Wednesday, 15 February Group WOD

Front Squat 5-5-5-5-5

followed by

AMRAP 12 minutes

Partner 1: 10 pushups, 10 situps 

Parter 2: double unders for reps (or 4x single unders)

Switch when Partner 1 finishes their pushups and situps. The teams of 2 compete for total number of double or single unders. 

Monday, 13 February Group WOD

So, tomorrow neither Heather nor Leigh will be able to come to the gym in the morning.  But this will be a good personal opportunity to see where you are at with your endurance after all this hard work over the past few months! 

Run or Row 5k

If you go outside, the 5k route is from the Com's House to Lee Gate and back.  Or feel free to run on the ol'treadmill if you prefer.  I hope you are surprised at your speed and endurance in relation to how much time we have spent actually running.  Please post your results/observations to comments!  

We will see you Wednesday for a Strength day!!

Friday, 10 February Group WOD

Kettle Hell

(you can thank Elizabeth for this one!)

M:1.5 pood/W:1 pood

5 Rounds:

20 Kettlebell Swings 

20 Sumo Deadlift High Pulls

20 Right Arm KB Clean

20 Left Arm KB Clean

Is CrossFit a Cult?

is CrossFit a Cult?

I wanted each of you to read this awesome article written by Jon Gilson in response to the constant accusation that CrossFit is a cult.  This is pretty good.  And makes me pretty darn proud to be a part of it all.  

Wednesday 8 February Group WOD

3 Rounds for Time:

10 Deadlifts (270/190 #)

50 Double Unders (sub 4:1 singles or 1:1 tuck jumps)

Be ready to lift heavy tomorrow.  190 is pretty high but you need to be at about 80 percent of your max.

Bring your jumprope, water for cotton mouth, any "protection" 

and go ahead and put a TOWEL IN YOUR GYM BAG PERMANENTLY!

They are not going to gig us on anything!

Monday 6 February Group WOD

In the wake of the Super Bowl we will still meet!!!  I had like 4 texts tonight!  I am really glad everyone's interested!  

I think we will do this past Saturday's CrossFit main site WOD. 

"Rahoi" 

AMRAP 12

12 Box Jumps 24"/20"

6 Thrusters 95/65

6 Bar-Facing Burpees

This one is fast and intense!!  Come ready to give it your all!

See you in the morning!

Friday, 1 February Group WOD

Tomorrow I have the distinct pleasure of joining my man at the St. Barbara's Day Ball.

To honor the Field Artillery's highest hallowed day, I think this one is fitting.  This is another of the "Girls" named benchmark WODs. Bring a towel for the situps, as Arvin has no abmats, and you can roll the towel, and place it under the small of your back.

"Barbara"  

5 Rounds for Time:

20 Pullups

30 Pushups

40 Situps

50 Air Squats