Monday, Feb. 1, 2016

30 Day Challenge

Two weeks of the 30 Day Challenge are now in the books!  Hope everyone is staying on track with eating properly and logging their points accurately.  Remember the log in sheets are due on Mondays and you can get the new tracking sheets here.

New Wednesday Class

We are happy to announce that starting February there will be a new noon class offered on Wednesday!

Sign Ups

Both the T-shirt and Hump for the Vets Event sign up sheets are located on the board, please check them out!  All T-shirt orders MUST be in by Wednesday 2/3/16.


 

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 Ring Dips
  • 10 OVH Squats
  • 10 Lunge
  • 5 Box Jumps

Strength/Skill:

Muscle Up Practice – 10/15 mins

then

EMOM for 5 min – 30 sec Hollow Rock & 5 Weighted V-Ups 45/25

WOD: For time

50 Wall Balls 20/14

40 HRPU

30 KB Swings 45/35

20 Pull Ups

10 Power Cleans 135/85

400 m Run

Saturday, Jan. 30, 2016

The Open

We want all of our athletes to sign up for the Open! The Open isn’t just about the competition, but instead it’s about the community. Your fellow Crossfit members pushing you and cheering you on! You won’t regret it as it’s a wonderful experience and you’ll have such a sense of accomplishment. You can register for it here.

Also, if you sign up for the Open and would like to order the special Open shirt then please sign up at the box. The last day to order the shirts will be Wednesday, Feb. 3rd. So don’t miss out!

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Sign Up For The Open!


Warm Up: 2 rounds

  • 10 KB Swings
  • 10 Air Squats
  • 10 Lunges
  • 5 Box Jumps

WOD: Teams of 3

You have to complete the workouts in order and each team member must do 2 of the workouts. This is a relay, total time to complete all 6 WODs is the score. Strategy is the key here!

WOD 1 – 3 rounds

250 m Row

15 HRPU

WOD 2 –

15 – 12 – 9

OVH Walking Lunges 45/25

C2B

WOD 3 – 2 rounds

100 m Farmers Carry 45/35

50 Air Squats

WOD 4 –

10 – 8 – 6 – 4 – 2

Power Cleans 115/75

Box Jumps 24/20

T2B

WOD 5 – 

400 m Run

30 Burpees

400 m Run

WOD 6 – 5 rounds

5 HSPU

15 Dubs

 

 

Friday, Jan. 29, 2016

The sign up sheet for the new shirt orders is up on the white board. It is will be $20 to order the shirt designed just for the Open! So make sure you sign up for the Open here and sign up for your shirt at the box.

The sign up sheet for the Hump for The Vets Fundraiser is also on the white board. You can bring in your donation the day of the event (Feb. 13th) or hand it in before hand.


Warm Up: 2 rounds

  • 30 Sec Hip Flex Stretch
  • 30 Sec Handstand
  • 10 OVH Squats
  • 10 Pass Throughs

Strength/Skill:

EMOM for 5 min – 5 Push Presses @ med

then

EMOM for 5 min – 5 Front Squats @ med

WOD: 

In teams of 2 – complete 4 rounds each of

400 m Run

10 Power Snatch 95/65

* Alternate each round

Thursday, Jan. 28, 2016

Warm Up: 2 rounds

  • 400 m Run
  • 10 Burpees
  • 10 Air Squats
  • 10 Lunges

Strength/Skill: 

EMOM for 5 min – 3 Neg Pull Ups

EMOM for 5 min – 10 Weighted V-Ups 45/25

WOD: “Open 11.3”

AMRAP in 5 min

Squat Clean & Jerk 165/110

Wednesday, Jan. 27, 2016

Warm Up: 2 rounds

  • 10 Iron Cross
  • 10 Spiderman Lunge
  • 10 Scorpions
  • 10 Box Jumps

Strength/Skill:

EMOM for 10 min – 20 Double Unders

WOD: “Fran”

21 – 15 – 9

Thrusters 95/65

Pull Ups

Tuesday, Jan. 26, 2016

Warm Up: 2 rounds

  • 250 Row
  • 10 Step Ups
  • 10 Ring Rows
  • 10 OVH Squats

Strength/Skill: 

EMOM for 5 min – 10 T2B

WOD: For Time

1600 m Run

then

3 RFT

5 Deadlifts 185/125

10 Box Jumps 24/20

then

800 m Run

Monday, Jan. 25, 2016

Week one is down for our 30 Day Challenge. Hope everyone did well the first week and got accustomed to eating healthy and avoiding processed food. You should begin to see a change in your energy level and the cravings should start to diminish. Remember to turn in your sheets and pick up the new one from the folder.

Don’t forget the Hump for the Vets Fundraiser is right around the corner! Sign up at the box and if you have any questions regarding the event you can talk to Bruce.


Warm Up: 2 rounds

  • 10 Air Squats
  • 10 Pass Throughs
  • 10 Lunges
  • 10 HRPU

Strength/Skill:

Every 2 min for 10 min – Work up to 5 RM Back Squat

then

EMOM for 5 min – 12 Weighted Crunches

WOD: 4 RFT

5 S2OH 135/85

10 Turkish Get Ups 45/35

20 Bar Over Burpees 😀

 

Saturday, Jan. 23, 2016

Warm Up: 2 rounds

  • 10 KB Swings
  • 10 Pass Throughs
  • 10 Cal Row
  • 30 Sec Handstand

WOD: Teams of 2

Station 1 – Push Press + Front Rack Hold 95/65

Station 2 – Pull Ups + Static Hang from Bar

Station 3 – KB Swings + KB Hold 45/35

Station 4 – Knee to Elbow + Plank Hold

Station 5 – Cal Row + Deadlift Hold 95/65

* 3 min per station, 1 min REST in between

* One person works while the other is holding, switch when one is tired or the other breaks the hold.

Score total reps as a team.

 

Friday, Jan. 22, 2016

Warm Up: 2 rounds

  • 10 RDL to Kick
  • 10 Air Squats
  • 10 Pass Throughs
  • 10 Step Ups

Skill/Strength:

EMOM for 5 min – 5 Ring Dips

EMOM for 5 min – 5 HRPU

WOD: 20 min AMRAP

1 Rope Climb 15/14′

1 50 m Sled Push 90/50

20 AMSU

10 Power Cleans 135/85

Thursday, Jan. 21, 2016

Say hello to the newest OIC/VBW Family member – Madilyn Rae Ledlow!!! Jeff and Carly had their baby girl yesterday and both mommy and baby are doing well!

Processed with MOLDIV

Isn’t she just precious?!!!


Warm Up: 1000 m Run then 2 rounds

  • 10 Air Squat
  • 10 Pass Throughs
  • 10 Spiderman Lunge
  • 10 Dips

Skill/Strength: 

EMOM for 10 min – 20 Double Unders

then

EMOM for 5 min – 3 Neg Pull Ups

WOD: For time

21 – 15 – 9 – 6 – 3

T2B

OVH Box Step Up 45/25