
30 WALLBALLS
10 CLEAN AND JERKS (EACH RD = INCREASE WEIGHT)

RD1 = 145/105
RD2 = 165/110
RD3 = 185/125
RD4 = 205/135
RD5 = 225/150
RESULTS FROM A PACKED HOUSE 2/24/14
2014 PREP TEAM RESULTS! - CONTINUED BELOW




Sunday, February 23, 2014

WOD - MONDAY, FEBRUARY 24TH 2014

* BUSY LITTLE SUNDAY!  AWESOME JOB BY THE SUNDAY PARTNER WORKOUT, AND HUGE CONGRATS TO EVERYONE FROM THE NUTRITION CHALLENGE.  1 WEEK DOWN AND EVERYONE WHO SHOWED UP DID GREAT.  KEEP UP THE PROGRESS AND STICK TO THE NUTRITION!!!!

SUNDAY PARTNER WORKOUT!

NUTRITION CHALLENGE SQUAD!

NUTRITION CHALLENGE SQUAD!

NUTRITION CHALLENGE SQUAD!

NUTRITION CHALLENGE SQUAD!

GREG!

TARA AND BANEGAS!

K. BRADY!

MIKE!


WARM-UP
1 MIN DOUBLES
20 STRICT T2B
HAND RELEASE PUSHUP STANDARDS
REVIEW AND DRILL FRONT SQUATS

STRENGTH
FRONT SQUATS OFF OF 1RM
EMOM MINUTES 1 - 4 = 3 FRONT SQUATS @ 75%
EMOM MINUTES 6 - 9 = 2 FRONT SQUATS @85%
EMOM MINUTES 10 - 13 = 1 FRONT SQUAT @95%

WOD
100-80-60-40-20 - DOUBLE UNDERS
10-20-30-40-50 - HAND RELEASE PUSHUPS

PARTNER SUNDAY RESULTS!