Front Squat 5-5-5-5-5
*10 Burpees immediately after each set
Post loads to comments
(*Try to perform the 10 burpees in a row with no rest. Failure to do 5 reps on the Front Squat does not count as a set.)
Monday, August 31, 2009
Monday, August 31, 2009 WOD
"Eva"
5 rounds for time:
800m Run
30 KB Swing, 2 pood
30 Pullups
Post time to comments
5 rounds for time:
800m Run
30 KB Swing, 2 pood
30 Pullups
Post time to comments
Saturday, August 29, 2009 WOD
Ashley's Birthday Workout:
3 rounds of the following without dropping the bar:
Hang Power Clean
Push Press
Back Squat
Rack Jerk
OHS
(7 rounds for time of the progression)
Post weight and time to comments
-------------------------------------
11:00 Regular Session:
Rooftop Workout
10 Lap Farmer Carry
5 Burpees for each rest
Post weight used and total number of burpees
3 rounds of the following without dropping the bar:
Hang Power Clean
Push Press
Back Squat
Rack Jerk
OHS
(7 rounds for time of the progression)
Post weight and time to comments
-------------------------------------
11:00 Regular Session:
Rooftop Workout
10 Lap Farmer Carry
5 Burpees for each rest
Post weight used and total number of burpees
Thursday, August 27, 2009
Friday, August 28, 2009 WOD
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
Post time to comments
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
Post time to comments
Wednesday, August 26, 2009
Thursday, August 27, 2009 WOD
Active Recovery Session:
1.) Barbell Snatch practice
2.) 5-5-5-5-5 of any exercise for strength (skip any type of clean...hint hint)
3.) Foam Roller (work glutes, rhomboids, hamstrings, IT band, and quads.)
Post what exercise you picked and amount of weight lifted
1.) Barbell Snatch practice
2.) 5-5-5-5-5 of any exercise for strength (skip any type of clean...hint hint)
3.) Foam Roller (work glutes, rhomboids, hamstrings, IT band, and quads.)
Post what exercise you picked and amount of weight lifted
Tuesday, August 25, 2009
Wednesday, August 26, 2009 WOD
Weighted Tabata Day!
(20 seconds of work/10 seconds of rest for each exercise):
Push Press
Box Jumps
Sumo Deadlift Highpull
-(5 min rest)-
Weighted Pushups
Goblet Squats
Burpees
Push Press weight and SDHP weight is 75 lbs for men / 55 lbs for women.
Pushup weight is a single plate...15, 25, or 45 lb plate.
Goblet Squat weight is a single dumbbell...45-100 lbs.
(20 seconds of work/10 seconds of rest for each exercise):
Push Press
Box Jumps
Sumo Deadlift Highpull
-(5 min rest)-
Weighted Pushups
Goblet Squats
Burpees
Post weight and lowest reps achieved for each exercise.
---------------------------------------------------------
Push Press weight and SDHP weight is 75 lbs for men / 55 lbs for women.
Pushup weight is a single plate...15, 25, or 45 lb plate.
Goblet Squat weight is a single dumbbell...45-100 lbs.
Sunday, August 23, 2009
Monday, August 24, 2009 WOD
"Happy Birthday Kristy!"
Let's all join together in wishing Kristy Krouse a happy birthday with...
5 Rounds for time of:
30 Pullups
30 Pushups
30 Box Jump
Post time to comments
-------------------------
Tabata Handstands
(can be scaled to 3 or 4 round versions depending on individual)
Let's all join together in wishing Kristy Krouse a happy birthday with...
