1000 FREE WOD
1300 TEAM WOD
1500 Final Open WOD of 2011
After Shananigans
1300 TEAM WOD
1500 Final Open WOD of 2011
After Shananigans
April 2011 Archives
30 April 2011
A WOD
AMRAP in 12 Minutes of:
10 Wall Ball Shots to a 10ft target 20/14lbs
10 Lateral Jumps over a parallette
10 Burpees
post rounds to comments
B WOD
AMRAP in 8 Minutes of:
2 Spin Jump
4 Burpees
6 Jumping Lunges
8 Squats
post rounds to comments
AMRAP in 12 Minutes of:
10 Wall Ball Shots to a 10ft target 20/14lbs
10 Lateral Jumps over a parallette
10 Burpees
post rounds to comments
B WOD
AMRAP in 8 Minutes of:
2 Spin Jump
4 Burpees
6 Jumping Lunges
8 Squats
post rounds to comments
29 April 2011
A WOD
4 rounds
Sprint 800 meters
Rest is 2:1
(twice as long as it took you to run the 800)
Post times to comments
B WOD
Helen
3 Rounds for time:
400 meter Run
21 KB Swings 24/16kg
12 Pull-ups
Post time to comments
For those of you who don't know this awesome guys
name is Brandon and his time with us is quickly
coming to an end. Make sure you wish him well, he
has been a very positive influence on our box!!!
4 rounds
Sprint 800 meters
Rest is 2:1
(twice as long as it took you to run the 800)
Post times to comments
B WOD
Helen
3 Rounds for time:
400 meter Run
21 KB Swings 24/16kg
12 Pull-ups
Post time to comments
For those of you who don't know this awesome guys
name is Brandon and his time with us is quickly
coming to an end. Make sure you wish him well, he
has been a very positive influence on our box!!!
28 April 2011
REST DAY
SUN OPS CFA STYLE
You have drank way too much CF kool-aid when
CFA is your primary destination for tanning ...LOL
Sunday: Lets end the CF Open right and all hang around
and grill up some goodness after the Final go of the
2011 CF Open.
SUN OPS CFA STYLE
You have drank way too much CF kool-aid when
CFA is your primary destination for tanning ...LOL
Sunday: Lets end the CF Open right and all hang around
and grill up some goodness after the Final go of the
2011 CF Open.
27 April 2011
A WOD
Bench Press
AMRAP @ 3/4 BW Men 1/2 BW Women
Then
5x5 Bench Press (increase load each set)
Post loads to comments
B WOD
Deadlift
5x5 (increase load each set)
Then
5X5 Dips
Bars or Rings
(least amount of assistance possible)
Post loads to comments
So proud of this girl!!! Get some Lauren!!!
Bench Press
AMRAP @ 3/4 BW Men 1/2 BW Women
Then
5x5 Bench Press (increase load each set)
Post loads to comments
B WOD
Deadlift
5x5 (increase load each set)
Then
5X5 Dips
Bars or Rings
(least amount of assistance possible)
Post loads to comments
So proud of this girl!!! Get some Lauren!!!
26 April 2011
A WOD
4 rounds for time:
400 Meter run
25 Squats
25 Push ups (Games Style)
Post time to comments
B WOD
2 Rounds
700m Run
35 MedBall Clean & Shots 20/14lbs
35 Double Unders
Post time to comments
4 rounds for time:
400 Meter run
25 Squats
25 Push ups (Games Style)
Post time to comments
B WOD
2 Rounds
700m Run
35 MedBall Clean & Shots 20/14lbs
35 Double Unders
Post time to comments
25 April 2011
A WOD
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Post time to comments
B WOD
12 Minute Amrap
250 Meter Row
10 Push Ups (Games Style)
Sorry B WODers was looking @ the wrong week
Post time to comments
There are no mirrors in our box but Darin seems
to still manage to check himself out!!...LOL
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Post time to comments
B WOD
12 Minute Amrap
250 Meter Row
10 Push Ups (Games Style)
Sorry B WODers was looking @ the wrong week
Post time to comments
There are no mirrors in our box but Darin seems
to still manage to check himself out!!...LOL
23 April 2011
NO 1200 Class We have Boot camp Orientation
From 1100-1230
A WOD
AMRAP of:
Thrusters @ 1/2 Bodyweight
then
Work up to a heavy single
Post loads to comments
B WOD
Run 5K
Post time to comments
From 1100-1230
A WOD
AMRAP of:
Thrusters @ 1/2 Bodyweight
then
Work up to a heavy single
Post loads to comments
B WOD
Run 5K
Post time to comments
22 April 2011
A WOD
"Diane"
21-15-9
Deadlift 225/155 lbs
Handstand Push up
Post time to comments
B WOD
In 10 minutes AMRAP of:
2 Rope Ascents
6 Pull-ups
10 KB Swings (24/16kg)
Post rounds to comments
"Diane"
21-15-9
Deadlift 225/155 lbs
Handstand Push up
Post time to comments
B WOD
In 10 minutes AMRAP of:
2 Rope Ascents
6 Pull-ups
10 KB Swings (24/16kg)
Post rounds to comments
21 April 2011
A WOD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Post score to comments
B WOD
For Time:
21-15-9
Back Squat 3/4 BodyWeight
Knees-to-Elbows
Post time to comments
Does your work out leave you feeling like this?
