CrossFit Revelation

8/24/10

The Warrior Dash is coming up soon and we need to get a total head count of people coming. Not only do I need to know if you are coming, but how many people are coming with you?  Let me know so we can plan our transportation and have some fun!

Globo vs Box

Warm Up

Part A:

Jerk

1-1-1-1-1

90%-90%-100%-100%+

Part B:

3x

20 box jumps

20 chest to bar pull ups

20 wall balls

We’ve done this before, look back in your records to see your time!

7/31/10

Thank you everyone for the birthday wishes, I do appreciate it.

Today is the last day of the month, if everyone could have their August dues in next week it would be greatly appreciated!

There is only 9am Class today! Classes on Sunday are cancelled.

Read all about the box squat

Box Squat

Warm Up

Part A: Press

9×3 @ 50% 1 RM

Part B:

2x

3 Overhead Squats w/ 135/95#

6 Push Jerks

9 Hang Power Cleans

12 Deadlifts

400 meter run

6/8/10 WOD

Warm Up

Part A:

5 Min Kip Practice

Part B:

DT

5 Rounds

12 Deadlifts 155/115#

9 Hang Power Cleans 155/115#

6 Push Jerks 155/115#

2/14/2010

GET INSPIRED…

Warm up

Part A:

Thank you to The Savage Society (CrossFit New Hampshire) for this workout!

The Round/Rep Scheme Explained…
“There are 9 total rounds in this WOD, all of which begin with 9 Medicine Ball Cleans (20lbs). Each round beyond the first adds another CrossFit Fundamental Movement x 9 reps, so round two has Med Ball Cleans x 9 and Push Jerk x 9 for a total of 18 reps. Scale loads as necessary, and as always safety is paramount. The order of movements added each round is as follows (check the image for the table chart we used to keep things simple):”
Medicine Ball Cleans (20lbs, 14lbs)
Push Jerk (65lbs, 45lbs)
Overhead Squat (65lbs, 45lbs)
Sumo Deadlift High-Pull (95lbs, 65lbs)
Push Press (65lbs, 45lbs)
Front Squat (65lbs, 45lbs)
Deadlift (95lbs,65lbs)
Press (65lbs, 45lbs)
Air Squat

2/2/10 WOD

Make a list of artists you want to listen to while at the gym in the comments section and I will do my best to make a playlist.

Warm up

Push Jerks

5-5-5-5-5

Tabata Sit-ups

1/7/10 WOD

Warm up

Hair of the Dog

5 Rounds

3 Power Snatches w/ 95 lbs

5 Overhead Squats w/ 95 lbs

7 Push Jerks w/ 95 lbs

1/5/10 WOD

Warm up

As a group of 3 complete all of the reps between you.  This means you can break them up any way you want, just as long as a team all reps are completed.  When one teammate comes off the bar, all members off the team are required to rotate.

100 pull ups

200 hang cleans w/ 95 lbs

300 Press/ Push Press/ Push jerk  (do whatever you need to) w/ 95 lbs

If you are doing this workout by yourself, divide all the numbers by 3 and see how fast you can get through it.   The  goal is to keep a quick tempo and keep moving.

1/3/10 WOD

Warm up

Push Jerk

5-5-5-5-5

12/21/09 WOD

Warm up

Strict Press: 1,1,1,1,1

Push Press: 3, 3, 3, 3, 3

Push Jerk: 5, 5, 5, 5, 5

Post weights in comments

11/24/09 WOD

Warm up

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

CrossFit Lumberjack Ft Hood tribute video