03/10/10 WOD
March 9, 2010 by admin · Leave a Comment
One of our newer members is big Walt. Walt stands about 6′7″ and has a long way to travel to do a full squat. Walt has already lost 4″ off his waist and hungry for more, keep up the good work Walt!
STRENGTH
Deadlift 3 x 3, 1 x 20
Ring Dips- 3 x max reps
WOD
“NICOLE”
AMRAP in 20 minutes of:
400 meter run
pull-ups
We are doing one last order for women’s tanks and both men’s and women’s hoodies. If you would like to order a specific size and color, please purchase it on the website or give money to one of the trainers tomorrow. If your size or color isn’t available on the website, purchase a different size/color and then please send an email to candie@crossfittheclub.com indicating the size/color you would like. We are placing the order Thursday morning. All special orders have to be pre-paid. Thanks!
03/09/10 WOD
March 8, 2010 by admin · 12 Comments
You know Chase wants to get ready for the swimsuit challenge, that blue flowered banana hamock will look even better with 10 weeks of paleo. Check out the the details of the new challenge, summer is just around the corner.
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 52m/35w
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20m/14w
50 Burpees
50 Double unders- (scaled x 2 singles)
**rest as needed
Mobility & Recovery after WOD
The new schedule will be as follows:
Monday- Strength Bias + Crossfit
Tuesday- Crossfit + Mobility & Recovery
Wednesday- Strength Bias + Crossfit
Thursday- Crossfit + Mobility & Recovery
Friday- Strength Bias + Crossfit
Saturday- Team WOD’s
03/08/10 WOD
March 7, 2010 by admin · 9 Comments
WARNING!! Have you seen these little ladies roaming your neighborhood lately? You maybe tempted to contribute to their cause, but the results could be harmful. With a couple of these boxes sitting around, no one is strong enough to withstand the temptation. I have had to fight this urge all weekend. My wife fell prey, and now I am staring at Tagalongs, Samoa’s and Thin Mints calling and calling and calling and calling my name, I can’t take it anymore!
STRENGTH
Back Squat 3 x 5
Back Extension 3 x 15
WOD
15, 12, 9, 6, 3 for time of:
Power Snatch- 95m/65w
Burpees
3/6/10 WOD
March 5, 2010 by admin · 9 Comments
Consider yourself lucky… 2009 CrossFit Games winner Mikko Salo used this for his wall balls.
WOD
You will complete in teams of two, switching on the reps as needed, but EVERYBODY runs together.
For Time:
200 meter run
50 SDHP- 95m/65w
50 Wall Ball Shots- 20m/14w (there is now two targets women hit the 8 ft men 10 ft. If they are scaling it is a 10lb ball)
400 meter run
40 SDHP
40 Wall Ball
800 meter run
30 SDHP
30 Wall Ball
1 mile run
20 SDHP
20 Wall Ball
If you can run or workout after this, you DIDN’T push yourself hard enough!
Give it all you have and more!
03/05/10 WOD
March 4, 2010 by admin · 3 Comments
Couldn’t resist posting this pic of Dallas, the perfect facial expression.
WOD
7 Rounds for time of:
200 meter run
15 power cleans- 115m/ 65w
35 abmat sit-ups
**Anyone interested in putting together an affiliate cup team to go to the regionals in Washington? We will need a team of 4-7 athletes with a minimum of 2 females. There will be limited slots available so we need to sign up asap. Click here for details
03/04/10 WOD
March 3, 2010 by admin · 16 Comments
HAPPY BIRTHDAY RICH!
I had to pull some strings and call hustler magazine for this picture.
HAPPY BIRTHDAY KURT!
This is Kurt before he started Crossfit, if you see him now he has totally changed, but good photo.
WOD
Two guys birthday’s in one day, this workout is for the men!
“FUN WITH YOUR BELLS”
21-15-9
One Arm Kettlebell Swing
One Arm Clean & Jerk
Goblet Squat
* You will do 21 reps with each arm for the swings and cleans, then two hands for the goblet squats. For example; 21 swings right/21 left, then 21 clean & Jerks right/ 21 left and then 21 goblet squats. Continued until you finish with 9 reps of each movement.
03/03/10 WOD
March 2, 2010 by admin · 7 Comments
Any of you that have not had the joy of doing a workout with a weighted vest, we now have 10 new weighted vest just waiting for you to use them. Just ask Brody for some advice on how you breath properly with a vest on.
WOD
“CINDY”
AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
**I know a lot of you have requested it, we will be starting a new strength cycle next week now that things are getting back to normal now. We will also introduce a new get ready for swim suit challenge next week, so stay tuned!
03/02/10 WOD
March 1, 2010 by admin · 15 Comments
You will feel our pain! WOD #4 from the Utah/Nevada Sectionals, good luck.
WOD
4 Rounds for time of:
750 meter row
30 Double Unders
15 Burpees
** We will have to do this WOD in heats today, the first heat will start at 15 after. The second heat will start as soon as the first one is done. There will be a 25 minute cut-off for this workout.
Check out the pictures Brody posted yesterday from the sectionals, thanks Larry for all of the photos.
03/01/10 WOD
February 28, 2010 by admin · 4 Comments
Wow, what a weekened! Great job everyone from competitors to volunteers, crossfit the club was represented very well. We will need a few days to get our place back to normal but we have some very good WOD’s coming to everyone.
WOD
This is WOD #3 from the sectionals, we have 5 weighted vest for those of you that want to tackel this Rx’ed.
For Time:
12-9-6-9-12
Thrusters- 95m/65w
Pull-ups
200 meter run
*On your pull-ups chin needs to break the vertical plain of the pull-up bar. That means you need to pull higher then the bar and push your head through at the top. Any of you that think you can beat any of the times posted for the sectionals let the trainer know and we will do your counting of the reps for you!
CHECK OUT THE VIDEO OF DAY 1 OF THE UTAH/NEVADA SECTIONAL- CLICK HERE
02/27/10 WOD
February 26, 2010 by admin · 7 Comments
GOOD LUCK TO ALL OF OUR ATHLETES TODAY, ALL YOUR HARD WORK WILL PAY OFF TODAY.
No Scheduled Classes Today
Everyone be sure to come and watch us make a little visit to our friend Pukie!
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CrossFit The Club Photos
