WOD Blog

120223

Molly — Fri, 24 Feb 2012 03:42:45 +0000

CrossFit Games Open WOD 1:

7 minute A.M.RepsA.P.
Burpees with a target to touch 6" over reach

Good luck to all competitors! Remember to have fun with this... It's just another WOD!

120223

Molly — Thu, 23 Feb 2012 02:33:55 +0000

25 KB Swing 70/53#
35 OVH Squat 45/33#
45 Push Press 45/33#
55 Walking Lunge
65 Abmat Sit-ups
75 Lateral Jumps

Post results.

120222

Molly — Wed, 22 Feb 2012 03:58:05 +0000

8 rounds for time and weight of:
30 double unders
5 power clean, as heavy as possible.

Post results

Today is the first official day of the CrossFit Games Season. Tonight we will know workout #1 and everyone can breathe a little easier. We will be completing the WOD as a gym every Friday for 5 weeks with every class. Those athletes registered and competing will need to be judged by a coach either on Friday during class or at the coach/athletes best available time before that Sunday (last day to submit scores each week).
The Open is not about winning but participating. Everyone whether registered or not, will have a chance at each workout. Workouts are scalable as usual, however athletes who are registered and competing will need to attempt as much of the RXd weights and movements as possible to receive credit for each workout. No matter the outcome, positive challenge creates positive change.

120221

Molly — Tue, 21 Feb 2012 01:59:25 +0000

Complete all three tasks at maximum effort with 5 minutes rest between tasks:

A. Three minute AMRAP:
7 Ring Dips
14 Air Squats

B. Three minute AMRAP:
7 GHD Sit-ups
14 Box Jumps 30/24"

C. Three minute AMRAP:
5 Burpees
5 Pull-ups

Post results.

If anyone who is not attending the Arnold and would like to help out by hosting an open gym time on Friday March 2nd (no classes) please contact Molly.

120220

Molly — Mon, 20 Feb 2012 02:04:07 +0000

CrossFit Total

Back Squat 1RM

Shoulder Press 1RM

Deadlift 1RM

Post results.

Compare to previous total here.

NOTICE: We will be closed Saturday March 3rd to support our athletes competing in the Arnold Classic CrossFit Sectionals.

120218

Molly — Sat, 18 Feb 2012 03:16:05 +0000

Team WOD
10mn AMRAP
Involving heavy barbell movements and sprints inside.

120217

Molly — Fri, 17 Feb 2012 02:38:42 +0000

20 minute AMRAP:

Run 400m
Row 300m
20 Knees to Elbows

Post results.

Good luck to those competing in the stair climb Saturday!

120216

Molly — Thu, 16 Feb 2012 03:22:29 +0000

Dynamic Box Squats
10 x 2

Mini WOD
6 rounds as fast as possible with one minute rest after each round of:

16 Split Lunges
8 Burpees

Post results.

120215

Molly — Wed, 15 Feb 2012 03:11:37 +0000

Battle for the Cup WOD #6

15 Snatch, 145lb

15 HSPU

20 Chest to bar Pullups

20 DB Thruster, 50lb

30 Toe to bar

30 KB Swing, 70lb

60 Box Jump

There will be a 15 minute cap.

Post Results

120214

Molly — Tue, 14 Feb 2012 02:34:15 +0000

10 minute AMRAP:

35 Double Unders
7 STRICT Pull-ups

Post rounds.

Happy Valentine's Day!

2/26/12 @ 12pm: WOD followed by a Paleo Potluck! More details coming soon.