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Warm-up
Run 800m
10-9-8-7-6-5-4-3-2-1
Ball Cleans
Clapping push ups
Jumping lunges
Heavy Kb Swing
3x5 Burgener Warm-up
Work-out
Clean and Jerk
3-3-3-3-3
WOD #2
"Alex"
32 Burpees
32 Double-unders
32 Pullups
32 one-arm dumbbell or KB Snatches (16 each side)
3 rounds
*scale wt for snatches to strength and skill.
StartingOctober 1st, Thursday we're combining the two evening classes into one 5:30pm class on Monday, Tuesday, and Thursday evenings. Here's a printable copy of the new schedule. Also Starting Sunday October 3rd, We will offer free classes to anyone new to CrossFit. There is a limit of 2 free Sunday workouts, then every Sunday after that is 1/2 price. Its a great opportunity for friends and family to try us out.
Warm up
Run 400m
Row 500m
21-15-9
Squats
#45 Over-head press
Box Jumps
Work-out
Benchmark Work-out of Choice
Fran Fan Club all day! Yes, its your chance to make up a workout you didn't get in last week or pick a benchmark.
5am class, not much talking, loud music and lots of barbells flying!
Jill, did most of her whining yesterday, then just knocked out Fight Gone Bad as Rx and looking very good! Jill is recovered from her barbell accident and at full throttle. (we won't get into the specifics of what happened with the barbell, lets just say, Jill+Barbell=something bad about once a month)
April looked like she was going to cry after her first clean and jerk for Grace, then she just sucked it up and timed a new PR. Nice!
Jim upped his weight on his Thruster and knocked out a 6min flat for Fran.
Dave made a deal that if he got over 300 on FGB I would by him coffee and if he scored under 300 he will buy. My coffee tastes so great when its free!
Mason took over the top spot for 30 Muscle-ups for time, Sorry Andrew!
New Fran Fan Club t-shirts are in production and coming soon. We will post a image of the new design soon and a chance to pre-order.
NICE RACK JILL!
Check out the Open House photo album and testimonies added.
Warm-up
Burgener warm-up 3x5
Run 400m
3 rounds of
5 pull-ups
10 Kb swings
15 situps
Workout
Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles
3 rounds of 10 each
Box jumps
Burpees
Med-ball Cleans
PVC Pull through
1x3 burgener warm-up
Work-out
Fight Gone Bad
The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:
Warm-up
Run 800m
3 Rounds of 10 Each
Push-up
Sit-ups
Pull-up
KB swings
Work-out
3 rounds
Hang power snatch #65/#95 x5
Over-head squat #65/#95 x10
Double-unders x25
Rest 1 minute
3 rounds
#75/#115 Hang power clean X5
#75/#115 Push-Press x10
Double-unders X25
Rest 2 minutes
#95/#135 Hang Squat Clean X5
#95/135 Push Jerk X10
Double-unders X25
Subtract 3 minutes from total time for score.
Happy Birthday Curt, So nice when you visit, You always have a CrossFit home at CFNL! 53 looks great on you!
Warmup
Run 400m
3 rounds of 15 each
Pull-ups
Sit-ups
Push-ups
Workout
"Curt"
Run 400m
53 wallball #14/#20
53 Box jumps #20/#24
3 Rounds
For Time
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