Skill: Squat Clean
WOD
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post times to comments.
Don't forget, that tomorrow is the last day to lock in our introductory rates (which lasted 1 1/2 years). It probably doesn't effect the 12 or 18 month folks, but if you're on a 6 month contract and would like to secure the cheaper rate, please see a trainer about changing it.
Also, we should be getting the keys to the new building in the next couple of days. It will take some time to do some prep work, but we're really excited to offer you guys more equipment, more space and more opportunity.
Skill: Dumbbell Thruster
WOD
12/9/6/3/6/9/12
Row for calories
burpees
DB thrusters (m:35 f:20)
For Time.
Note: We only have 8 rowers, so we will have to break the workout up into groups of eight. You can also use Kettlebells for this movement.
: Jon demonstrating a 55lb dumbbell thruster at this years regionals. If we were going to be really picky, we would like for his knees to be out a bit and to shift his weight back a bit, so he's driving off his heels.
For our Kids:
Warm up: Tuck Jumps – 1 min intervals/30 sec rest
Skill: Squats
WOD:
5 rounds
10 lateral jumps
40m shuttle run
Game buy in: 5 perfect squats
Game: Musical Medicine Balls
Cash out: Max Dead hang on the pull up bar
Crossfit Kids Riddle: What goes into the water red and comes out black?
Any kid that shows up to Crossfit Kids with the answer to this riddle gets 10 minutes of open gym play time after class.
Skill: Burgener Warm-up
WOD
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Skill: "Shoulders of Nancy"
WOD
"Team Deck of Cards"
AMCAP in 25 min
Burpee Lateral Jumps
Jump Shots
Box Jumps
Air Squats
Team with the most cards done in 25min wins...
Skill: Hanging Powerclean
WOD
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Skill: Front Squat
WOD
Front squat 3-3-3-3-3 reps
Post loads to comments.
Ladies and gentlemen... our Male and Female winners of our "Paleo Challenge" goes to:
Robert P:
Body fat loss = 2.6% better
MetCon = 5% worse (:56)
Deadlift = 5% better (15# PR)
Total: 2.6 %
Vema:
Body fat loss = 5.4% better
MetCon = 38.11% better (6:33)
Deadlift = 13.79% better (20#)
Total: 57.3%
Winners will split: $400!!!!!
All measurements will be kept in everyone's file for future reference.
Skill: Handstand Pushups
WOD:
Three rounds for time:
Run 400 meters
21 Kettlebell swings (m:1.5 f:1 pood)
12 Handstand push-ups
Post time to comments.
Kids:
Warm up: Frog Jumps
Skill: Sit ups
WOD
15-12-9
Situps
Squats
Tuck Jumps
Game: Egg on the spoon races
Skill: Overhead Squats
WOD:
"Little D"
3 rounds of:
333ft of Overhead Weighted Walk (m:45 f:25)
33 Weighted Squats (m:45 f:25) (you may hold it anyway)
333ft of Overhead Weighted Walk
33 Burpees
For time:
Daniel is turning 3 today, so in honor of his birthday, we will be doing a workout with the number 3. He has been doing CrossFit for more than half his life now...WOW..
Skill: Push Jerk
WOD:
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
: For those that are using bands, do 150 pullups (with which ever band you normally use) for time.
Here is a video of different ways to do a weighted pull-up: Weighted Pullup Variations [wmv][mov]
Skill: Push Press
Team WOD
AMRAP 20 min of:
400m run
max reps push press (m:95 f:65)
Post total laps and reps completed.
: In teams of two, one member will run 400m, while the other member will try to complete as many push press reps as possible until thier partner returns. Members will switch off letting the other know the reps they finished with. At the end of 20 min, the team with the most reps will be the winners.
Also, the results are in for the Paleo challange and now all I have to do is the MATH, I'll be announcing the winner early next week.
