CrossFit Lincoln: Forging Elite Fitness in the Capital City

Saturday 120204

2012-02-03T18:00:00.000-06:00

Team WOD at 9am
Gym opens at 8am

Friday 120203

2012-02-02T18:00:00.001-06:00

Black/Red Band:
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wallballs, 20#/14#
Box jumps, 24”/20”
KB swings, 53#/35#

White Band:
50-40-30-20-10 rep rounds of:
Wallballs, 14/10#
Box jumps, 20/14"
KB swings, 44#/26#

Novice:
35-25-15-5 rep rounds of:
Wallballs
Box jumps
KB swings

Thursday 120202

2012-02-01T18:00:00.000-06:00

Rest Day!

Wednesday 120201

2012-01-31T18:00:00.000-06:00

3 rft
12 front squats, 135#/95#
12 Burpee pullups

Tuesday 120131

2012-01-30T18:00:00.001-06:00

Black/Red Band
"Filthy Fifty"
For time:
50 Box jump, 24”/20”
50 Jumping pull-ups
50 KB swings, 35#/26#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45#/25#
50 SDHP w/KB, 35#/26#
50 Wall ball shots, 20#/14#
50 Burpees
50 Double unders

White Band:
2 RFT:
25 Box jump, 20/14"
25 Jumping pull-ups
25 KBS, 35/26#
Walking Lunge, 25 steps
25 Knees to elbows or banded K2E
25 Push press, 45/25#
25 SDHP w/KB, 35/26#
25 Wall ball shots, 14/10#
25 Burpees
25 Double unders or 50 single unders

Novice:
35 Box jump
35 Jumping pull-ups
35 KBS
Walking Lunge, 35 steps
35 Banded K2E
35 Push press
35 SDHP w/KB
35 Wallball shots
35 Burpees
35 Double unders or 70 single unders

Monday 120130

2012-01-29T18:00:00.001-06:00

Black/Red/White/Novice
Back Squat 3-3-3-3-3 reps

Sunday 120129

2012-01-28T18:00:00.000-06:00

Rest Day!

Saturday 120128

2012-01-27T18:00:00.000-06:00

Team WOD

Friday 120127

2012-01-26T18:00:00.001-06:00

Black Band
For time:
Run/Row 800m
30 Muscle-ups
Run/Row 800m

Red Band
For time:
Run/Row 800m
30 CTB Pullups
30 Dips
Run/Row 800m

White Band
For time:
Run/Row 800m
30 Banded Pullups
30 Banded Dips
Run/Row 800m

Novice:
For time:
Run/Row 800m
60 Jumping Pullups
60 Pushups
Run/Row 800m

Thursday 120126

2012-01-25T18:00:00.000-06:00

Rest Day!

Wednesday 120125

2012-01-24T18:00:00.000-06:00

For time:
Run/Row 800m
Clean and Jerk, 30 reps
Run/Row 800m

Tuesday 120124

2012-01-23T18:00:00.000-06:00

Deadlift 3-3-3-3-3 reps

Monday 120123

2012-01-22T18:00:00.000-06:00

"Nate"20min AMRAP2 muscle-ups4 handstand pushups8 KB swings, 70#/53#

Sunday 120122

2012-01-21T18:00:00.000-06:00

Rest Day!

Saturday 120121

2012-01-20T18:00:00.000-06:00

Team WOD

Friday 120120

2012-01-19T18:00:00.001-06:00

Black Band:

"Badger"
3 rft
30 Squat cleans, 95#/65#
30 Pullups
Run/Row 800 meters

Red Band:

3 rft

30 Squat cleans, 75#/55#

30 Banded pullups

Run/Row 800 meters

White Band:

3 rft

30 Power cleans, 75#/55#

30 Banded pullups or ring rows

Run/Row 800 meters

Novice:

3 rft

20 Power cleans

20 Jumping pullups or ring rows

Run/Row 400 meters

Thursday 120119

2012-01-18T18:00:00.000-06:00

Rest Day!

