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22
Oct

Crossfit Endurance

By: 321go 1 Comment

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Matt has shown huge improvements since he started training with CFC.  But anyone who knows Matt knows he doesn't like to just do what everyone else does.  To put it plainly, He's crazy.  Matt has been doing Crossfit Endurance for a while and it shows in the longer WODs. So just for him, very soon we are going to start up a Crossfit Endurance Club. AND YOU ALL ARE INVITED!  So keep your ears open for details if you are interested in Crossfit Endurance!

"Tabata This"

Lunges (one leg = 1 rep) Paratroopers (Jumping lunges, knee touches ground)

Power Cleans (65/95) (75/115)

Donkee Kicks

20 seconds active, 10 seconds rest

6 • 4 rounds each

Record total of lowest rep set for each element


Cool Down

Windshield wipers (Bar bench press position) 25 1510

Advanced • Intermediate • Foundational

Scale to capabilities

21
Oct

Shameless

By: 321go 3 Comments

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I couldn't believe my eyes today.  Just as I was getting ready to begin our count down I saw Jess.  He was fumbling with a pair of gloves! I couldn't help but laugh and call him out.   Now David is not alone in the Glove Club.  


Thursday

3 Deadlifts (65% max)

5 Burpees/Box Jumps

7 DB Power Snatch 

• 6 • 4

Cool Down

Strict Press 40 • 30 • 20

Advanced • Intermediate • Foundational

Scale to capabilities

20
Oct

Thrusters Baby

By: 321go 3 Comments

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 All Gyms Ultimate Halloween Party 

Wednesday Benchmark WOD

Daniel Crabtree
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

"Danial"

50 Pull-ups (35 • 25 reps)

400 Meter Run (400 • 200 m)

21 Thrusters (M 95# / F 75#) (15 • 11 reps)

800 Meter Run (400 • 200 m)

21 Thrusters (M 95# / F 75#) (15 • 11 reps)

400 Meter Run (400 • 200 m)

50 Pull-ups (35 • 25 reps)

Cool Down

Pwr Clean (Max weight)

10 reps

Advanced • Intermediate • Foundational

Scale to capabilities

19
Oct
By: 321go 3 Comments

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Don't forget your HOMEWORK! 50 WALL SQUATS A NIGHT!  Forget what they are? Go to the link and watch wall squats.  Use a T-shirt to keep your hands in the proper position! Go as deep as you can while maintaining good squat position. (Chest up, Butt back, Knees over toes, And don't forget to drive off the heels!!!!!!!!!!!!!!!!!!!!!!!!!!!)

All Gyms Ultimate Halloween Party 

Tuesday WOD

K2E (T2B)

Kettlebell Swings (Flip and Catch)

Inverted Press (Handstand Push-ups)

21-15-9 • 15-11-7 • 11-9-5

Jump Rope

100 Double Unders • 200 Jumps • 100 Jumps • 50 reps

Mutant  Advanced • Intermediate • Foundational

Scale to capabilities

http://centervillecrossfit.com/dont-forget-your-homework-50-wall-squats-a-night-all-gyms-ultimate-halloween-partytuesday-wodk2et2bkettlebell-swingsfl/

18
Oct
By: 321go 1 Comment

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Monday WOD

Thrusters (Men 75% BW, Women 65% BW)

Dips / Ring Dips

10 - 9 - 8 - 7 – 6 - 5 – 4 – 3 – 2 – 1

Cool Down

2 Miles • 1 Mile • 800 Meters • 400 Meters


Mutant  Advanced • Intermediate • Foundational

Scale to capabilities

http://centervillecrossfit.com/monday-wodthrustersmen-75-bw-women-65-bwdips-ring-dips10-9-8-7-6-5-4-3-2-1cool-down2-miles1-mile80/

15
Oct

Fun Fridays

By: 321go 1 Comment

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Halloween Image 
Halloween Party October 31st.  Come dressed up as a Super Hero that you yourself have invented.  The decorations are going to be totally crazy you won't want to miss it.  (Thanks Janis for giving us a huge hand on the party decor). 

Friday WOD

10 Two-handed DB Choppers (one in each hand hammer grip russian style)

10 DB Push Press 

10 Mountain Men (L Leg + R Leg =1 rep)

10 DB Push ups

10 Plank Rows (L arm + R arm = 2 reps)

10 DB Hang Power Cleans

keep your hands on the dumbbells the whole time, even while doing push ups.  Mutant use 1/2 BW

8 • 6 • 4  Rounds

Option #2 (available at 5:30 pm only)

Strict Press 1-1-1-1-1
Push Press  3-3-3-3-3
Push Jerks  5-5-5-5-5

Add weight after every single set.  Take advantage of the racks and go hard on this one! 

