WOD 2/1/11

"Jack"
Amrap 20min
10 Push press 115/85
10 kb swing 53/35
10 Box jump

WOD 1/31/11

3x3 push press
-then-
4 Rounds
1 min max rep wall ball
1 min max rep burpee
1 min max rep SDLHP 95/65
1 min rest

Coaches WOD
7:00am 10x3 Front squat @ 75%

3:00
3x3 Power Clean 225
5 Rounds
10 Power Clean 155
15 c2b pullups
20 toes 2 bar..............12:46
rest 3 min
3 rounds
Heavy prowler push
20 pistols

1/29/11

Coaches WOD
3 rounds
5 Muscle Up
7 Deadlift 275
9 Burpee
3 min rest
Complete 5 Cycles........33:06 (subtract 12 min rest....21:06)

WOD 1/28/11

WOD 1/28/11
Tabata KB swing 53/35
Tabata Box jump
Tabata Situp
Tabata Pushup

Coaches WOD
7:00am 5,000m row @ moderate pace......19:41

3:00pm
5x5 Front squat....245
Rest 10min
Amrap 20min
7 Front Squat 155
7 HSPU
7 Toes 2 Bar................16 rds+7+7

WOD 1/27/11

3 Rounds
10 power snatch 115/80
10 Burpee

Coaches WOD
REST

WOD 1/26/11

3x5 Back Squat
-then-
AMRAP 15min
10 Ring Dip
20 OH Lunges 45/25
30 situps

Coaches WOD
3:00
5x3 power snatch 155
-then-
10 rounds
10 power snatch 95
10 kb swing 70
10 burpee
30 double under..........26:14

WOD 1/25/11

5 Rounds
1 Suicide
20 kb swing 53/35
20 Box Jump 20"

Coaches WOD
7:00 - 5,000m row @ moderate pace

3:00 -
3 Rounds
10 push press 155
15 pullup
200m row
rest 2 min
Complete 3 cycles....16:42 (4 min rest subtracted)

WOD 1/24/11

3x5 push press
-then-
AMRAP 12min
7 push press 155/105
7 burpee
14 Squat

Coaches WOD
7:00 10x3 Backsquat @ 75% 1 RM

3:00
3 Rounds
7 Squat Clean 155
14 Box jump 24"
150m run
Rest 2 min
Complete 3 Cycles or 9 rounds........14:59 (rest subtracted)
rest 3 min
AMRAP 10 min
10 Wall Ball
10 Toes 2 Bar......10 rounds

Ladies Night Out

Ladies--we are going to have a Girls Night Out - Thursday the 25th.

We're going to The Melting Pot in Birmingham.

Please let me, (Brittany Shamblin) know if you are interested, and I'll send you details! bdb1086@yahoo.com

WOD 1/21/11

5 Rounds
10 Hang Power Clean 135/95
20 Pushup
150m Run

Coaches WOD
7:00 am 5,000m row @ moderate pace- 20:23

3:00pm
5 Rounds
500m row
12 Hang clean 135
15 Thruster 95...........17:47

WOD 1/20/11

AMRAP 10min
10 OH squat 95/65
10 Pullup

Coaches WOD
 3 Rounds
10 Deadlift 225
12 Pullup
2 min rest
repeat for total of 3 cycles or 9 rounds...........5:28 (4 min rest time subtracted)

WOD 1/19/11

10-9-8-7-6-5-4-3-2-1
Deadlift 225/135
Burpee

Coaches WOD
3:00
AMRAP 20 min
7 Squat Snatch 115
21 Box Jump 20"
150m run........................10 rds + 6

WOD 1/18/11

4 Rounds
10 Push Press 135/95
15 Toes 2 Bar
20 Double Under

Coaches WOD
7:00am 5,000m row moderate pace

3:00
Performance Menu
rest 10min
3 Rounds
7 Push press 155
14 Toes to bar
21 Double Under
2min rest
Repeat for a total of 5 cycles...or 15 rounds.........20:58 (rest time subtracted)