Wednesday 120118

2012-01-17T18:00:00.001-06:00

Black/Red/White and Novice:

Clean and Jerk 1-1-1-1-1-1-1 reps

Tuesday 120117

2012-01-16T18:00:00.000-06:00

"Moon"
7 rft
45#/25# dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
45#/25# dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent
Alternate feet in the split snatch sets.

Monday 120116

2012-01-15T18:00:00.001-06:00

Black Band

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95#/65# Thruster
Pullups

Red Band

21-15-9 reps for time of:

75/55# Thruster

Pull-ups (Banded if needed)

White Band

21-15-9 reps for time of:

55/35# Thruster

Pullups (Banded or Ring rows if needed)

Novice

21-15-9 reps for time of:

Thruster

Jumping pullups or ring rows

Sunday 120115

2012-01-14T18:00:00.000-06:00

Rest Day!

Saturday 120114

2012-01-13T18:00:00.000-06:00

Team WOD

Friday 120113

2012-01-12T18:00:00.002-06:00

Black/Red Band
"Small"
3 rft
Row 1000 meters
50 Burpees
50 Box jumps, 24"/20”

White Band
3 rft
Row 1000 meters
35 Burpees
35 Box jumps, 20"/14"

Novice
3 rft
Row 750
25 Burpees
25 Box jumps, 20"/14"

Thursday 120112

2012-01-11T18:00:00.000-06:00

Rest Day!

Wednesday 120111

2012-01-10T18:00:00.001-06:00

For time:
225#/185# Deadlift, 21 reps
50 Squats
135#/95# Push press, 21 reps
225#/185# Deadlift, 15 reps
50 Squats
135#/95# Push press, 15 reps
225#/185# Deadlift, 9 reps
50 Squats
135#/95# Push press, 9 reps

Tuesday 120110

2012-01-09T19:03:00.001-06:00

Black/Red/White/Novice
Push Jerk 2-2-2-2-2-2-2-2-2-2 reps
And...Push Jerk 3 sets of 15 reps (rest as needed between sets to get all unbroken, load up to athlete)

Paleo Baseline WOD #1
CrossFit Total
1 rep max of
Back Squat, Shoulder Press, Deadlift

Monday 120109

2012-01-08T18:00:00.000-06:00

3 rft
50 Double-unders
25 Wallball "2-fer-1s", 20#/14#

Sunday 120108

2012-01-07T18:00:00.000-06:00

Rest Day!

Saturday 120107

2012-01-06T18:00:00.000-06:00

Team WOD

Friday 120106

2012-01-05T18:00:00.002-06:00

2011 CrossFit Games Regional Workout 6
Black/Red Band
For time:
Row 20 calories
30 Burpees onto a 45# plate
45#/25# Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45/25lb plate held overhead
150 foot Sprint

White Band:
Row 20 calories
30 Burpees
35/15# Two-arm dumbbell ground-to-overhead, 40 reps
50 Knee to elbows (banded if needed)
100 foot walking lunge
150 foot sprint

Novice:
Row 20 calories
20 Burpees
25/15# Two-arm dumbbell ground-to-overhead, 25 reps
30 Knee-to-elbows (banded if needed)
100 foot walking lunge
150 foot sprint

Thursday 120105

2012-01-04T18:00:00.000-06:00

Rest Day!

Wednesday 120104

2012-01-03T18:00:00.001-06:00

2011 CrossFit Games Regional Workout 4
Black Band:
For time:
100 Pullups
100 KB swings, 53#/35#
100 Double-unders
100 OHS, 95#/65#

Red Band:
100 Pullups (Banded if needed)
100 KBS, 44#/26#
100 Double-unders or 200 single-unders
100 OHS, 75#/45#

White Band:
100 Banded Pullups, Jumping Pullups or Ring Rows
100 KBS, 35#/26#
100 DU's or 200 SU's
100 OHS, 55#/35#

Novice:
3 Rounds for time of:
25 Banded Pullups, Jumping Pullups or Ring Rows
25 KBS
25 DU's or SU's
25 OHS

Tuesday 120103

2012-01-02T18:00:00.001-06:00

"Nancy" 

Black/Red Band
5 rounds for time of:
400 meter run 
95#/65# Overhead squat, 15 reps

White Band
5 rounds for time of:
400 meter run
75#/45# Overhead squat, 15 reps

Novice
4 rounds for time of:
400 meter run
Overhead squat, 15 reps (load determined by trainer)

Monday 120102

2012-01-01T18:00:00.000-06:00

Power clean 1-1-1-1-1-1-1 reps

Sunday 120101

2011-12-31T18:00:00.000-06:00

Rest Day!
Enjoy the start of the new year!!!