It should!!!!!!
Try CrossFit!!!! Real Work, Real Results!!
Don't forget no 1900 Class . WOD 5 of the
CrossFit Open is going down!!!
STILL ROOM IN THE AM BOOT CAMP! Call now for
your assessment before its too late!!!! First class is on
Monday!!!
19 April 2011
A WOD
Congrats to everyone who attended the Level 1 Certification
over the weekend! It was a great time with some awesome
HQ trainers and superb athletes!
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed
by ten seconds of rest where the first 8 intervals are
pull-ups, the second 8 are push-ups, the third 8 intervals
are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals to comments.
B WOD
In 15 Minutes AMRAP of:
9 Sumo Deadlift High Pull 75/55lbs
12 Push ups
15 Box Jumps 24/20"
Post time rounds to comments
Congrats to everyone who attended the Level 1 Certification over the weekend! It was a great time with some awesome
HQ trainers and superb athletes!
18 April 2011
A WOD
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
B WOD
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Shenanigans!!!
17 April 2011
Level 1 Certification
1700 CrossFit Open 11.4 First WOD go!
The " I got mine" wall of fame... Did you get your first
Pull up ever here @ CFA?... Your name should be on the
wall!!!!
1700 CrossFit Open 11.4 First WOD go!
The " I got mine" wall of fame... Did you get your first
Pull up ever here @ CFA?... Your name should be on the
wall!!!!
15 April 2011
A WOD
3 Rounds for Time:
20 Wall Ball Shots to a 10 ft target 20/14 lbs
20 V-Ups
20 Box Jumps 24"/20"
20 Toes to Bar
Post time to comments
B WOD
3 Rounds for time of:
500m Row
21 Burpees
400m Run
Post time to comments
Wall Climbs .. your shoulders best friend!!!
3 Rounds for Time:
20 Wall Ball Shots to a 10 ft target 20/14 lbs
20 V-Ups
20 Box Jumps 24"/20"
20 Toes to Bar
Post time to comments
B WOD
3 Rounds for time of:
500m Row
21 Burpees
400m Run
Post time to comments
Wall Climbs .. your shoulders best friend!!!
14 April 2011
A WOD
Row 5K
We only have 7 rowers we will cycle everyone
through as quickly as possible
Post time to comments
B WOD
"Grace"
For time:
30 Clean and Jerks 135lbs/95lbs
This is a ground to overhead movement,
you may use a muscle clean, power clean or
clean and a press, push press or push jerk.
Post time to comments
WOD 3.11 CrossFit Open
Row 5K
We only have 7 rowers we will cycle everyone
through as quickly as possible
Post time to comments
B WOD
"Grace"
For time:
30 Clean and Jerks 135lbs/95lbs
This is a ground to overhead movement,
you may use a muscle clean, power clean or
clean and a press, push press or push jerk.
Post time to comments
WOD 3.11 CrossFit Open
13 April 2011
A WOD
"Isabel"
For Time:
30 Snatches 135/95lbs
This is a Ground to overhead
movement. You can use
a muscle snatch, power snatch
or snatch.
Post time to comments
B WOD
3 Rounds
For time of:
10 Deadlift 225/155lbs
25 Double Unders
15 Push-ups
Post time to comments
The Gym will be closed all weekend for the Level 1 Cert.
Saturday is a rest day so it should not effect your normal
WOD scheme!
"Isabel"
For Time:
30 Snatches 135/95lbs
This is a Ground to overhead
movement. You can use
a muscle snatch, power snatch
or snatch.
Post time to comments
B WOD
3 Rounds
For time of:
10 Deadlift 225/155lbs
25 Double Unders
15 Push-ups
Post time to comments
The Gym will be closed all weekend for the Level 1 Cert.
Saturday is a rest day so it should not effect your normal
WOD scheme!
12 April 2011
Rest Day!!!
Don't forget there is no CF Kids
in the evenings this week!
3 yrs old ...Legit Pull Ups!!! Check!!!!
Don't forget there is no CF Kids
in the evenings this week!
3 yrs old ...Legit Pull Ups!!! Check!!!!
11 April 2011
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy
Partition the pull-ups, push-ups, and squats as
needed. Start and
finish with a mile run.
