Saturday – 120929

Excited to have a mish-mash of three teams in the First Annual CrossFit Country Throwdown!

Team 1 – “CrossFit 314 Ladies” – Rosamar Novotney, Liz Vansickle, Amy Howard

Team 2 – “Nothing But a Peanut” – Dan Howard (CF314), Eric Gratza (CFSC), Neil Jones (CFSC/CF314)

Team 3 – “Runner’s Reunion” – Jesse Novotney (2:50 marathoner), Scott Meredith (1:19 half-marathoner), Mike DeVous (1:28 half-marathoner)

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Rowing

WOD

Team WOD – 120929

As a team, row 5000m
Others work to complete the following:

100 Burpees
100 Box Jumps
100 KBS
100 Air Squats

Friday – 120928

Warmup

CrossFit Warmup
3 Rounds of 10

Strength

Shoulder Press

Advanced
5@65%, 3@75%, 1+@85%

Intermediate
3×1 @75%

Beginner
3×1 for form

WOD

Jeremy
21-15-9
OHS 95/65
Burpee

Thursday -120927

Warmup

CrossFit Warmup

3 x 10

Skill

Double/triple-under

Alternate with rope climb

WOD

“Annie”

50-40-30-20-10

Double Unders

Situps

Wednesday – 120926

The end of a melody is not its goal: but nonetheless, had the melody not reached its end it would not have reached its goal either. A parable.”

-Neitzche

Warmup

CrossFit Warmup
3 Rounds of 10

Then, Burgener warmup

Strength/Skill

Snatch

Advanced 4×2 @75% of 1RM

Int/Beg 4×2 for form

WOD

12 Minutes
AMRAP
4 Power Snatches 95/65
3 BB Rollouts

Tuesday – 120925

Muscle-ups can be tricky.  Beginner? Click here.

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Kipping – Pullups/Muscle-ups
Advanced – Weighted PU/MU

WOD

5 Rounds
5 Front Squats 145/100
10 Pullups
15 Pushups
*Beg scale to 3 rounds

Monday – 120924

I’m going to start a 50/50 challenge on Monday, October 1st. The challenge is to pick a movement and complete 50 reps per day for 50 days. ¬†It’s free to play and the grand prize is a fitter you. (More fit?) For the entire list of rules and regulations, contact me, Neil or Tim. (There really aren’t any other rules or regulations.)

Who’s in?

CrossFit Warmup

3 Rounds of 10
Strength

Back Squat
Advanced
5@65%, 3@75%, 1+@85%

Intermediate
3×1 @75%

Beginner
3×1 for form

WOD

15 Minute AMRAP
1 Rope Climb
5 Power Cleans 155/105
10 Bar over Burpees

Saturday – 120922

CrossFit Warmup
3 Rounds of 10

Strength
4 Rounds
100m Prowler Push 135/70

WOD
4 Rounds
400m Run
50 Air Squats

Mobility
Roll quads/hams/glutes

Friday – 120921

CrossFit Warmup
3 Rounds of 10

Skill
Double Under/Triple Under

WOD
10 Minute AMRAP
5 Squat Snatches 95/65
10 Pullups
*Scale to power snatches as needed

Thursday – 120920

Teach a man to fish…” (Click here)

At the very least, read the things in bold or in boxes.

CrossFit Warmup
3 Rounds of 10

Strength
Shoulder Press

Advanced
3@65%, 3@72%, 3+@80%

Intermediate
3×3@65%

Beginner
3×3 for form

WOD
12 Minutes
EMOM (Every Minute On the Minute)

5 Push Press @70% 1RM SP
12 Situps

Wednesday – 120919

Brad Jokerst, Neil Jones – Battle for the Cup 2012

CrossFit Warmup
3 Rounds of 10

Skill
Rope Climbs

WOD
200m Run
1 Rope Climb
5 C&J 155/105
400m Run
2 Rope Climbs
10 C&J
800m Run
2 Rope Climbs
10 C&J
400m Run
1 Rope Climb
5 C&J
200m Run

*30 Minute Cap