08-35-09 WOD -WG-Task- There is NO time element to this workout. Working ODD numbered sets backward starting with 21: 21-19-17-15-13-11-9-7-5-3-1

Happy Monday! Welcome new CrossFit family members Brenda, Frank, Geen, Corey, Ginny (on right) and Carol.

08-35-09 WOD
-WG-Task-
There is NO time element to this workout.


Working ODD numbered sets backward starting with 21:

21-19-17-15-13-11-9-7-5-3-1

Jump Box
Push Up
Kettlebell Swing



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WOD 08-28-09 Benchmark "Helen" 400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps 3 Rounds for time

WOD
08-28-09
Benchmark
"Helen"

400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

3 Rounds for time
Compare to 06-16-09
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Loads to logs.

Tabata Dynamax 1 minute each: Corpse Leg Throw Ball Slam Wood Chopper Obliques Ancient Log Toss Back Extension Toss Wall Truck Toss

Warm-Up
Burpee x 10
3 Rounds

08-27-09 WOD

Tabata Dynamax
1 minute each:

Corpse Leg Throw
Ball Slam
Wood Chopper Obliques
Ancient Log Toss
Back Extension Toss
Wall Truck Toss

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08-26-09 WOD In teams run / row 10,000 meters. First team to complete wins!

08-26-09 WOD

In teams run / row 10,000 meters.
First team to complete wins!

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08-25-09 WOD Tuesday Back Squat 5x5 Mini Metcon: 3 Rounds for time of: 33 Wall Ball Shots (Men/14-20lbs & Women/10-14lbs) 33 Kettlebell Swings (

08-25-09 WOD Tuesday

Back Squat 5x5


Mini Metcon:

3 Rounds for time of:

33 Wall Ball Shots (Men/14-20lbs & Women/10-14lbs)

33 Kettlebell Swings (Men/35-40lbs & Women/20-25lbs)

Loads to Logs.

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WOD Benchmark Weight-Time "Fran" 21-15-9 Thrusters Pull-Ups for time.

8-24-09

Warm-Up
Row 200m
Sit-Up x 20
3 Rounds

WOD


Benchmark
Weight-Time

"Fran"
21-15-9
Thrusters #95
Pull-Ups

for time.

Loads to logs.
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Rest Day Family Day dog Day Movie Day

08-22-09 WOD CrossFit Boot Camp Saturday 7:30am Granada Bridge Cassen Park Ormond Beach

08-22-09 WOD

CrossFit Boot Camp
Saturday 7:30am
Granada Bridge
Cassen Park
Ormond Beach

Bring a towel and water bottle.

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08-21-09 WOD Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups W

08-21-09 WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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Gauntlet Team Workout First team through: Hang Clean x 5 #65/#95 Plate Carry #45 Sledge Hammer x 10 R/L KB Swing x 10 Carry the baby 200m #20/#35

Rob...remember back when?

Warm-up:
400m "odd object" run (20/10# med ball)
PVC Shoulder Rotation x 20
PVC Hang Clean x 20

Skill Practice:
Hang Clean


WOD 08-20-09

14 Days of CrossFit HQ: Today's programming has been modified due to the fact CFHQ is running "Karen" today, which we ran on Monday.
Gauntlet Team Workout

First team through:

Hang Clean x 5 #65/#95
Plate Carry #45
Sledge Hammer x 10 R/L
KB Swing x 10
Carry the baby 200m #20/#35
Tire Flip x 3

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WOD 08-19-09 "The 5:45" 5 Pull-ups 45 Jump Rope 5 Pull-ups 45 Supermans 5 Pull-ups 45 Push-Ups 5 Pull-ups 45 Front Squats

WOD 08-19-09

"The 5:45"

5 Pull-ups
45 Jump Rope
5 Pull-ups
45 Supermans
5 Pull-ups
45 Push-Ups
5 Pull-ups
45 Front Squats

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Tuesday 090818 Push Press 1-1-1-1-1-1-1 reps.

Joe gettin his erg on!

14 Days of CrossFit HQ=Day 1

Tuesday 090818

Push Press 1-1-1-1-1-1-1 reps.

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14 Days of CrossFit HQ Begins Tomorrow!

We will be running the daily programming straight from CrossFit HQ beginning Tomorrow August 17th for 14 days! Ain't gonna sugar coat it........so dig in! But for today, here's what you get. If you don't like it, talk to Lori and Greg.

"Grueling Gregson"

Karen
150 Wall Ball Shots

-then-
TRX Atomic Abs/Push-Ups
5 Rounds Max Reps

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08-16-09 Rest Day

Welcome new baby CrossFitter Trey Edward to our CrossFit Family!

08-16-09 Rest Day

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08-15-09 WOD Deck of Cards Hearts= Push-Ups Spades= Air Squats Diamonds=Cone to Cone Sprints Clubs=KB Russian Swing / ATW

08-15-09 WOD Deck of Cards

Hearts= Push-Ups
Spades= Air Squats
Diamonds=Cone to Cone Sprints
Clubs=KB Russian Swing / ATW

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08-14-09 WOD For time: Run 400 meters 20 Squat Jumps Run 400 meters 20 Push-Ups Run 400 meters 20 KB Swings Run 400 meters 20 Pull-Ups

08-14-09 WOD
Task-G-T-
For time:
Run 400 meters
20 Squat Jumps
Run 400 meters
20 Push-Ups
Run 400 meters
20 KB Swings
Run 400 meters
20 Pull-Ups

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08-13-09 WOD Tabata Squats Bottom to Bottom 4 minutes

Things that make you go hummm?

