10/31/12
WOD for Wednesday 10-31-2012
"The Great Pumpkin"
Grab a Pumpkin (med ball) and Complete For Time:
400 m Run
50 Sit Up
40 Wall Ball Shots
30 Overhead Walking Lunges
20 Box Jump Steps
10 Wall Ball Burpees
400 m Run 400
2 min. Overhead Wall Sit immediatley following run.
Immediate 20 burpee penalty each time your pumpkin touches the ground during the WOD.
Men= 20lb pumpkin
Women= 14lb pumpkin
Post total time.
Grab a Pumpkin (med ball) and Complete For Time:
400 m Run
50 Sit Up
40 Wall Ball Shots
30 Overhead Walking Lunges
20 Box Jump Steps
10 Wall Ball Burpees
400 m Run 400
2 min. Overhead Wall Sit immediatley following run.
Immediate 20 burpee penalty each time your pumpkin touches the ground during the WOD.
Men= 20lb pumpkin
Women= 14lb pumpkin
Post total time.
10/29/12
WOD for Tuesday 10-30-2012
Front Squats 5-5-5-5-5
5 RFT
15 Thrusters (135#/95#)
400m Run
12 y/o Parker N. pulled a 190# deadlift on Friday. Nice job Parker!
5 RFT
15 Thrusters (135#/95#)
400m Run
12 y/o Parker N. pulled a 190# deadlift on Friday. Nice job Parker!
10/28/12
10/26/12
WOD for Friday 10-26-2012
CrossFit Total
Back Squat -warmup: 1x10/1x5/1x3 Work: 1-1-1
Shoulder Press - warmup: 1x5 work: 1-1-1
Deadlift - warmup: 1x3 work: 1-1-1
Back Squat -warmup: 1x10/1x5/1x3 Work: 1-1-1
Shoulder Press - warmup: 1x5 work: 1-1-1
Deadlift - warmup: 1x3 work: 1-1-1
10/24/12
WOD for Thursday 10-25-2012
FT
20 Pull ups
Run 400m
30 Air Squats
Run 800m
40 Walking Lunges
Run 800m
30 Air Squats
Run 400m
20 Pull Ups
20 Pull ups
Run 400m
30 Air Squats
Run 800m
40 Walking Lunges
Run 800m
30 Air Squats
Run 400m
20 Pull Ups
Wod for Wednesday 10-24-2012
5 RFT
30 Kettlebell Swings (53#/35#)
30 Push Ups
30 Sit Ups
200m Sprint
30 Kettlebell Swings (53#/35#)
30 Push Ups
30 Sit Ups
200m Sprint
10/23/12
WOD for Tuesday 10-23-2012
"The 300 Workout"
25 Pull ups
50 Deadlifts (135#/95#)
50 Push Ups
50 Box Jumps (24"/20")
50 Floor Wipers (135#/95#)
50 Single Arm Kettlebell Clean & Press (35#/26#)
25 Pull Ups
There are 2 additional scaled/modification workouts for this.
25 Pull ups
50 Deadlifts (135#/95#)
50 Push Ups
50 Box Jumps (24"/20")
50 Floor Wipers (135#/95#)
50 Single Arm Kettlebell Clean & Press (35#/26#)
25 Pull Ups
There are 2 additional scaled/modification workouts for this.
10/22/12
WOD for Monday 10-22-2012
5k
Complete 5000m of work by combining any of the following domains:
Run
Row
Jump Rope (1 jump = 1 meter)
10 Burpees = 100m of work
40 minute cap.
Complete 5000m of work by combining any of the following domains:
Run
Row
Jump Rope (1 jump = 1 meter)
10 Burpees = 100m of work
40 minute cap.
10/19/12
WOD for Friday 10-19-2012
"The Deck"
It involves a deck of cards and a dozen or so bodyweight movements.
You'll just have to come and find out...
It involves a deck of cards and a dozen or so bodyweight movements.
