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9-5-2012 WOD

CrossFit

Strength

Exercise: Turkish Get Up/lbs
Reps: 3-3-3-3
Comment: Using a Kettlebell – One full rep is Left & Right Up & Down

Metcon

Pump Games WOD
30 Back Squats
40 Sit Ups
Run 400M
40 Sit Ups
30 Back Squats

Bar starts on the ground for back squats

Result Type: Time
Male Rx: 135 lbs
Female Rx: 95 lbs

If you’re feeling saucy the real RX’d weights are 185/125 we’ll be there to help you make the call!  Depending on the weather we may run back and forth in the room.  Good practice for those that are competing and a good WOD for those that are not.

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8-17-2012 WOD

CrossFit

WarmUp

Run 1 Mile

Skill

3 x 20 Tuck Crunch

3 X 15 Beat Swings/Kips

Metcon

Run 800M
200 Double Unders
Run 400M
100 Double Unders
Run 200M
50 Double Unders

Scaled: X3 Singles

Scaled: X2 Singles

Just Keep Moving!

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8-1-2012 WOD

CrossFit

Strength

Push Press
5-3-1-1-1

Metcon

“Myrla”
Run 400M
21 Thrusters
21 Pull Ups
21 Push Ups
Run 400M
15 Thrusters
15 Pull Ups
15 Push Ups
Run 400M
9 Thrusters
9 Pull Ups
9 Push Ups

This is Myrla’s last day at CF Medford before she leaves the states.  Myrla’s a tough chica!  She has done more Spartan races than anybody we have ever met.  She likes the long WODs.  You should have seen the actual WOD she suggested! We simplified it and came up with a running Fran WOD with push ups added – have fun!  If you get to see Myrla, wish her well in her future.  If you haven’t met Myrla yet then grind though her WOD.

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7-20-2012 WOD

CrossFit

Warm-Up / Skills

5 X 100M Sprint – Rest 1 Minute between sprints

“Griff “

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Griff-th.jpg

Enlarge image

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah

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CF Games Track Triplet – 7/11/2012 WOD

CrossFit

Warm-Up / Skills

Burgener – with a Split Variation

Strength

Split Snatch – Alternating Legs
4-4-4

Metcon

3 Rounds For Time
8 Split Snatches – Alternating Legs
7 Bar Muscle Ups or 14 Chest to Bar Pull Ups
Run 400M

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5/3/2012 WOD

Max Distance Broad Jump

Another Partner Workout??

Yes…

WOD:

1 Mile Run (Trade off 400M)

100 Walking Lunges

50 Push Ups

100 Air Squats

1 Mile Run (Trade off 400M)

100 Walking Lunges

50 Push Ups

100 Air Squats

1 Mile Run (Trade off 400M)

One person working at a time

Grab somebody new!  Help them push their limits!

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4/13/2012 WOD

Timed 400M

WOD:

Run 400M

21 Press

Run 400M

21 Push Press

Run 400M

21 Push Jerk

Run 400M

“Hiding from your weaknesses is a recipe for incapacity and error.”

Attack Your Weaknesses!