08-13-09 WOD
Tabata Squats
Bottom to Bottom
4 minutes

This is your warm-up and WOD

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THERE WILL BE NO PM CROSSFIT CLASS TONITE

Ladies! You're Invited to
Tactical Dance Pole Fitness Girls Night Out
4-7 pm

WOD 08-11-09 Skill Review Deadlift Set-up Deadlift 5 x 5 Mini-metcon Tabata Partner DynaMAX Corpse Leg Throw Oblique Abs Ball Slam Log Toss Back Ex

Sorry for this one Lori! ;-)

WOD 08-11-09

Skill Review
Deadlift Set-up

Deadlift 5 x 5

Mini-metcon
Tabata Partner DynaMAX
Corpse Leg Throw
Oblique Abs
Ball Slam
Log Toss
Back Extension

On-Ramp 6:45pm

Skill Review:
Squat
Push-Press
Hang Clean
Deadlift
Front Squat
Box Jump

Skill Practice:
Lifting Odd Shaped Objects
Rope Climb
Tire Flip

Loads to Logs
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08-11-09 WOD G-T-W In teams of two: Rope Climb x 6 TRX Squat Jump x 100 Push-Up x 100 TRX Low Body Row x 100 Ball Slams x 100 Push-Press x 100

Warm-Up
Handstand Push-Up x 5
Muscle-Up x 5
Run 200m

08-11-09 WOD G-T-W

In teams of two:
Rope Climb x 6
TRX Squat Jump x 100
Push-Up x 100
TRX Low Body Row x 100
Ball Slams x 100
Push-Press x 100

for time complete each exercise in order before moving to the next

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08-10-09 WOD Badger 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters 3 Rounds for time

Photo Courtesy of CrossFitHQ

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA
who was killed in Iraq 11 December 2007.

08-10-09 WOD Badger

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

3 Rounds for time

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08-09-09 Rest Day Family Day Dog Day Friends Day

Sheldon ball slams!

WOD -Weight-Task- Plate Carry #45 Burpee x 12 Row 200m KB Swing x 12 Run 150m Tire Flip x 3 3 Rounds Team Workout First team to complete three rounds

08-08-09 Team Saturday!

WOD
-Weight-Task-
Plate Carry #45
Burpee x 12
Row 200m
KB Swing x 12
Run 150m
Tire Flip x 3
3 Rounds Team Workout
First team to complete three rounds wins.

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WOD -Weight-Task- Farmer Carry 100m OH Traveling Lunge 60' Knees to Elbows x 20 Push-Up x 20 3 Rounds for time

Grassroots Giving Fundraiser & BBQ 2009

08-07-09

Warm-Up
Jump Rope 3 min
Army Sit-Up Challenge
Max Plank x 3

Skill Practice:
Ring L-Sits

WOD -Weight-Task-
Farmer Carry 100m
OH Traveling Lunge 60'
Knees to Elbows x 20
Push-Up x 20
3 Rounds for time

On-Ramp @ 6:45pm
Skill Review:
Hang Clean
Push-press
Squat

On- Ramp Skill Practice:
Kettlebell Clean
Kettlebell Push-press
Kettlebell Single Hand Swings
Intro to TRX

On-Ramp WOD
Kettlebell TRX Transitions

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"Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) P

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to Facebook.

08-05-09 WOD Back Squat 1-1-1-1-1-1-1 reps

08-05-09

WOD

Back Squat 1-1-1-1-1-1-1 reps

Aim for a new 1RM by 4 or 5th rep

Post loads to Logs

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On-Ramp

Skill Review:

Squat & Medicine Ball Clean

Skill Practice:

Concept II Rower, Kettlebell Russian Swing & Deadlift

On-Ramp WOD

200m row

KB Russian Swing x 5

Deadlfit x 5

4 rounds for time

08-04-09 WOD Tabata This Then Run Like Hell Each exercise: 1 min Tabata Interval followed by a 200m sprint Wall Balls 100m Sprint Sit-Ups 100m Sprin

08-04-09 WOD

Tabata This Then Run Like Hell
Each exercise:
1 min Tabata Interval followed by a 200m sprint

Wall Balls
100m Sprint
Sit-Ups
100m Sprint
KB American Swing
100m Sprint
Push-Ups
100m Sprint

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WOD Thrusters (21-15-9) Muscle-Up x 5 Kipping Pull-Up x 5 3 Rounds/Time

08-03-09

Warm-Up
400m Run
Sit-Up x 25
Back Extension x 25
Push-Up x 25

WOD
Thrusters (21-15-9)
Muscle-Up x 5
Kipping Pull-Up x 5
3 Rounds/Time

On-Ramp Session #1 @ 6:45pm

Intro to CrossFit Terminology

Skill Practice:
Squat
Push-Up
Clean Progression

On- Ramp WOD
Air Squat x 10
Push-Up x 10
200m run
3 Rounds/Time

Rest Day!

Hooverball on the beach! August 1st Saturday.