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14 Nov / 2011

Nov 14 2011

Good Morning and welcome to a brand new week!

1 RM Back Squat
WOD
2K Row

11 Nov / 2011

Nov 11 2011

Happy Veterans Day! Today’s partner WOD is in honor of the United States Marine Corps which was founded Nov 10 1775 – 236 years ago yesterday. It’s not going to be easy and it’s not supposed to be, by the end of the WOD each team member will have done one rep for every year.

WOD
“236”

200 Double Unders
136 Power Cleans (135/95)
136 Burpee Pull Ups

Teams of 2 – 1 Person works at a time – Work must be split evenly

10 Nov / 2011

Nov 10 2011

It’s been a pretty difficult week with lots of weighted movements. Today we’re going to take a little break with more gymnastics movements, some skill work, and only a little heavy lifting. Keep with it everyone!

1RM Split Jerk
WOD
Max Reps in 60s with 10s of rest to rotate
Row (Cals)
Ring Dips
Pull Ups

09 Nov / 2011

Nov 9 2011

WOD

5 Rounds
20 WallBalls (20/14)
20 KettleBell Swings (1.5p/1p)

Recovered Cash Out: 30 GHD Sit Ups

08 Nov / 2011

Nov 8 2011

We’ll be getting a little fresh air today.

5RM Deadlift

WOD
200m Run
21 SDLHP (95/65)
21 Box Jumps (24/20)
200m Run
15 SDLHP
15 Box Jumps
200m Run
9 SDLHP
9 Box Jumps

07 Nov / 2011

Nov 7 2011

Time to shake the nonsense out and get to the week. Today’s WOD comes from the 2011 Reebok CrossFit Games Open.

WOD
Open WOD11.1
10 AMRAP
30 Double Unders
15 Power Snatches (75/55)

Recovered Cash Out – 20 HSPU for time

Men’s top score – Rich Froning Jr 448
Women’s top score – Annie Thorisdottir – 405

David Stowe and Dan Bailey on WOD11.1 at CrossFit Legacy, 2nd and 3rd place worldwide on this WOD.

04 Nov / 2011

Nov 4 2011

It’s a Mainsite Friday! Along with a heavy Push Press we’ll be working on muscle up progressions today.

1 RM Push Press

WOD
25 -> 5 GHD Sit Ups
1 -> 5 Muscle Ups

Recovered Cash Out: 30 Unbroken Kettlebell Swings

Dmac, wait… What the hell is that last thing? If you’re at all interested in competiting in the CrossFit Games now is the time to get ready for it – we’ll be doing that by adding Cash Outs. A Cash Out is additional work that you do after the WOD and is not part of the WOD time/score. Sometimes you recover first, sometimes you don’t, sometimes it’s timed, sometimes it isn’t. It’s completely optional but there’s no harm in giving it a try.

03 Nov / 2011

Nov 3 2011

WOD
“Bradshaw”

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Melissa and Mary Ellen tied on yesterday’s WOD, both pushed hard and went unbroken in the final set of hang power cleans – rx.d!

02 Nov / 2011

Nov 2 2011

Congrats to all the athletes who set first time scores and beat PR’s on Fight Gone Bad yesterday! The day got off to a blazing start with Jerry matching his 311 rep PR and Scott hitting 319 on his very first FGB. From there the PR’s only seemed to get bigger – Seth PR’d by 50+ at 344, Nissa went 40+ from a week ago to score 205, Myles broke the 300 barrier with a 302, Stephanie put up a 50+ PR with 305, and to win the day on the Women’s side Mary Ellen PR’d by 71 reps with an impressive 340. Great Job to everyone!

WOD
4 Rounds
30 Sit Ups
20 Push Ups
10 Hang Power Cleans
3 Wall Climbs

01 Nov / 2011

Nov 1 2011

Welcome to a brand new month! Over the next couple of days you’ll see some new info on this site regarding nutrition, mobility, and competitions. Keep checking back and hitting up the facebook page for more details, but first…

WOD
“Fight Gone Bad!”

Three rounds of:
Wall-ball (20/14)
Sumo deadlift high-pull (75/55)
Box Jump (20″)
Push-press (75/55)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


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