130517 Friday May 17th

Shoulder To Overhead – 7 X 2


Against a 3 minute running clock with 2 minutes rest between rounds alternate between the following couplets for 6 total rounds (3 rounds of each couplet):

400 Meter Run
Max Box Jumps

500 Meter Row
Max Push Ups

So for the first round you will have 3 minutes to complete a 400 meter run and then as many box jumps as you can for the remainder of the 3 minutes.  You then get a 2 minute rest.  Now  you will have 3 minutes to complete a 500 meter row and then as many push ups as you can for the remainder of the 3 minutes.  Keep going until you have completed 3   Run/Box Jump couplets and 3 Row/Push Up couplets.

Your score will be the total number of box jumps and push ups completed.




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130516 Thursday May 16th


A)  In teams of 3:

      30 – Sled Push For Time  (90lbs – Men, 45lbs – Women)


Rest 5-10 Minutes


B)  10-20-30-20-10 Rep rounds of:

      Wall Ball (20/14)
      Toes To Bar


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130515 Wednesday May 15th

Back Squat – 5 @ 65%, 5 @ 75%, 5 @ 85%


5 Rounds For Time:

30 seconds – Max Rep Hang Power Cleans + Push Press (95/65)
Rest 30 Seconds

30 seconds – Max Rep Chest to Bar Pull Ups
Rest 30 Seconds

30 seconds – Max Reps Burpees
Rest 30 Seconds

*Rest 1 minute between rounds

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130514 Tuesday May 14th


Run 1 Mile

Rest exactly 1 minute upon completing run then:

15 – Squat Clean (135/95)
15 – Box Jump (24/20)
20 – Walking Overhead Lunge (45/25lb plate)
15 – Box Jump (24/20)
15 – Squat Clean (135/95)

Rest exactly 1 minute then:

Run 1 mile



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130513 Monday May 13th

DEADLIFT – 5 @ 65%, 5 @ 75%, 5+ @ 85%



Tabata Row
Rest 1 Minute
Tabata Squat
Rest 1 Minute
Tabata Pull Up
Rest 1 Minute
Tabata Push Up
Rest 1 Minute
Tabata Sit Ups
Rest 1 Minute

Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals. Complete 8 tabata intervals for each exercise with one minute rest between exercises.



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130510 Friday May 10th

Every minute, on the minute for 20 minutes:

Odd Minutes:

5 Thrusters 95/65 lbs
7 Push-ups (Hand Release :))

Even Minutes:

5 Sumo Deadlift High-pulls 95/65 lbs
7 Box Jumps



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130509 Thursday May 9th

OK ladies, give this a shot.  I’ll get the first aid kit.



500 Meter Row
60 – Double Unders
50 – Kettlebell Swings (53/35)
40 – Burpees
30 – Deadlift
20 – Toes To Bar
10 – Power Clean
800 Meter Run

Barbell weight should be 75-85% of your 1RM Clean Weight



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130508 Wednesday May 8th

OVERHEAD SQUAT 5-5-5-3-3-3
No need to set any records here, keep weights moderate and work on form and flexibility.



20 Minute AMRAP Of:

5 – Pull Ups
10 – Push Ups
15 – Squat

If you know you can do 20+ rounds of Cindy without assistance and with perfect form and full range of motion on every rep, then it may be time for you to try…….


20 Minute AMRAP Of:

5 – Muscle Ups
10 – Handstand Push Ups
15 – Box Jumps (30/24)

Kipping is allowed and encouraged on muscle ups and handstand push ups.

Good Luck!



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130507 Tuesday May 7th

The Three Musketeers


A)  3 Sets of:

Max Rep Pull Ups
Rest 3 Minutes between sets


Weighted Pull Ups – 5-3-1-1-1  (Go for a 1 rep max)
Rest as needed between sets


B)  15 minute AMRAP of:

1 – Deadlift
1 – Hang Power Clean
1 – Front Squat
1 – Split Jerk
5 – Barbell Roll Outs

(Prescribed Weight is 115# for Men 75# for Women – Scale accordingly!!).  Be sure to separate the movements for the first 10 rounds. If you have additional time left after completing 10 rounds you can combine the Deadlift, Hang Power Clean, and Front Squat into a Full Clean but keep the Split Jerk a separate movement throughout the 15 minutes.  Barbell rollouts are performed from the knees with arms extended and barbell touching the thigh.  Roll the barbell out with straight arms until your chest touches the floor, then roll the barbell back with straight arms until it re-touches your thighs.  This movement can be scaled by bending the arms when rolling the barbell back to your thighs.



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130506 Monday May 6th

Thanks to all 14 members that participated in the Mothers Club 5K this weekend (not pictured Dave Crescenzo and Matt Mull).  And congratulations to the age group winners, Angelica, Cindy, JT, and Kellie.  Way to kick ass!  Brittany’s Run is next on August 24th so get ready and save the date!




Back Squat, 1 Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep

Copy and paste into your browser and Read this first! – http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

You will get 3 attempts at your max weight at each of the three lifts in the order that they are listed.  Your CrossFit Total Score will be the the sum of your heaviest of each lift.

New members or those who have not done a significant amount of ‘heavy’ lifting at these three lifts are not ready to do 3 max lifts in one day and will be doing the following workout instead of the CrossFit Total:

5 Rounds For Time Of:

Run 400 Meters
15 – Box Jumps
15 – Wall Balls

Do not be upset if I suggest that you are not ready to do the CrossFit Total, as I am only concerned for the safety of everyone.  It takes some time getting used to heavy lifting to get enough strength not only in the muscles themselves, but in all the connective tissue and ligaments associated with each muscle group in order to safely attempt a maximum weight lift.  Also, if you cannot do a ‘full range of motion’ lift you are not ready to max out at that lift. A ‘quarter squat’ or a ‘three quarter squat’ is not a squat.  You have to be able to maintain good form with your hip crease getting below the top of your knee or you are not really doing a full ‘squat’.  In the shoulder press you can not use your legs or hips to get the bar started, and you must finish by locking the elbows out with the bar over the center of your feet.  Deadlifting with excessive ’rounding’ of the back will only increase your chances of injury to your lower back and is not worth the risk.  So ‘Don’t be stupid!’, ‘Don’t be greedy!’, and ‘Don’t be pig headed!’.







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