WOD's for the Week

MONDAY 5-2-11
10-20-30 reps for time of:
Slam Ball (20, 14)
Walking Lunge Steps
Overhead Squat (95, 65)

TUESDAY 5-3-11
"Diane"
21-15-9 reps for time of:
Dead lift (225, 155)
Handstand Push-Up

WEDNESDAY 5-4-11
Push Press
7-7-7 reps

THURSDAY 5-5-11
10 Cleans (135, 95), Run 200 meters
9 Cleans, Run 200 meters
8 Cleans, Run 200 meters
etc... until you get to
1 Clean, Run 200 meters

FRIDAY 5-6-11
CrossFit Games Open Week 6
AMRAP in 7 minutes of:
3 Thrusters (95, 65)
3 Pull-ups
6 Thrusters
6 Pull-ups
9Thrusters
9 Pull-ups
12 Thrusters
12 Pull-ups
15-18-21-24-27....
count rounds plus reps for score

SATURDAY 5-7-11
Team Workout
Come see what you can come up with for next week's share the pain days.

WOD's for the Week

We are back from our spring break and we hope you had as good a time as we did. I think the weather was better for us than for you. I'm playing catch-up now and putting this weeks wod's up even though you have done the first two days already. I will include them just so our record is complete.

MONDAY 4-25-11
7 rounds for time of:
10 med ball cleans (20, 14)
10 burpees

TUESDAY 4-26-11
Back Squats
5-5-5-5-5

WEDNESDAY 4-27-11
"Mash Up" from crossfit St. Pete
1 minute of work for each movement with 15 seconds of transition between movements (just long enough to write down your reps)
Go through the list of 12 movements twice for total reps
1-jump rope (singles)
2-pull-ups
3-squats
4-jump rope
5-push-ups
6-walking lunge steps
7-jump rope
8-sit-ups
9-squats
10-jump rope
11-ring rows
12-leg lifts

THURSDAY 4-28-11
3 rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

FRIDAY 4-29-11
CrossFit Games Open Week 5
AMRAP in 20 minutes of:
5 Power Cleans (145, 95)
10 Toes to Bar
15 Wall Balls (20, 14)

SATURDAY 4-30-11
Team Workout
Lets make up something good!

WOD's for the Week

MONDAY 4-18-11
Deadlift 3-3-3-3-3
aim for 2x bodyweight

TUESDAY 4-19-11
For Time:
1K Row then:
21-15-9
Front Squat (135, 95)
Back Extensions-on abmat

WEDNESDAY 4-20-11
AMRAP in 20 minutes
5 Med Ball Cleans
10 Pistols-alternate legs
15 Double Unders

THURSDAY 4-21-11
"Angie" for time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

FRIDAY 4-22-11
For Time:
50 Wall Balls
40 Double Unders
30 KB Swings
20 Steps Lunging Waiters Walk (15, 10)
10 Box Jumps (24, 20)

SATURDAY 4-23-11
Gym closed for Easter Holiday
Take your child to an Easter Egg Hunt (or borrow one) and do 5 squats for every egg they pick up.
Have Fun and Happy Easter!

FANS!

I hope you all have noticed our new fans.  I think they will go a long way to making our summer more enjoyable.  Special thanks goes to the couple in Buchheit's parking lot that stopped and asked if we needed any help.  I was trying to stuff the second fan in my van and realized that it was not going to fit even without the box.  I thought I would have to make two trips or go back home and get the truck I should have brought in the first place.  A lady walked past and offered to help.  I thought she meant help get it in my van but she meant put the fan in her vehicle and follow us to where we needed it to go.  I accepted her generous offer and her husband put the fan in his Expedition and followed us to the gym.  When they got out they helped Peter, Lydia and I move both fans into the building, introduced themselves,wished us well and went on home to Leopold.  Thank you so much for helping strangers rather than just walking on.  May each of us remember and pass on their kindness as we enjoy the coolness the fans give us this summer.

WOD's for the Week

MONDAY 4-11-11
CrossFit Open Week 3
AMRAP in 5 minutes
Squat Clean (165, 95)
Jerk (165, 95)
count rounds + rep

TUESDAY 4-12-11
"Michael"
3 Rounds for time of:
800 Meter Run
50 Back Extensions-roll down to touch toes and roll back up to standing
50 Sit-ups-try butterfly (soles of feet together and knees out)

WEDNESDAY 4-13-11
30 Muscle-ups for time
--do pull up on the rings from kneeling position through the transition then jump to fully extend arms
that equals one rep
have a spotter hold the rings close to your body while you jump up if needed

THURSDAY 4-14-11
Do for time:
70 Burpees
60 Sit-ups
50 KB Swings (53, 35)
40 Pull-ups
30 Handstand Push-ups
scaled version is 50,40,30,20,10
if you finish scaled version in under 10 minutes go back and do what you left out (20,20,20,20,20)

FRIDAY 4-15-11
4 Rounds for time of:
25 Walking Lunge steps
10 Dumbbell Snatch Right arm (40, 30)
25 Double Unders
10 Dumbbell Snatch Left arm (40, 30)

SATURDAY 4-16-11
After Tax Day Fun Day
Come put your 2 cents worth in and make other people do what you say!
It's way more fun that way.

WOD's for the Week

MONDAY 4-4-11
"Cindy" AMRAP in 20 minutes
5 Pull Ups
10 Push Ups
15 Squats

TUESDAY 4-5-11
Phillip Meece's going to Afghanistan request:
5 Rounds of:
One minute on: 30 KB Swings (53, 35)
One minute off: rest
These should be locked out overhead swings, not just to your forehead if possible.
*Penalty for not getting 30 Swings in the minute on is 1,000 Meter Row for each round under 30 when the  rounds are up.

WEDNESDAY 4-6-11
Front Squat 5-5-5-5-5

THURSDAY 4-7-11
CrossFit Open Week 2  AMRAP in 15 minutes
9 Deadlifts (155, 115)
12 Push Ups
15 Box Jumps (24, 20)

FRIDAY 4-8-11
5 Rounds for time of:
15 Med Ball Cleans (20, 14)
15 Wall Ball Shots (20, 14)

SATURDAY 4-9-11
Team Workout
*Last Saturday we did a relay obstacle course that turned out to be very fun! Check out the board to see what we did and who won.  Come this week and put your input on the board.

Meet Your Trainers

Jeremy is the Trainer for the 6pm class

Renee is the Trainer for the 5pm class

Julie is the Trainer for the 8am class

Phil is the Trainer for the 6am class and the 4pm class

Lydia is a Trainer for On Ramp and Saturday 10am class

Laura is a Trainer for On Ramp and a substitute for any class as needed
Congratulations to those who attended and/or passed the Level 1 Certification this past weekend.  We all learned so much and I hope will be better trainers to you for our experiences.