Tuesday, January 31, 2012

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.

Monday, January 30, 2012

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

Sunday, January 29, 2012

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!

Thursday, January 26, 2012

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.......

Monday, January 23, 2012

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

Sunday, January 22, 2012

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!

Thursday, January 19, 2012

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)

Wednesday, January 18, 2012

1/19/12

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


Finally a day of REST!

Tuesday, January 17, 2012

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

Monday, January 16, 2012

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

Sunday, January 15, 2012

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

Thursday, January 12, 2012

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!!

Tuesday, January 10, 2012

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)

Saturday, January 7, 2012

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)

Tuesday, January 3, 2012

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)

Monday, January 2, 2012

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)