Monday, February 28, 2011

Seriously heavy stuff

Had a great snatch workout today, everyone is doing great building up to that Rx weight. We'd like to say WELCOME to Kimberly Q, Robyn D and Jenn M, they made it in to the 6:00 AM class this morning for their 1st CrossFit WOD and we can't wait to see them back this Wednesday, nice work ladies!

30 snatches for time
every minute on the minute stop and do 10 box jumps

Saturday, February 26, 2011


had a really fun saturday morning class and a visit from Nate. Letting everyone work the muscle up progression through jumping bar muscles, and looking forward to seeing more of you get comfortable with the Rx muscle up kip.
AMRAP in 20 Min:
2 muscle ups
4 handstand push ups
8 kettlebell swings

Friday WOD

Working some skins the cats today and getting those tight shoulders to loosen up a little.

4 rounds:
400 m row
10 skin the cats
10 thrusters 95#/65#

Thursday, February 24, 2011

tabata run

Some tabata fun for Wednesday and make up for those on Thursday
tabata format
pull ups
double unders

Tuesday, February 22, 2011

quickie today

Just some quick agility work today waiting for the weather to get better to do some real running outside, come on spring!

push press 3/3/3/3
push jerk 3/3/3/3

descending ladder
10 mountain climbers
sprint gym and back
10 pull ups
same pattern descending down to
1 mountain climber
sprint gym and back
1 pull up

Mondays WOD

I know it's been awhile since we've done them so I threw in some turkish get ups today YAY.

AMRAP in 15:
5 deadlifts 225#
3 rope climbs
5X5 turkish get ups

Saturday, February 19, 2011

Visitors day

We had a full class today with some visitors it was great meeting them all. Angela and Genevieve are visiting the area from Montana and we hope to see you the next time they're in town, and we met Jeremys friend Jenny too. They all had a good push and it was great to have them here!

Fridays WOD

working some basics today nothing too crazy.

1500 M row for time
as long as it took you to row you have to get as many burpees as possible

Wednesday, February 16, 2011

working 10s with your med ball

How much do you love our med. balls now? Had a fun one today with our medicine balls, the WOD is programmed so that you can't put the ball down until you're done with the 10 reps for that exercise. Had almost everyone do it Rx, I liked it but I think next time we'll add a round and some med ball running, keeps your eyes peeled for that WOD!

10 reps of every exercise, holding your med ball at all times during the 10 reps
box jumps, OH squats, hip extensions (ball tight to the chest), russian twists, swings, chest throws, wall balls, sit ups (ball over head, rainbow over the body and to the knees and back), cleans, burpees (jump with ball overhead)

Tuesday, February 15, 2011

grace form and weight

Sorry no pics today, we'll make up for it tomorrow, looking forward to that WOD, hope it turns out as fun as it sounds!
Worked building up our weights for Grace, clean and jerks and some core stability. I'll have the scores posted tomorrow afternoon.

Clean and jerk 5/5/4/3

3 attempts at weighted plank hold

Monday, February 14, 2011

Idahos exercise

Quickie of a WOD today but we're just warming up for Wednesday! YAY!!!! Just a hint, how much do you love our med balls? And a little thanks out to Camey for the tasty cookies!! I love all the great ideas you guys come up with for goodies. We are planning another potluck for (hopefully) the end of the month and I know some of us would still like to have a ski day. I'll try to get those up on the board too.
3 rounds:
15 T2B
21 squats

Saturdays free class

There was afull class this saturday with Carey and Katrina stopping to see what we do, on a fun little running WOD.

Friday fun

Another fun WOD with some combos of moves, really liking the weighted pull ups think we'll be seeing some weighted commandos soon!
3 rounds:
40 double unders
30 push ups
20 weighted pull ups
10X1o walking weighted lunges