WOD:   2/13/16

"Del"
For Time:
25 Burpees
Run 400 meters with a 20/14 pound medicine ball
25 Weighted pull-ups with a 20/15 pound dumbbell
Run 400 meters with a 20/14 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20/14 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20/14 pound medicine ball
25 Burpees

*With a partner, reps will not be shared. Each partner must complete the 25 reps. However the partners must run together with only one medicine ball between the two of them. If you finish your 25 reps before your partner you simply must wait for them to finish to start the run together.

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

Workout, Picture, and Description brought to you by CrossFit, Inc.

Follow the link and sign up for the Open! http://games.crossfit.com/

WOD:   2/12/16

Five rounds for time of:
15 Medicine ball cleans, 20/14 pound ball
15 Wall ball shots, 20/14 pound ball

Then,
10 minutes to establish a 1RM Front Squat

What exactly are the CrossFit Games?

The Open is coming up, and as we've mention in class it is the first qualifying event for the CrossFit Games. But what exactly are the CrossFit Games? Check out this video for the full history!

Seriously, stop procrastinating and sign up!   HTTP://GAMES.CROSSFIT.COM/

WOD:   2/11/16

Five rounds for time of:
135/95 pound Thruster, 15 reps
Run 400 meters

A nice collage of a bunch of you just hanging out!

And a great article on something that you can do to help your body while just hanging out!

http://boxlifemagazine.com/taking-care-of-the-fascia-dos-donts/

SIGN UP FOR THE OPEN! HTTP://GAMES.CROSSFIT.COM/

WOD:   2/10/16

"McGhee"
Complete as many rounds in 30 minutes as you can of:
275/195 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Workout, Picture, and Description brought to you by CrossFit, Inc.

This is a hell of a Hero WOD, get ready to come in here and keep moving for that 30 minutes. This should be a fun one!!!

Follow the link and sign up for the Open! http://games.crossfit.com/

WOD:   2/9/16

12 minutes to Establish a Heavy:
Three Position Snatch
(Floor, Hang Below the Knee, Hang)

"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135/95 pound Squat snatch
 

Our very first 9am class starts today.

We will be offering 9am every Tuesday and Thursday as long as there is demand.

If you want to keep this class around or would even like it to become three days a week then make sure to come to as many of them as you can!!!

And now some videos of today's workout "Amanda" when it was first unveiled at the 2010 CrossFit Games. This videos are long so just skip ahead to the good stuff. In 2010 this workout was tough for some big name crossfitters who nowadays would be crushing this workout with way faster times. 

Men's finals.

Women's finals.

Sign up for the Open!   http://games.crossfit.com/
 

WOD:   2/8/16

"Sisson"

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
 

https://www.crossfit.com/mt-archive2/009846.html#/comments

Skill Work!

You all know by now that the Open is coming. It is just a few weeks away. That also means you still have time to learn, practice, and hone in on some of the skill movements. I have one that comes to mind specifically. That is double unders! They will be in the Open. At least they have been since I have been doing it so I’m betting we see them again. The thing about double unders is that they are a skill. It takes some work to get them down. Yes, it can be frustrating and whipping yourself can be a little painful and annoying but like any other skill in life it takes time and practice to learn them. The great thing is you still have plenty of time to do that before the Open gets here! Grab your rope and spend a couple extra minutes practicing those double-unders before or after class!

Written by Sean Mackey, who again would like to remind you to sign up for the Open!

WOD:   2/7/16

5 Rounds for time of:
20 Abmat Sit-ups
20 1-arm Dumbbell Snatch 75/55

 *Alternate arms each rep

WOD:   2/6/16

For time:
100 Wallball shots 20/14
2 Mile run
50 Wallball Shots

*With a partner. Split the wall-balls up as needed, the 2 miles will be ran in 400m relays with your partner. Partner 1 runs 400m, tags partner 2 who runs 400m, until 2 miles has been completed.

Sign up for the Open!   http://games.crossfit.com/

WOD:   2/5/16

For time:
Accumulate 2 minutes hanging from a pull-up bar, directly into...
25-20-15-10 reps of:
Burpee
Chest-to-bar Pull-up
Handstand Push-ups

Kay and Jules getting ready to Shoot Through!
Parallette shoot-throughs are a great accessory exercise as well.

Accessory Work

    As you all should know by now we are about a month out from the Open. You may be wanting to get a little extra work in over the next month, or even just in general. One thing that is always great to work on is our midline. We work from our core to our extremities so we need our core to be ready to handle the challenges and stressors we put it under. Having a strong midline will help with your stabilization and in turn everything else you are doing. In and outside of the box. If you are looking to put in some extra work, using that time on your midline will be time well spent! Toes to Bar, GHD sit-ups, Ab-wheel, L-sits, and many other exercises are all great midline accessories to add to you day.

Written by Sean Mackey who would like to remind you to sign up for the Open!

Sign up for the Open! http://games.crossfit.com/

WOD:   2/4/16

Push Press 5-5-5-5-5 reps

Eight rounds for max reps of:
75/55 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

9am classes every Tuesday and Thursday are going to start next week.

Tuesday (2/9) and Thursday (2/11) will be our first 9am classes!

If you want this class to stick around, then show up and prove to us coaches that there is demand!

If enough support for a 9am class is demonstrated then it may become a 3-day per week occurrence in the future.

Austin teaching the med-ball clean to 6am!!!

I am hoping that 9am could take some pressure off of always full 6am and 5am classes, so if 9am fits in to your schedule give it a try!!!