10/30/14

Don’t forget to grab a partner and sign up for the Paleo Challenge. If you need a partner, we’ll find you one. The sign up sheet is on the right side of the whiteboard and the info packets are at the desk. The Challenge begins this Saturday!!!

STRENGTH:
front squat 3×5@75%
WOD
10 min AMRAP
5 power cleans 155/110
10 burpee box jumps 24/20

10/29/14

We would like to thank  Jen Maggiore from Living Well Nutrition for a great presentation last night. The Partner Paleo Challenge begins on November 1st and the rules will be available at the gym all week long. If you plan to participate and have a partner please sign up on the sheet next to the whiteboard. See Mike with any questions.

SKILL:
practice handstands
WOD:
10 rounds

5 chest to bar pull ups

10 hspu

15 walking lunge

10/28/14

Join us  tonight at 6pm for a Paleo diet presentation by Jen Maggiore of Living Well Nutrition. After the meeting, we will hold a Q&A and have a full explanation of the Paleo challenge rules. Family and friends are welcome to attend! There will be no 6pm class tonight.

STRENGTH:
3 position clean
(floor,low,high)+jerk
60%,65%,70%x4
WOD:
3 x 500 meter row

*rest between sets
*Combine all 3 times for score!

Yvonne and Eileen

10/27/14

It is just about time for our bi-annual Paleo Challenge! Join us tomorrow night at 6pm for a presentation by Jen Maggiore of Living Well Nutrition. After the meeting, we will hold a Q&A and have a full explanation of the rules.

STRENGTH:
back squat 3×5@80%
WOD:
21-15-9
deadlifts 225/140
box jumps 24/20″
*200 meter run after each set

10/25/14

This morning our clinic will cover toes to bar and knees to elbow efficiency. If these are skills you are looking to conquer or improve come and join us at 10am!! Please be warmed up and ready to go!

PARTNER WOD:
1000 meter row(partners switch every 250m)
50 power cleans 135/95
100 meter powler push 180/90
200 burpees
100 meter powler push 180/90
50 power cleans 135/95
1000 meter row(partners switch every 250m)

10/24/14

Sorry for the late notice… On Saturday our clinic will cover toes to bar and knees to elbow efficiency. If these are skills you are looking to conquer or improve come and join us at 10am!! Please be warmed up and ready to go!

STRENGTH:
3 position snatch (floor,low hang,high hang)
60%,65%,70%x4
WOD:
3 rounds
1 hill run
20 Kettlebell swings 24/16kg
25 Wall Balls 20/14#

10/23/14

It is just about time for our bi-annual Paleo Challenge! Join us next Tuesday October 28th at 6pm for a presentation by Jen Maggiore of Living Well Nutrition. After the meeting, we will hold a Q&A and have a full explanation of the rules.

STRENGTH:
front squat 3×5@70%
WOD:
3-6-9-12-15-18-21
med ball slams 20/14#
med ball sit up
*After each set do 15 double unders

At only 4’10″, Lee finally conquered the 20″ box in a WOD! Nice Work!!!

PALEO CHALLENGE STARTS NOVEMBER 1ST

It is just about time for our bi-annual Paleo Challenge! Join us next Tuesday October 28th at 6pm for a presentation by Jen Maggiore of Living Well Nutrition. After the meeting, we will hold a Q&A and have a full explanation of the rules.

10/22/14

SKILL:
pistol progressions
WOD:
50 Calorie row
then,
21-18-15-12-9-6-3
pistols (alt leg)
knees to elbows
box jumps 24/20″

Sam, the leader of Team America, is rocking some kipping pull ups during yesterday’s WOD.

10/21/14

A new cycle of “Fundamentals” begins tonight! If you are ready to begin your CrossFit journey please be ready to go at 7pm. Contact Mike@CrossFitrocksolid.com for additional information.

STRENGTH:
power clean 3×5@70% of c&j 1rm
push jerk 3×5@60%
WOD:
12 min AMRAP
40 double unders
25 pull ups
10 HSPU

10/20/14

STRENGTH:
back squat 3×5@75% OF 1RM
WOD:
“Air Force”
20 Thrusters 95/65#
20 SDHP
20 Push Press
20 OHS
20 Front Squats
* Every minute on the minute complete 4 BURPEES

GREAT JOB TO ALL OF OUR COMPETITORS THIS WEEKEND FOR THEIR STELLAR PERFORMANCES!!!

CONGRATS TO LAUREN AND MATT 2ND PLACE SCALED DIVISION AT SUPERFIT

ERIN AND ADAM 3RD PLACE RX DIVISION AT SUPERFIT

MARIA 2ND PLACE MASTERS AT MOUNTAIN MELEE

10/18/14

DOUBLE UNDER CLINIC AT 10AM!!!

3 person team WOD
20 min AMRAP
200 double unders
200 air squats
200 kettlebell swings 24/16kg
200 meter barbell carry 185/120

*A 45/25# plate  must be held overhead at all times while the other athletes complete reps- all teammates carry the bar(no plate overhead).

*Only 1 athlete may work on reps at a time

A BIG shout out to Shannon and Poz for completing not 1 but 2 RX wods on Thursday!!! You girls killed it!

10/17/14

Don’t forget that this Saturday at 10am we will have a clinic on double unders.

STRENGTH:
Snatch
*Find a 1 rm
WOD:
10 minute AMRAP
5 squat snatch 115/75
7 hr push ups
9 toes to bar

Crews from ALL classes killed it yesterday!!!

10/16/14

Join us Saturday at 10am for another skill clinic. This week we will be covering the elusive double under.

Partner Wod #1
8 minute AMRAP
400 meter row
max wall balls 20/14#
*Partners switch every 400m/ goal is max wall balls
Partner Wod #2
8 Minute AMRAP
15 burpees onto plate
max rope climbs

Natale hitting box jumps during yesterday’s WOD