151102-151106

Monday 151102 

For Time:  

15-12-9

C&J 135/95

C2B pull-ups.  

Post time.  

 

Tuesday 151103 

skilz with Marcie

 

  Wednesday 151104

5x2 minute rounds of  

5 Burpees

150m shuttle run (3x50) 

Max thruster 135/95

Post five separate thruster scores.  

 

Thursday 151105 

In front of a clock set for 12 minutes:

1 minute of 30/24-inch box jumps
1 minute of 115/75-lb. sumo deadlift high pulls
2 minutes of 30/24-inch box jumps
2 minutes of 115/75-lb. sumo deadlift high pulls
3 minutes of 30/24-inch box jumps
3 minutes of 115/75-lb. sumo deadlift high pulls

Post red to board.  

Friday 151106 

Buddy "Almost" Tabata

16x 20 sec sets, alternate with bud. No transition time. Score total reps. 

Pullups

pushups

situps

squats

 

  

  

 

151026-151030

Monday 151026

12 mm AMRAP

10x Deadlift 155/115

10x Boxjumps

 

Tuesday 151027 

skilz with Marcie

 

Wednesday 151028 

Tabata for sum of low score

Pushups

Situps

WallBall shots 20/12

KBSwings 1.5/1.0

Row Cal

 

Thursday 151029 

Grace

30x Clean and Jerk 135/95

 

Friday 151030 

chipper

100 cal row

80 SDHP 1.5/1.0

60 Burpees

40 Db Snatches 55/35

20 RingDips

151012-151016

Monday 151012 

Regular hours for Columbus Day

Masters event 3 2015

3RFT

10x Ground to Overhead 95/65

200m shuttle sprint (4x50) 

post time

 

Tuesday 151013

Skilz with Marcie

 

Wednesday 151014 

21-15-9 

DB front squat 55/35

Burpees

Post time.  

 

Thursday 151015 

For time: 

30x Deadlift 185/115

30 Cal row

30x Overhead squat 95/65

post time  

 

Friday 151016 

Buddy WOD  

26 minute AMRAP  

Buddies alternate rounds while the pair ascends the ladder as far as possible. 

1-2-3-4-5-6-7-8-9-10-11...

of:  

Kettlebell swings 1.5/1.0

Pushups

Toes to bar

Post rounds. 

151005-151009

 Monday 151005

Fran

21-15-9 reps for time of:
95/65-lb. thrusters
Pull-ups

Post time to comments.

 

Tuesday 151006

skilz with Marcie.  

 

Wednesday 151007

Helton

3 rounds for time of:
Run 800 meters
45/25-lb. dumbbell squat cleans, 30 reps
30 burpees

Post time to comments.

 

 Thursday 151008

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

225/155-lb. deadlifts
Strict handstand push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
155/115-lb. power cleans
Wall-ball shots 20/14

Post reps completed for each couplet to comments.

 Friday 151009

Please remember that there is no 6:30pm class today. Beginners may use the 5:30 class today. Let's get on with the weekend!!   

7 rounds for time of:

95/65-lb. sumo deadlift high pulls, 10 reps
10 ring dips

Post time to comments.

150928-15102

Thanks to Manny and Brian, there will be several weeks of Firewood Splitting WODs as we attack the pile from the massive White Oak that crunched their house early Sunday AM.  Big shout out to JohnWayne and High Country Tree Service for getting on this!!!  Please see DJ to help the guys out in a tangible way. 

Monday 150928
4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit ups
Post time to comments.

Tuesday 150929
Skilz with Marcie

Wednesday 150930
5 rounds for time of:
15-ft. rope climb, 1 ascent
12 Toes-to-bars
15-ft. rope climb, 1 ascent
12 Burpees
Post time to comments.
(Adequate leg protection MANDATORY!!!!)
 

Thursday 151001
Nancy
5 rounds for time of:
400-meter run
95-lb. overhead squats, 15 reps
Post time to comments.

Friday 151002

No Friday 6:30 pm class today. 
Buddy Jennifer
Buddy A works for 13 minutes exactly, then Buddy B works for 13 minutes to Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Post rounds completed to comments.

 

150921-150925

Monday 150921
Tabata Low Scores and All Reps
Mt Climbers
Push Press 75/55
Sumo DeadLift HP 75/55
Jingle Jangles
Ring Pushups

Tuesday 150922
Skilz with Marcie

Wednesday 150923
21-15-9
Front Squats (135/ 95)
Burpee Pull Ups

Thursday 150924
5 RFT
750m row
3 minute rest
Post the five splits.

Friday 150925
Buddy WOD:
25 Minute AMRAP, Alternate rounds.
100 meter farmer carry 55/ 35
10 Plate G20H 45/35
100 Meter Plate OH carry 45/35

 

150914-150918

Monday 150914
15 Min AMRAP
20 Walking Lunges
15 KBS 1.5/1.0
10 Ring pushups
Post rounds.

