Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
OR
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches to comments. Do not count missed reps.
Saturday, May 28, 2011
Saturday, June 4 WOD: Amanda
Muscle-up
135 pound Squat snatch
OR
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches to comments. Do not count missed reps.
Tuesday, May 31 and Wednesday, June 1 WOD: Murph or Wod #2
We are going to do MEMORIAL DAY MURPH on Tuesday and Wednesday! We are only going to have 8 people at a time doing the WOD. Since we can only do 8 people at a time, we will also have an additional WOD posted for the opposite day.
We are not doing a fundraiser for this at the gym. If you want to donate to the cause, see the Memorial Day Murph website!
There is a sign up at the gym OR you can email me the time slot that you want.
6, 7, 7:30 am, 12:30, 4, 5, 6, 7 pm
juliecrossfit@yahoo.com
WOD #1: Murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
You may partition the pull-ups, push-ups, squats as needed. (20 rounds of: 5 pull-ups, 10 push-ups, 15 squats OR 10 rounds of: 10 pull-ups, 20 push-ups, 30 squats)
WOD #2:
1000 m. row
50 GHD sit-ups
50 hip extensions
Thursday, May 26, 2011
Memorial Day Murph!
We will be closed on Memorial Day! However, we are going to do MEMORIAL DAY MURPH on Tuesday and Wednesday! We are only going to have 8 people at a time doing the WOD. Since we can only do 8 people at a time, we will also have an additional WOD posted for the opposite day.
We are not doing a fundraiser for this at the gym. If you want to donate to the cause, see the Memorial Day Murph website!
There is a sign up at the gym OR you can email me the time slot that you want.
6, 7, 7:30 am, 12:30, 4, 5, 6, 7 pm
We are not doing a fundraiser for this at the gym. If you want to donate to the cause, see the Memorial Day Murph website!
There is a sign up at the gym OR you can email me the time slot that you want.
6, 7, 7:30 am, 12:30, 4, 5, 6, 7 pm
juliecrossfit@yahoo.com
WOD #1: Murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
You may partition the pull-ups, push-ups, squats as needed. (20 rounds of: 5 pull-ups, 10 push-ups, 15 squats OR 10 rounds of: 10 pull-ups, 20 push-ups, 30 squats)
WOD #2:
1000 m. row
50 GHD sit-ups
50 hip extensions
Sunday, May 22, 2011
Announcements May 22-28:
T-SHIRTS
MEMORIAL DAY WEEKEND
We will be closed May 28-30 for Memorial Day! Have a wonderful weekend! Please take time to reflect on the sacrifices that our military men and women give in order for us to live freely. Thank you!
PERSONAL EQUIPMENT
Please start bringing your own personal equipment to the gym. Examples: gloves, tape, etc. We are almost out of tape. We are happy to share when you forget!
Thank you for getting to the WODS 10-15 min. before they start to stretch! Things are going very smoothly now!
Saturday, May 28 WOD: Closed for Memorial Day weekend!
Run a 5K or 10K on your own. Post times to impress us!!
Friday, May 27 WOD: Wilmot
"Wilmot"
Six rounds for time of:
50 Squats
25 Ring dips
Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.
50 Squats
25 Ring dips
Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.
Thursday, May 26 WOD: weighted pull-ups
Part 1:
1 mile run for time!
Part 2:
Weighted pull-ups
2-2-2-2-2-2-2 reps
for max weight
1 mile run for time!
Part 2:
Weighted pull-ups
2-2-2-2-2-2-2 reps
for max weight
Wednesday, May 25 WOD: Obstacle Day!
overhead log carry 200 m.
400 m. run
walking lunges with dumbells 100 ft.
400 m. run
50 sledgehammer hits - each arm
400 m. run
shuttle run with weighted objects
400 m. run
*This equals 1 mile of running. You can double the runs if you want!
400 m. run
walking lunges with dumbells 100 ft.
400 m. run
50 sledgehammer hits - each arm
400 m. run
shuttle run with weighted objects
400 m. run
*This equals 1 mile of running. You can double the runs if you want!
Monday, May 23 WOD:
Complete as many rounds as possible in five minutes of:
3 Deadlifts m- 275 w-180
7 Push press m-115 w- 75
3 Deadlifts m- 275 w-180
7 Push press m-115 w- 75
Wednesday, May 18, 2011
Fort Gordon Mud Run 2011
Everyone did awesome at the Fort Gordon Mud Run this past weekend! Way to show off your CrossFit skills!!!
 |
| Corey and supporting family! |
 |
| All clean and ready to go again! |
 |
| Jake and the Chicks! |
 |
| Rob and his son |
 |
| Ty |
 |
| Breaman and Johsua |
 |
| Jake and Brian's muddy team |
 |
| Jessica, Kristen, Rachel, and Stephanie |
 |
Sunday, May 15, 2011
Saturday, May 21 WOD:
Three rounds for time of:
21 Front squat m: 95 w: 65
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet
21 Front squat m: 95 w: 65
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet
Friday, May 20 WOD:
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
*You will warm up your back squat with a maximum of 3 warm up sets. Then you have 3 chances to get your one rep max. You may rest as needed. Continue this process with the shoulder press and deadlift.