Cool Down 

Run 3 block laps  •  2 Block Laps  • 1 Block Lap  • 800 meters


Advanced • Intermediate • Foundational
Scale to capabilities

14
Oct

The pay off

By: 321go 2 Comments

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Its always so hard during the WOD. But after you recover its always the same result, a feeling of accomplishment. 

Halloween Image 

Halloween Party October 31st.  Come dressed up as a Super Hero that you yourself have invented or, if you have to, come as a pre-existing Super Hero.  The decorations are going to be totally crazy you won't want to miss it.  (Thanks Janis for giving us a huge hand on the party decor). 

Thursday

Back Squats 3/4 BW (same weight same bar for lunges)

Weighted Lunges (L leg + R leg = 2 reps)

K2E

Pull ups C2B

21-15-11-9 • 15-11-9-7• 11-9-7-5

Cool Down

Bare Bar Full Snatch 20 • 20 • 20

Advanced • Intermediate • Foundational
Scale to capabilities

13
Oct

Look of the Firebreather

By: 321go 3 Comments

Crossfit troy 004 
Whenever you are in the middle of a workout and you stop to catch a few lifesaving breaths, have you ever taken a look around the gym at the different expressions on people's faces?  Sometimes you see someone manage to be smiling, and others with looks of panic.  Every once in while you catch the look of a firebreather.  Mike Flahrety pictured here has that exact look.  Mike, way to up bar on the rest of the gym and help beef up competition.

THERE ARE TWO OPTIONS! ONLY A COUPLE PEOPLE WILL BE ABLE TO DO JACKIE! THE OTHERS ARE STUCK WITH OPTION 2. SO IF YOU PREFER TO DO JACKIE, GET THERE EARLY!

WOD

Benchmark Wednesday


"Jackie"

Row         1000m 750m 500m 
Thrusters   50      35      25

Pull-ups      21      21     15


Men use 45lb bar /Women use 30lb bar (yes this is total weight) 

Option #2 

"DT" Heroes workout

12 Dead Lifts
9 Hang Power Cleans
6 Push Jerks

 Unmodified weight 155 lbs for men and 105 lbs for women

5 • 4 • 3 rounds

Cool Down
Weighted Push ups 40 30 20 

Advanced • Intermediate • Foundational
Scale to capabilities

12
Oct

#3 is the WINNER!

By: 321go 1 Comment

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Everyone was so excited to run with the Med ball over their head! (KEVIN LIKES TO CHEAT)

The shirt competition is over! We had #3 as the winner! and a tie for second between #1 and #2. I have decided that all 3 shirts will be available.  Because honestly who only wants one CFC SHIRT!?  So I will be printing these off and sign up sheets will be in the gym.  Sign up for the size and pay ahead of time.  Each shirt will be a different price and the prices will be on the sheets.   The last day to order will be FRIDAY!

Halloween Image 
Halloween Party October 31st.  Come dressed up as a Super Hero that you yourself have invented.  The decorations are going to be totally crazy you won't want to miss it.  (Thanks Janis for giving us a huge hand on the party decor). 

Tuesday WOD

Donkey Kicks 

Dips

Split Jerks (Use the bar. L leg + R leg = 2 reps)

12-11-10 - 9 – 8 - 7 - 6 - 5 – 4 – 3 – 2 – 1

Cool Down 

Wall Walks 8 • 6 • 6 

Advanced • Intermediate • Foundational
Scale to capabilities

11
Oct

2 options Today

By: 321go Leave a Comment

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Halloween Image 
Halloween Party October 31st.  Come dressed up as a Super Hero that you yourself have invented.  The decorations are going to be totally crazy you won't want to miss it.  (Thanks Janis for giving us a huge hand on the party decor). 

Monday's WOD

100m Med. Ball Run

6 Warrior Burpees

8 Med. Ball Cleans

10 Wall Balls

12 Wall Ball Situps

543 Rounds

Option #2 (available for the 5:30 class only)

Back Squats (out of the rack)

5-5-5-5-5-5

Add weight after each successful set.

Cool Down

Burpee Push Press 20 • 20 • 20

Advanced • Intermediate • Foundational