Tuesday 150915
20 minute Ladder
15x Clean and Jerk 75/55 (Comp 135)
1 minute rest
15x Clean and Jerk 95/75 (155)
1 minute rest
15x Clean and Jerk 115/95 (185)
1 minute rest
15x Clean and Jerk 135/115 (225)
1 minute rest
15x Clean and Jerk 155/135 (245)
1 minute rest
Continue by adding 20# (Comp+40#) each round.
Post reps and max weight.

Wednesday 150916
Choice WOD
"Karen"
150x Wallball shots 20/14
OR
25x Rope Climb for time. (must have your own, adequate, LEG PROTECTION!!!)
Post time.

Thursday 150917
100x Doubleunders (300 SU)
50x cal Row
25x DB Stepups 45/25 @ 24"/20"
Post time.

Friday 150918
4 RFT
50 Air squats
400m run
Coaching staff may be taken away on call...be ready to pick a leader, Warm up well, and push out the best squats and running as a class. 
Post time
 

Saturday 150919
SPARTAN SPRINT-Fort Bragg
Foundations Class 9-11, Coaches Marcie and JC
 

150907-150912

File Sep 06, 08 32 39.jpeg

MONDAY 150907
CLOSED FOR LABOR DAY

TUESDAY 150908
Skilz with DJ: Hollow Body w/ Handstands&Rings

Wednesday 150909
“Chelsea”
Every minute on the minute for 30 minutes perform:
5 pullups
10 pushups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.

Thursday 150910
Complete as many rounds as possible in 10 minutes of:
115-lb. sumo deadlift high pulls,
10 reps10 burpees, jumping over the barbell
Post rounds completed to comments.

Friday 150911
Buddy WOD, Alternate each round
AMRAP 22 minute
200 foot sprint
5 R-KBS 2.0/1.5
10 Abmat Situps
Post total rounds to Board

Saturday 150912
Open Gym TBA (need someone to open/close) due to
PATRIOT DAY WOD at GENX CrossFit in Hendersonville
Sign up on www.CommunityFitnessEvents.com
PLEASE drop me a text if you are going!!!!  828-553-7860, DJ

Here’s the WOD info:
EVENT SCHEDULE
September 12, 2015
9:00 AM – 1:00 PM
GenXCrossFit
158 McCall Street
Flat Rock, North Carolina 28731
* Athletes must be present and Signed In by 8:30 AM

WORKOUT DESCRIPTION
Join GenXCrossFit as we help to raise money for a great organization (Sheepdog Assistance) in a fun Charity wod in memory of Marine Lance Cpl. Jessie A. Cassada killed in action at age 19 during Operation Enduring Freedom, and in memory of Army Chief Warrant Officer 2 Terry L. Varnadore II killed in action at age 29 during Operation Enduring Freedom.
19 calorie row
29 thrusters 75/55
200 meter sandbag run
Water grenade toss/ 10 burpee penalty
25 pull-ups
50 push ups
75 air squats …
(Editor’s note: Not sure if there is a section repeated or a typo on the site…so be ready for anything!  DJ)

150831-150914

Monday 150831

Complete as many rounds as possible in 15 minutes of:

10 Kettlebell swings, 1.5/1.0 pood

10 Box jumps, 24/20 inch box

10 Toes to Bar

 Post rounds completed to comments.

 

Tuesday 150901

Modified from “Daniel”  

10 Burpees

400m Run   

21x Thruster 95   

800m run  

21x Thruster 95   

400m run

10 Burpees   

 

Post time to Board.

Wednesday 150902

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

 

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.

 

Thursday 150903

5 RFT

10x KB Snatch (5rt/5lt) 1.5/1.0

10x One armed KBC&J (5rt/5lt) 1.5/1.0

200” DB Farmer’s Carry 55/35

Post time.

 

Friday 150904

Deck of Cards:

Alternate leg Lunges

Renegade Pushups (without manmakers)

KB SDHP

DB Pushpress

Jokers are “wild” haha

Ace=1, Jack=11, Queen=12, King=13

Each person goes through their own deck as fast as possible and AHAP.

 Post Class time to Board.

Scale to efficient execution of this high rep WOD. 

Saturday 150905

Open Gym 9-11am and The possibility of a SPECIAL WOD with Marcie...Save the morning!!!!

150824-150828

 

Monday 150824

"Elizabeth"
21-15-9 reps for time of:
Cleans 135/95
Ring dips
Post time to comments

 http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv

Tuesday 150825

Skills with DJ

Wednesday 150826

Mini “Roney”
2 rounds for time of:
Run 200 meters
11x Thruster, 135(+)/115(m)/75(f)
Run 200 meters
11x Push press, 135/115/75
Run 200 meters
11x Push up, 11 reps
Post time.

Thursday 150827

Three rounds for time of:
500 m Row
12x Deadlifts: body weight
21xBox jump, 20 inch box
Post time.

