Month: July 2012

Li Xueying

The new Women’s Olympic record holder for C&J WOD 8-1-12 Deadlift: Find a 3 Rep Max “Diane” For Time: 21-15-9 • DL (225/155) • HSPU After Party: Max Effort HSPU We recently did “Reverse Diane” so be sure to check your log books to see how your times compare! Paleo Challenge participants: be sure to …

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Ka CHow!

WOD 120731 Snatch Balance: In 15 Min find a heavy single In 3:00 complete: -20 burpees -AMRAP sit-ups in remainder of 3:00 rest :90 In 3:00 complete: -40 push-ups -AMRAP sit-ups in remainder of 3:00 rest :90 In 3:00 complete: -60 kbs -AMRAP sit-ups in remainder of 3:00 Paleo Challenge is here. Where do you …

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The Chief

WOD 7/30/12 Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.     -then- “The Chief” 5 rounds for total reps of: 3 minute AMRAP of: 3 Power cleans @ 135/95# 6 Push-ups 9 Air Squats Rest 1 minute.

All Around Gold

WOD 7/30/12 Find a 1RM Snatch Balance:   -then- 12 minute AMRAP of: 7 Strict Pullups 14 Goblet Squats 21 V-Ups     What has been your favorite event of the Summer Olympics? Which athletes do you find most impressive?     Our women’s tank tops are starting to run out in some sizes so …

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Twice As Hard

WOD 120730 Clean & Jerk: Find a 1 Rep Max  10! Overhead Squats (95/65) Burpee Box Jumps  WORLD CLASS FITNESS IN 100 WORDS Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, …

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WOD 7/27/12 4X5 Weighted Ring Dips – heaviest possible, rest 90 sec.   -then-   12 minute AMRAP of: 3 Wall Walks Run 200m 15 Push Press 95/65#   Join us Saturday at 12 at CrossFit Mid-County to participate in the “CG-35 Memorial WOD” in honor of the air crew that died in the CG …

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Chip away

WOD 120727 Row: 2 x 500m These are ALL OUT EFFORTS. Dont drag it along just because you have more work to do. Every pull is everything you have. For time: 10 Overhead squats (95/65) 10 Box jumps (30/24) 10 HandStand Push Ups 10 Sumo Deadlift High Pulls (95/65) 10 Toes to bar 20 Burpees …

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WOD 7/26/12 Snatch practice – Power snatch, squat snatch, hang power snatch, hang squat snatch. Try not to let go of the bar during the set. Focus on form and use a weight that you are comfortable with. Make minimal increases in weight. Complete 5-7 sets of the complex   3 rounds for time of: …

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Oly Lifting

Getting super low under heavy weight WOD 7-26-12 Snatch: Find a 1 Rep Max For Time: 5-10-15-10-5 • Power Snatch (75/55) • 200 M Run Don’t forget, if you are participating in the Paleo Challenge; pictures, weights, and measurements are due by July 31st!!!