Wednesday, November 23, 2011

November 23, 2011

WOD: 21-15-9-2. Pullups, Med Ball Squats, KTE.

November 22. 2011

WOD for November 22: 1-1-1-1-1 Push Press for max, then 5 rounds 10 DU, 5 Push Press (95/65)  for time.

Friday, November 18, 2011

November 18, 2011

Super busy night at the box! Thankful that all of our athletes are making time for themselves and putting themselves first in their lives.
WOD: Row 2 minutes, rest 30 seconds, 5 RDS

November 17, 2011

ANGIE kicked everyone's butt! 100 pull ups, 100 push ups, 100 sit ups, 100 squats. Our Angie was just sorry she missed it (and everyone was blaming her for the torture!).

Wednesday, November 16, 2011

November 16, 2011

WOD for time: 5 Hand Stand Push ups, 10 Deadlifts (155/105), 15 Toes to Bar, 20 Box Jumps (24 in),  25 Dumbbell Swings (55/35), 30 wall balls (20/14), 25 Dumbbell Swings, 20 Box Jumps (24 in), 15 Toes to Bar, 10 Deadlifts (155/105),  5 Hand Stand Push ups

Tuesday, November 15, 2011

November 15, 2011

WOD: 4 rounds: 10 squat box jumps, 20 sit-ups, 50 lunges. Finsher: 30 hip extensions with weight.

Monday, November 14, 2011

Why go Paleo?

Read this article for reasons why you should go Caveman.

http://articles.mercola.com/sites/articles/archive/2011/11/11/paleo-goes-mainstream-cbs-news-reports.aspx?e_cid=20111111_DNL_art_1

November 14, 2011

WOD- Partner up. One partner runs 200 meters carrying med ball (20/14) while the other partner completes shoulder presses (55/35). Count reps on shoulder presses. When partner completes run, switch. Continue for 12 minutes. Score is total reps completed.

Saturday, November 12, 2011

Grand Opening!

Thank you to everyone that came out for our Grand Opening! It was fantastic seeing so many supportive people there for us. WOD- Murph - 1 mile run, 100 pullups, 200 push ups, 300 squats, 1 mile run. This is normally a solo workout, but for Grand Opening we did as a team.
This is a hero workout CrossFit named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Friday, November 11, 2011

11-11-11

Grand Opening tomorrow at 9 AM!

WOD: 50 wall ball 20lb/14lb, 40 push ups, 30 hip extension, 20 box jump 30in/24in, 10 chin up, 3 rope climbs, 50 double under.

Thursday, November 10, 2011

November 10, 2011

Great intense WOD today! Back Squats 3-3-3. Start at RX (95/65) and bump up 20 pounds each set. Then 7 min AMRAP of 5 back squat (95/65), 10 mountain climbers, waiter's walk (55/35). Average score was 7 rounds with the best score being a 9.

Tuesday, November 8, 2011

Dirty Thirty!

WOD: Dirty Thirty- 300 meter run, 30 wall ball (20/14), 30 box jumps (30 inch), 30 Hip extensions, 30 sit ups, 30 push ups, 30 KTE, 30 dumbell swing (55/35), 300 meter run.  Killer times posted!

Saturday, November 5, 2011

November 5, 2011

"What we think, we become" Buddha

WOD: 50 burpees for time, rest five minutes, 5 minute AMRAP 5 pullups, 10 pushups, 15 squats, five minute rest, 50 double unders for time.

Friday, November 4, 2011

November 4, 2011

WOD: 3 rounds, 1 minute at each station, count total reps per round:

Wall climbs
GHD situps
bent over row
toes-to-bar
row for calories
rest

 Lowest scoring round is score for WOD.

Thursday, November 3, 2011

November 3, 2011

Awesome WOD: 40 deadlifts, 40 front squats, 40 Sumo Deadlift High Pull, 40 Push Press, 100 double unders. Tribemembers should be proud of themselves for sticking it out and getting this one done.

Tuesday, November 1, 2011

November 1, 2011

We're loving everyone's goals that are going up on the goal board. Remember to work toward them each week!

WOD: 3 rounds- 10 clean and jerk (95/65), 10 box jumps (24/18), 10 situps, 10 farmers carry (55/35).