AUGUST 2013
08/29/2013
HOT SCREWBALL
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - Friday 30AUG2013
OLY WORK: 1 Hang Snatch (Squat) @ 80% of 1RM x5 *Every 1.5 minutes
10 minutes to find 1RM Hang Snatch (Olympic Standards) *MAX increase of 10# per attempt
METCON: 12 minute AMRAP: 1 Deadlift (M-225#/F-155#) / 1 Handstand Push Up 2 DL / 2 HSPU 3 DL / 3 HSPU 4 DL / 4 HSPU ... / ...
REST 2 minutes
1 minute MAX EFFORT Toes-2-Bar *Score = (last round completed) + T-2-B
Posted on 08/29/2013 at 11:18 PM | Permalink | Comments (0)
08/28/2013
ROBIN THICKE
***THERE WILL BE A NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 29AUG2013
STRENGTH: 1 Back Squat @ 85% of 1RM x8 *EMOM
METCON: 1000m Row 25 Burpees 100 Double Unders
Posted on 08/28/2013 at 07:52 PM in BACK SQUAT, BURPEES, DOUBLE UNDER, ROW | Permalink |Comments (0)
08/27/2013
PISTOL PETE
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 28AUG2013
OLY WORK: 2 Cleans + 1 Jerk @ 85% of 1RM x6 *Every 1.5 minutes
METCON: 8 minute AMRAP: 25 Thrusters (M-95#/F-65#) 15 Pull Ups 25 Overhead Squats (M-95#/F-65#)
Posted on 08/27/2013 at 10:07 PM | Permalink | Comments (1)
08/26/2013
LEFT BUTT CHECK
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 27AUG2013
SKILL WORK: 15 minutes of Muscle Up or Pull Up Work
Option A: 2 Chest-2-Bar Pull Ups EMOM x15
Option B: 2 Muscle Ups EMOM x15
METCON: 25 Kettlebell Swings (M-55#/F-35#) 10 Box Jumps (M-24"/F-20") 100m Sprint x4 *1 minute rest between rounds
Posted on 08/26/2013 at 09:18 PM | Permalink | Comments (0)
08/25/2013
FORESHADOWING
CFS WOD - Monday 26AUG2013
OLY WORK: Snatch (Squat) 3 x 1 @ 90% of 1RM 2 x 1 @ 95% of 1RM *Every 1.5 minutes
METCON: "DT" (M-155#/F-105#) 12 Deadlifts 9 Hang Power Cleans 6 Shoulder-2-Overhead x5 *Compare to FACEBOOK OFFICIAL
Posted on 08/25/2013 at 09:18 PM in "DT", OLY WORK | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS ON TUESDAY, WEDNESDAY, THURSDAY AND FRIDAY***
***ALL OTHER CLASSES WILL GO AS SCHEDULED***
Posted on 08/25/2013 at 09:09 PM | Permalink | Comments (0)
08/22/2013
CLEAN THE EYELET
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - Friday 23AUG2013
OLY WORK: 2 Hang Squat Snatches @ 75% of 1RM x4 *Every 2 minutes
10 minutes to establish 1RM Hang Squat Snatch (Olympic Standards) *Athletes will select a starting load and can only increase by 10# on each attempt
METCON: 6 minute AMRAP #1: 10 Toes-2-Bar 5 Thrusters (M-95#/F-65#)
6 minute AMRAP #2: 400m Run MAX Calorie Row *No rest between AMRAPs, running clock **Score rounds completed (#1) and Calories (#2)
Posted on 08/22/2013 at 06:41 PM in OLY WORK, ROW, RUN, THRUSTER, TOES-2-BAR | Permalink |Comments (0)
08/21/2013
RUGER .22
***THERE WILL BE A NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 22AUG2013
STRENGTH: 2 Back Squats @ 80% of 1RM x5 *Every 2 minutes **Hold the bottom of the 1st rep for 3 seconds on each set ***Load should increase from last week
METCON: 30 DB Snatches (M-50#/F-30#) 75ft Bear Crawl (down and back on the mats) x3 *Alternate arms each rep on the DB Snatch
Posted on 08/21/2013 at 10:39 PM in BACK SQUAT, BEAR CRAWL, DB SNATCH | Permalink |Comments (0)
08/20/2013
SKINNY CARAMEL MACCHIATO
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 21AUG2013
OLY WORK: 2 Cleans (Squat) + 1 Jerk @ 80% of 1RM x8
METCON: 5 Ground-2-Overhead (M-135#/F-95#) 35 Wall Balls (M-20#/F-14#) 5 Ground-2-Overhead 50 Double Unders x2 *Recover/Rest for at least 10 minutes between the Oly Work and the METCON
Posted on 08/20/2013 at 09:53 PM in DOUBLE UNDER, GROUND-2-OVERHEAD, OLY WORK, WALL BALL | Permalink | Comments (0)
08/19/2013
PAPA JOHN'S TIRES
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 20AUG2013
SKILL: Partner Banded Pistols 3 x 10 (Each Leg) *Partners face one another holding the ends of the bands and then squat simultaneously in order to assist each other.
