Tuesday 26 July WOD


AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES:

BUY IN = 50 Burpees, then:
20 Situps
20 Box Jumps @ 24/18″

Post your rounds and reps to the comments.

Basically what you do here is when the clock starts the 15 minute countdown, you knock out 50 burpees. ONCE THOSE ARE DONE, THEN YOU START ON THE COUPLET. The amount of time left after doing the burpees is how much time you have to complete as many rounds as possible of the situps and box jumps.

Try to get those 50 done in the first 5 minutes! The situps and box jumps will fly by pretty quick.

*  *  *

Pictures to be added today!

More pictures from yesterday on the picture page.

*  *  *

CrossFit HQ WOD:

Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Posted in Uncategorized | 7 Comments

Monday 25 July WOD


FOR TIME:

2 Rounds

30 Bar facing burpees
15 Overhead squats @ 115/85lbs
10 Sumo Deadlift High Pulls @ 115/85lbs 

Post your time to the comments.

This wod is similar to the one that was in the CrossFit games open, but less reps. 
BAR FACING BURPEE: Facing the barbell (with load), do a burpee. The jump is a two footed jump over the barbell, then turn around and face the bar for the next burpee. If you don’t have a barbell, use a paralette.

*  *  *

Congratulations to Shannon, Melissa, Peter, Dan, and Rebekah for completing the Wisconsin Tough Mudder over the weekend!

*  *  *

CrossFit HQ WOD:

Rest Day

Posted in Pictures | 2 Comments

Sunday 24 July – Rest Day


REST DAY

*  *  *

CrossFit HQ WOD:

Weighted dip 3-2-2-2-1-1-1-1-1 reps

Posted in Uncategorized | Leave a comment

23 Saturday July – Rest Day


REST DAY

*  *  *

More pictures from yesterday on the picture page.

Also check out 4 new videos from yesterday on the video page:
https://crossfitcentcom.wordpress.com/videos/

*  *  *

CrossFit HQ WOD:

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

 

Posted in Gym shots, Pictures, Rest Day, Video, Whiteboard, WOD | 2 Comments

Friday 22 July WOD


FOR TIME:

“Fran”
21-15-9
Thrusters @ 95/65lbs
Pullups

OR

“Grace”
30 Clean and Jerks @ 135/95lbs

OR

“Elizabeth”
21-15-9
Cleans @ 135/95lbs
Ring dips

Post your wod and time to the comments.

NICKNAME POLL PAGE! Here you will find the voting for the nicknames. Vote once!

NOTE:  PLEASE MAKE SURE YOUR VOTE IS COUNTED!!  IF YOU RECEIVE THE MESSAGE “we have already counted your vote” ON THE RESULTS PAGE, IT DID NOT COUNT YOUR VOTE  :)

If you sent your vote to Melissa, she will add it in on Monday or, if you vote here too, please let her know so that we only have one vote per person :)

https://crossfitcentcom.wordpress.com/poll-page/

More pictures from yesterday on the picture page.

*  *  *

CrossFit HQ WOD:

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

 

Posted in Gym shots, Pictures, Whiteboard, WOD | 1 Comment

Thursday 21 July WOD


AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES:

5 Burpees
10 Kettlebell swings @ 53/35lbs
15 Box jumps @ 24/18″

Post your rounds and reps to the comments.

EVERYONE READ THE GOOD NEWS:

We have placed an order from Rogue Fitness for a lot of new gear to add to the collection! Here is a breakdown of everything that is on the way!

4 Accelerator 2 – 10lb (Medicine ball)
4 Stout 2 – 14lb (Medicine ball)
4 Burly 1 – 20lb (Medicine Ball)
25 ROGUE 10lb Bumpers
12 ROGUE 15lb Bumpers
20 ROGUE 25lb Bumpers
8 ROGUE 35lb Bumpers
20 ROGUE 45lb Bumpers
3 Rogue (Bella, 15kg) Women’s Weightlifting Bar – Dual knurling Marks
3 ROGUE Bar (20kg)
1 Plyometric Box 12″
1 Plyometric Box 18″
1 Plyometric Box 24″
12 2.5lb Olympic Steel Plate (Black)
12 5lb Olympic Steel Plate (Black)
10 ROGUE HG Collars
20 Ultra Speed Cable Jump Rope
3 26lb Premier Kettlebell
3 35lb Premier Kettlebell
4 44lb Premier Kettlebell
1 53lb Premier Kettlebell
1 70lb Premier Kettlebell
1 97lb Premier Kettlebell
1 30LB Medicine Ball
4 Rogue Bumper Stackers w/ Wheels (bumper weight storage)
1 Rogue Gun Rack (bar wall-mount storage)

That is a ton of stuff! Actually it’s approximately 3, 395lbs of stuff but I bet with the weight of the pallet and boxes, the total ship weight is over 2 tons!!!!!!   SCORE!

Big THANK YOU to Melissa for putting the order together (long process) and a big THANK YOU to Rogue Fitness for providing the best gear at the lowest prices! We will take pictures when the gear gets here and send them to Rogue…

That may be a lot of new stuff, but we still have some plans in the works to get more pullup bars, a climbing rope (and crash pad), a few squat stands, and possibly a lifting platform!
So coming this summer, get ready to GO HEAVY!!

*  *  *

More pictures from yesterday on the picture page.

*  *  *

CrossFit HQ WOD:

Rest Day

Posted in Gym shots, Pictures, Whiteboard, WOD | 4 Comments

Wednesday 20 July WOD


FOR TIME:

5 Rounds
50 Double Unders
25 Box Dips

OR

10-9-8-7-6-5-4-3-2-1 reps of
Pullups
Parallette Shoot-thru’s

Post your time to the comments.

*  *  *

NICKNAME POLL PAGE! Here you will find the voting for the nicknames. Vote once!

NOTE:  PLEASE MAKE SURE YOUR VOTE IS COUNTED!!  IF YOU RECEIVE THE MESSAGE “we have already counted your vote” ON THE RESULTS PAGE, IT DID NOT COUNT YOUR VOTE  :)

If you sent your vote to Melissa, she will add it in on Monday or, if you vote here too, please let her know so that we only have one vote per person :)

https://crossfitcentcom.wordpress.com/poll-page/

*  *  *

More pictures from yesterday on the picture page.

*  *  *

CrossFit HQ WOD:

Weighted push-up 1-1-1-1-1-1-1 reps

Posted in Gym shots, Pictures, Whiteboard, WOD | 5 Comments