*You will then add up your max 1 rep weight for each lift to determine your "CrossFit Total."
Thursday, May 19 WOD:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups
Run 400 meters
7 Muscle-ups
Wednesday, May 18 WOD:
Five rounds for time of:
5 Overhead squat m:135 w:95
15 dumbbell Hang squat clean m: 40 w: 30
20 Double-unders
5 Overhead squat m:135 w:95
15 dumbbell Hang squat clean m: 40 w: 30
20 Double-unders
Tuesday, May 17 WOD: Obstacle Day!
Andrea's 1st rope climb!
Ball Sprint: Pick up medicine ball (20/15) and run 300ft. (3 times around cones)
200m run
Box jump obstacle - 3 times around
200m run
30 Tire flips
200m run
3 rope climb
200m run
bear crawl: 3 times around mat
200m run
shuttle run: 3 rounds of- Sprint from one line to the other, touch the line, and return to start.
Monday, May 16 WOD:
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, m:20 lb ball w:15 lb.ball
15 Kettlebell swings, m:1.5 pood w:1 pood
Thursday, May 5, 2011
Announcements May 8-14
Joshua and I will be exploring Yellowstone next week while you are sweating it out here! I'm posting the WODS early in prepping for this trip. If you need to contact us you can email or call.
juliecrossfit@yahoo.com
803-292-5108
There will be no smoothies or acai' bowls this week. Sorry!
Please be 10-15 minutes early to the WOD for stretching and rolling out.
T-shirts: "CrossFit Gives Me Tourettes"
After hearing all of the grunting, groaning, and interesting words that come out of your mouths during our WODS, we thought this had to be the next CF shirt saying!! The graphics and writing will be black with a white outline.
We will be ordering shirts May 23rd. Please clearly write the description of the shirt you would like on the sheet below. We will collect payment during the week of May 16-20th. Color choices of American Apparel are next to rowers. Burn out shirt and tank examples are also in there. I'll answer questions through email or when I get back.
juliecrossfit@yahoo.com
803-292-5108
There will be no smoothies or acai' bowls this week. Sorry!
Please be 10-15 minutes early to the WOD for stretching and rolling out.
T-shirts: "CrossFit Gives Me Tourettes"
After hearing all of the grunting, groaning, and interesting words that come out of your mouths during our WODS, we thought this had to be the next CF shirt saying!! The graphics and writing will be black with a white outline.
We will be ordering shirts May 23rd. Please clearly write the description of the shirt you would like on the sheet below. We will collect payment during the week of May 16-20th. Color choices of American Apparel are next to rowers. Burn out shirt and tank examples are also in there. I'll answer questions through email or when I get back.
Shirt choices:
American Apparel Track t-shirts: $25
Sizes: s, m, l, xl, 2xl
Shirt type: Mens t-shirt, womens t-shirt, tank
Colors: black, brown, navy, purple, green, light blue, cranberry
(colors are hanging next to rowers)
Burnout shirts: $30
sizes: s,m,l,xl, 2xl
Colors: aqua, black, chocolate, granite, red, soft pink, steel blue, true royal, white
(colors on color chart)
Bella Tank: $25 racer back, longer length
Sizes: s, m, l, xl
colors: berry, light blue, light pink, teal, white (colors hanging next to rower)
Dry Fit shirts: $30
sizes: s, m, l, xl, 2xl
colors: black or light grey
Dry Fit shirts: $30
sizes: s, m, l, xl, 2xl
colors: black or light grey
Saturday, May 14 WOD: Griff
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Friday, May 13 WOD: obstacle day
Obstacle WOD:
25 tire flips and jump throughs
800m. run
25 sledgehammer hits (each arm)
800m. run
200 ft. farmers walk with dumbbells (50/35)
800m. run
50 hip extensions (flat back with hips off)
800m. run
25 tire flips and jump throughs
800m. run
25 sledgehammer hits (each arm)
800m. run
200 ft. farmers walk with dumbbells (50/35)
800m. run
50 hip extensions (flat back with hips off)
800m. run
Thursday, May 12 WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed
by ten seconds of rest where the first 8 intervals are
pull-ups, the second 8 are push-ups, the third 8
intervals are sit-ups, and finally, the last 8 intervals are
squats. There is no rest between exercises.
by ten seconds of rest where the first 8 intervals are
pull-ups, the second 8 are push-ups, the third 8
intervals are sit-ups, and finally, the last 8 intervals are
squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Wednesday, May 11 WOD:
Max reps for 2 minutes of each exercise with 2 minutes rest between each. Record total reps for each exercise.