You'll just have to come and find out...
10/17/12
WOD for Thursday 10-19-2012
In Honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
R.I.P. Sir.
"Manion"
7 RFT
400m Run
29 Back Squats (135#/95#)
R.I.P. Sir.
"Manion"
7 RFT
400m Run
29 Back Squats (135#/95#)
WOD for Wednesday 10-17-2012
20 Min. AMRAP
25 Wall Ball Shots
20 Kettlebell Swings
15 Box Jumps
10 HR Push Ups
50m Sprint
25 Wall Ball Shots
20 Kettlebell Swings
15 Box Jumps
10 HR Push Ups
50m Sprint
10/15/12
10/12/12
All Gym WOD
Reminder...
The All Gym WOD will be tomorrow October 13th at 10:00.
We are meeting at the REAR PARKING LOT BEHIND THE OSAGE CENTER IN CAPE!
All current members and GUESTS ARE WELCOME!!!!
Let's do this!!!!!!!!
The All Gym WOD will be tomorrow October 13th at 10:00.
We are meeting at the REAR PARKING LOT BEHIND THE OSAGE CENTER IN CAPE!
All current members and GUESTS ARE WELCOME!!!!
Let's do this!!!!!!!!
10/11/12
10/10/12
WOD for Wednesday 10-10-2012
20 Minute AMRAP
10 Burpees
20 Kettlebell Swings (53#/35#)
30 Double Unders
10 Burpees
20 Kettlebell Swings (53#/35#)
30 Double Unders
10/9/12
10/8/12
10/5/12
WOD for Friday 10-5-2012
100 Kettlebell Swings
100 Kettle Side Bends
100 Kettle Bell High Pulls
100 Med Ball Sit Ups
100 Kettle Side Bends
100 Kettle Bell High Pulls
100 Med Ball Sit Ups
10/4/12
Help Raise Money for Meg Herndon's Family
On Wednesday, October 17 from 10:30am to midnight, anyone who comes in to eat at Buffalo WIld Wings in Cape Girardeau, 10% of ALL sales will go to Meg Herndons family to help with medical bills. It does not cost anyone any extra, so just coming to eat helps Megs family. Please tell your server that you are there on Meg's behalf and they will make sure her family gets the proceeds. Thanks you!!!
WOD for Thursday 10-4-2012
For Time
50m Sprint
10 Burpees
50m Sprint
9 Burpees
50m Sprint
8 Burpees
50m Sprint
7 Burpees
50m Sprint
6 Burpees
50m Sprint
5 Burpees
50m Sprint
4 Burpees
50m Sprint
3 Burpees
50m Sprint
2 Burpees
50m Sprint
1 Burpee
50m Sprint
10 Burpees
50m Sprint
9 Burpees
50m Sprint
8 Burpees
50m Sprint
7 Burpees
50m Sprint
6 Burpees
50m Sprint
5 Burpees
50m Sprint
4 Burpees
50m Sprint
3 Burpees
50m Sprint
2 Burpees
50m Sprint
1 Burpee
10/3/12
WOD for Wednesday 10-3-2012
In Honor of Navy Seal CPO Mark Carter K.I.A 11 Dec 2007 - Iraq. R.I.P. Sir.
"BADGER"
3RFT
30 Squat Cleans (95/65)
30 Pull Ups
800m Run
"BADGER"
3RFT
30 Squat Cleans (95/65)
30 Pull Ups
800m Run
10/2/12
10/1/12
WOD for Monday 10-1-2012
Row 500m
Run 800m
Row 500m
Run 600m
Row 500m
Run 400m
Row 500m
Run 200m
Jump rope between Row & Run if the rowers are occupied.
Who said retirement is boring???
Run 800m
Row 500m
Run 600m
Row 500m
Run 400m
Row 500m
Run 200m
Jump rope between Row & Run if the rowers are occupied.
Who said retirement is boring???
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