Saturday 111231

2011-12-30T18:00:00.000-06:00

Team WOD

2011 CrossFit Games Regional Workout 3
21-15-9 reps for time of:
Deadlift, 315#/225#
Box Jumps, 30"/24”

Friday 111230

2011-12-29T18:00:00.000-06:00

2011 CrossFit Games Regional Workout 1
For time:
Run/Row 1000m
30 HSPU
Row 1000m

Thursday 111229

2011-12-28T18:00:00.000-06:00

Rest Day!
Join us for an open gym.

Wednesday 111228

2011-12-27T18:00:00.002-06:00

Black Band:
15 minute AMRAP:
15 Sumo-Deadlift High Pulls, 115/85#
30 second L-sit hold

Red Band:
15 minute AMRAP:
15 SDHP, 95/65#
30 second L-sit hold

White Band:
15 minute AMRAP:
15 SDHP, 75/55#
30 second banded L-sit hold

Novice:
15 minute AMRAP:
15 SDHP
30 second plank

Tuesday 111227

2011-12-26T18:00:00.001-06:00

Black Band:
For time:
50 Pullups
10 Burpees
40 Pullups
20 Burpees
30 Pullups
30 Burpees
20 Pullups
40 Burpees
10 Pullups
50 Burpees

Red Band:
For time:
50 Banded Pullups
10 Burpees
40 Banded Pullups
20 Burpees
30 Banded Pullups
30 Burpees
20 Banded Pullups
40 Burpees
10 Banded Pullups
50 Burpees

White Band:
For time:
50 Jumping Pullups
10 Burpees
40 Jumping Pullups
20 Burpees
30 Jumping Pullups
30 Burpees
20 Jumping Pullups
40 Burpees
10 Jumping Pullups
50 Burpees

Novice:
For Time:
25 Jumping Pullups
5 Burpees
20 Jumping Pullups
10 Burpees
15 Jumping Pullups
15 Burpees
10 Jumping Pullups
20 Burpees
5 Jumping Pullups
25 Burpees

Monday 111226

2011-12-25T18:00:00.001-06:00

Black/Red Band:
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.

White/Novice Band:
Seven rounds of:
35 Double-unders or 70 single unders
1 Snatch (Power or Full)

Sunday 111225

2011-12-24T18:00:00.002-06:00

Merry Christmas to our CrossFit Community! Enjoy your day!

Spiritual WOD:

"Strength is for service, not status. Each one of us needs to look after the good of the people around us, asking ourselves, 'How can I help?'" Romans 15.2 The Message

What is your strength? How are you using it?

Post thoughts to comments.

Saturday 111224

2011-12-23T18:00:00.004-06:00

Saturday Team WOD:

Get at least 1 person to go with you on a 1 mile run.
Then do 100 burpees for time with a 14 minute cap.
So if you aren't done in 14 mins post number completed.

Helpful Hint: do it early in the day before the Holiday meals begin!

Post results and Merry Christmas Eve!

Friday 111223

2011-12-22T21:48:00.004-06:00

Hey Folks, change of plans...we will be open from 9 am -11 am on Saturday morning!

Friday WOD:

Black/Red Band:

4 rounds for time of:

Row 500m

20 pushups

20 box jumps 20"/24"

20 sit-ups

White Band

4 rounds for time of:

Row 400m

15 pushups (from knees if needed)

15 box jumps 14"/20"

15 sit-ups

Novice

3 rounds for time of:

Row 400m

15 pushups (from knees if needed)

15 box jumps 10"/14"

15 sit-ups

Post results and Merry Christmas!

