AUGUST 2011
08/31/2011
Smokin' Aces
CFS WOD Thursday Sept 1, 2011
Sumo Deadlifts
10--8-5-3-1-1
then...
6 Bodyweight Squat Cleans
30 Double Unders
x5
Extra Credit: 400 meter Overhead Plate Carry (45/25)
Posted on 08/31/2011 at 08:34 PM | Permalink | Comments (4) | TrackBack (0)
08/30/2011
Cool Breeze
CFS WOD Wednesday August 31, 2011
"The Chief"
Max rounds in 3 minutes of: 135/95 pound Power cleans, 3 reps 6 Push-ups 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Posted on 08/30/2011 at 08:51 PM | Permalink | Comments (8) | TrackBack (0)
08/29/2011
SEND OFF
Please join us at Gerhard's Cafe this Friday night at 7 pm as we wish Mookie farewell and good luck. He leaves next week for NE to begin seminary. You can RSVP on facebook.
CFS WOD Tuesday August 30, 2011
SNATCH
1-1-1-1-1 (work up to MAX load)
then...
AMRAP 7 mins.
8 chin ups
8 burpees
5 min rest
AMRAP 5 mins.
10 pushups
10 pullups
Extra Credit:
1 mile run or row 1600 meters
A lot of PRs today...awesome work everyone.
Posted on 08/29/2011 at 07:07 PM | Permalink | Comments (8) | TrackBack (0)
08/28/2011
His Head on a Platter
CFS WOD August 29, 2011
Buy in- 800 meter run
20 Goblet Squats (55/35)
16 Pistols (8 each leg)
20 Box Jumps
X3
Extra Credit
75 Knees to Elbow
Posted on 08/28/2011 at 08:07 PM | Permalink | Comments (7) | TrackBack (0)
08/25/2011
I SEND YOU THIS FROM BURGAW, NC.....
See you guys in 4 more weeks,
Steve
Posted on 08/25/2011 at 08:37 PM | Permalink | Comments (4) | TrackBack (0)
I got 99 problems...
CFS WOD Friday August 26, 2011
"Patriot" 9 rounds for time; 9 ohs 75/55 11 burpees 9 thrusters 75/55 11 pull ups 9 wall balls 20/14 11 box jumps 24/20
Posted on 08/25/2011 at 07:52 PM | Permalink | Comments (5) | TrackBack (0)
08/24/2011
Tremors
CFS WOD Thursday August 25, 2011
Weighted Dips
10-10-10
these are not ring dips, increase load each set, sets can be broken if needed.
then
AMRAP 20 mins
5 HSPU
9 Burpees
12 Kettlebell swings (70/55)
Posted on 08/24/2011 at 08:06 PM | Permalink | Comments (9) | TrackBack (0)
Sleep on it
Several of you are asking what to do with some minor shoulder pain and/or mobility issues. We have introduced you to a lot of methods in the gym to perform some basic maintenance. You do all you need to do to make things better, then bedtime comes and you put your shoulders back in a bad position and lay on them for eight hours (at least eight hours, I hope). Check K-Star's video showing you how not to mess up what you fixed during your time in the pain cave.
Posted on 08/24/2011 at 09:29 AM | Permalink | Comments (0) | TrackBack (0)
08/23/2011
From Lubricated to Morose
CFS WOD Wednesday August 24, 2011
5 Clusters(135/95) 7 GHD Situps 9 wallballs X4 Rest 5 Mins 15-12-9 Deadlifts(athlete picks weight) Pullups
Posted on 08/23/2011 at 08:58 PM | Permalink | Comments (3) | TrackBack (0)
08/22/2011
One dime at a time
CFS WOD Tuesday August 23, 2011
Complete 3 rounds for time of:
250 m row
3 rope climbs
15 power snatches (95/65)
Extra Credit: Run 5 mins in one direction, turn around and make it back to your start point within the next 5 minutes.
08/21/2011
Low Creative Juice
CFS WOD Monday August 22, 2011
Max rep push ups in 3 minutes
then
AMRAP 15 mins 12 hang cleans (135/95) 6 burpee box jumps (20/24)
Posted on 08/21/2011 at 08:57 PM | Permalink | Comments (5) | TrackBack (0)
08/18/2011
DEVIL WENT DOWN TO GEORGIA
We have a group heading down to Georgia for the Survival of the Fittest. We will keep you posted on what is going on...or you could come cheer us on.
CFS WOD Friday August 19, 2011
Overhead Squat
3-3-3-3-3
then...
4 Rounds for time of
Row 500 Meters
rest 3 minutes between efforts
Posted on 08/18/2011 at 08:36 PM | Permalink | Comments (5) | TrackBack (0)
08/17/2011
Daisy or Ellie May?
CFS WOD Thursday August 18, 2011
CF Games Master's Chipper
For time: 10 Handstand push-ups 20 Wall ball shots, 20/14 30 Toes-to-bar 40 Power cleans, 135/95 50 Burpees 60 Sumo deadlift high-pull, 75/55
We were honored to have the friends and family of Capt. John David Hortman at our box today. The circumstance that brought them here is tragic, yet we saw David's warrior spirit in all of them. David loved crossfit, and had started sharing it with his friends and family back here at home. Many of our athletes knew him and from all accounts he was an extraordinary person. Not just anybody flies the type of helicopter David was in. Those are reserved for doing especially bad things to especially bad people. He is a hometown hero and CFS is proud to have meet you all; Joel, Regan, Steve, Phil, DJ. Our doors are always open for you.
