Wod's for all of the week now

Last night when I started to post the WOD's I realized that I left the paper at the gym. I tried to post just Monday and Tuesday because I remembered those and save the rest for today when I had my paper again. I just checked the blog and found that only the title got posted! That explains why everyone was surprised this morning. I thought they just hadn't checked the web. I didn't realize it was my error in not checking to see that the partial list actually posted. Sorry about that!

MONDAY 4-30-12
"Badger"
3 Rounds for time of:
30 Squat Cleans (95, 65)
30 Pull-ups
800 Meter Run

TUESDAY 5-1-12
CrossFit Regional Individual Event 1
"Diane"
21-15-9
Deadlift (225, 155)
Handstand Push-ups

WEDNESDAY 5-2-12
4* Rounds for time of:
Run 400 Meters
29 Back Squats (135, 95)
* "Manion" is 7 rounds if you want to do the full Hero WOD

THURSDAY 5-3-12
7 Rounds for time of:
10 Med Ball Cleans
10 Burpees

FRIDAY 5-4-12
For time:
50 Wall Ball Shots (20, 14)
40 Double Unders
30 KB Swings (53, 35)
20 Steps Lunging Waiter's Walk (53, 35)
10 Box Jumps (20, 14)

SATURDAY 5-5-12
5 Rounds for time of:
20 Sit-ups
20 Squats
20 Push-ups
100' Farmers Walk (53, 35)
*Weight in one hand to the wall and change hands without setting the weight down to come back.
Penalty of 10 Burpees for setting the weight down, to be done before you go on to the next round

Pictures

I have been asked to put up the results of each day from the white board on the blog but I think I'm not going to be able to get that done. I am going to try something new though in regards to pictures. I am not a very good photographer when all is calm and I'm even worse when I'm distracted by doing something like training. The camera I have can be used, however, by anyone else that has a free hand. I'm going to try to leave the camera in the gym and take it home once in a while to post some of the pictures you all take. Try your hand, and take as many pictures as you can. It's digital so there is nothing to waste. Any bad shots I will edit out so don't worry about indiscreet photos on the blog. Hopefully we can start to see some workout photos of our people on our blog. Start taking pictures and I will start posting them.

WOD's for the Week

MONDAY 4-23-12
10-9-8-7-6-5-4-3-2-1
Pull-ups
Box Jumps
GHD Sit-ups*
*scale with Abmat Sit-ups as needed

TUESDAY 4-24-12
Run 800 Meters
10 Rounds of:
10 Handstand Push-ups
10 Pistols
Run 800 Meters

WEDNESDAY 4-25-12
"Fran"
21-15-9
Thrusters
Pull-ups
*if not doing Rx weight do 12 minute AMRAP of:
10 Thrusters
10 Pull-ups

THURSDAY 4-26-12
Back Squat
2-2-2-2-2-2-2-2-2-2
*if you can't continue to go up in weight work on technique with low weight

FRIDAY 4-27-12
12 Minute AMRAP of:
1 Rope Ascent
15 Push-ups

SATURDAY 4-28-12
No Class at the gym
There will be an opportunity to move furniture for the Salvation Army in Cape. Meet at FBC in Cape on the corner of Lexington and Cape Rock at 9:00am to help if you need another workout.

WOD's for the Week

If any of you are suffering from Burpee withdrawal talk to David about going on with a Royal Burpee challenge. He would love to tell you about it for sure but I told him I didn't want to hear about it and there was no way I was doing any more Burpees for quite some time.

MONDAY 4-16-12
"Pheezy"
3 Rounds for time of:
5 Front Squats (165, 115)
18 Pull-ups
5 Deadlift (225, 155)
18 Toes to Bar
5 Push Jerk (165, 115)
18 Hand Release Push-ups*
*lift your hands at the bottom of each push-up

TUESDAY 4-17-12
5 Rounds for time of:
25 yards Handstand Walk*
*or 25 Handstand Kick-ups on the wall
50 Squats

WEDNESDAY 4-18-12
"Grace"
For time complete:
30 reps of Clean and Jerk (135, 95)*
*if not doing Rx weight do:
AMRAP in 10 minutes of:
Clean and Jerk at appropriate weight

THURSDAY 4-19-12
5 K Run
Several people have asked me to do this workout again and Thursday looks like it will be a nice day for it, much cooler than in July!