Thursday 111222

2011-12-21T18:00:00.000-06:00

Rest Day!

Wednesday 111221

2011-12-20T18:00:00.001-06:00

Black Band:
"Wilmot"
6 rft:
50 Squats
25 Ring dips

Red Band:
6 rft:
50 Squats
25 Barbell dips

White Band:
6 rft
50 Squats
25 Push-ups

Novice:
6 rft
35 Squats
15 Push-ups

Tuesday 111220

2011-12-19T18:00:00.001-06:00

Black/Red/White/Novice:
Thruster 2-2-2-2-2-2-2

Monday 111219

2011-12-18T18:00:00.001-06:00

Black Band
5 min AMRAP:
3 deadlifts, 275#/195#
7 push press, 115#/80#

Red Band
5 min AMRAP:
3 deadlifts, 225#/175#
7 push press, 105#/65#

White Band
5 min AMRAP:
3 deadlifts, 185#/135#
7 push press, 95#/55#

Novice:
Scale as needed

Sunday 111218

2011-12-17T18:00:00.000-06:00

Rest Day!

Saturday 111217

2011-12-16T18:00:00.000-06:00

3 rft:
21 Front squats, 95#/65#
4 Wall Climbs
30 situps
4 Wall Climbs

Team WOD at 9am!!! Start your weekend with a workout at CFL!!

Friday 111216

2011-12-15T18:00:00.000-06:00

5 rft:
5 Overhead squats, 135#/95#
10 Toes to bar
15 DB Hang squat cleans, 40#/25#
20 Double-unders

Thursday 111215

2011-12-14T18:00:00.000-06:00

Rest Day!
Open gym times throughout the day.

Wednesday 111214

2011-12-13T18:00:00.001-06:00

Black Band:
20 min AMRAP:
Run/Row 400 meters
7 Muscle-ups

Red Band:
20 min AMRAP:
Run/Row 400 meters
7 Chest-to-Bar Chin-ups
7 Ring Dips or Ring push-ups

White Band:
20 min AMRAP:
Run/Row 400 meters
7 Pullups (Banded if needed)
7 Ring Pushups or deficit push-ups

Novice:
20 min AMRAP:
Run/Row 250 meters
7 ring rows
7 push-ups

Tuesday 111213

2011-12-12T18:00:00.001-06:00

Black/Red/White and Novice:

CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Monday 111212

2011-12-11T18:00:00.000-06:00

Black/Red Band
20 min AMRAP:
5 CTB Pullups
10 Wallballs, 20#/14#
15 KB swings, 70#/53#

White Band
20 min AMRAP
5 pullups
10 wallballs, 14#/10#
15 KB swings, 53#/35#

Novice
20 min AMRAP
5 banded pullups or ring rows
10 wallballs, 14#/10#
15 KB swings, 35#/18#

Sunday 111211

2011-12-10T18:00:00.001-06:00

Day of Rest!

Spiritual WOD...Strengthen your Faith:

Commit this passage to memory: “‘For I know the plans I have for you,’ declares the LORD, ‘plans to prosper you and not to harm you, plans to give you hope and a future. 12 Then you will call on me and come and pray to me, and I will listen to you. 13 You will seek me and find me when you seek me with all your heart. 14 I will be found by you,’ declares the LORD.” (Jeremiah 29:11-14)

Saturday 111210

2011-12-09T18:00:00.000-06:00

Team WOD at 9am

Black/Red Band
5 rft:
15 Thrusters, 95#/65#
15 Bar-facing burpees

White Band
5 rft:
15 thrusters, 75#/45#
15 bar-facing burpees

Novice
5 rft:
15 thrusters, 35#/15#
15 burpees or up-downs

Friday 111209

2011-12-08T18:00:00.002-06:00

Black Band:
21-15-9 reps for time of:
24" Box jump
Power snatch, 75#/45#
CTB Pullups

Red Band:
21-15-9 reps for time of:
24/20" Box jump
Power snatch, 65#/35#
CTB Pullups Banded

White Band:
21-15-9 reps for time of:
20/14" Box jump
Power snatch, 55#/25#
Pull-ups banded if needed

Novice:
21-15-9 reps for time of:
20/14# Box jump
Power snatch, 45#/15#
Jumping/Banded pullups or ring rows

Thursday 111208

2011-12-07T18:00:00.000-06:00

Rest Day!

