08.01.14 Friday

Coach Carley with Courtney fighting till the end!
Coach Carley with Courtney fighting till the end!

Main – CrossFit

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Skill/Stamina

Dot Drill

Metcon (AMRAP – Reps)

EMOM 10 Minutes
1 Push Press (95/65#)
1 Burpee
Add one rep each round
If you do not complete a round, reattempt on the next minute
Final score is total reps so min 0-1 = 2reps, min 1-2= 4reps, min 2-3= 6reps, etc.

After Party

Work on Challenge Goals
or
Sled Push (in Small Bay) down & back 3x

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6:00am CFLite Class
40-30-20-10
Wall Balls (20/14#)
Box Jumps (24/20″)

QOD: Do you have a nickname or a favorite nickname?

07.31.14 Thursday

LaDell looking sexy with his weighted plank holds!
LaDell looking sexy with his weighted plank holds!

Main – CrossFit

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Metcon (Time)

10 Muscle Ups RX+ (RX=10 Ring Dips/10 Ring Rows)
20 Deadlifts (RX+=285/200, RX=225/175)
30 Pull Ups
40 DU/ 120 SU
50 Calorie Row (sub 800m Run)
40 DU/ 120 SU
30 Pull Ups
20 Deadlifts (RX+=285/200) (RX=225/175)
10 Muscle Ups RX+ (RX=10 Ring Dips/10 Ring Rows)
20 minute Cap: Add 1 second for each rep not completed
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6:00am CFLite Class
250m Row
20 Goblet Squats (44/35#)
15 HR Push Ups
500m Row
15 Goblet Squats
10 HR Push Ups
1000m Row
10 Goblet Squats
5 HR Push Ups

07.30.14 Wednesday

Jeremy's 275# 3 rep Front Squat..new PR!!
Jeremy’s 275# 3 rep Front Squat..new PR!!

Main – CrossFit

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Ring Dips (4 sets x 5 reps)

A: Metcon (AMRAP – Reps)

6min AMRAP:
400m Run
then in remaining time
Max OHS (95/65#)
****REST 4 MINUTES****

B: Metcon (AMRAP – Reps)

6min AMRAP:
400m Run
then in remaining time
Max Wall Balls (20/14#)

After Party

Coaches Choice time allowing!
____________________________________________________________________________________________
6:00am CFLite Class
12min AMRAP
10 KBS (44/35#)
20 Sit Ups
10 Burpees

QOD: What team do you predict is going to win the Sugar Out / Water In Challenge?

07.29.14 Tuesday

Main – CrossFit

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Front Squat (3-3-3-3-3 from rack )

Work on elbow position driving out of the bottom

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10m Bear Crawl
10 Air Squats
10m Broad Jump
10 Push Ups
10m Crab Walk
10 Lunges
10m duck walk
10 Situps

After Party

Weighted Side Planks 4 x 10 alternating sides (2 sets each side) (25/15#)
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6:00am CFLite Class
4 Rounds:
400m Run
5 Man Makers (35/25#)
10 Lunges w/ Plate OH (45/25#)

QOD: Now that you are drinking more water on the challenge, how many more times are you peeing a day?!

07.28.14 Monday

Main – CrossFit

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Heaving Snatch Balance (3-3-3-3-3)

Metcon (Time)

21-15-9
Box Jumps (24/20″)
Ground To Overhead (95/65#)
Steps allowed for RX

Tabata Hollow Rocks (AMRAP – Rounds)

Record lowest round
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6:00am CFLite Class
(Compare to 05.29.14)
20-15-10-5-10-15-20
DB Floor Press (44/35#)
DB Step Down (24/20″ box) w/ 2 KB 44/35#

AP: Weighted plank holds 30sec 4x

QOD: What was the most impressive moment of the 2014 Reebok CrossFit Games?

07.27.14 Sunday

If you missed Saturday’s Nutrition Challenge WOD and/or measurements, get to the box Sunday between 8:30am-11pm to get that completed.

If you are signed up for the Tim Swords Clean and Jerk Clinic, please arrive not later than 11:50am. The clinic will run between 2 1/2 and 3 hours long. Bring your game face!

Good luck to all the Sugar Out / Water In Challengers! You can do it!!!

07.26.14 Saturday

Monica getting after the tire flips!
Monica getting after the tire flips!

Main – CrossFit

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In 10min:
800m Run
10 Power Cleans (135/95#) or 80% 1RM (which ever is greater)
20 Sit Ups
25 KBS (44/35#)
Max Burpees in remaining time

Establish Performance Goals!

.

Our Sugar Out / Water In Challenge kicks off tomorrow! 9am benchmark WOD followed by a Nutrition Seminar. Bring your entry forms! Ann will be taking measurements starting at 8:15am!

07.25.14 Friday

Will sportin the socks!
Will sportin the socks!

Main – CrossFit

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500m Row (Time)

Max Effort 500m Row

Metcon (Time)

3 Rounds:
10 C2B Pull ups
10 Squat Clean (135/95#)
10 Burpees over Bar

After Party

10 Tire Flips
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6:00am CFLite Class
1-2-3-4-5-6-7-8-9-10
Push Ups
10-9-8-7-6-5-4-3-2-1
Wall Balls (20/14#)
*Starting with and every 2 minutes
5 V-Ups

QOD: Who’s your favorite CrossFit Games Athlete?

07.24.14 Thursday

Brad having blast rope climbing!
Brad having blast rope climbing!

Main – CrossFit

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Squat Clean (3-3-3-3-3)

12 minute cap
Starting at around 40% 1RM squat clean

A: Metcon (AMRAP – Rounds and Reps)

7min AMRAP
1 Deadlift (225/155#)
2 Rope Climbs (20 ring rows)
3 HSPU
4 Box Jumps (24/20#)
***REST 90sec THEN****

B: 100 Sit Ups for time (Time)

100 Sit Ups
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6:00am CFLite Class
In 10 min:
1000m Row
Then in remaining time complete as many as possible:
50 Jumping Jacks
50 Walking Lunges
50 Flutter Kicks (2 count = 1 rep)
50 Mountain Climbers

QOD: Rope climbs or HSPU…which do you prefer?