METCON: 30 Box Jumps (M-24"/F-20") 20 Pull Ups 10 Handstand Push Ups x3 *2 minute rest between rounds
08/18/2013
COMANCHE
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - Monday 19AUG2013
OLY WORK: Snatches (Squat) 2 x 3 @ 65% of 1RM 2 x 2 @ 75% of 1RM 3 x 1 @ 85% of 1RM *Every 2 minutes on the minute
METCON: 75 Power Snatches (M-95#/F-65#) *3 Toes-2-Bar and 3 Pull Ups every 2 minutes
Posted on 08/18/2013 at 08:18 PM in OLY WORK, POWER SNATCH, PULL UPS, TOES-2-BAR |Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL NOT BE A 7AM OR 8AM CLASS ON MONDAY MORNING*** ***THERE WILL NOT BE A 7AM CLASS ON FRIDAY MORNING***
***THERE WILL BE NOONERS ON TUESDAY, WEDNESDAY, THURSDAY AND FRIDAY***
Posted on 08/18/2013 at 08:12 PM | Permalink | Comments (0)
08/15/2013
PRESEASON
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - Friday 16AUG2013
OLY WORK: 3 Hang Squat Snatches @ 65% of 1RM x3 *Every 2.5 minutes
10 minutes to establish 1RM Hang Squat Snatch (Olympic Standards)
METCON: 10-9-8-7-6-5-4-3-2-1 Deadlifts (M-275#/F-185#) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jumps (M-24"/F-20")
Posted on 08/15/2013 at 10:20 PM in BOX JUMP BURPEE, DEADLIFT, OLY WORK | Permalink |Comments (0)
08/14/2013
NAKED AND AFRAID
***THERE WILL BE A NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 15AUG2013
STRENGTH: 3 Back Squats @ 75% of 1RM x5 *Every 2 minutes **Hold the bottom of the 2nd rep for 3 seconds on each set ***Load should increase from last week
METCON: 10 Chest-2-Bar Pull Ups 50 Air Squats x3
Posted on 08/14/2013 at 10:56 PM in AIR SQUAT, BACK SQUAT, C-2-B PULL UPS | Permalink |Comments (0)
08/13/2013
WOBBLE INSTRUCTIONAL VIDEO
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 14AUG2013
OLY WORK: 2 Clean (Squat) + 1 Jerk @ 75% of 1RM x8 *EMOM **Load should increase from last week (Wednesday)
METCON: 15 Hang Squat Cleans (M-135#/F-95#) 7 Thrusters (M-135#/F-95#) 75 Double Unders 10 Clusters (M-135#/F-95#) 20 Burpees
Posted on 08/13/2013 at 06:27 PM in BURPEES, CLUSTER, DOUBLE UNDER, HANG SQUAT CLEAN, OLY WORK, THRUSTER | Permalink | Comments (0)
08/12/2013
WOBBLE RADIO
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 13AUG2013
SKILL: Partner Double Unders 200 Double Unders *Teams of 2 with 1 athlete working at a time **Each athlete must complete at lease 50 Double Unders
METCON: 1 minute MAX EFFORT Push Ups (HR) 1 minute MAX EFFORT Wall Balls (M-20#/F-14#) 1 minute MAX EFFORT Pull Ups 1 minute REST x3 *Score total reps complete
Posted on 08/12/2013 at 09:21 PM | Permalink | Comments (0)
08/11/2013
MEGALODON
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - Monday 12AUG2013
OLY WORK: 2 Snatches (Squat) @ 75% of 1RM x5 *Hold the bottom of the 1st rep for 3 seconds on each set **Every 2 minutes ***Load should increase from last Monday
METCON: 15 Overhead Squats (M-95#/F-65#) 20 Toes-2-Bar 25 Box Jumps (M-24"/F-20") x3
Posted on 08/11/2013 at 10:37 PM in BOX JUMPS, OLY WORK, OVERHEAD SQUAT, TOES-2-BAR |Permalink | Comments (0)
SCHEDULE AND NOONER FOR THE WEEK
***ALL CLASSES WILL GO AS SCHEDULED AND THERE WILL BE A NOONER EVERY DAY.***
Posted on 08/11/2013 at 08:20 PM | Permalink | Comments (1)
08/08/2013
VETO TEAM NAMES
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - Friday 9AUG2013
OLY WORK: 5 Hang Squat Snatches @ 50% of 1RM x3 *Every 3 minutes
10 minutes to establish 1RM Hang Squat Snatch (Olympic Standards)
METCON: 4 minute AMRAP: Burpee Pull Ups