Open gym hours

Wednesday 111207

2011-12-06T18:00:00.004-06:00

Black/Red/White Bands:
3 rft:
Row 800m
60 backward lunges

Novice:
3 rft:
Row 400m
30 backward lunges

Tuesday 111206

2011-12-05T18:00:00.001-06:00

Black/Red/White/Novice:
Front Squat 5-5-5-5-5

then...

Tabata Front Squat with 50% of 5RM

Monday 111205

2011-12-04T18:00:00.001-06:00

Black Band:
21-15-9 of:
Overhead Squat, 95/65#
Burpee

Red Band:
21-15-9 of:
Overhead Squat, 85/55#
Burpee

White Band:
21-15-9 of:
Overhead Squat, 65/35#
Burpee

Novice:
21-15-9 of:
Overhead Squat, use PVC pipe if needed
Burpee or Up-downs

Sunday 111204

2011-12-03T18:00:00.001-06:00

Day of Rest! Strengthen your Faith

Spiritual WOD:

“To dream anything that you want to dream. That’s the beauty of the human mind. To do anything that you want to do. That is the strength of the human will. To trust yourself to test your limits. That is the courage to succeed.” ~Bernard Edmonds

Step beyond your comfort zone, risk making positive changes in your life, strive to become the person God created you to become. To succeed is to become the authentic you.

What is it that God is calling you to do? Are you doing what He asks? If not, what is keeping you from taking on the challenge?

Saturday 111203

2011-12-02T18:00:00.000-06:00

Team WOD at 9am

"Moore"
20min AMRAP
Rope climb, 1 ascent
Run/Row 400m
Max reps HSPU

Friday 111202

2011-12-01T18:00:00.000-06:00

"Jackie"
For time:
Row 1000m
50 thrusters, 45#/25#
30 pullups

Thursday 111201

2011-11-30T18:00:00.000-06:00

Rest Day!
Skill testing throughout the day

Wednesday 111130

2011-11-29T18:00:00.001-06:00

CrossFit Games Open 11.6
7 min AMRAP
100#/70# thruster, 3 reps
3 CTB pullups
100#/70# thruster, 6 reps
6 CTB pullups
100#/70# thruster, 9 reps
9 CTB pullups
100#/70# thruster, 12 reps
12 CTB pullups
100#/70# thruster, 15 reps
15 CTB pullups
100#/70# thruster, 18 reps
18 CTB pullups
100#/70# thruster, 21 reps
21 CTB pullups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Red/White/Novice:
Scale weight and use bands as needed

Tuesday 111129

2011-11-28T18:00:00.002-06:00

Black/Red/White/Novice:
Deadlift 1-1-1-1-1-1-1 reps

5 rft (5 min cap)
5 deadlifts @ 75% 1RM
10 burpees

Monday 111128

2011-11-27T18:00:00.001-06:00

Black Band:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Red/White Band:
Same Interval scheme and exercises, use band as needed for pull-ups or push-ups.

Novice:
Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 6 intervals are jumping pull-ups or ring rows, the second 6 intervals are push-ups or knee push-ups, the third 6 intervals are sit-ups, and finally, the last 6 intervals are squats. There is no rest between exercises.

Sunday 111127

2011-11-26T18:00:00.000-06:00

Rest Day!

Saturday 111126

2011-11-25T18:00:00.000-06:00

Team WOD!

For time:
25 Walking lunge steps
20 Pullups
50 Box jumps, 20"
20 Double-unders
25 Ring dips
20 Knees to elbows
30 KB Swings, 70#/53#
30 Situps
20 Hang squat cleans, 35#/20# dumbbells
25 Back extensions
30 Wall balls, 20#/14#
3 Rope climb ascents

Friday 111125

2011-11-24T18:00:00.005-06:00

Gym is closed.

