Monthly Archives: October 2014

STRENGTH Clean + Hang Clean + Front Squat 6×1 @ 85% of 1RM OT2:00 METCON (For Time) 31 HAUNTED box jumps @30/24″ 31 ALL HALLOWS EVE strict pullups 31 LURKING push ups 31 LIVING DEADlifts @225/155# 31 OGRE kipping pullups 31 WEREWOLF weighted walking lunges @70/50# 31 EERIE kettlebell swings @70/50# 31 EVIL chest toContinue reading “FRIDAY”

Don’t forget this Saturday is the KidsFit costume WOD. The adult costume WOD is next Thursday the 6th, all day. STRENGTH Rear Rack Jerk – 1RM METCON (AMRAP in 12:) 2 Bar Muscle Ups 4 HSPU 8 hang power cleans @95/65#

Andrea is off on her journey around the country. We all wish her the best of luck and can’t wait to see her back in the gym with us again. STRENGTH Box Squat  50% Bar Weight +Band Tension – 10×2 OTM METCON (EMOM, As many rounds as possible (Goal: 20 Minutes) Odd Minutes: 30 DoubleContinue reading “WEDNESDAY”

We have some members competing this weekend in Indianapolis. It is a two person team comp. We have Josh and Brendan, Deb and Teresa, and Allie and Allison. Wish them good luck, we will keep you updated on Saturday. STRENGTH Push Press @50% + bands, 8×3 OTM METCON (For time) 10-8-6-4-2 Power cleans @135/95# 5-5-5-5-5Continue reading “TUESDAY”

STRENGTH Squat snatch + Hang Squat Snatch + OHS @85%, OT 2:00 for 6 minutes METCON (30:00 to complete as many rounds as possible) 3 x 800m run w/:45 rest Rest 3:00 3 x 400m run w/:30 rest Rest 3:00 3 x 200m run w/:15 rest Rest 3:00

STRENGTH Back squat 2RM w/3sec pause after each rep METCON “Isabel” (For time) 30 snatches @135/95#

STRENGTH SKILL METCON (AMRAP in 10) 2 Deadlifts @275/175# 5 burpees 4 deadlifts 5 burpees 6 deadlifts 5 burpees * and so on until time is up

Here is a video from California Strength on the Clean and tips to improve. I have been to there seminar and these guys are awesome. You may here a thing or two me and Bridget say to you. STRENGTH 1 Squat Clean + 2 jerks, 1RM (For Time:) *in a team of three* 600 meterContinue reading “THURSDAY”

WELCOME TO THE MUSCLE UP CLUB ANTHONY!! STRENGTH Floor Press w/3 sec pause – 1RM METCON (10 Minute AMRAP:) 1 Rope Climb 5 Strict HSPU 10 KB Swings @70/50# 15 double unders

New shirt to be out soon! The CFHG Hero T-shirt. Hoodies will be available as well. Keep a look out for the order if planing on getting them. OR STRENGTH Back Squat @80% – 10×2 OTM METCON (For Time:) 15 Cleans @155/100# 30 Toes-to-Bar 30 Box Jumps @24″/20″ 15 Muscle-ups 30 Dumbbell KB Push PressContinue reading “TUESDAY”

STRENGTH Snatch – 1RM CONDITIONING (3 rounds or 30 min) Run 800m rest 3min run 600m rest 3min run 400m rest 3min run 200m rest 5min.

Floor Press @45% – 8×3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close) (Death by) 1 Thruster, Adding 1 Rep Per Round until Failure @95/65# 4 burpees

STRENGTH Anderson Front Squat – 1RM METCON (For Time:) 400 meter run 21 HSPU 21 Goblet squats 70/50# 400 meter run 15 HSPU 15 Goblet Squats 70/50# 400 meter run 9 HSPU 9 Goblet Squats 70/50#

STRENGTH Ring Dips METCON (AMRAP in 10 minutes) 2 box jumps @24/20″ 2 push press @115/75# 4 box jumps @24/20# 4 push press @115/75# 6 box jumps @24/20″ 6 push press @115/75# And so on in that pattern as far up the ladder as you can get.

We have another make the bar muscle up club. Congrats Leal!! STRENGTH 2 Power Cleans + 1 Jerk – Max METCON (For Time) 10 hang power cleans @225/145# 30 double unders 8 hang power cleans @225/145# 25 double unders 6 hang power cleans @225/145# 20 double unders 4 hang power cleans @225/145# 15 double undersContinue reading “WEDNESDAY”

Congrats to John Wimmer and Josh Echevarria on getting their first bar muscle up. STRENGTH Shoulder Press – 3RM METCON (For Time:) 21 OHS @95/65# 21 KB Swings @50/35# 3 Rope Climbs 15 OHS 15 KB Swings 2 Rope Climbs 9 OHS 9 KB Swings 1 Rope Climb

STRENGTH Back Squat OTM @75% – 10×2 METCON (10 Rounds:) 15 wallballs 20/14# 2 Bar Muscle Ups

ARE YOU ROGUE? STRENGTH Hang Power Snatch + OHS + Snatch -1RM CONDITIONING 11 shuttle sprints w/partner 1 shuttle run = partner one run 25 yards down and back, 50 yards down and back Then partner two run 25 yards down and back, 50 yards down and back *so each partner should have 11 sprintsContinue reading “SATURDAY”

STRENGTH Floor Press OTM @50#, 15×3 (5 Sets Wide, 5 Sets Middle, 5 Sets Close) METCON For Time: 10 C2B pull-ups 25 wallballs @20/15 25 Push Press @115/85# 25 Burpee Box Jumps @24/20″ 25 Sit Ups 25 Double Unders 10 C2B pull-ups

Tim made it up the rope! STRENGTH Box Squat – 1RM METCON (21-15-9 for time) OHS @95/65# Burpees

“STONES” STRENGTH Clean @70% – 12×1, OT:45 METCON “Grace” 30 Clean and Jerks @135/95#

Friday is pizza night for us. Here is how I replaced it to stay PALEO and get that 0 point. These are Almond Flour Pizzas. We made the sauce out of tomato sauce and added in Italian seasonings until we liked the taste. Ingredients -2 Cups Almond Flour -1/2 tsp. Garlic Powder -1/2 tsp. SaltContinue reading “TUESDAY”

My Sunday pancake fix was easy to deal with. I made these awesome sweet potato pancakes. They are quick, easy and taste like pumpkin pancakes. Makes 3 pancakes and serves 1 Ingredients: 2 large eggs 1 small organic sweet potato or 1/2 large sweet potato 1/2 teaspoon pumpkin pie spice OR 1/3 tsp cinnamon +Continue reading “MONDAY”

STRENGTH Deadlift – 1RM METCON (For Time) Row 1000m 50 Thrusters @45/35# 30 KB swings @50/35#

Do to Friday Night Lights this week we will be closing the 5:30 and 6:30 pm. If you can make it, head over to Stone Age CrossFit with us and get your workout in. STRENGTH Clean & Jerk – 1RM CONDITIONING (For time) 1 mile

DON’T FORGET THIS SATURDAY!! STRENGTH Strict Press Against Singled Micro Mini (Under 185 lb. Max) or Mini (Over 185 lb. Max) Bands, 50% Bar Weight – 8×3 OTM METCON (5 Rounds:) 10 Push Press @155/115# 20 C2B Pull Ups 20 Burpees