WODs Blog
19 Dec
by: Published in WODs

Strength: 20 mins: Find your Deadlift breaking point:

Perform a 10 second AMRAP of Deadlifts at (135/95).

From there perform sets of 10 second AMRAP of Deadlifts at the heaviest weight you can manage while remaining no more than 2 reps away from your 135/95 score.

5 Pull Ups (if you went wide yesterday, go narrow today)
10 Table Top Extensions

WOD: For max reps:

90 second AMRAP of:

250/200M Row
Push Up AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Burpee AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Pull Up AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Thrusters (95/65) AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Push Press (95/65) AMRAP

Rest 45 seconds

90 second AMRAP of:

250/200M Row
Pendlay Rows (95/65) AMRAP

==

Friday!!! yay!…

Friday Before Christmas week!!!…YAY!!!  This workout will surely be harder than it looks…YAAAAAAAAAAAAAY!!!!!!!

That’s how we roll,

CG

==

18 Dec
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

This Friday at 209 Columbus Ave, at 7pm one of the WODs will be….

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

 

boxer

 

Afterward if anyone wants to come in and hang out please do.  We will all be at the gym until 9 13pm (I know a little later than usual but it’s the holiday) and if you do….PLEASE WEAR AN UGLY SWEATER!!!!!

 

-Bern K. Prince

“Rest is for the weak.”  Victor, one our longtime members at RCFBB

 

 

 

 

 

 

 

17 Dec
by: Published in WODs

WOD 1: 5 rounds for time of:

6 Power Clean (155/105)
10 Box Jumps (24/20)
13 Push Ups

Rest 1 minute

For time:

15 Thrusters (155/105)

Total cap time = 15 mins

WOD 2: 6 rounds for time of:

6 Power Clean (155/105)
10 Box Jumps
4 Handstand Push Up

Rest 1 minute

For time:

15 Thrusters (155/105)

Total cap time = 15 minutes

==

This should be good…

If yesterday’s workout did not have enough pizzazz for you, then today should do just fine.  15 minutes to perform 2 different workout should suffice, but there isn’t a whole lot of time to hang out and enjoy yourself.  Scale if you need to, but keep things steady.

Rock steady,

CG

==

16 Dec
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

As many of you know, Tasty Burger happens to be a place we all love to eat, and they have catered events here, and the best part…The Ownership Group are also members.  They have a special contest they want us to announce so I will let Brian, of the Owners sent me this email….

444

 

 

FEELING LUCKY?

JOIN THE FUN WITH TASTY’S 12 DAYS OF UGLY SWEATERS CONTEST.  WINNER TO BE ANNOUNCED CHRISTMAS MORNING AND RECEIVE $150 IN TASTY CASH!!  

NO SWEATER IS TOO PROUD!
TAKE A PIC OF YOU AND YOUR UGLY (BEAUTIFUL) SWEATER, POST IT TO @TASTYBURGERUSA ON INSTAGRAM, LET US KNOW WHY YOU DESERVE TO WIN.

CONTEST RUNS THROUGH MIDNIGHT 
ON DECEMBER 24, WHEN SANTA WILL MAKE HIS PICK.  
HINT: SANTA LOVES TASTY…..!

HERE ARE THE RULES:
1) ANYONE CAN PLAY
2) YOU MUST TAKE THE PHOTO OF SOMEONE OR SOMETHING WEARING THE SWEATER.
3) PHOTO’S MUST POSTED BY MIDNIGHT ON DECEMBER 24, 2013
4)YOU MUST USE THE FOLLOWING TAGS
@TASTYBURGERUSA / #UGLYSWEATER
& TAG YOURSELF IN THE PHOTO
Ugly sweater contest will be running from  12/12/2013 to 12/24/2013 @ midnight.  Winner must meat all requirements listed above.  Winner to receive $150 Tasty Burger gift card,  not to be redeemed or transferred as cash.
 Follow us on Twitter        Find us on Facebook

 

 

 

 

-Bern K. Prince

“Everyone gets knocked down to the ground, but you get up because you realize the ground is no place for a champion.”  Jesse Jackson

15 Dec
by: Published in WODs

Skill: 30 mins to find:

1RM Snatch

or

1RM Clean and Jerk

WOD: 5 min AMRAP of:

5 Power Snatch or Power Clean and Jerk at 70% of established 1RM
30 Double Unders

==

Happy Monday!