Come on in, Warm up and get on it--rolling admissions during peak crowds.  Rowers are first come, first served. 15 minute limit!

Friday 150828

“Pet Rock”
Chip away at the following reps (in order) while one buddy holds the pet rock (70-rx+/53-m/44-w);  trade as needed:

200m Run together (leave your Pet at the Gym)
250m Row each (you are now holding your pet)
25 Pullups
50 Burpees total
75 AbMat Situps total
100 Squats total
250m Row each
200m Run together (Leave your Pet at the Gym)
Post time.

150817-150821

Monday 150817
Whole or half"Hotshots 19" (40-60min whole/ 20-30min half)
Six rounds for time of:
30x Squats
19x Power Clean 135/95
7x Strict Pull-ups
400 m Run
Post time.

Tuesday 150818
Skills with DJ

Wednesday 150819
12 min AMRAP
15x Front Squat 135/95
7x Pushups
Post rounds.
No Rack.

Thursday 150820
Warmup: run to Brevard College track
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backward
 Post time.
 
Friday 150821
2 person Team WOD
Complete the following any way you want with only one working at a time.
At the start and every five minutes-100 meter run (together).
100x T2B
100x Medball Jingle Jangle 20/12 (not OH)
100x pushups
100x Box Steps 20
100x Plate G2OH 45/35
100x Cal row
 Post time.

150810-150814

Monday

Four Elements,
3 minute AMRAP for each element with 1 minute rest between.

Plate G2OH 45/35
Russian KBS 1.5/1.0
SDHP 2.0/1.5
Wallball Shots 20/12

Post reps for each element.
Original CFB programming.

Tuesday

Skills with Marcie

Wednesday

"Donny"
21-15-9-9-15-21 reps for time of:
Deadlift 225/165
Burpee

Post load and time to comments.
25 minute limit.

Thursday

"FROPE"
21-15-9 Thrusters 95/65
7-5-3 Rope climbs. 

Post time to board. 

Leg protection Required!!!!!

CFB Original programming and name.

Friday

Friday Buddy WOD
Each pair will work together (working one at a time) to share in the completion of:
800m Chuck Carry 80/40
100x Tire Flips
800m Farmer’s carry 55/35
100x Tire Strikes
100x Burpees

Post time to board. 

CFB Original Programming

150803-150808

Monday

METCON
Five rounds for time:
10x Burpee Box-jumps 24/20
10x American KBS 1.5/1.0
10x Toes to Bar

Post time to board

Tuesday

Skills with Marcie

Wednesday

16 min AMRAP
6x Alternate Arm DB Power Snatch 55/35
     (L-R-L-R-L-R)
9x HR Pushups
12x Air Squats

Post rounds and partial to Board.

Thursday 

5RFT
7x Strict Pullups
9x DB WTD Box Steps
     35#+20”Rx men/20#+20”Rx women
11x SDHP 2/1.5

Post time to Board

Friday

Buddy WOD rain or shine!
Buddy A rows 500m while Buddy B runs 400m
Trade tasks once BOTH buddies are finished.

Repeat for a total of 4 complete cycles.
Each buddy will have run 1600m and rowed 2k

Post time to board.

Saturday

Foundations Class 9-11am

150727-150731

Monday

25 minute AMRAP 
For total reps of:

50 Burpees
50 Abmat Situps
50 Squats
50 R-KBS 1.5/1.0
50 DB Push Press 35/25

Post total reps to Board
Program timer 3

Tuesday

Skills with Marcie

Wednesday

Hump-day Pyramid
5-10-15-20-15-10-5
Thruster 75/55
Cal row 

Post time to Board.

Thursday

For time:
20x Deadlift 275/195
30x DB snatch 55/35
40x Kettlebell swings, 1.5/1.0 pood
50x Wall ball shots, 20/14 pound ball

Post time to comments.

Friday

Buddy WOD: 
One bud works at a time—trade often, 
one apparatus per team.

For max team reps.
4 minute stations, 1 minute rest between.
Pullups
SDHP 2.0/1.5
Tire Flips
Wtd Jingle Jangles 20/12
Renegade MM 35/25

Post total reps to Board.

150720-150724

Monday

21-15-9
WallBall situps (hit your height on the wall) 20/12
MedBall Cleans 20/12

Post time to board.

Tuesday

Skills with Marcie

Wednesday

3 RFT
15x Hang Power Clean 135/105
15x Over-bar-burpees

Post time to Board

Thursday

5x DB Front Squat (FS) 45/25
100m Run
10x DB FS
200m Run
15x DB FS
300m Run
20x DB FS
400m Run
20x DB FS
300m Run
15x DB FS
200m Run
10x DB FS
100m Run
5x DB FS

Post Time for Pyramid to Board.

Friday

“Tabata This”
Five Tabata stations; eight cycles per station; one minute transition; Sum of LOW scores.
Row for Cals
Air Squats
Pullups
Pushups
Abmat Situps

Post sum of low scores to board.