Crossfit – Wednesday 3rd, 2014

Main – CrossFit

Lot’s of pullups so make sure you come in early to get some extra mobility/warmup if you have tight shoulders.

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Everytime you break or come off the bar from your pullups you run 400m.

Score is total number of pullups.

Olympic Lifting – Wednesday 3rd, 2014

Main – Olympic Weightlifting


Deficit Power Snatch (6×2)

Snatch Balance (5×5)

Good Mornings (2×8)

Good Mornings + Push Press

Weighted Sit Up (2×15)

Tuesday 2nd, 2014

Main – CrossFit

CF972 Fam,
Please take a moment to input your payment information within the new Wodify system. Merchant services does not allow our current system to share this information with the new setup, for your privacy and protection.

So when you get a chance just log on and update your info in Wodify. Your draft dates will remain the same.


hang clean.split jerk (2.1)

5 sets
Rest as needed
20min cap

Score is finishing weight with no misses.


12min cap

Metcon (AMRAP – Reps)

1500m row
30 burpees
AMRAP deadlifts in time remaining.
Score is reps of deadlifts. Max weight on deadlifts not to exceed 265#. Set weight appropriately.

Labor Day WOD 2014

Main – CrossFit



Whitten Story:
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten

Metcon (Time)

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Saturday 30th, 2014

Main – CrossFit


Metcon (AMRAP – Reps)

4 sets
1min row for calories
1min push ups
1min double unders
1min DB push press
1min shuttle runs – 40m distance between cones (down and back is one rep)

rest 2min actively between sets

Friday 29th, 2014

Main – CrossFit

a: Front Squat (3 tough reps)

3 tough reps every 90sec for 8 sets. NO MISSES.

b: Weighted Walking Lunges (8-12/leg)

Rest 120 between sets at 3-4 sets

c: Tabata Sit Ups (10 sets)

Score total reps.

Thursday 28th, 2014

Main – CrossFit

Please remember to get your Wodify account up to date and start signing up for classes prior to the class start time. When you get to the box the first thing you should do is check in on the computer.


400m run
10 air squats
20 forward lunge steps
10 squat jumps
10 med ball twist toss both directions
10 med ball kettle bell style forward toss
10 med ball slams


Metcon (Time)

500m row
30 KB Swings
30 jumping Pull Ups
20 KB swings
20 jumping pull-ups
15 KB swings
15 jumping pull-ups
10 KB swings
10 jumping pull-ups
500m row