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Lifting Ourselves and One Another

Monthly Archives: July 2013

Wednesday, July 31, 2013

Nasty Nancy

4 Rounds for time:

600 m Run

25 Overhead Squats (OHS) – 140#/95#

Time Cap: 20 minutes

Coach’s notes: Post time to complete to comments.

Comments: 21

Tuesday, July 30, 2013

Clean – 1, 1, 1, 1, 1, 1, 1, rest as needed

Coach’s notes:  Post loads for all sets to comments.

Comments: 25

Monday, July 29, 2013

10 Rounds for time(s):

Row 200m

20 Burpees

Rest 90s

Coach’s Notes:  Post time per round and total working time to comments.

Important Notice – The 2013 Reebok CrossFit Games take place July 22 – 28 in Carson, California.

A number of our coaches will be in attendance and, as a result,  OPEN GYM will be cancelled Thursday July 25, Friday July 26 and Monday July 29.

There will be no changes to the regularly scheduled classes.

Our sincere apologies for any inconveniences this may cause.

Comments: 19

Sunday, July 28, 2013

5 rounds for time:

100 ft Long Jump

50 Double Unders

25 Sit-ups

Coach’s notes:  In the long jump, accumulate 100 ft in each round by jumping and landing with 2 feet. The mats are 5 feet x 7 feet in dimension, you can do the math. Post time to complete to comments.

Important Notice – The 2013 Reebok CrossFit Games take place July 22 – 28 in Carson, California.

A number of our coaches will be in attendance and, as a result,  OPEN GYM will be cancelled Thursday July 25, Friday July 26 and Monday July 29.

There will be no changes to the regularly scheduled classes.

Our sincere apologies for any inconveniences this may cause.

Comments: 6

Friday, July 27, 2013

AMRAP in 12 minutes:

3 Power Snatch – 95#/65#

3 Chest to Bar Pull ups

6 Power Snatch

6 Chest to Bar Pull ups

9 Power Snatch

9 Chest to Bar Pull ups

12 Power Snatch

12 Chest to Bar Pull ups

…..

Coach’s notes:  Continuing increasing by 3 reps each round until time expires.  Post rounds and reps completed to comments.

Important Notice – The 2013 Reebok CrossFit Games take place July 22 – 28 in Carson, California.

A number of our coaches will be in attendance and, as a result,  OPEN GYM will be cancelled Thursday July 25, Friday July 26 and Monday July 29.

There will be no changes to the regularly scheduled classes.

Our sincere apologies for any inconveniences this may cause.

Comments: 14

Friday, July 26, 2013

For load:

Back Squat – 15, 9, 3, rest as needed

Coach’s notes:  For this WOD you are trying to determine your 15 repetition maximum (RM), your 9 repetition maximum and your 3 RM.  Rest as needed between these sets.  Trust me on this one, you need lots of rest!

Important Notice – The 2013 Reebok CrossFit Games take place July 22 – 28 in Carson, California.

A number of our coaches will be in attendance and, as a result,  OPEN GYM will be cancelled Thursday July 25, Friday July 26 and Monday July 29.

There will be no changes to the regularly scheduled classes.

Our sincere apologies for any inconveniences this may cause.

Comments: 12

Thursday, July 25, 2013

A1.  Bench Press – 5 reps x 5 sets, rest 0 seconds

A2.  Double Unders -AMRAP (As Many Reps As Possible) x 5 sets, rest 3:00

Coach’s notes:  Post loads per set for bench and reps per set for double unders to comments.

Important Notice – The 2013 Reebok CrossFit Games take place July 22 – 28 in Carson, California.

A number of our coaches will be in attendance and, as a result,  OPEN GYM will be cancelled Thursday July 25, Friday July 26 and Monday July 29.

There will be no changes to the regularly scheduled classes.

Our sincere apologies for any inconveniences this may cause.

Comments: 15

Wednesday, July 24, 2013

5 K Row

Coach’s notes: Post time to complete to comments.

Compare to December 11, 2009

Important Notice – The 2013 Reebok CrossFit Games take place July 22 – 28 in Carson, California.

A number of our coaches will be in attendance and, as a result,  OPEN GYM will be cancelled Thursday July 25, Friday July 26 and Monday July 29.

There will be no changes to the regularly scheduled classes.

Our sincere apologies for any inconveniences this may cause.

Comments: 23

Tuesday, July 23, 2013

For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

Coach’s notes:  This is a crossfit.com WOD from today. Gals use 135# for the front squat, 24″ box jumps, 1.0 pood for KB swings and 14# for wallballs.  Post time to complete to comments.

Important Notice – The 2013 Reebok CrossFit Games take place July 22 – 28 in Carson, California.

A number of our coaches will be in attendance and, as a result,  OPEN GYM will be cancelled Thursday July 25, Friday July 26 and Monday July 29.

There will be no changes to the regularly scheduled classes.

Our sincere apologies for any inconveniences this may cause.

Comments: 29

Monday, July 22, 2013

A.  150 second Ring Hold for fewest sets and time – Compare to May 20, 2013

B.  AMRAP (As Many Reps As Possible) Tire Flips in 5 minutes – Compare to April 27, 2013

C.  75 Knees to Elbows – Compare to February 23, 2013

Coach’s notes:  Post results for all sets to comments.

Important Notice – The 2013 Reebok CrossFit Games take place July 22 – 28 in Carson, California.

A number of our coaches will be in attendance and, as a result,  OPEN GYM will be cancelled Thursday July 25, Friday July 26 and Monday July 29.

There will be no changes to the regularly scheduled classes.

Our sincere apologies for any inconveniences this may cause.

Comments: 22