Friday, February 28, 2014

Fractured Fran

5 rounds for time

9 thrusters 135/85#

9 Pull Ups

Thursday, February 27, 2014

Tabata

Handstand push-ups 

1 min rest

Tabata

Sumo Deadlift high pulls 85/55#

1 min rest

Tabata

Double unders 

1 min rest

Tabata

Box Jumps 24"/20"

Wednesday, February 26, 2014

Games Wod 12.2

Climb the snatch ladder

AMRAP in 10 Min

30 reps @ 75/45#
30 reps @ 135/75#
30 reps @ 165/100#

AMRAP in the remaining time @ 210/120#

Tuesday, February 25, 2014

400 m sprint x 6

2 min rest between sprints

Score: slowest time/fastest time 

Monday, February 24, 2014

Dirty 30

For time:

30 Box Jump (24/20")

30 Kettle Bell Swings (53/35#)

30 Walking Lunges

30 knees to elbow

30 Push Press (45/35#)

30 Supermans

30 Wall Ball (20/14# to 10/9')

30 Burpees

30 Double Unders

Friday, February 21, 2014

For time:

Run 400

42 Double unders 

42 air Squats

Run 400

30 DU

30 Squat

Run 400

18 DU

18 Squat

400m run: Run from gym to fire hydrant across from Mwr and back is 400 m  or treadmill or 500m row

Thursday, February 20, 2014

Deadlift

2-2-2-2-2

Wednesday, February 19, 2014

AMRAP in 8 mins

8 V-Sit up

8 KB Swings @53/35#

8 overhead walking lunges @ 25/10# plate

Tuesday, February 18, 2014

Elizabeth

21-15-9

Cleans @135/95#

Ring Dips

Monday, February 17, 2014

We have a guest- programmer for the next 2 weeks: Ashley Hoffman. She's put together a great program, enjoy! If you hold a CrossFit Level 1 Trainer Certificate and want to put together the next set of programming, email me at lindseykhawley@gmail.com.

WOD
Run 5k

Friday, February 14, 2014

22-16-10

Burpees
Pistols (alternating legs, left + right = 2)

Happy Valentines Day! Here's a little wod you can do at home if we get a snow day.

Thursday, February 13, 2014

Nicole

AMRAP in 20 minutes
400 meter run
Max pull-ups

Score: total pull-ups/completed rounds

Wednesday, February 12, 2014

9 Min AMRAP

12 Push Press 115/75

12 Front rack walking lunges 115/75

12 Back squat 115/75

Tuesday, February 11, 2014

CrossFit Mainsite SATURDAY 140208

3 rounds for time of:
115 pound Power snatch, 21 reps
27 L Pull-ups
27 GHD Sit-ups (or 54 abmat sit-ups since we don't have a GHD)

Monday, February 10, 2014

This WOD was recently done at CrossFit Ferrum and suggested for us by the awesome Gostages! Not sure who actually created this WOD, but it looks super fun! This would be a great one for a weekend later in the year too.

WOD
15:00 amrap for max points:
500m row = 1 point
400m run = 1 point
40 double unders = 1 point
25 wall balls (20/14# to 10/9' target)= 1 point
25 Russian KB swings (2/1.5 pood aka 70/53#) = 1 point (Russian kbs are only  swung to eye-level. We don't have 2 pood kbs, so men, do 25 regular kettle bell swings with the 1.5 pood/53# kb for rx)
25 box jumps (24/20")= 1 point
25 burpees = 4 points

* Any order, any movement, can do the same movement multiple times
* Must complete all the reps to earn the point
* 5 POINT BONUS FOR COMPLETING ALL MOVEMENTS ONCE

Score: points accumulated (if you keep a WOD journal, document what movements you did for your record)

Friday, February 7, 2014

5-5-5-5-5
Strict press

3-3-3-3-3
Push press

1-1-1-1-1
Push jerk

Thursday, February 6, 2014

This wod comes from CrossFit JAX in Jacksonville, FL. Enjoy :)

3 rounds for time
500m run
40/25# dumbbell (one in each hand) ground to overhead x 20

Wednesday, February 5, 2014

Mainsite TUESDAY 140128

For time:
135/95 pound Thruster, 15 reps
135/95 pound Sumo deadlift high-pull, 21 reps
135/95 pound Thruster, 12 reps
135/95 pound Sumo deadlift high-pull, 15 reps
135/95 pound Thruster, 9 reps
135/95 pound Sumo deadlift high-pull, 9 reps

Tuesday, February 4, 2014

5 rounds for time

5 hang squat cleans @ 185/135#
10 pull-ups
15 box jumps
20 wall ball shots 20/14# to 10/9' target
25 push-ups

Monday, February 3, 2014

For time:

50 double unders (du)
9 power snatches @ 95/65#
15 ring dips
50 du
12 power snatches
12 ring dips
50 du
15 power snatches
9 ring dips