"Max Snatch"

Find your 1 rep max Snatch.

Notes:  Remember to focus on technique before load.

Post results to Beyond the Whiteboard.

"Lynne"

Five rounds for max reps of:

Body weight bench press
Pull-ups

Post results to Beyond the Whiteboard.

That time when Coach Jake purchased a moldy rocket pop.

Deadlift

Deadlift Every 2 minutes until failure.

Start with your body weight and add 20#s every 2 minutes until you need to make a smaller jump.

Sharing barbells is expected to handle the switching of the weights.

"Tabata This"

Tabata Row
Rest 1 minute

Tabata Squat
Rest 1 minute

Tabata Pull-up
Rest 1 minute

Tabata Push-up
Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Hero Friday's

"Paul"

5 rounds for time of:

50 double unders

35 knees to elbows

20 yd overhead walk (185#/130#)

Circus Circus

Enjoy!

Monday's workouts

Saturday skills and fun!

9am members only Gymnastics class

10am "Bearly Rowing" partner wod

Hero Wod Friday

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Kristan Clever 7 rounds + 10 KBS (155lb dead, 1.5 pood KB), Josh Everett 7 rounds + 2 KBS, Karianne Dickson 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Rebecca Voigt 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Miranda Oldroyd 7 rounds (100lb DB dead, 50lb DB swing).
Post rounds completed to comments.

Enlarge image

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Thursday, Olympic Lifting

Every minute on the minute for 15 minutes

1 power clean (from the top of the knee)

+ 3 jerks

Tuesday, April 14, 2015

Every minute on the minute for 10 minutes:

1 Clean @ 70% of your 1 rep max
3 Front Squats @ 70% of your 1 rep max
5 Lateral Burpees over the bar

Monday, April 13

Pre-workout:

1 rep max weighted ring dip

*if you do not yet have an unassisted ring dip then you will accumulate 2 minutes of l-sit in rings or parallette

Wod:

Amrap 12 minutes

Bear crawl 20 ft 

15 ab may sit ups

10 push-ups

5 ring dips

Cash-out

1 rep max weighted pull-ups

*if you do not yet have unassisted pull-ups you will accumulate 2 minutes hang with active shoulders

This is a photo of the two seconds of attempted sleep our MVP and team mom Kendra got all weekend. Thank you so much for all you do. 

Saturday

Paula will be coaching one class today at 10am! Come and enjoy the torture she will provide you while donning the kindest smile in the world. She's evil people... Come and get it!

Friday, April 10

6am class is canceled. All other classes run as normal

CrossFit Incinerator WODs

MAIN	First Course Complete as many rounds as possible in 8 mins of: 12 Hang Power Snatches, 115/75 lbs 5 Muscle-ups

MAIN	3 min later... Complete as many rounds as possible in 8 mins of: 30 Double Unders 10 Ring Dips 5 Strict Pull-ups

Thursday, Olympic lifting

Find today's best overhead squat max effort. The barbell can get overhead in any safe manner you choose

Then:

As many rounds as possible in 10 minutes of:

5 pull-ups

5 squat clean thrusters (95/65)

100m sprint

Tuesday, April 7

Monday, April 6

Friday's 6am class, and Saturday classes are canceled. All other Friday classes are open for business

Today's WOD:

Hang Power Clean

5-5-5-5-5

The weights should allow you to maintain perfect technique rather than try and go as heavy as you can. 

Every 2 minutes for 20 minutes

Sprint 100m

10 Kettlebell Swings (2 pood/1.5 pood)

*The weight should be manageable enough to do unbroken and quickly for all 10 rounds

Evil egg hunt.....

Happy Easter CFI. 

8 am only today. 

Brock will be coaching you through your EVIL EGG HUNT. If I were you I'd be nice to him as he will dictate how it all goes down. 

We are so bummed we can't there today but hope you enjoy your hunt. Be sure to get em all...look hard for the silver and gold egg, those suckers have prizes! 

Please take pictures! Amy and I will make up this WOD so make it nasty! 

Hope you all have a nice weekend with your families. 

Hero WOD Friday

Sham

7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

Post time to comments.

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

Thursday, April 2 Olympic lifting

Every minute on the minute perform the following:

One snatch grip push press from behind the neck and three overhead squats

The overhead squat is important because it is the landing position when performing a snatch. It is unreasonable to be frustrated with your squat snatch if you are uncomfortable or lacking in the technique of the overhead squat. 

Your weights today should challenge you however not be so heavy as to cause failure. Small weight adjustments are advised as you gain confidence during the sets.

April 1st, 2015

Sorry I didn't post the WOD for the last few days.

Monday:
For time:
Kettlebell Snatches 50-40-30-20-10
Rope Climbs 5-4-3-2-1

Tuesday:
6x400m Sprints
3 minute rest
Lift an atlas stone during your rest periods

Wednesday:
AMRAP 8 Minutes
5 Hang Power Cleans
10 Abmat Sit-ups