October 31, 2014

HAPPY HALLOWEEN!

Strength: Strict Pull Up Practice

Partner Workout!

“Deck Of Cards”

As Many Rounds As Possible in 20 Minutes of:

10 Tuck Jumps + 1 Card

*Stay with your partner and work together.  Each partner needs to complete entire workout, stay with your buddy.  For a complete round each partner will do 10 Tuck Jumps + the exercise and reps decided by card chosen.

*Number on the card determines reps

*Suit determines exercise

CLUB=BURPEES

DIAMOND=PUSH UPS

SPADE=JUMPING JACKS

HEART=SIT UPS

JOKER=400M RUN

JACK, QUEEN, KING=10 REPS

ACE=1 MINUTE REST

EXAMPLE: 10 OF DIAMONDS=10 PUSH UPS


October 30, 2014

Strength: Back Squat 65%x5 75%x5 85%x5

As Many Rounds As Possible in 15 Minutes of:

10 Thrusters (95/65)

50 Double Unders (sc 100 singles)

October 29, 2014

For Time:

21 Deadlifts (A 225/185, B 205/155, C 185/115)

Run 400m

18 Deadlifts

Run 400m

15 Deadlifts

Run 400m

12 Deadlifts

Run 400m

October 28, 2014

Strength: Strict Press 65%x5 75%x5 85%x5

“Grace”

For Time:

30 Clean and Jerks (135/95)

October 27, 2014

A huge thank you to all who donated and participated in our PINK HERO WOD Saturday!  Through your generosity we were able to raise $700 for the Bailey Family!

There is a group starting the 16 week endurance training schedule this week in preparation for the Psycho Wyco Trail Run February 14th!  You are welcome to run with the group as an extra workout even if you don’t plan to race.  The tentative schedule is Tuesdays and Thursdays 7pm and Saturdays 7am. The location of where we will meet will depend on the workout scheduled.  There will be track workouts, road runs, trail runs, hills, etc. Please remember these runs are designed to be in addition to your CrossFit WOD for the day not in place of.  Ideally you would like to have 3 hours between workouts.  The schedule can be found under the “Endurance Program” tab.  Print it off and hang it up so you know whats in store for each week!

Strength: Bench Press 65%x5 75%x5 85%x5

4 Rounds For Time of:

Run 200m

25 Box Jumps

15 Weighted V-Ups (20/15)

October 26, 2014

Rest Day

October 25, 2014

PINK HERO 10am

October 24, 2014

PINK HERO WOD AND FUNDRAISER TOMORROW, SATURDAY, 10AM

Strength: Strict Press 5×5

8 Rounds For Time of:

Run 400m

Rest 60 seconds between each round

October 23, 2014

Strength: Deadlift 5×5

For time:

100 Double Unders (sc 200 singles)

50 Wall Balls (20/15)

30 Power Cleans (95/65)

15 Muscle Ups (scale = 15 muscle up progressions)

October 22, 2014

REMINDER: PINK HERO WOD THIS SATURDAY 10AM.  INVITE FAMILY AND FRIENDS WHO MIGHT WANT TO WORKOUT, WATCH THE WORKOUT, AND/OR EAT A HAMBURGER!  ALL PROCEEDS ARE GOING DIRECTLY TO THE BAILEY FAMILY!

“Eva”

5 Rounds for time of:

Run 800m

30 Kettlebell Swings (2 pood/1.5 pood)

30 Pull-ups

Compare times to April 2, 2014