Sunday, October 28, 2012

Wods for the week 10-29 to 11-2

I am getting ready for the Fire Station Fundraiser next Saturday. I hope you are too! I have the Wod all made up and it looks OK on the paper but we all know how those turn out sometimes. I have signs made for each station with instructions. It should be good weather to work outside. Now all we need to do is get people to support us so we can give the fire station lots of smoke detectors. Let's all work hard to do something excellent for someone else. See as many as can be there next Saturday in front of the Fire Station at 10am.

Now something to keep you busy until then:

MONDAY 10-29-12
5 Rounds for time:
12 Push Press (115, 75)
4x10 meters Shuttle Run
8 Squat Snatch (115, 75)

TUESDAY 10-30-12
21-18-15-12-9-6-3
Sumo Deadlift High Pull (95, 65)
Lateral Jumps (24, 20)

WEDNESDAY 10-31-12
2 Rounds for time:*
50 Pull-ups
75 Sit-ups
50 Overhead Squats (75, 55)
75 Double Unders
* The times on this were scary enough for Halloween! You can do 1 round or 1+1/2 rounds if you need. The 1/2 round would be 25 and 40 reps.  ;}

THURSDAY 11-1-12
7 Rounds for time:
3 Cleans (205, 135)
4 Handstand Push-ups or Wall Walks

FRIDAY 11-2-12
Front Squats
2-2-2-2-2-2
mini wod to follow:
something to get us ready for tomorrow

SATURDAY 11-3-12
FIRE STATION FUNDRAISER!!!!!
Turn your donations in to me and I will turn them in to the Fire Station all together.
Everyone is welcome at the Gibb's in the evening. Info and directions at the gym.

Saturday, October 20, 2012

Wods for the week

MONDAY 10-22-12
This is Ashley's birthday and since she was last year's paleo winner for most improved workouts she has her own named wod. So today we are doing
"Ashley"
3 Rounds for time:
24 Squats
22 Wall Balls (20, 14)
10 Box Jumps (24, 20)
6 Push Press (115, 75)
This is intended to make you better at Ashley's favorite sport, volleyball-enjoy!

TUESDAY 10-23-12
4 Rounds for time:
15 Hang Power Clean (135, 95)
20 Pistols
400 Meter Run

WEDNESDAY 10-24-12
"Diane"
21-15-9
Deadlift (225, 155)
Handstand Push-ups

THURSDAY 10-25-12
3 Rounds for time:
15 Sots Press (45, 35)
accumulate 30 seconds of Frog Stand*
20 Ring Dips
accumulate 30 seconds of Frog Stand*
*may substitute Planks-count to 30 or watch timer

FRIDAY 10-26-12
25 GHD Sit-ups
5 Pull-ups
20 GHD Sit-ups
10 Pull-ups
15 GHD Sit-ups
15 Pull-ups
10 GHD Sit-ups
20 Pull-ups
5 GHD Sit-ups
25 Pull-ups

SATURDAY 10-27-12
Make-up Day
Do a wod you missed earlier in the week.

Thursday, October 18, 2012

Nov. 3, 2012 Fundraiser WOD

We have official permission to do the fundraiser WOD in front of the fire station in Jackson. Spread the word that we are working to help our community. The money we raise is going to be used to purchase smoke detectors that the fire station can give to people who don't have a working detector. How appropriate for us to do this workout the day before the time change when we are supposed to be changing the batteries in our smoke detectors. Now our part is 1)-to come and work out there at 10am on Nov. 3. Then 2)-bring at least $25 with you, either from you or sponsors that are funding your efforts. Peter's work for Watering Malawi was very productive. Just ask everyone you know for a little bit and it adds up quickly.

Sunday, October 14, 2012

Wods for the week

Congrats to the Mudders who got through this weekend in tact. You were all phenomenal and really yucky when you got done.Now that you are cleaned up we are ready for a new week.

MONDAY 10-15-12
5 Rounds for time:
500 Meter Row
15 Bench Press (135, 95)*
*may do 30 Push-ups instead of Bench Press

TUESDAY 10-16-12
"Michael"
3 Rounds for time:
800 Meter Run
50 Back Extensions
50 Sit-ups

WEDNESDAY 10-17-12
100' Walking Lunge Steps (there and back)
50 Push-ups
50 Double Unders
25 Knees to Elbows
50 Sit-ups
50 Overhead Squats (45, 35)
25 Pull-ups

THURSDAY 10-18-12
Push Press
3-3-3-3-3-3-3
mini wod:
Run one time around the building with a heavy sandbag, stopping at each corner of the block to do 15 Kettle Bell Swings with your sandbag, for time.


FRIDAY 10-19-12
AMRAP in 15 minutes:
10 Wall Ball Shots (20, 14)
10 Toes to Bar
10 Box Jumps (24, 20)

SATURDAY 10-20-12
I'll be in town to work out if anyone else wants to come. Bring friends? No mud!

Sunday, October 7, 2012

Wods for the week

We got back from our weekend away and are happy to be back. We met two people that we introduced to CrossFit while we were there. Maybe there will be two new baby crossfitters in the world because we worked out with them.

MONDAY 10-8-12
3 Rounds for time:
10 Squat Cleans (135, 95)
20 Box Jumps (24, 20)

TUESDAY 10-9-12
Deadlift
5-5-5-5-5
mini wod:
AMRAP in 8 minutes:
20 Squats
10 Sit-ups
5 Push-ups

WEDNESDAY 10-10-12
"Nate"
AMRAP in 20 minutes:
2 Muscle-ups*
4 Handstand Push-ups
8 KB Swings (53, 35)
*may substitute 6 Pull-ups and 6 Ring Dips for 2 Muscle-ups

THURSDAY 10-11-12
I just noticed the date and changed the wod accordingly.
5 Rounds for time:
10 Thrusters (95, 65)
11 Pull-ups
12 GHD Sit-ups

FRIDAY 10-12-12
5 K Run*
*if it is raining we will change wod for this day

SATURDAY 10-13-12
A couple of you have signed up to work out on Saturday. I am looking into the possibility of going to Poplar Bluff to watch the Tough Mudder some of our friends are signed up for. Any others interested?