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Tuesday, May 3rd, 2016

Hey folks: Be sure to sign up for the Memorial Day “Murph” Challenge on May 30th!  We are giving away free t-shirts to all who complete the workout either Rx’d or Scaled, so we need a t-shirt size count ASAP.  Thanks!

Skill/Strength: The dreaded L-sit

WOD: “Tabata This!”

Tabata Row
Tabata Squat
Tabata Pull-up
Tabata Push-up
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. One minute rest between exercises.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise to comments and total for final score. (e.g., 10, 22, 9, 15, 15 = 71)

100-day Burpee Challenge: Day 19

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Monday, May 2nd, 2016

Skill/Strength: Press, 5 x 5 or Handstand Pushups

WOD:
For time:
Run 800m
20 Snatches, 115/73
Run 800m
Post time to comments.

100-day Burpee Challenge: Day 18

Planning on doing “Murph” on Memorial Day at the end of the month?  Read this book and be ready!  It’s going to be awesome this year.

lone-survivor-book-cover

Sunday, May 1st, 2016

Rest Day!

100-day Burpee Challenge: Day 17

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Saturday, April 30th, 2016

*THERE WILL BE NO 8AM FREE BEGINNERS CLASS TODAY. CLASS WILL RESUME NEXT WEEK.

9am: Open Gym

10am Four-person Team WOD (two male/two female):

WOD 1:
7 min: 1 RM Overhead Squat (one rack per team)
Rest 1 minute. Total up each persons best OHS (ex. 195+135+83+53=466 lbs)
7 min: Max Deadlifts, 225/153
Rest 1 minute. Total up each persons DL reps (ex. 44+58+32+69=207)
7 min: Max Burpees

Rest 1 minute. Total up all burpee reps. Then add total OHS poundage, total deadlifts and total burpees for score.

WOD 2:
1000 Double-unders minus your WOD 1 Team score, for time.

Rules: Only one person working at a time. Each person on your team has to do each exercise (OHS, DL, Burps and Dubs) for at least one rep.

100-day Burpee Challenge: Day 16

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Friday, April 29th, 2016

Skill/Strength: 25 Chest to bar pullups

WOD:
21 Unbroken Thrusters, 95/63
50 Double-unders
15 Unbroken Thrusters
40 Double-unders
9 Unbroken Thrusters
30 Double-unders
For time.  Post time to comments.

100-day Burpee Challenge: Day 15

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Thursday, April 28th, 2016

Skill/Strength: 50 Ring Pushups

WOD:
Five rounds for reps:
1 min max reps: Toes to bar
1 min max reps: Box Jump, 20″/16″
Rest 1 min

100 Burpee Challenge: 14 Burpees

Love seeing the NextGen ladies getting STRONG!

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Wednesday, April 27th, 2016

Skill/Strength: none

WOD:  “The CrossFit Total II”
Total up the sum of the best of three attempts of the:
Clean, 1 rep max
Bench press, 1 rep max
Overhead squat, 1 rep max
Post total to comments.
There is no time component on this WOD, however, it does take the better part of an hour to go through, so please show up a little early.

100-day Burpee Challenge: Day 13

Ball slammin’

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