CrossFit Eureka

WOD tomorrow at 10, or join us for open gym at 1130.

Have a great weekend!

Colin, Roger, and 'Cindy'

WOD

7 rounds, each for time of:

Row 300m

Post longest and shortest times to comments.

Lauryn, Katie, Gary, Colin, Roger, and Bob

WOD

Tabata knees to elbows

Tabata squats

Post scores to comments.

Alicia

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.

Join us for a group WOD at 10, and Open Gym at 1130!

Have a great weekend!

WOD

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!

Come WOD with us today at 630 am, 1230, 5, and 630 pm!

WOD

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.

WOD

‘Ledesema’

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.

Rest.

Carol and Katie

Join us for our free group WOD at 10!

Open gym at 1130.

Have a great weekend!

Come WOD today at 630 am, 1230, and 5 pm!

WOD

‘Diane’

21-15-9 rep rounds of:

Deadlift, 225#

Handstand pushups

Post times to comments.

Check out the picture in the link.

Nick

Rest.

meredith

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

WOD

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.

Alicia and Katie

Rest.

Free group WOD at 10.

Open gym at 1130.

See you at the box!

Come WOD today at 630, 1230, and 5 pm!

‘The only easy day was yesterday.’  USN Seal HQ motto

Rest.

WOD

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

‘Fran’

21-15-9 rep rounds for time of:

95/65# Thrusters

Pull ups

Post times to comments.

Dan

Happy new year, everyone!  Here’s to a year full of great WODs, busted goals, and sweat angels!

Rest.

Free group WOD is cancelled today.

Open gym at 1130.

See you there!

Roger, Jeanette, Lauryn, Bob, and Irene

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.

WOD

‘Nasty Girls’

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.