Tuesday 2 August WOD

YOUR CHOICE:

3 Rounds
20 Wallball shots @ 20/14lbs
20 KB Sumo Deadlift High-pulls @ 70/53lbs

OR

3 Rounds
20 Knees-to-elbows
20 Push Presses @ 95/65lbs

Post your wod and time to the comments.

Do the wod that you didn’t do yesterday 🙂

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CrossFit HQ WOD:

Rest Day

Monday 1 August WOD

YOUR CHOICE:

3 Rounds
20 Wallball shots @ 20/14lbs
20 KB Sumo Deadlift High-pulls @ 70/53lbs

OR

3 Rounds
20 Knees-to-elbows
20 Push Presses @ 95/65lbs

Post your wod and time to the comments.

The site will be down for the majority of the day, so don’t worry if it’s not accessible for a bit.

 

By now the site should be transfered over to it’s permanent domain. Also, I found some neat features that allow ratings for posts and likes/dislikes for comments. Neato

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CrossFit HQ WOD:

L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load

Sunday 31 July – Rest Day

REST DAY

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Tomorrow the site will be down for most, if not all, of the day while it is being transferred to a permanent domain. 

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CrossFit HQ WOD:

For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Saturday 30 July – Rest Day

REST DAY

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Only a few pictures from yesterday as I was trying to take them in between my sets while my partner was working. Great job by everyone!!

Teamwork

29 July Whiteboard

28 July whiteboard

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CrossFit HQ WOD:

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

Friday 29 July WOD

WITH A PARTNER, COMPLETE:

800m Run
100 Burpees
200 Chest to ground pushups
300 Front squats @ 45/35lbs 
800m Run

Post your time and partner to the comments.

-Only one person on the two-crossfitter team can do work at a time, EXCEPT for the run, which both must complete at the same time. 
-A good strategy is to alternate when the other persons pace slows down a lot.
-800m is half of a mile, and from Da Vince Gym it is to the 400m sprint start line and back.
-Use a barbell for the squats
-Don’t for get to keep a cumulative count!!

This is a front squat.

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CrossFit HQ WOD:

Rest Day

Thursday 28 July WOD

FOR TIME:

10 Rounds
7 Burpees
7 Situp-standup thrusters @ 20/14lbs
7 Close-hand pushups
7 Kettlebell swings @ 53/35lbs

Post your time to the comments.

SITUP-STANDUP THRUSTER – It sounds complicated but it is pretty straight forward… Do your regular situp-standup with the medball, but this time do a thruster from the bottom position. Basicall just stand up and put the ball in the overhead locked position. Just like baggage on the plane 🙂
CLOSE HAND PUSHUP – Put your hands close enough together so that ANY TWO OF YOUR FINGERS (from both hands) TOUCH EACHTOTHER. Then go down far enough that your chest touches your hands, and back up to full extension. Keep a rock solid midline!

Quick note, in December the CrossFit Football team will be in Tampa for their weekend course. This won’t happen again for a very very very very long time. Register here: http://www.regonline.com/builder/site/Default.aspx?EventID=996629

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There was a lot of “can’t” and “i don’t know” and other excuses being tossed around yesterday… these do not belong in your head and certainly not in a workout! Once these words start flying around, they get into other peoples heads and it’s all downhill from there. No one is here to see what they “can’t” do so don’t be afraid of the bar… it should be scared of you, since it is the one that is going to be tossed around! Keep a positive attitude and you will be surprised what happens!

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Three rounds, 12-9- and 6 reps, for time of:
135 pound Squat clean and jerk
Muscle-up

Wednesday 27 July WOD

FIND YOUR 1 REP MAX:

Clean and Jerk
1-1-1-1-1-1-1
Prior to each rep, perform 10 Burpees. 

Post each load to the comments.

WE CAN FINALLY USE WEIGHTS AGAIN! Those of you that used to go to the base gym with us on Wednesdays know what I’m talking about 🙂 Now that we have our own barbells and bumper weights, we can get some strength days going. Yes, we could sort of do that with kettlebells, but they can’t replace a barbell. And don’t forget those burpees 🙂

TAKE THIS ONE OUTSIDE! We can not drop the weights in the gym. It will be too loud…

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More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Three rounds for time of:
Run 800 meters
Rest 2 minutes