It’s time to take your newfound strength on the road.  We have been working insanely hard with some of the power lifts and its time to test our Olympic lifts.  Please be sure to conform to proper form before trying to push heavy weights.  The quick workout at the end should take care of energy you may have remaining.

Who enjoyed their shoveling AMRAP,

CG

==

14 Dec
by: Published in WODs

WOD 1: In the style of the 12 days of Christmas: For time:

1 Deadhang Pull Up
2 Hanging Knee Raises
3 Push Ups
4 Sit Ups
5 Burpees
6 Box Jumps (24/20)
7 Double Unders
8 Walking Lunges
9 Ring Dips
10 Lateral Jumps over a Plate (45 x 2/45 x 1)
11 Pull Ups
12 Clapping Push Ups

WOD 2: In the style of the 12 days of Christmas: For time:

1 Deadhang Pull Up
2 Toes to Bar
3 Push Ups
4 Sit Ups
5 Burpees
6 Box Jumps
7 Double Unders
8 Walking Lunges
9 Ring Dips
10 Lateral Jumps over a Plate (45 x 2/45 x 1)
11 Pull Ups
12 Handstand Push Ups

==

It’s the second most wonderful time of the year…

Since my birthday already passed, you and your fellow fellows will get to enjoy this workout today!  Mind you please that this is a solo mission and do yourself a favor before you start.  Sing the song!!!!!  You may think you know how the workout should happen, but come a lower level of oxygen and all of a sudden, the next exercise may be come a mystery!

Gooooooooooooooooo fitness!!!!,

CG

==

 

13 Dec
by: Published in WODs

Team WOD L1: For time:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Every time a person stop, both team members split 20 Hang Power Clean (115/75)

Team WOD L2: For time:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Every time a person stop, both team members split 20 Hang Power Clean (165/100)

==

Hi everybody!…

We’ve done this bad boy before and form what I hear, it’s a good one.  Before I forget, Bern Will be accepting Toys for Tots up until 11 AM tomorrow.  Bring something for a little someone in need.

It’s proper form,

CG

==

13 Dec
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

 

Anyone taking class or coming into class tonight or just coming for the social, it would be greatly appreciated if you bring a toy.  The Toys For Tots company will be collecting from us Saturday afternoon.  Thank you.

-Bern K. Prince

Plato wrote “We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light.”

12 Dec
by: Published in WODs

Strength: 20 mins to perform:

Find your Deadlift breaking point:

Perform a 10 second AMRAP of Deadlifts at (205/125).

From there perform sets of 10 second AMRAP of Deadlifts at the heaviest weight you can manage while remaining no more than 2 reps away from your 205/125 score.

5 Pull Ups (if you went narrow yesterday, go wide today)
10 Table Top Extensions

WOD: 5 min AMRAP:

8 Burpees
12 Wall Balls (20/14)
10 Box Jump AMRAP (24/20)

Happy Friday!

11 Dec
by: Published in WODs

GS: 4 rounds for perfection:

1:

4-7 Pull Up Negative
10 V-Ups
4-7 Jumping Chest to Bar Pull Ups
20 Alt. Leg Hollow Hold

2:

4-7 Deadhang Chest to Bar Pull Ups (narrow)
10 V-Ups
4-7 Deadhang Chest to Bar Chin Ups (narrow)
20 Alternating Leg Hollow Hold

WOD 1: 7 min AMRAP of:

500M Row (100M = 1 rep)
40 Russian Kettlebell Swings (24/16)
30 Box Jumps (24/20)
20 Pull Ups
10 Burpees

Rest 2 minutes

4 min AMMAP of:

Meters under a 1:55/2:05 pace

Add meters as comment

WOD 2: 7 min AMRAP of:

25/15 Cal Row
25 Russian Kettlebell Swings (32/24)
25 Box Jumps (24/20)
25 Handstand Push Ups

Rest 2 minutes

4 min AMMAP of:

Meters under a 1:37/1:53 pace

Add meters as comment

 

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