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WOD – Tuesday – 11/11/14

WOD – Tuesday – 11/11/14

McGhee

 

In honor of Veterans Day, we have a Hero WOD for you.

“McGee”

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.

 

AMRAP 30:

  • 5 Deadlifts 275/185
  • 13 Push-ups
  • 9 Box Jumps 24/20

 

CFBBwill NOT have the 8pm class tonight. All else will stay the same.

WOD – Monday – 11/10/14

WOD – Monday – 11/10/14

CFBB Podium at Battle 2014

 

A) Warmup: 2 Rounds NOT for time – any order
200m run
20 air squats
250m row
25m bear crawl
B) Strength: Front Squats:
b1) Build to 1 rep at 85-90%
b2) 20 reps. Shoot for at least 40% of 1rm. Keep notes for next week!
   Post load for b2. (load x #reps. Ex: 120×18)
C) AMRAP 10
10 KB Swings 53/35
10 Goblet squats 53/35
10 TTB
100m Run

Saturday – 11/08/14 – CLOSED

Saturday – 11/08/14 – CLOSED

 

CFBB is closed for BATTLE OF THE BOXES. See you at The CrossFit Squad!

WOD – Friday – 11/07/14

WOD – Friday – 11/07/14

Battle Of The Boxes Image

 

Happy Battle of The Boxes Eve!

 

For Time: 10-1

  • Thrusters 135/95
  • Burpee over Bar
  • Cash out with 1 Mile Run

 

CLICK HERE for Battle Event Page, and CLICK HERE for Battle FB page.

WOD – Thursday – 11/06/14

WOD – Thursday – 11/06/14

Rowing

 

A) Oly/Skill: Hang Snatch Complex

10 Mins to Build to a Heavy Snatch + Hang Snatch + OHS

(if unable to OHS, Don’t try. Just do snatch + Hang Snatch)

 

B) AMRAP 5:

  • Row 250m
  • 15 Push-ups (hand release)

C) AMRAP 5:

  • Airdyne 10 Calories
  • 25 Double Unders (scale to 50 singles)

D) AMRAP 5:

  • 10 Pull-ups
  • 15 Sit-ups

REST 5 Minutes between each AMRAP.

 

CLICK HERE to follow updates for ‘Battle of The Boxes’ including Heat Assignments and Team Info.

WOD – Wednesday – 11/05/14

WOD – Wednesday – 11/05/14

Froing Khalipa Invitational

 

A) Warm up: Row for 1,500m upon arrival….casual pace

 

B) 5 Rounds For Time

  • 9 Deadlifts (225/155)
  • 10 Burpee Box Jumps 24/20
  • 11 KB Swings 53/35
  • 12 Goblet Squats 53/35
  • 400m Run

REST exactly 2 minutes between each round (self time)

 

NOTE: All athletes competing in Battle of Boxes on Saturday should plan to check in at 8am. The Check-In table will open at 7:45am.

WOD – Tuesday – 11/04/14

WOD – Tuesday – 11/04/14

Sarah, Danielle, Mo & Lauren Abs

 

A) Skill/Warm-up: 3 Rounds NOT for Time

  • 30 sec HS hold (scale to DB hold or from a box)
  • 1 Rope Climb or 2 planks
  • 25 Double Unders or attempts

 

B) Strength: Push Jerk.

Find 4-rep max from rack (Post load)  15 Min Time Cap.

 

C) AMRAP 15:

  • 4 Wall walks (scale to 8 wtf’s)
  • 8 TTB
  • 100m Med-ball carry 20/14
  • 8 SDHP 70/53
  • 4 Burpees

*for Rx, stomach needs to touch wall

WOD – Monday – 11/03/14

WOD – Monday – 11/03/14

Pantheon Best Box 2014

 

Big congrats to Sarah, Vince, Derek, Monique and Danielle for their guys and girls first place team finishes this weekend at Pantheon Games! Way to represent!!

A) Warmup: 2 Rounds NOT for time

  • 8 Ring Rows
  • 8 Good Mornings 45/35
  • 8 high hang squat cleans 45/35
  • 8 Jumping jacks

 

B) Strength/Oly/VolumeEMOM 15:

  • Min 1: 1 Squat Clean + 3 Front Squats @80% (ish)
  • Min 2: 6 C2B pull-ups OR 10 Pull-ups
  • Min 3: 6-8 Box Jumps 30/24 Games Std

 

C) 2 Rounds For Time:

  • 40 Wallballs 20/14
  • 20 Power Cleans 115/85
  • 800m Run

WOD – Friday – HALLOWEEN – 10/31/14

WOD – Friday – HALLOWEEN – 10/31/14

CF Halloween costumes

 

Come dressed to impress!!! It will be Spooktacular! (Wodable costumes of course)

 

A) Strength: Thruster
10 Minutes to Build to a heavy Single from the rack
TRICK OR TREAT!
B) AMRAP 10:
10 Thrusters 95/65
31 Double Unders (scale to 31 lateral hops or 62 Single unders)
14 Toes To Bar
REST 5
C) AMRAP 10
10 Thrusters
31 Mountain Climbers
14 KB Swings 53/35****Saturday kicks off our first “FRIENDS & FAMILY FREE DAY”. Bring a guest and show them what you do! The workout will be challenging and fun but not too complex. Everything will be easy to learn. Normal class times. This will take place on the first Saturday of each month.

Friends & Family Image

WOD – Thursday – 10/30/14

WOD – Thursday – 10/30/14

pullups regionals 2014

 

A) Oly/Skill: Hang Snatch Complex
12 Mins to Build to a Heavy High-Hang Snatch + Low Hang Snatch. (Pockets and above the knee)
B) For Time:
20 DB Snatch 40/25
18 Box Step-ups 24/20
16 Pullups
14 Dips
12 Burpees
1 Mile Run
12 Burpees
14 Dips
16 Pullups
18 Box Step-ups
20 DB Snatch
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