5 Rounds for time of:
30 Pullups
30 Pushups
30 Box Jump
Post time to comments
-------------------------
Tabata Handstands
(can be scaled to 3 or 4 round versions depending on individual)
Friday, August 21, 2009
Saturday, August 22, 2009 WOD
10:00 Advanced Session:
Overhead Squat 3-3-3-3-3
Partner Session: (1 min rest in between)
3 min Pullups (max reps)
3 min Med Ball Toss (max reps)
3 min KTE (max reps)
11:00 Free Session:
5 Rounds for time...
20 Wall Ball Shots
Sprint
20 Pushups
Sprint
20 Box Jumps
Sprint
20 KB Swings
Sprint
Post time to comments
-Exercise stations will be set up at each corner of the exterior of the building. All-out sprint from one station to the next.
-3, 4, and 5 round versions will be offered depending on the individual
Overhead Squat 3-3-3-3-3
Partner Session: (1 min rest in between)
3 min Pullups (max reps)
3 min Med Ball Toss (max reps)
3 min KTE (max reps)
11:00 Free Session:
5 Rounds for time...
20 Wall Ball Shots
Sprint
20 Pushups
Sprint
20 Box Jumps
Sprint
20 KB Swings
Sprint
Post time to comments
-Exercise stations will be set up at each corner of the exterior of the building. All-out sprint from one station to the next.
-3, 4, and 5 round versions will be offered depending on the individual
Thursday, August 20, 2009
Friday, August 21, 2009 WOD
-Racked Position Stretch/Front Squat Practice
For Time:
(21-15-9)
135 lb Front Squat
Inverted Burpees
2 Laps around building
Post time to comments
For Time:
(21-15-9)
135 lb Front Squat
Inverted Burpees
2 Laps around building
Post time to comments
Fight Gone Bad IV Challenge!
Downtown CrossFit V.S. GSX!
GSX will be hosting the Southwest Regional Fight Gone Bad Fundraiser on Saturday, September 26, 2009. Click here to register and please donate a minimum of $25/person for the cause. Bring your A game and represent the Downtown CrossFit crew. Thank you everyone for your support!
GSX will be hosting the Southwest Regional Fight Gone Bad Fundraiser on Saturday, September 26, 2009. Click here to register and please donate a minimum of $25/person for the cause. Bring your A game and represent the Downtown CrossFit crew. Thank you everyone for your support!
Thursday, August 20, 2009 WOD
Endurance Session/Makeup Session Day
Choose ONE of The Following Sports:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
FOUL if you slow more than indicated.
FOUL = 3 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.
Choose ONE of The Following Sports:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
FOUL if you slow more than indicated.
FOUL = 3 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.
Wednesday, August 19, 2009
Wednesday, August 19, 2009 WOD
"Ryan"
5 rounds for time:
7 Muscle-ups *
21 Burpees
Post time to comments
(Each burpee terminates with a jump one foot above max standing reach.)
*(Sub for 1 muscle-up is 4 Pullups/4 Dips. This means you do 4 pullups and 4 dips and repeat it 6 times. You may not do 28 pullups then 28 dips.)
------------------------------
Aquatics Session:
1-Mile Relay!
5 rounds for time:
7 Muscle-ups *
21 Burpees
Post time to comments
(Each burpee terminates with a jump one foot above max standing reach.)
*(Sub for 1 muscle-up is 4 Pullups/4 Dips. This means you do 4 pullups and 4 dips and repeat it 6 times. You may not do 28 pullups then 28 dips.)
------------------------------
Aquatics Session:
1-Mile Relay!
Monday, August 17, 2009
Friday, August 14, 2009
Saturday, August 15, 2009 WOD
10:00 Advanced Session:
All hail...
"The King"
Max rounds in 30 min:
185 lbs Floor to Overhead 5 rep
Pullups 10 reps
Lunges 15 reps
Post rounds and weight to comments.
Compare to July 24, 2009.
----------------------------
11:00 Regular Session:
Parner Session!
3 Rounds for time:
3 laps on rooftop track
100 Barbell Thrusters
100 Situps
Post time to comments
Thursday, August 13, 2009
Friday, August 14, 2009 WOD
It's that time again...
