Endure - Sleep in the bed you make

For time:
400m run
Walking Lunges
400m run

# of walking lunges = 400m time (seconds)

So... If you run a 63 second 400m, complete 63 lunges before your second run.

AMRAP 3's

3 minutes at each movement for max reps:

Muscle-ups
Push press (115/80#)
Ball slams / sledgehammer strikes
Row (calories)

Rest exactly 2 minutes between each.

Big Blue

Farmers carry: cover as much ground as possible in 1 minute. Guys 2x 95# barbells. Girls 2x 65# barbells.

WOD

2 rounds for time of:
15 pull-ups
50 air squats
15 pull-ups
100ft. Backward sled pull (+90lbs /+45lbs)

Shins

Strength: In 15 minutes find your 5RM Back Squat

WOD
3 rounds for time of:
5 power cleans 135/95#
3 front squats
1 thruster
11 box jumps 30"/24"

Scale the weight accordingly to complete the barbell progression unbroken.

Weekly Results

Endure

250m row Time Trial

Rest

Complete as many rounds as possible in 12 minutes of:
15 sit-ups
50 ft. Overhead walk 135# / 95#
50 ft. Butcher sled drive (heavy)

Filthy Fifty

For time:

50 box jumps 24"
50 jumping pull-ups
50 kettlebell swings 1 pood
50 walking lunges
50 knees to elbows
50 push press 45#
50 back extensions
50 wall ball shots 20# 10'
50 burpees
50 double unders

Classic benchmark "chipper". Many of these movements are relatively light and can be performed quickly by most athletes. It is for this reason that full range of motion is of the upmost importance.

"Specialization is for Insects"

Strength: In 15 minutes find your 1 RM bench press

WOD:
Complete as many rounds in 15 minutes of:
20 grasshoppers
20 jumping split lunges
3 wall climbs

And for your eating pleasure, from paleomg.com, I bring you....Easy Crockpot Breakfast Pie

Eat this tonight!

EMOM 10 + heavy sprint

It's been too long...

1) Every minute on the minute for 10 minutes complete:
5 deadlifts
7 hang power cleans
Max rep thrusters

Choose your weight. Bar or dumbbells.

So... at the top of each minute you must do 5 DL's and 7 hang cleans. With the remaining time complete as many thrusters as possible.

Score = Total # of thrusters
15 burpee penalty for each unfinished round.

2) 200m sandbag sprint

Endurance WOD - Sprints

Has anyone ever asked you what CrossFit is?


1) Cone Drills x 6
Rest 1 minute between each

2) 40 yard sprints
Rest 1 minute between each

3) Max rep push-ups
Rest 20 seconds
Max rep push-ups again.

Mainsite 120903

Strength: In 10 minutes find your 5RM shoulder press.

WOD: 3 Rounds for time of:

15 Chest-to-Bar Pullups
20 Burpees
15 Sumo deadlift high pulls (guys:95# / girls:65#)

As seen on the mainsite: Crossfit.com

And for your viewing pleasure..... A tire flip teaser.

Fueled?

 

What have you eaten today to fuel your workout tomorrow? Your body demands quality proteins, carbs, and fats at each meal to perform anywhere near its potential. You are a Lamborghini.... fuel your engine with some high octane fuel!

Back at it!

Beginning this Thursday, Sept 13th, our full range of classes begins again. Thank you to everyone in the CrossFit community for being so supportive of us as we welcomed our son into the world. You all are awesome and I can't wait to get back in the gym and see all of you!

Class Schedule Change

There will be no scheduled classes for the remainder of the week. We are having our baby and will be back at it sometime next week. Check back frequently for further updates. We will be having mini wods on the Facebook page, so check in there often and compete/participate!

Helen

3 rounds for time of:

400m Run
21 kettlebell swings (53/35#)
12 pullups

The Helen Challenge:
For this benchmark wod, if you fail to set a new pr today, perform 5 burpees for each second over. Added incentive to make it happen today.

Labor Day!

Gym is closed today. Good luck to everyone participating in the Chataqua run this morning! Have a great Labor Day!