Workout to be done on own.

For time:
100 burpees
Run 1 mile
post results

Thursday 111124

2011-11-23T18:00:00.001-06:00

No Workouts! Rest Day.
Happy Thanksgiving!

Wednesday 111123

2011-11-22T18:00:00.001-06:00

CrossFit Games Open 11.5
Black/Red Band:
20 min AMRAP
5 Power cleans, 145#/105#
10 Toes to bar
15 Wallball, 20#/14#

White Band:
20 min AMRAP
5 Power cleans, 115#/85#
10 Knees to elbows
15 Wallball, 20/14#

Novice:
20 min AMRAP
5 Power cleans
10 Knee raises
15 Wallball, 14/10#

Tueday 111122

2011-11-21T18:00:00.001-06:00

Black/Red Band
Snatch (Squat or Power, work on your weakness)
1-1-1-1-1-1-1 reps

2 reps on the minute for 10 min @ 70% 1RM

White Band
Snatch (Squat or Power, work on your weakness)
3-3-3-3-3

2 reps on the minute for 10 min @ 50% 1 RM

Novice
Power Snatch + Overhead Squat
3-3-3-3-3

2 reps on the minute for 10 min @ 50% 1RM

Monday 111121

2011-11-20T18:00:00.001-06:00

Black/Red Band:
Run/row 400m
50 pushups
Run/row 400m
50 situps
Run/row 400m
50 squats
Run/row 400m
50 KB Sumo-deadlift High Pulls, 70/53#

White Band:
Run/Row 400m
35 pushups
Run/Row 400m
35 situps
Run/Row 400m
35 squats
Run/Row 400m
35 KB Sumo-deadlift high pulls, 70/53#

Novice:
Run/Row 250m
25 pushups
Run/Row 250m
25 situps
Run/Row 250m
25 Squats
Run/Row 250m
25 KB Sumo-deadlift high pulls

Sunday 111120

2011-11-19T18:00:00.000-06:00

Rest Day!

Saturday 111119

2011-11-18T18:00:00.000-06:00

Free Team WOD at 9am...bring a friend or family member to gym

"Hammer"
Five rounds, each for time, of:
135#/95# Power clean, 5 reps 135#/95# Front squat, 10 reps 135#/95# Jerk, 5 reps 20 Pull-ups Rest 90 seconds

Friday 111118

2011-11-17T18:00:00.001-06:00

Black Band:
5 rounds for max reps
Weighted ring pushups, 45#/25#
Pullups

Red Band:
5 rounds for max reps
Ring pushups
Pullups (banded if needed)

White Band:
5 rounds for max reps
Pushups
Pullups or ring rows (banded if needed)

Novice:
5 rounds for max reps
Push-ups
Jumping pullups or ring rows

Thursday 111117

2011-11-16T18:00:00.000-06:00

Rest Day!

Gym open regular hours for open gym, skill work or Games training

Wednesday 111116

2011-11-15T18:00:00.000-06:00

400 meter Walking lunge

Tuesday 111115

2011-11-14T18:00:00.000-06:00

CrossFit Games Open 11.4
10 min AMRAP:
60 Bar-facing burpees
30 OHS, 120#/85#
10 Muscle-ups

Monday 111114

2011-11-13T18:00:00.000-06:00

Resting 60 seconds between sets:

Press 2-2-2-2-2-2-2-2-2-2

Tabata press with 50% 2RM

Sunday 111113

2011-11-12T18:00:00.000-06:00

Rest Day!

Saturday 111112

2011-11-11T18:00:00.000-06:00

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Team WOD at 9am...bring a friend or family to the box for FREE!!!

