Wednesday 1-1-14

Happy NewYear everyone!!!!

CRCF is closed today, but if you absolutely need to get in a workout here is one I will be doing today  and I encourage you to try and get as many people as possible to try it with you as well :)

EMOM (Every minute on the minute) for 20 Min
10 Burpees

HAVE FUN... See everyone tomorrow!

Tuesday 12-31-13

   "helen"
   3 rounds
   Run 400 meters
   21 kb swings (53#/35#)
   12 pull ups

Monday 12-30-13

4 rounds
   10 dead lifts (225#/135#)
   10 burpees

   2 min rest

 4 rounds
   5 power cleans (225#/135#)
   50 double unders 

Saturday 12-28-13

15 min to establish a 1rm snatch

Then...

"Randy"
For Time
75 snatches (75#/55#)

Friday 12-27-13

5 rounds
50 double unders (100 singles)
5 box jumps (36"/30")
10 toes to bar
*EMOM 1 squat clean @ 80% of your 1rm

Tuesday 12-24-13

12 Days of CrossFit

For Time:

1 Power Clean (205#/105#)
2 Deadlifts (205#/105#)
3 Toes to Bar
4 Box Jumps (30"/24")
5 Wall Balls (20#/14#)
6 KB Swings (70#/53#)
7 Air Squats
8 Pull Ups
9 Med Ball Cleans (20#/14#)
10 Burpees
11 Goblet Squats (70#/53#)
12 Goblet Walking Lunges - each leg (24 total) (70#/53#)

This WOD is meant to be carried out like the song, "12 Days of Christmas".  You will complete movement 1...then movement 2, 1....then movement 3, 2, 1...until you have continued through movement 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, and finally 1.  

Monday 12-23-13

For Time:

3 Rounds:
6 Push Press (135#/95#)
3 Front Squats

1 min. rest

3 Rounds:
12 Push Press (95#/65#)
6 Front Squats

1 min. rest

3 Rounds:
18 Push Press (75#/45#)
9 Front Squats