Sunday WOD Description:

We will now be open on Sundays for a 9am and 10am class!!!  Tyson Holt will be teaching the classes.  Sundays will be dedicated to power/strength lifts and mobility. We will start with a dynamic warm up, move into skill work for a strength or power lift, do a WOD that incorporates that lift, and finish with a group stretch. Emphasis will be placed primarily on form and secondarily on weight/speed. Because we will be doing so much within each hour people MUST show up slightly before the hour.

Sunday, Mar. 6 WOD:

SKILL: Deadlift


WOD:
20 min. amrap of:
*15 bw deadlift
*30 situps
*4 tire flips
*400m run

Saturday, Mar. 5 WOD:

21-15-9 reps of:

95 pound Sumo deadlift high-pull

95 pound Overhead squat

Dave Lipson 2:36, Kristan Clever 2:48 (65lbs), Michael Giardina 2:53,Jason Khalipa 2:53, Lance Cantu 2:58, Jeremy Thiel 2:59, Lucas Brainerd 3:07, Alex Rollin 3:15, Ken Gall 3:19, Rebecca Voigt 3:26 (65lbs), Camille Leblanc-Bazinet 3:33 (65lbs), Candice Ruiz 3:48 (65lbs).

Friday, Mar. 4: Back squats

Back squats

3-3-3-3-3
for max weight


Rob Orlando 405-425-445-465-485(x2)lbs.
Tim Burke 275-315-365-405-415lbs.
Blair Morrison 335-355-375-395-405lbs.
Mike Burke 250-300-350-375-385lbs.
Candice Ruiz 185-205-215-225-235lbs.

Thursday, Mar 3:

PLEASE SIGN UP FOR A TIME AT THE GYM!!!!  

We will have WODs going every 30 minutes to get everyone in.  

If you don't sign up for a specific time, you might have to wait a bit.

For time:

Row 1K

40 pound Dumbbell snatch, 50 reps

Row 750m

40 pound Dumbbell snatch, 35 reps

Row 500m

40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Jon Carlson says goodbye to CrossFit Downtown Augusta 

as he moves on to his next station in Hawaii! 

We will miss his kind heart and tenacity!   

Wednesday Mar. 2 WOD: Obstacle day

Everyone seemed to LOVE - HATE the WOD!

800 m. run

5 rope climbs

400 m. run

Move 460 lb. of rubber plates 100 feet. (4x45, 4x35, 4x25, 4x10)

400 m. run

"Cliffhanger" Move around the pull-up bar station by hanging, climbing, or whatever.

400 m. run

200 m. Tire Roll

400 m. run

50 GHD sit-ups

800 m. run

* This totals 2 miles of running.  If you are training for a race, double the runs.

Tuesday Mar. 1 WOD: Deadlift

Deadlift 




3-3-3-3-3 reps


for max weight

Monday Feb. 28 WOD: Cindy or Mary

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Lance Cantu 28 rounds + 9 push-up (Cindy), Kim Malz 25 rounds + 7 push-up (Cindy).

Saturday, Feb. 26 WOD

Five rounds for time of:

     45 pound barbell Overhead walking lunges, 50 feet

     21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Friday, Feb. 25 WOD: KELLY

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Thursday, Feb. 24: ANNIE

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

        Kristin broke her own gym record today! 

6:46 on Annie!  Time to thank the old tennis coach!!!

            Robert loves his wife so much that he 


           decided to give her a sweaty valentine!!

Chris Spealler 4:34, Matt DellaValle 4:47, Keegan Martin 5:07 (age 17),Kevin Montoya 5:12, Danielle Edmundson 5:25, Laurie Galassi 5:26,Lucas Zepeda 5:30, Duncan Martin 6:50 (age 12), Kim Malz 9:06 (GHD),EJ 10:32 (age 9).

Wednesday, Feb. 23 WOD: JOSHUA IS 40!!!

Today is Joshua's 40th Birthday!!!!!!!  

And since I had to say I wouldn't throw him a party, 
I am still having a BD WOD for him!  


Please wear black to help him ring in the new decade!


Here's the WOD he made up!


3 rounds for time:


     23 back squats (your body weight)


     23 "Handstand pick-ups" 
                (Leaning against a wall in a handstand, pick up your hands one by one)


     23 ring dips

Tuesday, Feb. 22: EVA

"Eva"


Five rounds for time of:

Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

                             Eva tried to tear everyone's hands off today! 
                          Steve set a new gym record of 36:26!


Jeremy Thiel 36:43.

Monday, Feb. 21: Closed for President's Day!

