Monday, March 31, 2014

2014-03-31 Crossfit 14.5

Monday, March 31, 2014

Meet upstairs and take a 500 meter row for a warmup


A variation of Crossfit Open 14.5 due to our limited equipment

Thrusters and Bar Over Burpees (95/65)


-Do this as a partner WOD with the prescribed weight.  Only one partner works at a time. If we need a buyout at the finish, we'll plan it then.

Thursday, March 27, 2014



PVC Warmup
10 laps of center atrium with 5 squats on each lap


Dumbbell Press

5, 5, 5, 5, 5


AMRAP 12 minutes
3 burpees
6 squats
12 jumping lunges


100 KBS for time (53/35)

Tuesday, March 25, 2014

2014-03-26 Jackie


PVC warmup
Slow Spiderman crawl 20 m--hold the deepest possible lunging position for at least 5 seconds on each step
20 slow squats--hold at bottom of squat for at least 5 seconds per rep


Goblet Squats

10, 5, 5, 5, 5


Jackie with a run

Row 1000 m
50 thrusters with 45 (that's the Oly bar)
run downstairs
30 pullups
run back upstairs


200 KBS for time (53/35)

Monday, March 24, 2014

2014-03-24 OHS and more

2014-03-24 Overhead Squats and more
Meet downstairs at 1610

PVC Warm up, concentrating on overhead squats
800 Meter run

3 Rounds for time:

10 Overhead Squats
20 Box Jumps
20 Wall Ball Shots
20 KBS

Friday, March 21, 2014

2014-03-25 Thrusters


PVC Warmup
500 single unders



10, 5, 5, 5, 5


For time:

100 squats

rest 2 minutes

100 pushups

rest 2 minutes

100 AbMat situps


150 KBS for time (53/35)

Wednesday, March 19, 2014

Power Cleans AMRAP

Meet upstairs at 1610

PVC Warm up
500 Meter run

AMRAP 15 minutes:

15 Power cleans (135/95)
30 Double Unders or 60 Single Unders
15 Ab Mat Situps

Tuesday, March 18, 2014

Deck of Cards Wod

2014-03-18 Deck of Cards
Meet upstairs at 1610

PVC Warm up
200 Single Unders


Deck of Cards:
HEARTS:      Pushups
CLUBS:         Squats
DIAMONDS: Dumb bell push press
SPADES:       Situps
JOKERS:       Run west stairs

Monday, March 17, 2014

2014-03-17 St. Paddy's Day

Meet upstairs at 1610 hours


PVC Warmup

2 rounds of:
20 m Superman
20 m Bear Crawl
20 m Crab Walk


3 rounds of:

1 minute of ME burpees
1 minute of ME box jumps
1 minute of ME rowing
1 minute of ME KBS
1 minute of rest

Count all reps with an indecipherable Irish accent and wear something green.

Wednesday, March 12, 2014

2014-03-13 Diane

Thursday, March 13, 2014

Warm up with the PVC stretch and 5 laps around the atrium

Strict Press 5-5-3-3-1, Working toward your 1-Rep max



21-15-9 (225/155)
Dead lift and Handstand Push ups

Do some scaling on this and use strict form!!

Use a weight on the dead lift that's work, yet you can get through your sets unbroken or with only one or two breaks in the first couple of rotations.

Take your shoes off and try the handstand push ups in the hallway.

If you've never tried these, use a spotter and practice some first.

Use an abmat under your head. When you've done your best to try some on the wall, finish the set by placing your feet on the jump box, back your hands on the floor as close to the box as possible to focus on the shoulders and do your push-ups. 

As promised, no squats today!  Great work this week by everyone. 

2014-03-12 Curtis P

Warm Up

Meet upstairs.
Run to the east stairs, through the lot and back up the west stairs.
By the way, stop at the lower level to to 10 pull-ups, 10 push-ups and 10 squats


Back squat
5 sets of 10 at 3/4 body weight


10 Curtis P's  95/65 (Look them up on YouTube)
20 Burpees
30 Sit-ups

This is gonna be good folks!!

Tuesday, March 11, 2014

2014-03-11 Squat and Run

Tuesday, March 11, 2014

Meet upstairs and do 200 Single Unders for warmup


Take the med balls downstairs

20 Minute AMRAP

10 med ball cleans
10 pull ups
Run 400
10 wall balls
10 toes to bar
Run 400

A few of the regulars will be missing today due to the swearing in ceremony.  Enjoy the outdoors!

Sunday, March 9, 2014

2014-3-10 Thrusters

Monday, March 10, 2014

Meet upstairs for the Warm-up

Row 500 and  PVC Stretches

Squat Cleans 5-5-5  (95/65)



20 KBS
50 Meter overhead weighted lunges in the 4th floor hallway (45/25)
10 Thrusters (95/65)

Thursday, March 6, 2014

2014-03-06 Chelsea


Meet upstairs at 1610
PVC Warm up
Run 10 laps around atrium, 5 laps each direction

Then go downstairs for

EMOM for 30 minutes of
5 Pull ups
10 push ups
15 squats

Wednesday, March 5, 2014

Great effort!

We have a very consistent, growing group of awesome people coming to the 4:10 p.m. WODs. Hopefully others, who can't come to the 4:10 workouts, are benefitting from the posted WOD's as well. Keep up the good effort, everyone, and stay safe!

Also, I apologize for the occassional typos, as we all get busy managing our work loads with our CrossFit postings :)

Coach Lisa

EMON One hand snatches


Meet upstairs at 1610

PVC Shoulder warm up
Row 500 meters ]
200 Single unders

EMOM 10 minutes:
5 One hand dumbbell snatch with each hand

Tuesday, March 4, 2014

2014-03-04 Strength with AMRAP

Meet upstairs at 1610

PVC shoulder warmup
3 sets of:
15 Jumping Jacks
15 Squats
15 Mountain Climbers
15 Jump Squats

Power cleans:

Then AMRAP for 12 minutes of:
12 Pushups
12 Box Jumps
12 KBS (53/35)

Monday, March 3, 2014

2014-03-03 Thirties

Meet upstairs at 1610

Warm up:
PVC: 25 Overhead squats, 10 Pass thrus each side
Row 500 meters OR do 200 Single Unders

Then: For time:
3 Rounds of:
30 Jumping Jacks
30 Push ups
30 Situps
30 Burpees
30 Squats
Run west stairs in between each round