Saturday, April 2 WOD:

"Abbate"

Run 1 mile

155 pound Clean and jerk, 21 reps

Run 800 meters

155 pound Clean and jerk, 21 reps

Run 1 Mile

Peter Egyed 21:00, Chad Wittman 21:46, Austin Malleolo 21:50, Rob Miller 28:11 (sq. clean), Michael Giardina 32:50 (sq. clean).

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Friday, April 1 WOD:

21-15-9 reps of:

225 pound Deadlift

135 pound Overhead squat

Thursday, Mar. 31 WOD:

Five rounds for time of:

15 Medicine ball cleans, 20 pound ball

15 Wall ball shots, 20 pound ball

Keegan Martin 6:32 (age 17), Matt Ross 7:05 (age 14)

Wednesday, Mar. 30 WOD: Team WOD!

Team wod: You can either pair up with a buddy or we 


will partner you with someone.  You choose!



***Person A will be working for time while Person B will 


be working for reps. Then you will change jobs. 



A. row 1000m

B. sit-ups



A. run 800m

B. push-ups



A. 6 ladder lengths

B. ring dips




This will be scored by dividing your total time by your


total reps.

Tuesday, Mar. 29:

 For time:

70 Burpees

60 Sit-ups

50 Kettlebell swings, 1.5 poods

40 Pull-ups

30 Handstand push-ups

Kristan Clever 9:56 (1pood KB), Michelle Kinney 15:10 (1.5 pood KB). 

Monday, Mar. 28 WOD:

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent




Chris Spealler 4:47

Who remembers Brooke Bentley?

Who remembers Brooke Bentley?  She is now at CF Integrity.  They have her as the "Athlete Profile" for Sunday, March 20th!!


Brooke Bentley posted on CrossFit Downtown Augusta's Wall.

Brooke wrote:

"hey Julie and Joshua!! It all started with Joshua's crazy stories of flipping tires!!  check out todays post at http://www.facebook.com/l/94c67/www.crossfitintegrity.com miss ya'll!"

Sunday, Mar. 27 WOD:

THE GYM WILL BE CLOSED SUNDAY, MARCH 27TH!  
SORRY FOR ANY INCONVENIENCE!  

Saturday, Mar. 26 WOD:

"Weaver"

Four rounds for time of:

10 L-pull-ups

15 Push-ups

15 Chest to bar Pull-ups

15 Push-ups

20 Pull-ups

15 Push-ups

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

Friday, Mar. 25 WOD: "Griff" or 5k row

I changed 5k run to "Griff"!


"Griff"
2 Rounds for time:
800 m. run
400 m. run BACKWARDS


or


5K row

Thursday, Mar. 24 WOD:

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Rob Orlando: 255lb OHS, 385lb FS, 485lb BS
Dave Leys: 250lb OHS, 270lb FS, 300lb BS
Post loads to comments.

Wednesday, Mar. 23 WOD:

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10

minutes of:

30 Double-unders

15 Power snatches

The Power snatch loads are as follows:

Men and Masters Men 45-49, 50-54: 75lbs/35kg

Women and Masters Women 45-54: 55lbs/25kg

Masters Men 55-59, 60+: 65lbs/30kg

Masters Women 55-59, 60+: 45lbs/20kg

Jason Khalipa 7 rounds + 3 snatches, Laurie Galassi 6 rounds + 27 double-unders (25kg).
Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Tuesday, Mar. 22: O-RUN Obstacle WOD!

800 m. run

100 m. of tire flips

400 m. run

100 m.  farmer's walk: men- 50 lb dumbbells, women- 35 lb dumbbells

400 m. run

200 m. sandbag carry: men - 50 lb, women- 35 lb

400 m. run

20 medicine ball throws over 8 foot bar: men - 20 lb, women- 15 lb

400 m. run

100 m. log carry

800 m. run

*This equals 2 miles of running.  Double it up if you dare!

Monday, Mar. 21 WOD:

Seven rounds for time of:

10 Wallball shots, 20 pound ball

10 Pull-ups

Russell Berger 3:43, Ben Smith 3:50, Austin Malleolo 4:01, Chad Wittman 4:09, Keegan Martin 4:10 (age 17), Kristan Clever 5:39 (16lb ball), Rebecca Voigt 6:08 (16lb ball). 

Hey there all you gourmet cooks or ones who like to eat tasty viddles!  I have created a blog for our Nutrition Page, creatively called "Recipe Blog."  
(It is located at the top of the list of links.)  We are all trying to figure out new ways to cook up veggies and lean meat that satisfy our taste buds.  So when you find something that works well, email me the recipe and I will post it for the world to see.  Here's to healthy eating and a long life filled with CrossFit and FUN!!!


email:  
juliecrossfit@yahoo.com


blog:
http://crossfitdowntownaugustanutrition.blogspot.com/2011/03/kake-chips.html

Another Goodbye :(:(

Today is a sad day for CrossFit Downtown Augusta!  Another group of military friends are graduating from their training and moving on to their next destinations!  We will be praying for their safety and happiness throughout their lives.  I have really enjoyed getting to know each of you over the past months.  Please remember that if you ever need anything, your friends in Augusta are here.  Keep us posted on your lives!  
Kylan, Will, Gary, Chris (or Torrez or Cortez :)), Tom, and James will be missed!

Saturday, Mar. 19 WOD:

For time:

Run 1 mile

100 Sit-ups

100 Back extensions

Run 1 mile

Mix and match back extensions and sit-ups as needed.