WOD 1/17/11

For time:
30-25-20-15-10-5
KB swing 70/53
Wall Ball

Coaches WOD
7:00am Performance Menu

3:00
AMRAP 20min
5 Muscle Up
10 Squat Clean 115lb
15 Burpee.............................9 rds + 5MU

WOD 1/14/11

"ANGIE"
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Coaches WOD
3 Rounds
10 Thruster 135
20 Ring dip
150m run......4:30
Immediately after
3 Rounds
30 Unbroken kb swing 70lb
60 sec rest

WOD 1/13/11

AMRAP 10min
10 SDHP 95/65
10 Box jump 24"

Coaches WOD
7:00 am 5,000m row moderate pace

3:00
5x5 Squat Snatch (touch and go)...155lb
rest 10min
3 Reps a min for 20min
155lb Squat Snatch (touch and go)

Paleo Night

Remember, the Paleo Night is this Saturday at 5:30!
Please let me know if you will be able to attend, and if so, what Paleo side dish you will be bringing.

WOD 1/12/11

AMRAP 20min
10 Curtis P's 95/65 (this is new for everyone)
30 situp


Coaches WOD
7:00 5,000m row moderate pace....20:28


3:00
5x5 push press 155, 175, 185, 205, 225
rest 10min
AMRAP 20min
10 Push press 115
10 Cal row
10 Box jump..........14 rds+9

WOD 1/11/11

CLASS SCHEDULE FOR 1/11/11
12:15pm
4:30pm
5:30pm
WOD for 1/11/11
3 Rounds for time:
20 burpee
20 wall ball
20 kb swing 53/35


Coaches WOD
7:00 30min run moderate pace


3:00
5X5 Squat Clean
rest 10 min
5 Rounds
10 Squat Clean 155
20 Toes 2 Bar
30 Double Under

WOD 1/10/11

Hey guys! Due to weather we will be closed tomorrow for your safety. Class as usual on Tuesday!
At home WOD:
10 Rounds:
10 Burpee
20 Situp

WOD 1/7/11

21-15-9
OH Squat 95/65
42-30-18
OH Lunge 45/25

Coaches WOD
7:00 am row 5,000m @ moderate pace 20m36s

3:00 AMRAP 30min
         5 Deadlift @ 275
        13 Pullup
         9 Box jump 24".................27 Rounds
 

WOD 1/6/11

AMRAP 20min
15 Ring Dip
15 Toes 2 Bar
150m Run

Coaches WOD
5 Reps a min for 20 min.
Front Squat @ 185lb

Paleo Night

We will be having a Paleo Night on January 15, 2011.
Please sign up in gym, and also sign up for a Paleo side dish that you can bring.
It will be $5.00 per person.

Cary & Carla Skelton's House
5:30 p.m.
*Bring side dish and recipe to share with everyone

WOD 1/5/11

CrossFit Total
1 rep max press
1 rep max back squat
1 rep max deadlift
** if you did not do Tuesday's workout, do it instead of CrossFit Total

Coaches WOD
7:00am 5,000m Row moderate pace

3:00pm
5X10 Squat Snatch touch and go @ 70% of 1RM - 125, 125, 125, 125, 125
rest 10min
AMRAP 20min
7 Snatch grip deadlift 95
7 Hang power snatch 95
7 OH squat 95...........................17 RDS

WOD 1/4/11

5 Rounds for time:
10 Thruster 95/65
10 Pullup

Coaches WOD
7:00am 5,000m row at moderate pace.

3:00
5x10 Push Press - 135, 155, 175, 185, 195
rest 10 min
5 Rounds
10 Push Press 155
15 burpee
250m row ............11:58

WOD 1/3/11

AMRAP 20min
10 burpee
15 kb swing 53/35
20 box jump

Coaches WOD
7:00 am 5,000m row @ moderate pace.

3:00pm
Work up to 10RM Squat Clean - 185lb
Rest 10min
AMRAP 30min
5 Muscle Up
10 Squat Clean 115
150m Run.........................13rds +5MU+1SC

One Week Free