WOD - SATURDAY, MARCH 3RD 2012

* AWESOME JOB ON HERO WOD ZIMMERMAN.  ALWAYS HITS AT HOME WHEN YOU COME TO THE GYM, AND GIVE IT YOUR ALL IN HONOR OF ALL THE MEN AND WOMEN THAT SERVE OUR COUNTRY! GREAT JOB TODAY TO ALL.

9:30 GROUP! 

MEETING OF THE MINDS OR MEETING OF THE MEATHEADS? 

WOD
"DEATH BY BURPEES"
MINUTE 1 DO 1 BURPEE
MINUTE 2 DO 2 BURPEES
MINUTE 3 DO 3 BURPEES
CONTINUE UNTIL YOU CAN'T COMPLETE THE MINUTE

IMMEDIATELY FOLLOWING YOUR LAST BURPEE YOU HAVE
6 MIN TO FIND YOUR 1RM HEIGHT BOX JUMP!
(MAKE SURE THE BOXES ARE OUT AND READY TO GO WITH PLATES NEXT TO YOUR BOX TO STACK!)

RESULTS FROM 3/2/12

WOD - FRIDAY, MARCH 2ND 2012

WELCOME TOMMY AND CHRIS TO THE GROUP! (WE HAVE MATT AND WENDIE NOT SHOWN BC WE FORGOT TO TAKE A PIC) 

WARM-UP
200M RUN
20 DEADLIFTS
20 GOODMORNINGS
20 KIPS
20 SEC HANDSTAND HOLD
DYNAMIC STRETCHING


STRENGTH/ENDURANCE (EVERYONE)
3X10
DEADLIFT
AT 60% OF YOUR 1RM (GOAL IS TO DO THESE UNBROKEN!)

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

WOD
"ZIMMERMAN"
AMRAP 25 MIN
11 C2B PULLUPS
2 DEADLIFTS (315/205)
10 HSPU

WOD - THURSDAY, MARCH 1ST 2012

LADIES WALLBALLING!

WARM-UP
30 SEC DOUBLE UNDERS
10 PASS THRUS
10 ROCK AND STRETCH
20 SPLIT JERK
10 POWER SNATCHES
10 SQUAT SNATCHES


STRENGTH
1-1-1-1-1-1-1 - SPLIT JERKS (INCREASE WEIGHT EACH SET)
- FOCUS ON MOVING YOUR FEET FAST AND DRIVING YOUR HIPS UP AND THEN UNDER THE BAR!

ENDURANCE
10 MIN
MIN 1-3-5-7-9 - DOUBLE UNDERS
MIN 2-4-6-8-10 - PLANK HOLDS

"OPEN WOD 12.2"
10 MINUTES TO DO AS MANY REPS AS YOU CAN
30 SNATCHES (75/45)
30 SNATCHES (135/75)
30 SNATCHES (165/100)
30 SNATCHES (210/120)
CLICK HERE TO WATCH OPEN WOD 12.2

RESULTS FROM 2/29/12

WOD - WEDNESDAY, FEBRUARY 29TH 2012

* AWESOME JOB ON THE HANG CLEANS TODAY.  SOME AWESOME WEIGHT BEING MOVED AND FORM LOOKED GREAT! 

5PM WORKING THEIR WEIGHTED SITUP!

ENDURANCE(EVERYONE)
BRING GLOVES AND WINTER HATS!
800M RUN X 3 (REST 3 MIN AFTER EACH RUN)

WOD
15 MIN TIME CAP:
100 KB SWINGS (53/35)
75 WALLBALLS (20/14)
W/ REMAINING TIME
MAX RING DIPS
SCORE = MAX RING DIPS

RESULTS FROM 2/28/12

WOD - TUESDAY, FEBRUARY 28TH 2012

WARM-UP
1 MIN DOUBLES
REVIEW AND DRILL HANG CLEANS X 20

STRENGTH (EVERYONE)
15 MIN TO FIND 3RM HANG CLEAN

WOD
50-40-30-20-10
WEIGHTED SITUPS (25/10)
OH WALKING LUNGES (25/10)

RESULTS FROM 2/27/12

WOD - MONDAY, FEBRUARY 27TH 2012

* PARTY MARCH 30TH AT THE CABANA.  SIGN UP ON THE BOARD IF YOU WILL ATTEND!



- CHECK THIS GUY OUT.  161 BURPEES IN 7 MIN ABSOLUTELY AWESOME!


WARMUP
2 MIN DOUBLE UNDERS
DYNAMIC STRETCHING

ENDURANCE
10 MINUTES
1 MILE RUN W/ REMAINING TIME MAX PUSHUPS

STRENGTH
FRONT SQUATS - FIND 1RM




WOD
21-15-9
C2B PULLUPS
BACK SQUATS (155/105)

RESULTS FROM 2/26/11

WOD - SUNDAY, FEBRUARY 26TH 2012

* SCHEDULE FOR SUNDAY FEBRUARY 26TH
8AM - 9AM - COMPETITORS WOD/REDO OF OPEN WOD #1
9AM - 10AM - GROUP WOD
10AM-10:45AM - GYMNASTICS AND CORE CONDITIONING(TAUGHT BY KAIT)

** FRIDAY, MARCH 30TH WE WILL BE HAVING A END OF THE THE BEST SHAPE OF YOUR LIFE / END OF THE CROSSFIT OPENS PARTY AT THE CABANA.  PARTY WILL START AT 8PM. WE WILL HAVE A LIST UP AT THE GYM TO SEE HOW MANY WILL ATTEND!


WOD
AS A TEAM OF 4 (HOPEFULLY EVEN NUMBERS!)
 - ONLY 1 PERSON CAN WORK AT A STATION AT A TIME.
- SOMEONE WILL HAVE TO BE RUNNING AT ALL TIMES UNTIL ALL 3200 ARE COMPLETE.
- CAN SWITCH STATIONS WHENEVER YOU FEEL LIKE IT BUT ONLY 1 PERSON PER EXERCISE.

RUN 3200M
250 BOX JUMPS(24/20)
200 KB SWINGS (1.5/1)
150 RING DIPS
100 FRONT SQUATS (135/95)

RESULTS FROM 2/25/12