6/31/2012 Titin WOD then TEAM FIGHT GONE BAD

Titin WOD

1000m Row

20 HSPU

3 Rope Climbs

750m Row

15 HSPU

3 Rope Climbs

500m Row

10 HSPU

3 Rope Climbs

8:30am WOD

TEAM FIGHT GONE BAD 5 Rounds

As a team of 3, 4, or 5(We did some with 5 and it was TOO MUCH REST…stick with 3 or 4)

Complets 5 Rounds of Fight Gone Bad with NO REST MINUTE!!!

1 person works at a time.  Keep the same order of the excercises and each member does the required excercise rotating through until 5 full rounds are complete.  Keep a running rep total for each round starting at zero each time the team is back to wall balls.  Here is an example of a 3 man team:

3,2,1, GO…First min-
Cole 20 Wall Balls

Joshua starts SDHP at 21 and gets to 45

Jason starts Box Jumps at 46 and gets to 70

Cole starts on Push Press at 71 and gets to 105

Joshua rows to finish Rd 1 and gets 25 for a Round 1 Total of 130

Round 2 starts IMMEDIATELY after the rower and Jason starts Wall Ball at zero reps.

Cole then starts at SDHP where Jason left off from Wall Balls.

So forth and so on til 5 Full Rounds are complete.  Remember NO REST MINUTE, be ready to start every excercise!

6/29/2012 Heaving Snatch…Clean, Clean, Jerk…”NANCY”

Barbell

5×3 Heaving Snatch Balance

Strength

5 x 1 Power Clean + Hang Clean + Jerk

Conditioning

“Nancy”

5 Rounds for Time of

400m Run

15 Overhead Squats 95/65

Midline

3 x 25 Abmats

3 x 25 Flutterkicks (2ct)

RX

Jason……13:18

Jeff………14:01…CrossFit UCS

Joshua….14:48

Van………14:50

Cathy……16:20

Kathy M..16:49

Cole……..17:46

Jessica….18:26

Shawn.95/45.21:13

Robin..65/35.18:04

Scaled

Bryan..65….16:37

Katie B..45..18:04

Kelly R..35..19:02

Sophia…35..19:22

Allison…45…16:39…CrossFit UCS

Brad……75..14:51…Classic City CrossFit

Melody..45…17:50

Jacob..95BS..20:27

6/28/2012 12 min AMRAP Sprint/Burpees

Barbell

4×3 Heavy Clean Pulls

Strength

1 x 20 Unbroken Backsquats at 50% 1RM

Conditioning

12 min Amrap

200m Sprint

25 Burpees

rest 2 mins then 

Endurance

1 mile Fun Run

6/27/2012 “Jackie”

 Barbell

1 Rep Max Full Snatch

Strength

5×3 Strict Press using 75% of your 1RM

Conditioning

“Jackie”

1000m Row

50 Thrusters 45/35

30 Pullups

Core

3×15 Toes to Bar

RX

Joshua…….7:42

Cameron….7:50…CrossFit 30518

Van………..7:54

Charlie……8:40

Mike K……8:45

George…..9:17

Jason…….9:56…Drop-in

David B…10:16

Kelly O’…10:28

Ryan T…..10:45…Drop-in

Celeste….11:16

Bryan……11:26

Robin……12:47

Laura……12:48

Buddy…..13:19

Scaled

Wayne..BLK..11:06..Drop-in

Stacey..Grn…14:26..Drop-in

Jeff B…BLK…12:29

Carole..Bl…..12:46

Taylor..Grn…16:22

Kayla…Bl…..12:20

Alexia..1/2..11:00…First WOD!!!

Tyler…Grn-r..11:51

Jessica.Grn-r..13:16

Kathy M..Bl-b..11:12

Melody…Bl…..11:20

Courtney..Bl…14:26

Sophia…..Bl….15:00

Ewell……Bl…..10:44

Mara……Grn…14:14

Kristy W..Bl….12:01

Rod N…Bl-r…16:47

Mandy…Bl…..13:48

6/26/2012 21-15-9 Deadlift/KB/Box Jump

 Barbell

 7×1 Clean from Box at knees with FULL squat

 Strength

3×8 Good Mornings Heavy as possible 

Conditioning

21-15-9

Deadlift 225/155

KB Swing 70/53

Box Jumps 24″/20″

6/25/2012 “GRACE”

Barbell

7×2 Hanging Snatch from Pockets

Strength

5×3 Backsquats starting at 75% 1 RM and going up by 5# each set 

Conditioning

“Grace”

30 Reps for time of

Clean and Jerk 135/95

Midline

3×3 (3left-3right) Turkish Get Ups 53/35/26

Rx

Mike K……2:24

George…..3:15

Joshua…..3:41

David B….4:19

Van……….4:22

Jeff……….4:54….CF Rome

Kat……….4:59

Charlie….5:15

Kayla……5:31

Buddy…..5:49

Jeff B……5:56

Jacob……6:00

Jessica….6:17

Kelly O’…6:57

Scaled

Jason.95#..3:05……O-Town CrossFitter

Nat….115#..4:25

Brad…115….5:29…CF Classic City

Tygh…115….5:32

SteveS.115…6:18

Matt….115….6:35…CF East Houston

Joe F…115….4:47

Bryan…85…..4:13

Carol…75……5:25

Taylor..75…..5:50

Lane..105…..5:30

Kelly R.55…..6:09

Bryce…55…..5:59

Ewell…95……5:30

Rick….65……3:27

Mara…50……3:30

Celeste.75….4:15

Kristy…75…..5:06

Tim……95….3:57

Amber..65….3:20

Sydney..55…4:40

Rod…….95…4:38

Jake…..MB….4:08…1st WOD

6/23/2012 The Children’s Miracle Network Charity Beach WOD

We have cancelled the 8:30am Class in order to go and Support CrossFit Brunswick’s Hannah Russell and her GREAT cause at The Children’s Miracle Network Charity Beach WOD.  10 am at The Coast Guard Station on St. Simons Island.

Bring your family and lets have some fun in the Sun.

6/22/2012 CrossFit Open WOD 11.1

 
Barbell

5 x 5 Back Rack Push Press 95/65

Strength

3x3x2x2x1x1x1 Back Rack Jerk…Start @ 50% 1 rm and go up

WOD

2011 CrossFit Open WOD I

6/21/2012

Barbell

5×3 of 2 Snatch Grip Hang High Pulls + 1 Muscle Snatch  95/65

Strength

5×3 Hang Squat Snatches @ 50%, 60%, 70% of 1 RM Snatch (Get good Depth)

WOD

Backsquats – Find 1 Rep Max

then

25 Overbox Burpees for time.  24/20

250m Row with NO FOOT STRAPS!

6/20/2012 Strict Press….FLOOR STUFF, Deadlifts and Dough

Barbell

5×5 Cleans from High Box @ 50% of 1rm…you can transfer into the Squat for catch

Strength

5×5 Strict Press   95/65/50  You can increase weigth, but keep Perfect form with SUPER TIGHT CORE and Head through

WOD

5 Rounds for time of:

10 Floor Presses   135/115 Men  95/75 Women

10 Floor Wipers (2ct)

10 Deadlifts

10 Dough Rollers (Chest to Bar)

Core

50 Hand to Foot Medball Transfers 20/14..SEE THE COACH!