If you've done Murph under 40 minutes get a
twenty pound vest or body armor, wear it.
Post time to comments.
B WOD
75 Knees-to-Elbows
150 Box Jumps(24/20")
225 Air Squats
(Partition these three exercises
as needed)
Post time to comments
09 April 2011
A WOD
7 Rounds for time:
5 Wall Climbs (belly to the wall)
10 Pull Ups
post time to comments
B WOD
3 Rounds
*Max Reps in 1 minute
(connect as many as possible initially,
then get what you can get with the time
remaining)
*Rest 1 min between exercises
*Pull-ups
*Sit-ups
*Wall balls 20/14#
*Kettlebell Swings
(24/16kg)
*Scoring:
1 point for each rep in the initial
connected set. ½ pt for each rep after it's
broken.
7 Rounds for time:
5 Wall Climbs (belly to the wall)
10 Pull Ups
post time to comments
B WOD
3 Rounds
*Max Reps in 1 minute
(connect as many as possible initially,
then get what you can get with the time
remaining)
*Rest 1 min between exercises
*Pull-ups
*Sit-ups
*Wall balls 20/14#
*Kettlebell Swings
(24/16kg)
*Scoring:
1 point for each rep in the initial
connected set. ½ pt for each rep after it's
broken.
07 April 2011
A WOD
NASTY GIRLS
3 Rounds for time of:
50 Squats
7 Muscle Ups
10 Hang power Cleans 135/95lbs
Post time to comments
B WOD
5 Rounds
10 GHD Sit-ups
10 Hang to Overhead with DB (30/20#)
Post time to comments
NASTY GIRLS
3 Rounds for time of:
50 Squats
7 Muscle Ups
10 Hang power Cleans 135/95lbs
Post time to comments
B WOD
5 Rounds
10 GHD Sit-ups
10 Hang to Overhead with DB (30/20#)
Post time to comments
The difference between a rep counting or not,
is minute; a slight break in the hip,not quite
overhead or unstable footing and all your hard
work won't be counted!
Take the extra second to get stable and leave no
question in your Judges mind.
is minute; a slight break in the hip,not quite
overhead or unstable footing and all your hard
work won't be counted!
Take the extra second to get stable and leave no
question in your Judges mind.
06 April 2011
A WOD
Sled Drive
8x 20 Meters @ Body Weight
(0630 crew, do 10x 15 meters inside)
B WOD
"Cindy"
In 20 Minutes AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds to comments
Sled Drive
8x 20 Meters @ Body Weight
(0630 crew, do 10x 15 meters inside)
B WOD
"Cindy"
In 20 Minutes AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds to comments
05 April 2011
A WOD
Clean and Jerk
As many reps as possible in 1 minute @ 3/4
body weight. (You can use any form of clean,
any shoulder to overhead for this part of the
WOD)
Then
Work up to a heavy single for this movement.
THIS IS A SQUAT CLEAN AND A PUSH OR SPLIT
JERK. Push Pressing or Shoulder pressing will result
in a NO REP!
Post loads to comments
B WOD
Front Squat
5-5-3-3-1-1-1
Post loads to comments
Clean and Jerk
As many reps as possible in 1 minute @ 3/4
body weight. (You can use any form of clean,
any shoulder to overhead for this part of the
WOD)
Then
Work up to a heavy single for this movement.
THIS IS A SQUAT CLEAN AND A PUSH OR SPLIT
JERK. Push Pressing or Shoulder pressing will result
in a NO REP!
Post loads to comments
B WOD
Front Squat
5-5-3-3-1-1-1
Post loads to comments
04 April 2011
REST DAY
Next AM and PM Boot Camps start 25 April!!
Orientation will be @ 1100 on the 23rd. Call
to schedule your assessment and save you spot!
Next AM and PM Boot Camps start 25 April!!
Orientation will be @ 1100 on the 23rd. Call
to schedule your assessment and save you spot!
02 April 2011
A WOD
Death by Burpee Pull Ups
do one Burpee pull up the first minute
two burpee pull ups the second minute
three burpee pull ups the third minute
continue until you can no longer do the
prescribed number of burpee pull ups for
the for the prescribed minute. Use as many
sets as possible to complete the repetitions
for the given minute.
Post time to comments
B WOD
4 Rounds for time of:
Run 400 Meters
50 Squats
Post time to comments
Dueling Power Cleans....
Death by Burpee Pull Ups
do one Burpee pull up the first minute
two burpee pull ups the second minute
three burpee pull ups the third minute
continue until you can no longer do the
prescribed number of burpee pull ups for
the for the prescribed minute. Use as many
sets as possible to complete the repetitions
for the given minute.
Post time to comments
B WOD
4 Rounds for time of:
Run 400 Meters
50 Squats
Post time to comments
Dueling Power Cleans....
