Classes start at 0700 today and they run until Noon. Back again from 4-6pm
WOD: For Time…
400 meter Kettlebell Walk/Run (M-53# W-35#)
50 Pull Ups
400 meter Kettlebell Walk/Run
you can carry the kettlebell any way you chose. Like a suitcase, like a baby, like a boom box etc…
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 090510.
Correy Geno: Papa bear, Mama bear, and Baby bear
Congrats to Coah Hosey for his completion of the Kettlebell Certification!!!! Almost through the week and we will be back to normal hours next week!! Thank you for all your patience
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 090826.
CrossFit Motorpool, Iraq
Thank you everyone for your understanding while I and the bulk of the instructors are away…and by bulk I didn’t mean you Hosey. Though we’ve been out of the box, we haven’t missed an opportunity to share the wonders of Crossfit with soon to be SWAT operators from several different cities and counties from Florida. Burpees have been the talk of class as well as this morning’s game of Crossfit Baseball.
Thank you to Coaches Sev and Amy from all of us for taking care of business while we’re gone.
An update on our friend Matt Nixon: Word is that Matt will be released from the hospital tomorrow but has a long road to a full and complete recovery. We’re pulling for you Matt….
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments.
Compare to 040513.
Slick Rock, Moab, Utah
Reminder, the gym’s schedule has temporarily changed….classes from 4-6pm today.
WOD: AMRAP in 15 Minutes of:
10 Hang Power Cleans
20 Kettle Bell swings (w-35# M55#)
1 Rope Climb
IMPORTANT PLEASE READ!!!!!! IMPORTANT PLEASE READ!!!!! IMPORTANT PLEASE READ!!!!!
THERE ARE SOME VERY IMPORTANT CHANGES TO THIS WEEK’S GYM SCHEDULE. I APOLOGIZE FOR THE INCONVENIENCE. HERE IS THE GYM SCHEDULE FOR THE WEEK. COACHES SEV AND AMY WILL BE RUNNING ALL CLASSES. NO COACHES, NO WORKOUT.
MONDAY: 4PM UNTIL 6PM
TUESDAY: 4PM UNTIL 6PM
WEDNESDAY: 4PM UNTIL 6 PM
THURSDAY: 10AM UNTIL NOON AND 4PM UNTIL 6
FRIDAY: 10AM UNTIL NOON
IF YOU HAVE ANY QUESTIONS PLEASE CONTACT SEV @ 207-6439
WOD: 5 Rounds for time of…
400 meter run
120 jump rope singles or 50 Dbl. unders
20 Wall Ball shots
Our thoughts and wishes for a speedy recovery go out our friend and member Matt Nixon who was severely injured over the weekend.
Please be advised that during the following two weeks it will be necessary for us to make some changes to the gym schedule. The majority of the Coaches will involved hosting and teaching a basic SWAT operators school and will be unavailable. We are still ironing out the details of the changes at this time. We will do our best to preserve as much of the regular schedule as possible. Thank you in advance for your understanding.
Did you eat Paleo today?
Friday’s WOD:
5 Rounds for time of:
15 Squat Cleans
30 Push Ups
Saturday afternoon’s class with Rocky will be moved from 2 O’clock to 3 O’clock.
Thank you to everyone who attended the Crossfit Nutrition class last night. Remember if you have any questions or need help with your eating plan to let one of your coaches know. We can even arrange to Jose and Bob come to your house and “remove” all of the cookies, pop tarts and other evil foods.
Today’s programming is by Coach Sev, enjoy….
For time complete:
5 Rounds of: 400 meter run
15 Deadlifts (M200# W165#)
15 Pull Ups
Beautiful aint it…….
Don’t forget tonight at 6pm Rob will be holding our first Crossfit Nutrition class at the box. Cost is $20. Please plan on bringing a lawn or beach chair as seating is limited.
WOD:
Take 4 minutes and no longer after you warm up to find your 1 Rep max shoulder press.
Rest for 10 seconds after that 1 Rep Max effort
Tabata Push Ups (20 sec. of work followed by 10 sec. of rest for 4 minutes)
Rest for 10 seconds
Kettlebell swing as many reps as possible in 4 minutes (M-53# W -35#)
First pick a partner….
next pick six from the following list of movements….
300 Single Jump Ropes
100 Pull Ups
100 Knees 2 Elbow
50 Handstand Pushups
200 Pushups
40 C&J with 155# m 115# w
50 Dumbbell Push Press 45#
50 Burpee Box Jumps
100 Burpees
80 Wall Balls