We mourn and pray for that solace and peace that will not come. America has gone dimmer because of the loss of the blazing brightness of these fallen heroes. America will never be the same without them, but a million ghosts in olive drab, brown khaki, blue and gray, camouflage, welcomes them to the Temple of God in Heaven. Freedom, yours and mine has been held in their hands and they have never let us down.
"NIGHT STALKERS DON'T QUIT!"
Posted on 08/17/2011 at 06:40 PM | Permalink | Comments (9) | TrackBack (0)
08/16/2011
INFIDEL
CFS WOD Wednesday August 17, 2011
3 X 10
Weighted or banded pullups
then...
200 m run
50 double unders
30 walking lunges
200 m run
75 double unders
40 walking lunges
200 m run
100 double unders
50 walking lunges
sorry about the pic, all i had
Posted on 08/16/2011 at 08:58 PM | Permalink | Comments (8) | TrackBack (0)
08/15/2011
You Don't Know Dixie
CFS WOD Tuesday August 17, 2011
Complete 6 rounds of the following (155/115)
5 Push Jerks
7 Walking Front Squats*
9 Power Cleans
*with barbell in front rack position, take 3 steps then front squat =1 rep
Extra Credit:
20 One Arm KBS
10 Burpees
X2
Posted on 08/15/2011 at 08:51 PM | Permalink | Comments (2) | TrackBack (0)
08/13/2011
School Daze
CFS WOD Monday August 15, 2011
With a running clock complete the follwoing for max reps
First 3 mins.- Run 400 m then max rep back squats (135/95)
Next 3 mins.- Run 400 m then max rep wall balls (20/14)
Next 3 mins.- Run 400 m then max rep pullups
Next 3 mins.- Run 400 m then max rep push press (95/75)
Next 3 mins. Run 400 m then max burpees
And since a new school year has started we have some extra credit for you:
50 strict pushups (pause 3 secs at top of each pushup)
Posted on 08/13/2011 at 08:04 PM | Permalink | Comments (17) | TrackBack (0)
08/11/2011
How you get fired on yo day off?
10,9,8,7,6,5,4,3,2,1 Hang Clean (135/95) 1,2,3,4,5,6,7,8,9,10 HSPU
compare here
and this may come in handy this weekend (just a hunch)
Posted on 08/11/2011 at 07:09 PM | Permalink | Comments (5) | TrackBack (0)
08/10/2011
Puke Rinse Repeat
CFS WOD Thursday August 11,2011
15-12-9
Clean & Jerk (135/95)
Burpee-Pullups
*Alpha Option*
185/135
Burpee-Chest-to-Bar Pullups
Posted on 08/10/2011 at 05:56 PM | Permalink | Comments (15) | TrackBack (0)
08/09/2011
Badger Breath
CFS WOD Wednesday August 10, 2011
500 meter row
21 wall balls (20/14)
21 burpees
500 meter row
15 wall balls
15 burpees
500 meter row
9 wall balls
9 burpees
if a board pic was made, i can't find it
Posted on 08/09/2011 at 09:14 PM | Permalink | Comments (4) | TrackBack (0)
08/08/2011
Sugar Tit, South Carolina
CFS WOD Tuesday August 9, 2011
"Nancy"
Five rounds for time of: 400 meter run 95/75 pound Overhead squat, 15 reps
08/08/2011
BUH BYE
The 9 am class is gone for the summer.
The 5 am class will start running Mon. thru Fri. beginning Monday August 15th.
Posted on 08/08/2011 at 05:23 PM | Permalink | Comments (0) | TrackBack (0)
08/07/2011
Aint gonna go round here
Johnny's Salon - Huntington Beach, CA
CFS WOD Monday August 8, 2011
50 Box Jumps (24/20)
40 Thrusters (95/75)
30 Kettlebells Swings (70/55)
20 Squat Snatch (95/75)
10 Handstand Push Ups
Posted on 08/07/2011 at 04:38 PM | Permalink | Comments (4) | TrackBack (0)
08/06/2011
SotF
The price of Survival of the Fittest goes from $25 to $45 after today.
Follow this link to see the WODs at the event.
Posted on 08/06/2011 at 06:02 AM | Permalink | Comments (4) | TrackBack (0)
08/04/2011
Roaring Lion
CFS WOD Friday August 5,2011
5-5-5
Clusters (squat clean thrusters)
then...
5 rounds: 5 over the bar deadlifts (275/185) 20 double unders
Posted on 08/04/2011 at 06:19 PM | Permalink | Comments (22) | TrackBack (0)
08/03/2011
Live Hermit Crabs for Sale
CFS WOD Thursday August 4, 2011
2 rounds for time:
800 meter run
30 toes to bar
30 push press (95/75)
Posted on 08/03/2011 at 07:30 PM | Permalink | Comments (3) | TrackBack (0)
08/02/2011
High Tide
CFS WOD Wednesday August 3, 2011
AMRAP 20 minutes 10 supine ring rows 8 power cleans (155/95) 6 wall balls (20/14)
Alpha Option weighted rows (25/15) power cleans (185/115) wall balls (30/20)
Posted on 08/02/2011 at 08:58 PM | Permalink | Comments (12) | TrackBack (0)
08/01/2011
THANKS
to the K-9s, the handlers, and all that were involved in this.
Posted on 08/01/2011 at 11:12 PM | Permalink | Comments (9) | TrackBack (0)
He's Ready
CFS WOD Tuesday August 2, 2011
Turkish Get UP
1-1-1-1-1
Work up to one 1 RM
then...
30 KBS (70/55)
One minute on, One minute off for 12 minutes
*penalty assessed at end of 12 minutes