Archive for November, 2012

Heavy fronts, heavy thrusters

Posted: November 29, 2012 in WODs

Strength
Front squat
Set 1 5×70%
2-3×80%
3-1×90%
4-1×90%
5-1×90%
6-1×90%
7-1×90%

Wod
5 rounds
5 thrusters 135/95
15 pull ups

I see a lot of people getting real strong and it brings a tear to my eye! Because we were able to see how it directly translates into crossfit as moving a heavy load like a thruster is extremely hard if you don’t have a fairly large front squat. Great job today all around and be aware of the new schedule. From now until Monday we will not have a 4pm class or a 6pm class (excluding the last Thursday elements that’s still on).

Thursday
530am,1200,5pm,6(elements)
Friday:
530am,1200,5pm
Saturday:
9am(elements),10am
Monday:
530am,1200,5pm
Keep up the same Intensity as if I was there I have eyes everywhere!!
Apollo

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5k run

Posted: November 27, 2012 in WODs

All you have to do is run a….

5k!

You have all been waiting for it and we were ringing the imaginary PR bell all day long! Way to push through the cold air (some ran in the dark) and some people it was their first time running a 5k! Everyone made us so proud and we are so grateful to have you guys!!!

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What are you thankful for?

Posted: November 24, 2012 in WODs

Teams of 3
2 rounds
15 front squats 135/95
(15 burpees)
15 hang cleans
(15 burpees)
15 push jerks
(15 burpees)
400m run
*2 partners act as human rack bar my not touch ground
*if bar is dropped team completes 30 sec chin up

Today is the day we show thanks. For whatever it is you are thankful for, today I am thankful for this thing we call crossfit that allows us to perform workouts like these with a smile on our face. Be thankful for your abilities because you can do more today than you could do two weeks ago. Great job and wear your big boy britches on Saturday we gonna have some fun!
Apollo

And yes if you were wondering 21 is the most we’ve ever had in one class!!! Tons of fun

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Dead lifts and wall balls

Posted: November 24, 2012 in WODs

Strength
Emom 8 min
3 dead lifts

Wod
50 wall ball buy in
Then
21-15-9
Jumping lunge
Sit up (with wall ball)

Talk about destroying the posterior chain baby! Nice job pushing through this one those jumping lunges are no joke huh?!?!
Apollo

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Ohs, double unders, rope climbs

Posted: November 21, 2012 in WODs

Strength
3 rm ohs

Wod
3 rounds
50 double unders
3 rope climbs

This is meant to be a sprint wod, way to crush it y’all. Fun day watching a lot of you conquering those rope climbs in a wod which is completely different than practice. Great gob, make sure you all show up tomorrow drag anyone that hasn’t been coming in we got a fun one tomorrow that I want to even jump in on!
Apollo

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Wod
For time
50 burpee box jumps 24/20
Emom 5 squat cleans 135/95

This one started off right then turn a nasty turn right on time…. Minute number 1! Burpee box jumps are challenging enough but add 5 squat cleans in the mix that takes away valuable time you need to complete all 50 burpees box jumps. Nice work pushing through
Apollo

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Diane

Posted: November 21, 2012 in WODs

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