Thursday, April 17, 2014

16th April 2014 by Mike

Day 3 Challenge

4 Rounds

7 WallBalls (use a heavier ball)

45 second planks

W.O.D.

Taylor

4 rounds for time of:
Run 400 meters
5 burpee muscle-ups

scaled version – 15 Burpees and 15 ring dips

If you’ve got a 20-lb. vest or body armor, wear it.

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U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

Wednesday, April 16, 2014

15th April 2014 by Mike

Day 2 Challenge

45 second plank

10 WallBalls

45 second plank

1 minute  Max effort WallBalls (remember this number for future)

45 second plank

Enjoy!

W.O.D.

Max Effort Hang Squat Clean

followed by:

20 minute a.m.r.a.p.

10 strict handstand push ups

20 strict pull ups

30 jumping alternating lunges

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Check out our new bars we are selling! Perfect Foods Bars – peanut butter, carob chip,  almond butter, fruit & nut and vegan almond coconut. All organic, gluten free and NO GMO! Try them, they are delicious and they have a really cool story on how this family run company started. (written on the packaging)

Tuesday, April 15, 2014

14th April 2014 by Mike

Today starts our month long PLANK and WALL BALL challenge.  Each day we will post a mini wod that has planks and wall balls. You can do them on your own before or after the WOD. Grab a partner, it seems easier when you have someone to do this with you! This is an optional challenge but we encourage you all to join in – after all who does not love wall balls and planks!!!

Day 1 Challenge

15 wall balls

15 seconds plank, rest 10 seconds – repeat 5 times

Finish with 15 wall balls :)

W.O.D.

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Death by Burpees.

First minute 2 Burpees, second minute 4 Burpees, third minute 6 Burpees, etc. etc. until you cannot complete that amount in the minute!!

followed by:

4 Rounds for time

30 Double Unders

30 Sit ups

30 Air Squats

Let the fun begin!!!!

Monday, April 14, 2014

13th April 2014 by Mike

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W.O.D.

Strength

2-2-2-2-2-2-2-2-2-2

Deadlift

followed by:

3 rounds for time:

30 – 20 – 10

Med Ball Cleans

Pull Ups

Sunday, April 13, 2014

12th April 2014 by Mike

Happy Birthday to Coach Donna B!!!!!!!  Amazing athlete, competitor and coach – have a great day!!!!

Best of luck to Kayla Dillon, Joe Near, Caroline, Cole and Jack Bissaillon at the Cynergy Kids and Teen CrossFit Competition!!! We will keep you posted throughout the day!!!

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Team r.a.p. 25 minutes

Teams of 5 or 6

1 min of max reps Wall Balls 20#/14#

1 min of max reps Kettlebell Swings 1.5p/1p

1 min of max reps Box Jumps 24″-20″

Sled Drag 2 plates/1 plate