7/22/14

RED CROSS BLOOD DRIVE JULY 27th

WE ARE HOSTING ANOTHER BLOOD DRIVE AT OUR PLACE  ON JULY 27TH AND COULD USE SOME GOOD CROSSFITTING BLOOD.  EVEN IF YOU’RE NOT A CROSSFITTTER WE’LL STILL TAKE IT!!! PLEASE SIGN UP ASAP SO THE MINIMUM NUMBER OF PARTICIPATES NEEDED CAN BE MET.

https://esiebelarecprod.redcrossblood.com/eevents_enu/start.swe?SWECmd=GotoView&SWEView=ARC+City+State+Blank+Results+View+Clone&SWEHo=esiebelarecprod.redcrossblood.com&SWEApplet0=ARC+BDC+Upcoming+Drives+Applet+Clone&SWERowId0=1-1JWDS6J

STRENGTH:
back squat
5 @ 75%
5 @ 80%
Max reps @ 85%
WOD:
25 front squats 115/75
50 double unders
25 hang power cleans 115/75
100 double unders
25 shoulder to overhead 115/75
200 double unders

7/21/14

WOD:
50 wall balls 20/14#
1 hill run with med ball
30 wall balls
3 hill runs with ball
10 wall balls
5 hill runs with ball
STRENGTH:
deadlift
5 @ 75%
5 @ 80%
Max reps @ 85%

TEST YOUR METAL

Hey Test Your Metal crew… Lets meet at CFRS at 6:15am, get organized, and hit the road together! See you in the AM!

7/18/14

TODAY’S 10:30AM COMP WOD WILL REVOLVE AROUND THE “TEST YOUR METAL” COMPETITION.  IF YOU’RE COMPETING, PLEASE COME DOWN SO WE CAN GO OVER SOME STUFF.

WOD
3 rounds
10 toes to bar
15 overhead squats 135/95
20 box jumps 24/20″
then

3 hill runs

 

 

7/18/14

Tomorrow’s comp wod will be geared to the TEST YOUR METAL competition. We will go through some dry runs, talk strategy, and get a light WOD in. All competing on Sunday are welcome to join us.

PARTNER WOD
16 minute AMRAP
3 rounds of (one works/one rests)
12 snatches 135/95
100 double unders
once completed
Partner #1 max burpees over bar
Partner#2 150m run (pace)
*score is burpees

Billy

7/17/14

STRENGTH:
shoulder press
5 @ 75%
5 @ 80%
Max reps @ 85%
WOD:
4 rounds
10 calorie row
20 kettlebell swings 32/24kg
300 meter run

Lee getting FULL extension in her presses

7/16/14

STRENGTH:
10 min EMOM
EVEN:30 sec max hspu
ODD: 100 meter sprint
WOD:
12 min AMRAP
30 air squats
20 hr push ups
10 c2b pull ups

Masters Functional Fitness League

Yo old people! We are definitely going to do this.Sign up ASAP!

https://www.mastersfunctionalfitnessleague.com/

7/14/14

WOD:
5 rounds
10 hang power cleans 135/95
35 double unders
STRENGTH:
back squat
5 @ 75%
5 @ 80%
Max reps @ 85%

 

RED CROSS BLOOD DRIVE JULY 27th

WE ARE HOSTING ANOTHER BLOOD DRIVE AT OUR PLACE  ON JULY 27TH AND COULD USE SOME GOOD CROSSFITTING BLOOD.  EVEN IF YOU’RE NOT A CROSSFITTTER WE’LL STILL TAKE IT!!! PLEASE SIGN UP ASAP SO THE MINIMUM NUMBER OF PARTICIPATES NEEDED CAN BE MET.

https://esiebelarecprod.redcrossblood.com/eevents_enu/start.swe?SWECmd=GotoView&SWEView=ARC+City+State+Blank+Results+View+Clone&SWEHo=esiebelarecprod.redcrossblood.com&SWEApplet0=ARC+BDC+Upcoming+Drives+Applet+Clone&SWERowId0=1-1JWDS6J

7/14/14

WOD
10-9-8-7-6-5-4-3-2-1
shoulder to overhead 155/100
box jump overs 24/20″
knee to elbows
STRENGTH:
deadlift
5@75% 1rm
5@80%
max reps@85%

A$H hits almost 40″ on max height box jumps

7/12/14

There will be no comp WOD today. We will however have an Endurance WOD at 10:30am on Sunday at the D-West track.

WOD
3 rounds
20 tire flip jump overs
50 meter sled push 180/115
200 meter run
* Record each and rest as needed between rounds

Julia killing some muscle ups

7/11/14

STRENGTH:
shoulder press
1-1-1-1-1-1-1
WOD:
50 wall balls 20/14#
50 pull ups
50 box jumps 24/20″
50 toes to bar
1 Hill run

We did lots of muscle ups on Wednesday including this one by Matt.

7/10/14

WOD:
7 minute AMRAP
5 hspu (sub w/ push press)
20 meter sprint
10 deadlifts 135/95
20 meter sprint
STRENGTH:
back squat
*use remaining time to find 1 rm

7/9/14

HAPPY BIRTHDAY BRONWEN!!!

birthday balloons clip art

WOD:

5 rounds
3 muscle ups
10 burpee box jumps 24/20″
300 meter run

*YOGA CLASSES ARE CURRENTLY ON HOLD UNTIL AT LEAST THE FALL