Saturday 11.30.13-- OPEN GYM

A)  EMOM 10

      2- Snatch 

     * use a load that Is challenging right away

B)  CF MAIN SITE WOD

Complete as many rounds as possible in 15 minutes of:

20 Push-ups
50 Squats

Post rounds completed to comments.

C)  For time:

      50- cal row or bike (whichever is harder for you)

      30- toe 2 bar

Thursday 11.28.13

                Happy Thanksgiving!  

Saturday we will be open from 9-11am

For OPEN GYM.

Have a great holiday and be safe traveling!

Wednesday 11.27.13

           Pearl reaching new heights

A) Snatch
   Starting with 70% of your 1RM add 5lbs every minute until failure
   *If you don't know your 1RM choose from one of the starting weights below and add 5lbs. every min.
       Men: 95/115/135
    Women: 55/75/95

B) AMRAP 10 (Climb ladder 1:1)
     Deadlift (225/185)
     Burpee Over Bar

C) Rec/Mob
   

Tuesday 11.26.13

           Mike hit 265 on yesterday's 

                    clean complex!

            It wasn't even Hump Day!

A) EMOM 20

    Odd min 12- push press

    Even min 15- KB Swing

   * you choose load

   * compare to 3.18.13

B) Practice Rope Climbs 

C) Rec/ Mob 

         Or 

     More goat work 

Monday 11.25.13

                       Mari Beth

A) Clean Complex

    Hang Power Clean +  Squat Clean +           Front Squat

    * 15 min to establish heaviest load

B)  3 rds

    15- burpees

    25- pull-ups 

    50- double unders

C) Rec/Mob

Friday 11.21.13

                 Austin explaining why

               he should be on the WOD

                blog!  His argument was 

                              valid!!!!

           

A)  Partner WOD
     AMRAP 15
    Partner 1- Row 15 cal.
    Partner 2- Max Toe 2 Bar
   *Once Partner 1 finishes row, switch stations.

B)  3 quality sets
    10- Band Pull Aparts
    10- Barbell Shrugs
    10- DB Floor Press

C) Rec/Mob

Thursday 11.21.13

                           Adrian

A) EMOM 8
     3-Power Snatch

B) 21-15-9
     Overhead Squat (135/95)
     KB Swing (70/55)

C) Rec/Mob

Wednesday 11.20.13

            Hometown boy K. Farris

         Photo courtesy CrossFit, Inc.

A)  Death By Clean and Jerk (135/95)

   

B)  Tabata 

     Push-ups 

     Rest 1 min

     Tabata

     Sit-ups 

C) Rec/Mob

Tuesday 11.19.13

A)  100- Double Unders
        50- Hand release Push Ups
        40- Kettlebell Swings (70/55)
        30-Toe2Bar
        20- Burpee Plate Thrusters (45/25)
      800m Run

B) Remainder of class practice a gymnastics movement that needs attention.

C) Rec/Mob

Monday 11.18.13

A) 1RM split jerk 

    *15 min

B) 5RM Front Squat

C) Rec/Mob

Friday 11.15.13

                     Brent is always in 

                        high spirits!

A)   5 rds.
    5-Push Press (135/95)
  10-Lateral Burpees over Bar
  50-Double Unders

B) Core Work:
     3rds
   30- situps
   15- Bent over Row
   15- Side Bends

C) Mobility

Thursday 11.14.13

                   Keep it close!!!

A)  For time:
      1000m Row

B) EMOM 20 (if you cannot complete the    EMOM it turns into an AMRAP)
     3- Power Cleans
     6- Front Rack Lunges
     1- Push Press

C) Rec/Mob.

Wednesday 11.13.13

          Awesome midline stabilization 

                         by Kim!

A) Handstand Push-Ups
    *12 min. to find a progression that you can use for the WOD.

B) "Diane"
     21-15-9
     Deadlift (225/185)
     HSPU

C) 3 quality sets
     10- Band Pull Aparts
     10- KB weighted lunge
     10- banded good morning

Tuesday 11.12.13

                   Take a rest dad 

                       it's my set!

A) Back Squat

    5x5

   *heavy as possible 

   * 25 min cap

B) AMRAP 10

    10- kb swing

    15- sit-ups

    30- double unders

C) Rec/Mob

Monday 11.11.13

             Congrats to the SBC team

                      Good Work!

Veterans Day WOD

Daniel

For time
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Friday 11.8.13

                      Margaret Hudd 

A) EMOM 12
     3- Deadlift @ 75% 1RM

B) AMRAP 15
     10- Pullups
     10- Pushups
     10- V-Ups

C) Rec/Mob

Thursday 11.7.13

A) Every 2 min. for 5 rds
     100m Sprint
     8- Clean and Jerks (155/115)

B) 3 quality sets
     5- Strict Press
     *Heavy as possible
    15- Toe2Bar
    30- Double Unders

C) Rec/Mob

Wednesday 11.6.13

                        Faith doing work

A) 4x500m Row

    *Rest 3min between sets

B) AMRAP 7

     Burpees

C) Recovery/mobility

Tuesday 11.5.13

               Garrett's Miley impression

A) "Lynne"
     5 rds for reps
    Max Reps Bodyweight Bench Press
    Max Reps Unbroken Pullups
 *Keep rest between movements under 30 seconds and rest between rounds under 4 min.

B) As Many Quality Rounds As Possible with remaining time:
     8- Dips (weighted if possible)
     8- Band Pull Aparts
     8- Bent over DB rows

C) Mobility

Monday 11.4.13

                         Michelle

A)  "Grace"

     30- clean and jerks (135/95)

     Rest exactly 3 min

B) As Many Quality Sets as Possible with remaining time:

     10- DB lateral raise

     10- weighted step ups (24/20)

             (Alternating) 

     10- weighted sit-ups 

C) Mobiltiy

Saturday 11.2.13-- OPEN GYM

A) Snatch

    *15 min to establish 1RM for the day

     Then...

     EMOM 10

     3- power snatch @75%

B)  For Time:

     1000m Row

      75- sit-ups

      800m Row

      50- sit-ups

      600m Row

      25- sit-ups

      400m Row

       

C) 3 quality sets

    10- strict press

    10- dips

    10- bent over row