2 minutes wall ball (20/15)
2 minutes rest
2 minutes box jumps (18")
2 minutes rest
2 minutes ring dips
2 minutes rest
2 minutes burpees
2 minutes wall ball (20/15)
2 minutes rest
2 minutes box jumps (18")
2 minutes rest
2 minutes ring dips
2 minutes rest
2 minutes burpees
Tuesday, May 10 WOD
For time:
Run 1 mile
Run 1 mile
20 Handstand push-ups
Run 800m
15 HSPU
Run 400m
10 HSPU
Run 200m
5 HSPU
Sunday, May 1, 2011
Announcements May 1-7
Changes to schedule:
Today was the last day for our Sunday classes. There just wasn't enough interest. Tyson and Todd will be teaching the Saturday WODs. So you will still be able to use all of Tyson's expertise on lifting and stretching.
We also have added a slot for OPEN GYM. 6pm and 7pm will now both be WOD or Open Gym. This will give people an earlier time slot if they are wanting to do something other than the WOD. Open Gym will be the ONLY time slots that you will be able to do your own thing. I will still be leading the WOD during those times slots. The only restrictions with Open Gym are that you have to stay out of the way of people doing the WOD. This includes equipment usage. So check out the schedule to make sure there won't be conflict! I don't think it will be a problem! I hope this will help out with your busy schedules.
We need your help!
CrossFit is starting to really grow! We are very thankful for the sudden increase in business!! One thing that will really help WODs go smoothly is for everyone to be on time! Please be to the class 10 minutes prior to the class start time to stretch. If you need more time, come earlier. Everyone should be starting the warmup on the hour and the workout by 10 minutes after. When people come late, it holds up the others that were on time. If you are going to be late, please just come to the next class. Thanks for your help with this!!
Today was the last day for our Sunday classes. There just wasn't enough interest. Tyson and Todd will be teaching the Saturday WODs. So you will still be able to use all of Tyson's expertise on lifting and stretching.
We also have added a slot for OPEN GYM. 6pm and 7pm will now both be WOD or Open Gym. This will give people an earlier time slot if they are wanting to do something other than the WOD. Open Gym will be the ONLY time slots that you will be able to do your own thing. I will still be leading the WOD during those times slots. The only restrictions with Open Gym are that you have to stay out of the way of people doing the WOD. This includes equipment usage. So check out the schedule to make sure there won't be conflict! I don't think it will be a problem! I hope this will help out with your busy schedules.
We need your help!
CrossFit is starting to really grow! We are very thankful for the sudden increase in business!! One thing that will really help WODs go smoothly is for everyone to be on time! Please be to the class 10 minutes prior to the class start time to stretch. If you need more time, come earlier. Everyone should be starting the warmup on the hour and the workout by 10 minutes after. When people come late, it holds up the others that were on time. If you are going to be late, please just come to the next class. Thanks for your help with this!!
Saturday, May 7 WOD: Jackie
"Jackie"
1000 meter row
45 pound Thruster, 50 reps (women:35)
30 pull-ups
Thursday, May 5 WOD
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Post rounds and reps completed to comments
Wednesday, May 4 WOD: Obstacle Day
3 rope climbs
400 m. run
Move 460 lb. of weight 100 feet
400 m. run
30 handstand pick ups
***standing in handstand position, pick hand up to armpit one at a time
400 m. run
200 m. tire roll
400 m. run
3 times around pull-up bar
throwing medicine ball over each level and catching it on other side
400 m. run
200 m. log carry overhead
400 m. run
***This equals 1.5 miles of running. Double runs if training for a race or if you are just crazy!! LOL!
400 m. run
Move 460 lb. of weight 100 feet
400 m. run
30 handstand pick ups
***standing in handstand position, pick hand up to armpit one at a time
400 m. run
200 m. tire roll
400 m. run
3 times around pull-up bar
throwing medicine ball over each level and catching it on other side
400 m. run
200 m. log carry overhead
400 m. run
***This equals 1.5 miles of running. Double runs if training for a race or if you are just crazy!! LOL!
Tuesday, May 3 WOD: Deadlift
Deadlift
1-1-1-1-1-1-1 reps
1-1-1-1-1-1-1 reps
for max weight
Jake Cutting 500-505-510-515-525-530-540lbs.
Connor Martin 365-385-400-410-420-430-435lbs.
Matt Ross (age 14) 135-185-225-235-255-290-320lbs.
Post loads to comments.
Connor Martin 365-385-400-410-420-430-435lbs.
Matt Ross (age 14) 135-185-225-235-255-290-320lbs.
Post loads to comments.
Monday, May 2 WOD: Hammer
"Hammer"
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
Post time of each round to comments.
Enlarge image
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
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