"Nine Levels of Death"
10 Pushups
10 Situps
10 Squats
Run down steps (9 floors)
Run up steps
----------------------
20 Pushups
20 Situps
20 Squats
Run down steps
Run up steps
----------------------
30 Pushups
30 Situps
30 Squats
Run down steps
Run up steps
----------------------
40 Pushups
40 Situps
40 Squats
Run down steps
Run up steps
---------------------
50 Pushups
50 Situps
50 Squats
Post time to comments
-Please bring water and a towel!
-Try to complete in under 20 min.
-We will warmup with jogging, wall run/climb, and vaulting.
"Nine Levels of Death"
10 Pushups
10 Situps
10 Squats
Run down steps (9 floors)
Run up steps
----------------------
20 Pushups
20 Situps
20 Squats
Run down steps
Run up steps
----------------------
30 Pushups
30 Situps
30 Squats
Run down steps
Run up steps
----------------------
40 Pushups
40 Situps
40 Squats
Run down steps
Run up steps
---------------------
50 Pushups
50 Situps
50 Squats
Post time to comments
-Please bring water and a towel!
-Try to complete in under 20 min.
-We will warmup with jogging, wall run/climb, and vaulting.
Thursday, August 13, 2009 WOD
(treadmill or row warmup...light pace for at least 5 min)
Max effort row or run for 9 minutes
Post distance to comments
-----------------------------------
"Annie"
(50-40-30-20-10)
Double Unders
Situps
Post time to comments
Max effort row or run for 9 minutes
Post distance to comments
-----------------------------------
"Annie"
(50-40-30-20-10)
Double Unders
Situps
Post time to comments
Tuesday, August 11, 2009
Wednesday, August 12, 2009 WOD
2 o'clock session meeting for pool session today as well!
Regular Classes:
Fight Gone Bad!!!
-5 stations of insanity...be there!
Posts total score to comments
--------------------------------
Aquatics Session and 2:00 Session:
Complete the following for time:
21-18-15-12-9-6-3
Thrusters
40m Swim (after each set of thrusters)
Post time and dumbbell weight to comments
Regular Classes:
Fight Gone Bad!!!
-5 stations of insanity...be there!
Posts total score to comments
--------------------------------
Aquatics Session and 2:00 Session:
Complete the following for time:
21-18-15-12-9-6-3
Thrusters
40m Swim (after each set of thrusters)
Post time and dumbbell weight to comments
Monday, August 10, 2009
Tuesday, August 11, 2009 WOD
(21-15-9)
225 lb Back Squat
Box Jump
KB Swing (1.5 pood)
Compare to July 15, 2009 WOD.
Post weight and load to comments
225 lb Back Squat
Box Jump
KB Swing (1.5 pood)
Compare to July 15, 2009 WOD.
Post weight and load to comments
Schedule Change Reminder!
Please don't forget about the schedule change that goes into effect tomorrow! There is now a 11:30 and 12:30 class available every day. Hope everyone is ready for an exciting week!
---KB
---KB
Monday, August 10, 2009 WOD
Warmup:
Handstand rollout
Standing broad jumps
Workout:
Max rounds in 20 min:
15 OHS
10 KTE
5 HSPU
Post time and weight used to comments
Handstand rollout
Standing broad jumps
Workout:
Max rounds in 20 min:
15 OHS
10 KTE
5 HSPU
Post time and weight used to comments
Sunday, August 9, 2009
Saturday, August 8, 2009 WOD
10:00 Advanced Session:
Power Snatch 1-1-1-1-1-1-1
Post loads to comments
-----------------------------
11:00 Regular Session:
"Angie"
Complete for time:
100 Pullups
100 Pushups
100 Situps
100 Squats
Post time to comments
Power Snatch 1-1-1-1-1-1-1
Post loads to comments
-----------------------------
11:00 Regular Session:
"Angie"
Complete for time:
100 Pullups
100 Pushups
100 Situps
100 Squats
Post time to comments
Thursday, August 6, 2009
Friday, August 7, 2009 WOD
Team Session!