REST 2 minutes
MAX EFFORT 400m Sprint
Posted on 08/08/2013 at 10:35 PM in BURPEE PULL UPS, OLY WORK, RUN | Permalink | Comments (0)
08/07/2013
JIMMY JAM
***THERE WILL BE A NOONER TODAY (THURSDAY)***
***REMINDER: AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (THURSDAY). THANKS!***
CFS WOD - Thursday 8AUG2013
STRENGTH: 3 Back Squats @ 70% of 1RM x5 *Every 2 minutes **Hold the bottom of the 2nd rep for 3 seconds on each set
METCON: On a 10 minute clock: 21-14-7 Front Squat (M-135#/F-95#) Kettlebell Swings (M-70#/F-55#) *MAX Rep Shoulder-2-Overhead (M-135#/F-95#) with remaining time **Score total S-2-O reps completed
08/07/2013
NATE AND NICKI AT JEFFERSON CITY CROSSFIT
The Cantrell's are off in the distant land of Missouri and, as we all tend to do, they hit up the local CrossFit gymnasium. Jefferson City CrossFit...check 'em out.
Posted on 08/07/2013 at 06:55 PM | Permalink | Comments (0)
08/06/2013
CUZINA
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
***REMINDER: AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (THURSDAY). THANKS!***
CFS WOD - Wednesday 7AUG2013
OLY WORK: 2 Clean (Squat) + 1 Jerk @ 70% of 1RM x7 *EMOM
METCON: 5 Deadlifts (M-275#/F-185#) 35 Double Unders x5
Posted on 08/06/2013 at 09:15 PM in DEADLIFT, DOUBLE UNDER, OLY WORK | Permalink |Comments (0)
08/05/2013
CONTROL+ALT+DELETE
***THERE WILL BE A NOONER TODAY (TUESDAY)***
***REMINDER: AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (THURSDAY). THANKS!***
CFS WOD - Tuesday 6AUG2013
SKILL: Partner Handstand Push Ups 40 Handstand Push Ups x2 *Rest 2 minutes between each set **Teams of 2 with one athlete working at a time ***Each athlete must complete at least 15 HSPUs
METCON: 30 Pull Ups Butcher Push (M-185#/F-125#) 15 Burpees x2 *Rest 2 minutes between rounds **Butcher Push = from the edge of the asphalt under the big bay door to the edge of the grass AND back
Posted on 08/05/2013 at 09:44 PM in BURPEES, BUTCHER, HANDSTAND PUSH UP, PULL UPS |Permalink | Comments (0)
08/04/2013
BLURRED LINES
***THERE WILL BE A NOONER TODAY (MONDAY)***
***REMINDER: AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (THURSDAY). THANKS!***
CFS WOD - Monday 5AUG2013
OLY WORK: 3 Snatches (Squat) @ 65% of 1RM x5 *Hold the bottom of the 2nd rep for 3 seconds on each set **Every 2 minutes
METCON: 12 minute AMRAP: 6 Power Cleans (M-135#/F-95#) 12 Wall Balls (M-20#/F-14#)
Posted on 08/04/2013 at 08:20 PM in OLY WORK, POWER CLEAN, WALL BALL | Permalink |Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS ON MONDAY, TUESDAY, WEDNESDAY AND FRIDAY THIS WEEK***
Posted on 08/04/2013 at 08:14 PM | Permalink | Comments (0)
08/01/2013
INTRODUCTION OF THE BUTCHER
***THERE WILL BE A NOONER TOMORROW (FRIDAY)***
***REMINDER: AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (THURSDAY). THANKS!***
CFS WOD - Friday 2AUG2013
STRENGTH: Butcher Pushes x10 *EMOM
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT INTEGRITY*** PARTNER WOD 80 Power Snatches (M-95#/F-65#) 80 Overhead Squats (M-95#/F-65#) 800m Run *Teams of 2 **8 Burpees performed by each athlete every 2 minutes AND at the halfway point (400m) of the run ***1 athlete working at a time and the Snatches must be completed prior to starting the OHS ****800m Run is performed together. Athletes will run to the 400m turnaround point and back into the gym, perform 8 Burpees, finish the 2nd half of the run, and then perform 8 Burpees each to finish the WOD.