Archive for the ‘WOD’ Category
This week is for the ladies.
It’s been a while since we did a benchmark week, so this week will be dedicating each day to one of the CrossFit ladies named and mind altering workouts.
SHC – Jackie
For Time:
100 Sumo Deadlift High-pulls 45 lbs
50 Thrusters 45 lbs
30 Pull-ups
50 Sumo Deadlift High-pulls 45 lbs
25 Thrusters 45 lbs
15 Pull-ups
25 Sumo Deadlift High-pulls 45 lbs
15 Thrusters 45 lbs
10 Pull-ups
8/6/10
Must admit that I was very impressed with all of the afternoon and evening classes tonight 8/5/10. Great job working the skills and getting a full understanding of the movements.
Also again I’d like to thank Cedar and Bryan for providing me with the exciting task of fixing the squat rack.
WOD
75 – kb swings
75- wall ball
50 pull ups
8/5/10
1×1x1×1x1 shoulder press
3×3x3×3x3 push press
5×5x5×5x5 push jerk
90 sec rest between rounds
Essentials work on squat clean
8/4/10
20 min AMRAP
200m run
10 burpee
20 sit up
30 double unders
Beginners Tests
2 min sit up test
90 burpee
Max rep push ups
10x squat clean
8/3/10
Lisa D
21,15,9
Kettlebell Thrusters Left arm
Kettlebell Thrusters Right arm
Hand Stand Push up
Scale HSPU (hand stand holds, clapping push up, release at bottom push up
8/2/10
Thinking Caps.
OK SHC Cross-Fitters this week I want you to help us out. We are going to be starting our Creative Campaign, so I will need your input on what our gym slogan should be. Please keep in mind we are a hospital so keep it clean. Please either post to comment box online or on giant sheet at the gym. Also any ideas or creative design people who have a logo idea please share with us.
Thanks Ben.
WOD
5 rounds
135lb Squat Clean and Thruster x 5 (Dave and Brady I want to see at least 165lb)
Chest to bar pull ups x 10
7/30/10
Congrats to Trish and Michael for passing essentials this week.
WOD
Josh
21 – Overhead Squat (95/65)
42 pull ups
15 Overhead squats
30 pull ups
9 Overhead squats
18 pull ups
7/29/10
couple items.
1. Starting Monday August 2nd some minor changes made to the schedule. Please view online or ask an instructor. We want people to attend the classes they are in. Essentials clients can only go to essentials. If you have passed essentials you must go to CrossFit class.
2. The lateness policy that everyone has signed will go into effect immediately. If you miss the start time come back later. We will not wait for late people any longer. It is rude and disruptive.
WOD
7 rounds of 7
Cleans (power or squat) You all need to be more effective at this lift today is a practice day.
Reverse Curls and High pulls are not cleans.
"Severin" 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments. Enlarge image U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.