Friday 111111

2011-11-10T18:00:00.001-06:00

"Fight Gone Bad!"
Black/Red/White Band:
Three rounds of:
Wallball, 20#/14# ball, (Reps)
SDHP, 75#/55# (Reps)
Box Jump, 20" box (Reps)
Push-press, 75#/55# (Reps)
Row (Calories)

White Band:
Scale weight as neccessary

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday 111110

2011-11-09T18:00:00.001-06:00

Rest Day!

Gym open regular hours. Use this time to perform Games programming, work on skills or makeup previous WODs. Skill session at 5:15pm

Wednesday 111109

2011-11-08T18:00:00.001-06:00

Black Band:
"J.T."
21-15-9 reps of:
HSPU
Ring dips
Pushups

Red Band:
21-15-9 reps of:
Banded HSPU
Banded Ring Dips
Push-ups

White Band:
3 Rounds for time of:
5 Wall climbs
15 Ring pushups
20 Push-ups

Novice:
21-15-9 reps of:
30 Second Handstand Hold
Pull-ups (Jumping or Banded)
Push-ups

Tuesday 111108

2011-11-07T18:00:00.001-06:00

CrossFit Games Open 11.3
Black Band:
5min AMRAP
165#/115# Squat clean
165#/115# Jerk

Red Band:
135/95# Squat clean
135/95# Jerk

White Band:
95/65# Squat Clean
95/65# Jerk

Novice:
65/35# Power Clean + Front Squat
65/35# Jerk

Monday 111107

2011-11-06T18:00:00.000-06:00

"Michael" Modified
3 rft:
Run/Row 800 meters ( or 100 double unders)
50 Supermans
50 Situps

Sunday 111106

2011-11-05T18:00:00.000-05:00

Rest Day!

Skill session at 2:30pm

Saturday 111105

2011-11-04T18:00:00.000-05:00

"Diane"
21-15-9 reps of:
225#/185# Deadlift
HSPU

Friday 111104

2011-11-03T18:00:00.000-05:00

5 rft:
Run/Row 400m
5 Back squats

Thursday 111103

2011-11-02T18:00:00.000-05:00

Rest Day!

Endurance WOD 6am
Skill Work 5:30pm
Intro Class 6:30pm

Wednesday 111102

2011-11-01T18:00:00.002-05:00

Black Band:
30 Muscle-ups for time

Red Band:
6 rft:
10 CTB Pullups (banded if needed)
10 Ring dips (banded if needed)

White Band:
6 rft:
10 Ring Rows
10 Barbell dips (banded if needed)

Novice:
3 rft:
15 Ring Rows
15 Box dips

Tuesday 111101

2011-10-31T18:00:00.001-05:00

Black/Red Band
CrossFit Games Open 11.2

15min AMRAP:
155#/105# Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24"/20"

White Band
15 min AMRAP:
135/95# Deadlift, 9 reps
12 Push-ups (on knees or banded)
15 Box jumps, 20"/20"

Novice
12 min AMRAP:
115/85# Deadlift, 9 reps
12 Push-ups (on knees)
15 Box jumps, 20"/14"

Monday 111031

2011-10-30T18:00:00.001-05:00

Happy Halloween!

Black Band:
21-15-9 reps of:
225#/155# Deadlift
135#/95# Overhead squat

Red Band:
21-15-9
205#/135# Deadlift
105#/80# Overhead squat

White Band:
21-15-9
185#/115# Deadlift
65#/35# Overhead squat

Novice:
21-15-9
135#/95# Deadlift
45#/15# Overhead squat

Sunday 111030

2011-10-29T18:00:00.000-05:00

Rest Day!

Skill Session 2:30pm

Saturday 111029

2011-10-28T18:00:00.001-05:00

Team WOD!

Gym opens at 9am
Team WOD at 9:30
Intro Class 10:30am

GO BIG RED!!!

Friday 111028

2011-10-27T18:00:00.001-05:00

Black/Red band
5 rft:
15 Medicine ball cleans, 20#/14#
15 Wallball shots, 20#/14#

White band
5 rft:
15 Medicine ball cleans, 14#/10#
15 Wallball shots, 14#/10#

Novice
5 rft:
10 Medicine ball cleans, 14/10#
10 Wallball shots, 14/10#