FRIDAY 4-20-12
Snatch
1-1-1-1-1-1-1

Saturday 4-21-12
5 Rounds for time of:
25 Overhead Squats (with your hammer)
Tire Flips (from one end of the gym to the other)
Shuttle run (from one end to the other 3 times)
Overhead Lunges (with your hammer back to your tire)
10 Sledge Hammers (on your tire)
*we could do this as a team workout if you bring lots of friends

Newest On Ramp Graduates

I have delayed once again in getting pictures to you as soon as the class finished their On Ramp. You have worked with these newest On Ramp graduates already and are making them feel welcome. For anyone who doesn't know them, they are a welcome addition to our family and I hope you will introduce yourselves to them soon.

Julianna Ford

Sarah Catrino

Scott Ozark

Laura Muir

WOD's for the Week

For those of you finishing the burpee challenge, this is your last day! I don't care if you do the 100 Burpees for time as the workout on Monday or just do them. Whatever you do get them done and any you have to make up before you go to sleep Monday night. Then pick up your well deserved shirt and wear it with pride!

MONDAY 4-9-12 (Burpee Day 100)!!!!!!!!!
For time:
100 Burpees
*touch an object 6" above your flat footed standing reach with both hands for the jump on each Burpee. We will be putting new records on the board according to these standards.

TUESDAY 4-10-12 (NO MORE BURPEES)!!!
3 Rounds for time of:
40 Push Press (65, 45)
30 Squats
20 Ring Dips
10 Double Unders

WEDNESDAY 4-11-12 (Still No Burpees)
"Nancy"
5 Rounds for time of:
400 Meter Run
15 Overhead Squats (95, 65)

THURSDAY 4-12-12 (No Burpees Yet)
800 Meter Run then
10 Rounds of:
10 Knees to Elbows
10 Hug a Twinky
800 Meter Run
*Hug a Twinky is leaning over the seat on the GHD holding onto the foot pads, raise your feet as far over your head as you can resting your chest on the seat. Slowly lower your legs back to the floor, that's one.

FRIDAY 4-13-12 (No Burpees)
"Tabata Something Else"
4 Consecutive Tabatas for total number of reps:
Pull-ups
Push-ups
Sit-ups
Squats (Bottom-to Bottom)

SATURDAY 4-14-12 (Burpees None)
21-15-9
Box Jumps (24, 20)
KB Swings (53, 35)
Sumo Deadlift High Pull (75, 55)

WOD's for the Week

This week is compliments of Lydia who is home for spring break. These are some of her fun WOD's from her gym in Iowa. For those of you that are in the Burpee Challenge our time is almost up. We have this week and two days of next week. I've never looked forward to Easter like I have this year! Make sure you are caught up on any Burpees not done from the last few weeks and be ready to finish with 100 on the day after Easter. I don't care if you do the 100 Burpees for time on that day or not but you just have to finish this Challenge on that day to earn your shirt. Good Luck and keep going!

MONDAY 4-2-12 (Burpee Day 93)
7 sets of 7
Bear Complex (95, 65)
This consists of :
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*You must do all 7 Bear Complexes for one set without putting the bar down on the floor. The only time it can touch the floor is when you start the Power Clean but it must touch and go only. There will be a 5 Burpee penalty for every time the bar touches the ground other than between sets.There are 7 sets of 7 Complexes.

TUESDAY 4-3-12 (Burpee Day 94)
"Iowa Chipper"
20 Med Ball Cleans (20, 14)
20 Med Ball Sit-ups (20, 14)
25 Front Squats (115, 75)
25 Renegade Push-ups (25, 15)
20 Box Jumps (24, 20)
20 Ring Dips
10 Knees to Elbows

WEDNESDAY 4-4-12 (Burpee Day 95)
"Deck of Cards"
Clubs=Squats
Spades=Toes to Bar
Hearts=Burpees
Diamonds=Supermans
Jokers=50 KB Swings (53, 35)
A=11, K,Q,J=10, all #'s = the number (ie 2=2)

THURSDAY 4-5-12 (Burpee Day 96)
3 Rounds for reps in 1 minute each of:
Row-for Calories
Push Press (75, 55)
Sit-ups
Pull-ups
Squats
Rest
*time sequence is the same as Fight Gone Bad. 1 minute for each movement and 1 minute of rest between rounds totaling 17 minutes.

FRIDAY 4-6-12 (Burpee Day 97)
We will have only morning classes unless you make arrangements with Renee or Dylan for the evening times.
5 Rounds for time of:
21 Wall Ball Shots (20, 14)
7 Pull-ups
7 Ring Dips
7 Deadlifts (body weight)
7 Burpees
After all 5 rounds Run 800 meters.

SATURDAY 4-7-12 (Burpee Day 98)
Gym Closed  Happy Easter
Don't forget to do your Burpees!

SUNDAY 4-8-12 (Burpee Day 99)
Easter - be all caught up on Burpees
Tomorrow 100 Burpees for time.