(This is an outdoor workout...bring good shoes and plenty of water!)
Find a partner and complete the following for time:
5 Rounds:
20 Med. Ball Tosses (stand 5 steps apart)
40 Wall Ball Shots
Run 1 Lap around building
(This is an outdoor workout...bring good shoes and plenty of water!)
Find a partner and complete the following for time:
5 Rounds:
20 Med. Ball Tosses (stand 5 steps apart)
40 Wall Ball Shots
Run 1 Lap around building
Wednesday, August 5, 2009
Schedule Change (Effective Tuesday, August 11)
Classes have been getting quite crowded. As a result, I have decided to change the schedule on Tuesday/Thursday during lunch to make things better for everyone. The 11:30/12:30 classes will now occur every day of the week, making things a bit more consistent and allowing for more people.
Please do not forget that Ashleigh is now running some classes and is also taking orders for t-shirts. They are only $10 so don't miss out. Details on new t-shirts will be posted soon as well. Thank you everyone for your continued support! Downtown CrossFit happy-hour details coming soon as well.
Sincerely,
Kyle Brandt
Please do not forget that Ashleigh is now running some classes and is also taking orders for t-shirts. They are only $10 so don't miss out. Details on new t-shirts will be posted soon as well. Thank you everyone for your continued support! Downtown CrossFit happy-hour details coming soon as well.
Sincerely,
Kyle Brandt
Thursday, August 6, 2009 WOD
Rest Day!
(Today is a rest day if you have been in three days in a row. Come in for foam roller exercises and a CrossFit endurance session. Otherwise, make up a session you have missed from this week!)
Here are your options for the endurance session:
Bike: 3 x 5k with 2min recoveries. Best possible pace
Run: 3 x 1000m / 1k with 2 min recoveries. Best possible pace
C2: 2 X 1200m with 2 min recoveries. Best possible pace.
(Today is a rest day if you have been in three days in a row. Come in for foam roller exercises and a CrossFit endurance session. Otherwise, make up a session you have missed from this week!)
Here are your options for the endurance session:
Bike: 3 x 5k with 2min recoveries. Best possible pace
Run: 3 x 1000m / 1k with 2 min recoveries. Best possible pace
C2: 2 X 1200m with 2 min recoveries. Best possible pace.
Tuesday, August 4, 2009
Wednesday, August 5, 2009 WOD
"Mary"
Max rounds in 20 min:
5 HSPU
10 One-Legged Squat (alternating)
15 Pullups
Post rounds to comments
----------------------------
2:00 Advanced Session:
"Nate"
Max rounds in 20 min:
2 Muscle-Ups
4 HSPU
8 KB Swings
Post rounds to comments
Max rounds in 20 min:
5 HSPU
10 One-Legged Squat (alternating)
15 Pullups
Post rounds to comments
----------------------------
2:00 Advanced Session:
"Nate"
Max rounds in 20 min:
2 Muscle-Ups
4 HSPU
8 KB Swings
Post rounds to comments
Monday, August 3, 2009
Tuesday, August 4, 2009 WOD
Max rounds in 20 min:
Deadlift 5 reps (315 lbs)
Double Unders 10 reps
Post weight and time to comments
-------------------------------------
After the workout...
(10-9-8-7-6-5-4-3-2-1)
KTE
Situps
Burpees
Deadlift 5 reps (315 lbs)
Double Unders 10 reps
Post weight and time to comments
-------------------------------------
After the workout...
(10-9-8-7-6-5-4-3-2-1)
KTE
Situps
Burpees
Sunday, August 2, 2009
Monday, August 3, 2009 WOD
It's time for everyone's favorite benchmark workout!
Rest up and hit this one hard...
"Fran"
(21-15-9)
95 lb Thrusters
Pullups
Post time to comments
(Overhead fun after the workout)
Rest up and hit this one hard...
"Fran"
(21-15-9)
95 lb Thrusters
Pullups
Post time to comments
(Overhead fun after the workout)
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