Thursday

WOD
Death by:
Air Squat
Kettle Bell Swing (35/25)
Box Jump (24/20)
minute 1 do 1 rep of each exercise, minute 2 do 2 reps of each exercise, minute 3 do 3 reps of each exercise, and so until you can not get all the reps in or 20 minutes has passed.

Wednesday 8/31/11

WOD

AMRAP IN 15 MINUTES OF:
14 OH walking lunges
  7 Toes 2 Bar

Tuesday 8/30/11

Heads up on Labor Day: one WOD at 9am (partner wod) FUN FUN!
CFJ Athlete's I know you blew your own mind Monday in that 5x5 increasing weight of Deadlifts! I could see in most of your faces. I'm so pumped, I may not sleep tonight. You impress me and make me proud! You Absolutely Rock!!!! Look out next week: 1 rep max here we come. We gonna break some PR's! Pat yourself on the back and embrace this:

WOD:
For time:
30 Push Jerks (135/95)
Then...
3 rounds of:
25 Wall balls( 18/16)
15 Ring Dips
Then....
50 Abmat situps
Then..
SMILE

Monday 8/29/11

WOD
1.Strength:  Deadlift 5x5
2.For Time:
 21-15-9 reps of:
Box Jumps (24"/20")
Pullups

* Be sure to grab a new schedule* Our "Basics" Classes have begun. I have added 2 -4:30pm classes for the week. Monday and Wednesday's are for "Basics" , Tuesdays and Thursdays are for elite classes. I will discuss the details of these 2 different types of classes with you.
* We have made the 6 month mark in our new box. It is exciting to see where you all started and where you are now in 6 short months. I can't wait to see how far you will progress in the next 6 months! Keep hitting those WOD's. Thank you for being a part of our CrossFit community. I appreciate you!

Friday 8/26/11

WOD
For time:
21-15-9 reps of:
Pull-ups
Shoulder to Overhead (95/65)
Sit to Stand
______________
30 K2E (no time)

Thursday 8/25/11

WOD
"Fight Gone Bad"
one minute in each station with one minute of rest -3x
Wall ball: 20/14 pound ball, 10 ft. target (reps)
Sump DLHP (75/55)
Box Jumps: 20"
Push press: (75/55)
Row: calories
*competitors try your best to be there. I have info. for you guys.*
 Lots of fun tomorrow!
Can't wait!

Wednesday 8/24/11

WOD
4 Rounds for time:
400 meter run
50 Air Squats

* Thursday will be Fight Gone Bad * Whoop Whoop!

Tuesday 8/23/11

WOD
4 Rounds For Time:
25 KB Swing (35/25)
50 Double Unders
__________________
Tabata Planks 8x

Mobility Challenge: 10 minute Calve stretch. A total of 20 minutes through out the day. Stop 2 minutes, 10 times tomorrow to stretch each calve for 1 minute. Can you do it?????

Monday

WOD
“Climb The Ladder” (for 12 minutes)
1 Thruster (95lb/65lb)
1 burpee
2Thrusters (95lb/65lb)
2 burpees
3 Thrusters (95lb/65lb)
3 burpees
etc..
________________
3Rounds:
30 Situps
30 Hip Extensions ( sub. good mornings)

Saturday

NO ENDURANCE WOD TODAY
REGULAR WOD AT BOX AT 9am

Friday 8/19/11

Attention: No endurance WOD at track saturday. Amber and I will be at a Mobility certification in Boston. Tammy will be running class at our box at 9 am. This is the only change to the schedule.
Have a great weekend. Check out Heather Bergeron on you tube. She placed 8th this year at CrossFit games and CrossFit New England, her team won this year. They are the fittest box on the planet right now. So I am super pumped to go meet these guys and learn!

WOD
For time:
50-40-30-20-10 reps of: 
Pullups
Dips

Thursday 8/18/11

"Start by doing what is necessary, then do what's possible,
and suddenly you are doing the impossible."-Francis of Assisi

Necessary WOD:

4 x 250 row (1minute rest maintaining 3-6 seconds)

______

"Diane"

For Time:

21-15-9 Reps of :

Handstand pushups

Deadlifts

Wednesday 8/17/11

Last day to register for FGB6 go to:http://fgb6.org
Don't miss out! It will be a blast and yes you can do this workout. You are a crossfitter, have some faith!
WOD
3 rounds For Time:
30 OH Walking lunge steps (35/25)
20 Pushups
10 T2B

Tuesday 8/16/11

"Suck it up, Buttercup"
WOD
For Time:
150 Wall Balls (18/16)

Monday Madness

Register for FGB6 doesn't cost you anything to sign up!

Workout of the Day21-15-9
Sumo-Deadlift High Pull 135/95#
Burpee Box Jump 24/20"

Slammin Saturday

Endurance WOD at track -8 am
Team WOD @9am @ our box
WOD:
You gotta show up to find out!

Friday 8/12/11

Saturday Team WOD (Bring a friend) It's gonna be a blast! See ya 9am at the box.
Endurance WOD at 8am at the high school track
WOD
AMRAP in 12 minutes of :
40 DU
5 Deadlifts at 80% of 1RM

Don' t forget to register for Fight Gone Bad 6. I want my team there.

Thursday

WOD
5 rounds for time:
200 meter run
24 KB Swing (35/25)
12 Push ups

Wednesday 8/10/11

WOD:
Strength: Push Press 3-3-3+ reps @ 70,80,90% of 1 RM
Mobility: 2 minute calve stretch/shoulder stretch - 1 minute
Metcon: (metabolic conditioning)
AMRAP in 12 minutes of :
 10 Thrusters (95/65)
   5 K2E
Fight Gone Bad 6 in Baton Rouge September 17th. We are going as a team and i need to know who is in.
I have flyers at the box for more info. It's gonna be a blast!

Tuesday 8/9/11

WOD:
"Death By Pullups"
With a continuously running clock do one pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute....continuing as long as you are able. Use as many sets needed each minute.
______________________

10 minutes to practice Double Unders

Monday 8/8/11

Crossfit Games WOD:
For time:
20  calorie row
30 Wall Balls (18/16)
20 T2B
30 box jumps (24")
20 SDLHP (105)
30 Burpees
20 Shoulder to overhead (135)
400 m run
I Can't wait to see you guys! Let's make it a great Monday!

Saturday 8/6/11

Endurance WOD @ 8am high school track
Laurie will be there:)

9am WOD
Back Squat, 5-3-1+ reps
then….
AMRAP in 10 minutes:
10 air squats
10 kbs
10 t2b

Friday

WOD:
3 rounds for time:
30 sit-ups
20 pullups
10 HSPU
400 m run

Thursday 8/4/11

great job on "nutts"!
WOD:
AMRAP in 12 minutes of:
12 SDLHP (135/95)
24 pushups

Wednesday 8/3/11

WOD
"Nutts"
For Time:
10 HSPU
15 Deadlifts (205/155)
25 Box Jumps (24"/20")
50 Pullups
100 Wall balls (16/14)
200 Double Unders (sub. 600 su)
400 meter Run with Plate (35/25)

Tuesday 8/2/11

WOD
3 rounds for time:
9 Clean & Jerks (135/95)
12 Box Jumps
15 push ups
__________________
Alternating Tabata -8x
reverse situps
planks