5k run


Post your times to comments.

Saturday, Feb. 19 WOD

Complete as many rounds as possible in 15 minutes of:

    15 Chest to bar pull-ups

    30 second Ring L-sit hold

Kevin Montoya 8 Rounds + 12 Pull-ups, Kris Clever 6 rounds + 9 pullups,Rebecca Voigt 5 rounds + 15 pullups.

Friday, Feb. 18 WOD: Karen

"Karen"

For time:

150 Wallball shots, 20 pound ball

                                 John Troutman traveling in style!

Mat Frankel 5:17, Spencer Hendel 5:56 (30lb ball). Post time to comments.

Thursday, Feb. 17 WOD: Wittman

"Wittman"

Seven rounds for time of:

     1.5 pood Kettlebell swing, 15 reps

     95 pound Power clean, 15 reps

     15 Box jumps, 24" box






OR

"HEARTS FOR JEREMY" WOD

  

We will post this WOD for you to participate in and take donations through TODAY.  

Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24" box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24" box),Carey Kepler 13:04 (1 pood KB, 65lb clean, 24" box), Annie Thorisdottir14:10 (1.5pood, 95lb clean, 24" box), Duncan Martin 13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20" box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20" box).

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

---

Wednesday, Feb. 16 WOD: Clean and Jerk

Clean and Jerk

1-1-1-1-1-1-1

for max weight

                                 Butt down, eyes forward...

                          Deadlift past your knees and then EXPLODE!

                         Jerk it above your head with locked out arms.

                                  Throw it down and celebrate!!!




OR

"HEARTS FOR JEREMY" WOD

  

We will post this WOD for you to participate in and take donations through Thursday.  

Tuesday, Feb. 15 WOD: LEDESMA

"Ledesma"

Complete as many rounds as possible in 20 minutes of:

5 Parallette handstand push-ups

10 Toes through rings

20 pound Medicine ball cleans, 15 reps



OR



"HEARTS FOR JEREMY" WOD
  


We will post this WOD for you to participate in and take donations through Thursday.  

                  Cori and Baby Blake getting in shape for the big day!

                 Blake blessed Cori and Tim's world on February 14, 2011!!  


                          Congrats from your CF family!

Russell Berger 14 rounds + 3 HSPU (5" deep HSPU), Heather Bergeron 10 rounds + 12 cleans (1" deep HSPU, 14lb ball), Austin Malleolo 10 rounds + 3 HSPU (shoulder to parallette), Kevin Montoya 10 rounds + 2 HSPU (head to floor HSPU), Kristan Clever 8 rounds + 9 cleans (6" deep HSPU), Rebecca Voigt 4 rounds (6" deep HSPU). 








Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

Monday, Feb. 14 WOD: "Hearts for Jeremy" Fundraiser

“HEARTS FOR JEREMY” 

     20 minute AMRAP: 

      

        *14 burpees 

        *14 sit-ups 

        *14 squats 

                                      

Donations will be at your discretion. 

All funds will go directly to the family. 

On Thursday, December 30, 2010, Jeremy Shultz suffered 2nd and 3rd degree burns on over 90 percent of his body while trying to save his family from a house fire. Jeremy was rushed to Augusta Burn Center, where he was in critical condition for a month. On Friday, January 28th Jeremy passed away.   He did not have medical insurance and his family faces major medical bills for his treatment.  His family lost the house and all possessions in this fire. Jeremy leaves behind 2 small children.  

1

Saturday Feb. 12 WOD: GI JANE

"GI JANE"

For time:

100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

                                                   Bella meets PUKIE!!!

                      Jessica, Shane and Josh are loving the GI JANE!  


                            Jessica rocked the record with 21:05!

Austin Malleolo 8:38, Lance Cantu 9:23, Kevin Montoya 9:31, Kristan Clever 11:30, Brandon Pastorek 12:17, Josh Everett 13:16, Heather Bergeron 14:00. 

Friday Feb. 11 WOD

Snatch balance


 3-3-3-3-3


for max weight

Daniel leaves Sunday for Ranger training!  

                            We will miss him!

Thursday Feb. 10 WOD: ANNA LEE

Obstacle Day:  "ANNA LEE"

Anna Lee Perpall blessed Marybeth and David's world today at 12:43 pm.  She weighed 7 lb. 4 oz.  Mom and baby are doing well!    

WOD:
4 rounds for time:


* 10    Turkish get-ups (5 each arm)


* 30   tire flips


* 800 m. run


* 10   toes to bar

This equals a 2 mile run.  
Double the run if you are prepping for a race!