WOD tomorrow at 10, or join us for open gym at 1130.
Have a great weekend!
WOD
7 rounds, each for time of:
Row 300m
Post longest and shortest times to comments.
WOD
Tabata knees to elbows
Tabata squats
Post scores to comments.
Congratulations to Gary, Cathy, Kami, and Portia, all who were recognized at the SRRC award party!
WOD
Push press
1-1-1-1-1-1-1
Then…
As many rounds as possible in 6 minutes of:
Rope pull/Chained walking lunge relay
Post times and rounds to comments.
18-15-12-9-6-3 rep rounds for time of:
75/55# Hang power snatch
Ring push ups
Post times to comments.
Rest, and mark your calendars for CrossFit Eureka’s next Ladies Antioxidant Party, this Friday at 630! Thanks to Susan for hosting, all the details can be found here.
See you Friday!
40-30-20-10 rep rounds for time:
55/35# Kettlebell swing
Squat box jump, 20″
Walking lunge steps
Between each round farmers carry 55/35# 100m.
Post times to comments.
As many rounds as possible in 20 minutes of:
5 Parallette handstand pushups
10 Toes through rings
20# Medicine ball clean, 15 reps
Post rounds completed to comments.
Come WOD today at 630 am, 1230, and 5 pm!
WOD
21-15-9 rep rounds of:
Deadlift, 225#
Handstand pushups
Post times to comments.
Check out the picture in the link.
WOD
FOR TIME:
15 pull ups
15 sit ups
13 pull ups
13 sit ups
11 pull ups
11 sit ups
9 pull ups
9 sit ups
7 pull ups
7 sit ups
5 pull ups
5 sit ups
3 pull ups
3 sit ups
1 pull up
1 sit up
POST TIMES TO COMMENTS
Overhead squat
3-3-3-3-3
Then…
As many rounds as possible in 4 minutes of:
5 Ring dips
10 Ring rows
Post loads and times to comments.
Clean
5-5-5
Then…
As many reps as possible in 3 minutes of:
Box jump, 20 inch box
Post loads and reps to comments.
Happy NEW YEAR! 2012!
It is a brand new year full of promise, hope, a clean slate, and injury? Not on my watch! The new year for many people brings about a resolution to be healthier, fitter, stronger, leaner, etc….but in the gusto and guts and glory tradition that is CrossFit maybe some of you will need to beware of something….yourselves!
If it has been a while since you were consistently training, and especially if you swapped the bottom of a squat for the couch, and swapped your broccoli for “holiday cheer” of any sort, you should please remember that the coaches only have your best interest at heart when we cap your WOD at 10 minutes or suggest that just because you may have at one time deadlifted the world, maybe today you should keep it a bit lighter. The athletes who know their own potential can often cause themselves the most detriment by being overly enthusiastic in returning to the gym for the first time in a bit. Now, I am all for the punishment that comes from a WOD when you have been intentionally slacking in nutrition and consistency, but I am not into my athlete knocking themselves off for week because they had something to prove to all the fudge they ate for the past month. CrossFit is not 4 met-cons a week. CrossFit is not a ‘work off the calories’ program. CrossFit is not stupid-proof.
It is important to get back into things with a goal on the horizon; with smart training and lifestyle choices, you will progress faster than you think. All this being said, the CrossFit Games worldwide open registration starts February 1st and the first Open WOD starts February 22nd! CrossFit Eureka will be hosting so tell your friends! 3-2-1-GO!
Meredith
WOD
21-15-9 rep rounds for time of:
95/65# Thrusters
Pull ups
Post times to comments.
Happy new year, everyone! Here’s to a year full of great WODs, busted goals, and sweat angels!
Rest.
The free group WOD at 10 this Saturday, New Year’s Eve, has been cancelled. Open gym will still be on at 1130.
WOD
With a 5 minute clock, deadlift your body weight for 25 reps, and then do as many wall ball shots as you can with the remaining time.
Rest 5 minutes.
Repeat.
Post shots completed for both efforts to comments.
3 rounds for time of:
50 Squats
7 Muscle ups
135# Hang power clean, 10 reps
Check out the video on the linked page above. It is awesome and a classic!
Post times to comments.