Tuesday 091110
Warmup
Snatch skill transfer exercises
Burgener Warmup
OHS w/ PVC for ROM
WOD
5 rds or time:
95# snatch, 3 reps
95# OHS, 15 reps
Run 400m
Cooldown
stretch
Monday 091109
Warmup
5X5 Front Squats
40, 45, 50, 55, 60% max
WOD
4 rds for time:
800m run
rest as needed between efforts.
Post times to comments.
Cooldown
50 situps
40 squats
30 pushups
20 pullups
Sunday 091108
Here’s a video from Saturday’s WOD, the first WOD to use the new pullup bars…great work guys!
done
Warmup
10 box jumps, 20″
10 wall ball, 20/12
10 push press, 65/45
10 KB swing, 44/26
WOD
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments.
Cooldown
stretching and rolling
Saturday 091107
The new pullup bars, before they were bolted in, just waiting to be used...
REST DAY
for everyone else, your WOD is (courtesy of CrossFit Football):
Warmup
high knees in place, with sprawls
800m indian run
Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlift 150% BW
Pull Ups
Post times and weights to comments.
Cooldown
3X5
OHS 65, 75, 85%
The pictures below are a few taken during this WOD on Saturday morning. Probably the last ones you’ll be able to be lucky enough to see our lovely drywall in the background. The walls are getting a fresh coat of paint and will be looking spiffy in no time…
Pullup bars are installed, thanks to Dave!
Friday 091106
done
Congratulations to Patrick who finally got a muscle-up tonight! Who’s next…?
Warmup
2 rounds
5 Deadlift, 95#
5 Hang power clean, 95#
5 Push Jerk, 95#
5 Back squat, 95#
WOD
“Annie“
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Cooldown
catch up on 5-3-1 lifts for this week
stretching
Here’s the last rope climb from Dave’s WOD “Tommy V” this week…probably more rope climbing than Dave ever wants to do again…
doneWednesday 091104
Warmup
3X400m run, hold pace for each run; no more than 5 sec deviation;
penalty for more than 5 sec deviation is 2 minute isometric squat hold
WOD
“Nate“
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Cooldown
10 GHD situps
10 back extensions
10 wall ball
REST DAY
Make up a missed WOD or work on skills
For everyone not on the 3-1 schedule, your wod is:
Warmup:
6-5-4-3-2-1
Turkish getups, 35/26
pistols (each leg)
WOD
As many rounds as possible in 15 minutes of:
5 Hang Power Cleans 135 lbs
7 Supine Ring Pull Up
9 Box Jump 20″ Box
Cooldown
20 slamball
20 KB swings, 26/44
20 pushups
Monday 091102
Hearing “Combat CrossFit Rocks” from a kid is a great thing…Kids classes start this week, so get ready! The classes will be:
3-5 year olds at 5:00pm-5:20pm
6-12 year olds at 5:25pm-6pm.
Warmup
3X5 Power Clean
50%, 55%, 60%
WOD
“Michael“
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Cooldown
50 double unders
50 squats
stretching
Sunday 091101
Warmup
1 minute high knee running in place
1 minute side-to-side lunges
2 rounds CF warmup
WOD
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Cooldown
Stretching
Saturday 091031
The caves in the picture above were inhabited by Buddhist monks from about the 2nd century AD up until about the 11th century AD. The caves were used as living quarters and also as worship rooms for the monks and visitors. The area of Bamiyan where these are located was on the Silk Road, the prominent pathway to the East from Europe where all manner of exotic and luxury items like spices, animals and, obviously, silk were traded back and forth. In 2001, Muslim terrorists blew up the two giant Buddha statues that were also part of this complex. Under the leadership of Mullah Mohammed Omar, of Afghanistan’s Taliban government, the statues were destroyed and he stated that muslims should be proud of smashing idols. The statues are currently undergoing rebuilding processes funded in part by the countries of Japan and Switzerland.
Warmup
your choice
WOD
in Kansas City: Surprise Halloween WOD
everyone else:
“Tommy V“
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
Cooldown
stretching
Friday 091030
done
Well, we might as well just call this the Week of Muscle Ups…Cory and Colton got their first muscle ups Tuesday night (video to come soon) and Bradley got his Thursday, great work guys!!
Attention to those on the 3-on, 1-off schedule: Today is your normal rest day. The WOD below is for anyone else coming to classes today.
Warmup:
3 rds:
5 SDHP, 95/65
5 hang power clean, 95/65
5 push jerk, 95/65
WOD
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments.
Cooldown:
10 pullups
10 pushups
10 dips
Thursday 0910
Do you exercise with your weapon?....Wayne was at about 8560 ft elevation here in A-stan in the center of the Hindu-Kush mountain range
Warmup
3X5 Front squat, 40%, 50%, 60%
WOD
Complete 4 rounds for time:
12 right arm KB/DB Power Snatch 1.5 pood/55 lbs
12 left arm KB/DB Power Snatch 1.5 pood/55 lbs
12 Push Ups
25 Double Unders
Cooldown
800m medball run
Wednesday 091028
Warmup
tire flips (down and back)
sled drags and pulls (down and back each)
rope climbs (2X up and down)
WOD
“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Cooldown
20 hollow/superman rolls
A big huge congratulations to both Cory and Colton for getting their first muscle ups Tuesday night!! of course this means there’s no scaling those in WODS anymore…
Also, the Saturday 9am WOD is a Halloween WOD, you must come in some kind of costume to participate and the WOD is not considered a regular class, it is an optional event for members to participate in regardless of membership or how many days you’ve come in already this week….hope to see you there!
