2/1/12

"The secret of my success is a two word answer: Know people."
- Harvey S. Firestone

"Fran"

21-15-9

Thrusters(95/65)

Pullups

Easy Right?

The WODs for the weekend are out. If your competing make sure you go over the movements with Jake, Matt, or Carl so you have the ROM right! And get pumped up!! Its gonna be a fun saturday, last I heard there were roughly 70 people competing.

1/31/12

"The only thing worse than making a bad decision is denying that you made it, grow from it"

-Anonymous

"Elizabeth"

21-15-9

Clean (135/95)

Ring Dip

1/30/12

"I never learned from a man who agreed with me."
- Robert A. Heinlein

"Elizabeth"

21-15-9

Deadlift(225/135)

HSPU

Time to get pumped up! This weekend is the Winter Challenge over at Crossfit Emergence, so NO CLASSES on SATURDAY!! Come support the team!

1/27/12

"Hollywood is where they shoot too many pictures and not enough actors."--Walter Winchell

Death By Everything

AMRAP 15

when the clock starts, you start with:

1 Pullup

1 Pushup

1 Situp

1 Squat

then you do 2 pullups, 2 pushups, 2 situps, 2 squats etc.......

1/25/12

"The statistics on sanity are that one out of every four Americans is suffering from some form of mental illness. Think of your three best friends. If they're okay, then it's you."

-Rita Mae Brown

For Time:

175 KB Snatches(1.5/1)

w/ 5 Ring Dips on the minute

1/24/12

"No man is able to make progress when he is wavering between opposite things."
- Epictetus

21-15-9

Back Squat(115/75)

Chest 2 Bar Pullups

--Full Rest--

Tabata

Double Unders

Situps

1/23/12

"A man always has two reasons for doing anything: a good reason and the real reason."
- J. P. Morgan

5 Rounds

28 Box Jumps

20 Shoulder to OH(95/55)

12 Burpees

Heres some good motivation for the week to come!

1/20/12

-Unknown : "My goal in life is to survive. Everything else is just a bonus."

10 Rounds
15 Deadlifts(135/95)BB(155)
15 Pushups BB(clapping)

1/19/12

-Henry Fielding
"If you make money your god, it will plague you like the devil."


Finally a day of REST!

1/18/12

"No bird soars too high, if he soars on his own wings."
- William Blake

For time:

21 Hang Snatch(95/55)

21 Pull Ups

30 Situps

15 Hang Snatch

15 Pullups

30 situps

9 Hang Snatch

9 Pull Ups

1/17/11

Take the first step in faith. You don't have to see the whole staircase, just take the first step.
Martin Luther King, Jr.

AMRAP 20

10 Dips

14 Box Jumps

18 AirSquats

1/16/12

"You're immature if you can't accept reality or responsibility."

- Arnold Glasow

Death By Clean & Jerk (135/95)

When the clock starts do 1 C&J, on the minute do 2 C&J, next minute 3 C&J, until you can't complete the amount of C&J in one minute

1/13/11

"Ability has nothing to do with opportunity."
- Napoleon Bonaparte

3 Rounds

30 Wallballs BB(2 fer 1's)

50 Double Unders

Don't forget to get your Winter Challenge Apps into me by Saturday!!

1/11/12

Allright guys I'm going to start posting the WOD the day before again. BUT don't let it discourage you from coming in. Remember, If your feeling achey in an area that is going to be used the next and your thinking about skipping, DON'T!! Come roll out/stretch and work on that area, or talk to us and we can scale the WOD appropriately for you!

AMRAP 12

Ladder Style!

Chest 2 Bar Pullups

Deadlifts(185/135)

Start with 1 c2b, 1 DL, then 2,2, 3,3 4,4......and so on trying to get as far up the ladder as you can! 

1/10/12

"If you have nothing else to do, look about you and see if there isn't something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy."
- George Matthew Adams

For time:

800m run

9 OH Lunges(45/35)

9 KB Swings(2/1.5)

500m run

15 OH Lunges(45/35)
15 KB Swings(2/1.5)
300m run

21 OH Lunges(45/35)
21 KB Swings(2/1.5)

1/9/12

"I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self."
- Aristotle

5 Rounds

12 Burpee Box Jumps

6 Bear Complex(115/75)

1/7/12

"All change is not growth, as all movement is not forward."
- Ellen Glasgow

1/6/12

Wendler Press

then

3 Rounds

40 Airsquats

15 G.I. Janes

10 HSPU

1/5/12

Team WOD:

AMRAP 18

One person starts with Rowing

while the other completes

9 Dips

12 Wipers(135/95)

15 Airsquats

score is Total Rounds and Distance Rowed

1/4/12

10-1: Power Cleans(135/95)

1-10: Box Jumps(24/20)

1/3/12

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first."
- Mark Twain

Back Squat(whichever Wendler week your on)

then

WOD Club Open WOD#1

"Cindy was a Good Girl"

AMRAP 10

Buy in:  50 KB Swings(1.5/1)

then

5 C2B

10 Hand Release Pushups

15 Front Squats(115/75)

1/2/12

"Don't mistake pleasure for happiness. They are a different breed of dogs."
- Josh Billings

Bench

then

4 Rounds

300m Run

6 Deadlifts(275/155)

9 Bar Facing Burpees

12 KB Thrusters(1.5/1)