Friday, Mar. 18 WOD: Death by Pull-ups

With a continuously running clock do one pull-up the

first minute, two pull-ups the second minute, three

pull-ups the third minute... continuing as long as you

are able.

Use as many sets each minute as needed.

Breaman's 1st rips!!!

Nikki and Morgan love pull-ups!

Lance Cantu 22 min + 11, Kim Malz 21 min + 9, Jose Santiago 18 min + 17. 

Thursday, Mar. 17 WOD: St. Patty's Day WOD!

St. Patty's Day WOD:

                                

                             Traci, Amy, Suzette, and Brannon

Marybeth, David, Steve, Rachelle, Nikki and Baby Anna Lee

                            Anna Lee's first day at CrossFit!!  
         Welcome back MaryBeth and David!!  We missed you!!

Robert and Jordan

David, Mike, and Derrick

Luis, Don, Jeff, and Aaron

Nikki, David and Rachelle

Tara, Kristin, and Roxy

WOD:
For time you must:

 ***  Complete  30 “Ground to Overhead” reps.                                         

men: 95   women: 65    (Clean and jerk, snatch, etc.)  

***  Complete 100 reps of one of the following:                                Double unders, squats  or sit-ups

***  Complete 75 reps of one of the following:  

18” box jumps, wall ball, or walking lunges

***  Complete 50 reps of one of the following: 

                                pull-ups, push-ups, or back extensions

Rules:  

You must have green on, at least somewhere...  

You can partition the 255 reps however you want.  

OUTING

We will then meet at Somewhere In Augusta at 8:30 for dinner and green beer.  Please sign up if you are coming 

to the outing so I can reserve a big table!

Wednesday, Mar. 16 WOD

Complete as many rounds as possible in 12 minutes of:

185 pound Bench press, 3 reps

225 pound Back squat, 5 reps

Rob Orlando 19 rounds + 3 bench, Jeremy Thiel 16 rounds + 3 bench,Kristan Clever 15 rounds + 2 bench (125lb bench, 155lb squat), Jake Cutting 14 rounds + 3 squat, Russell Berger 13 rounds, Nick Lobotsky 10 rounds + 3 bench. 

Tuesday, Mar. 15 WOD:

Ten rounds, each for time of:


100 meter Sprint

Rest 90 seconds

Monday, Mar. 14 WOD:

Four rounds for time of:




7 Muscle-ups


225 pound Deadlift, 15 reps


Walking Lunge, 30 steps

Russell Berger 6:55, Austin Malleolo 7:03, Lucas Brainerd 8:14, Michael Giardina 9:37, Rob Miller 9:43, Leah Polaski 14:33. 

Sunday, Mar. 13 WOD:

Skill: Benchpress

WOD:  Xfitted APFT (Army Physical Fitness Test)


2 minutes of max reps of BW benchpress

2 minutes of max reps of  GHD sit-ups

2 mile run for time

St. Patty's Day!!!

St. Patty’s Day

March 17th is coming up soon!   Are you ready for our 

2nd annual St. Patty’s Day WOD and outing?

WOD

For time you must:

 ***  Complete  30 “Ground to Overhead” reps.                                        

men: 95   women: 65    (Clean and jerk, snatch, etc.)  

***  Complete 100 reps of one of the following:                               Double unders, squats  or sit-ups

***  Complete 75 reps of one of the following:  

18” box jumps, wall ball, or walking lunges

***  Complete 50 reps of one of the following: 

                               pull-ups, push-ups, or back extensions

Rules:  

You must have green on, at least somewhere...  

You can partition the 255 reps however you want.  

OUTING

We will then meet at Somewhere In Augusta at 8:30 for dinner and green beer.  Please sign up if you are coming 

to the outing so I can reserve a big table!

Saturday, Mar. 12 WOD:

Shoulder Press 


3-3-3-3-3-3-3


for max weight

Friday, Mar. 11

Five rounds for time of:

135 pound Back squat, 20 reps

Handstand walk 20 yards

Connor Martin 12:02, Kim Malz 12:49 (95lbs), Kevin Montoya 13:20,Duncan Martin 10:18 (age 12, 65lbs, 10yds), Jack Marks 11:03 (age 12, 65lbs, 10yds).

Thursday, Mar. 10 WOD

RAINY DAY OBSTACLE DAY:

4 rounds for time:

500m row

100 hits to the punching bag

box jump obstacle

Throw 20 lb. medicine ball over each pull-up bar.

100 ft. Sandbag clean and carry

150 ft. Bear crawl



OBSTACLE DAY

4 rounds for time:

800 m. run

Throw 20 lb. medicine ball over each pull-up bar.

150 ft. Bear crawl

100 ft. Sandbag clean and carry

15 tire flips and jump throughs

Wednesday, Mar. 9 WOD

Three rounds for time of:

Run 400 meters

75 pound Squat snatch, 15 reps

9 Handstand push-ups

Kevin Montoya 8:34, Dave Lipson 9:14, Camille Leblanc-Bazinet 9:16 (55lbs), Chad Wittman 10:42, Elyse Umeda 12:46 (75lbs).

Tuesday, Mar. 8 WOD: McCluskey

 "McCluskey"

Three rounds of:

9 Muscle-ups

15 Burpee pull-ups

21 Pull-ups

Run 800 meters

If you've got a twenty pound vest or body armor, wear 

it.

Enlarge image
U.S. Army Sergeant Jason "Mick" McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.

Kevin Montoya 26:28 (20lb vest), Rob Miller 26:50 (20lb vest), Carey Kepler 28:17, Lance Cantu 30:07 (20lb vest), Michael Giardina 32:44 (20lb vest).