April 28, 2013

WODs

Friday WOD – 061518

FATHERS DAY SALE! $40 off first month now through 6/22!

I’m not here using yet another holiday as an excuse to sell more Memberships. My motivation for offering a Father’s Day sale goes much much deeper than that.

I’m going to get very personal for a minute. I lost my father when I was 16 years old. I would give anything for the chance to celebrate one more Father’s Day with him, or any holiday, or just to talk with him for 5 minutes.

Father’s Day is an opportunity to celebrate our fathers and show our love for them. But for many, like me, it’s a day of grief and remembrance. From that grief, however, is a desire for me to double down and rekindle the fire inside me that burns to make sure that other kids don’t have to spend Father’s Day in mourning.

My Dad died from the modern lifestyle, from heart disease. He was only 50 years old. This could have been prevented. A lifestyle of exercise and good nutrition can prevent many of the modern metabolic diseases that plague our loved ones today.

If you are one of the many people out there looking at your dad this weekend and thinking, “Man, I wish he’d focus more on his health,” remember that it’s never too late. Until it is.

So hug your fathers this weekend, but then on Monday, sign them up for CrossFit so they are around to be hugged by their Kids and Grandkids and Great Grandkids for many Father’s Days to come.

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A1. SA DB High Pull @20X0: 5×6 /arm
A2. Sled Push HEAVY! 5×50′

B. AMRAP 12
20 RKBS 35/26
20 Air Squats

Fitness
A1. SA DB High Pull @20X0: 5×6 /arm
A2. Sled Push HEAVY! 5×50′

B. AMRAP 12
20 RKBS 53/35
20 Air Squats

Performance
A. Jerk Triple: 3×3 @85% last week

B1. SA DB High Pull @20X0: 5×6 /arm
B2. Sled Push HEAVY! 5×50′

C. AMRAP 12
20 RKBS 70/53
20 Air Squats

Thursday WOD – 061418

G$

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A1. Pallof Press @2024: 4×10
A2. High Knee Teapot: 4×10 /side
A3. Hollow Rock: 4×20

B. 10 Rounds:
1:00 Bike
1:00 Walking rest

Fitness
A1. Pallof Press @2024: 4×10
A2. High Knee Teapot: 4×10 /side
A3. Hollow Rock: 4×20

B. 10 Rounds:
1:00 Bike
1:00 Walking rest

Wednesday WOD – 061318

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A. 3 rounds:
10 Push Jerk AHAP
100 Single Unders
Rest 2:00
After round 3, rest 3:00

B. 3 rounds:
300’ Farmers Carry
20 Burpees
Rest 2:00
After round 3, rest 3:00

C. 3 rounds:
5 Sumo inchworms
:15 Supinated Bar hang
0:30 Side Plank /side
100′ OH Carry /arm

Fitness
A. 3 rounds:
10 Push Jerk AHAP
100 Single Unders / 50 / 75 Double Unders
Rest 2:00
After round 3, rest 3:00

B. 3 rounds:
300’ Farmers Carry
20 Burpees
Rest 2:00
After round 3, rest 3:00

C. 3 rounds:
5 Sumo inchworms
:15 Supinated Bar hang
0:30 Side Plank /side
100′ OH Carry /arm

Performance
A. 3 rounds:
10 Push Jerk AHAP
100 Single Unders / 50 / 75 Double Unders
Rest 2:00
After round 3, rest 3:00

B. 3 rounds:
300’ Farmers Carry
20 Burpees
Rest 2:00
After round 3, rest 3:00

C. 3 rounds:
5 Sumo inchworms
:15 Supinated Bar hang
0:30 Side Plank /side
100′ OH Carry /arm

Tuesday WOD – 061218

Amanda

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A1. Front Squat @21X0: 6×3
A2. Strict Pull-up @30X0: 6×3

B. 21-15-9 for time:
Calorie Row
Dual KB Squats 26/18

Fitness
A1. Front Squat @21X0: 6×3
A2. Strict Pull-up @30X0: 6×3

B. 21-15-9 for time:
Calorie Row
Dual KB Squats 35/26

Performance
A. Pow-Pos Clean: 3×3@80% last week

B1. Front Squat @21X0: 6×3
B2. Strict Pull-up: @30X0: 6×3

C. 21-15-9 for time:
Calorie Row
Dual KB Squats 53/35

D. 4 Rounds:
5 Ring Swings
5 Ice Cream Makers
2 Skin the Cats

Monday WOD – 061118

LIMITED EDITION FLOWER PRINT WHALE SHIRTS!
PRE-ORDER DEADLINE EXTENDED! YOU HAVE UNTIL MONDAY PM!

Women’s Crop – S to L/XL
Women’s Tank – XS to 2XL
Unisex Tee – XS to 2XL
$25

Last Chance to Pre-order!

(Tees and tanks are same sizing as last summer so I will have those samples in the gym if you need to try on a size)

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A1. Deadlift @11X0: 5×6
A2. CG Bench Press @30X0: 5×6

B. 4 Rounds NOT for time:
15 Hip Extensions
Rest 30s
12 Glute Bridges
Rest 30s
15-20 Push-ups
Rest 30s

Fitness
A1. Deadlift @11X0: 5×6
A2. CG Bench Press @30X0: 5×6

B. 4 Rounds NOT for time:
15 Hip Extensions
Rest 30s
12 Glute Bridge
Rest 30s
15-20 Push-ups
Rest 30s

Performance
A. Pow-Pos Snatch: Max triple

B1. Deadlift @11X0: 5×6
B2. CG Bench Press @30X0: 5×6

C. 4 Rounds NOT for time:
15 Hip Extensions
Rest 30s
12 Glute Bridge
Rest 30s
15-20 Push-ups
Rest 30s

D. Assault Bike:
10 sets: 1 min @ 10min Max Cal Ave RPM + 4, 1 min walk

Saturday WOD – 060918

Scott

LIMITED EDITION FLOWER PRINT WHALE SHIRTS!
HOT NEW DESIGN FOR THE SUMMER!

Women’s Crop – S to L/XL
Women’s Tank – XS to 2XL
Unisex Tee – XS to 2XL
$25

Last Chance to Pre-order!

(Tees and tanks are same sizing as last summer so I will have those samples in the gym if you need to try on a size)

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
PARTNER 4 ROUNDS FOR TIME:
Partner 1 completes 20/15 Calorie Bike
While Partner 2 completes 15 Knee Raises
Partner 1 completes 80 Singles
While Partner 2 completes 12 Hang DB C&J 35/20

Fitness
PARTNER 4 ROUNDS FOR TIME:
Partner 1 completes 20/15 Calorie Bike
While Partner 2 completes 15 TTB
Partner 1 completes 60 Dubs
While Partner 2 completes 12 Hang DB C&J 50/35

Performance
PARTNER 4 ROUNDS FOR TIME:
Partner 1 completes 20/15 Calorie Bike
While Partner 2 completes 15 TTB
Partner 1 completes 60 Dubs
While Partner 2 completes 12 Hang DB C&J 50/35

Barbell Club
A. Hang Snatch: 10 singles
B. Hang Clean & Jerk: 10 singles

Friday WOD – 060818

LIMITED EDITION FLOWER PRINT WHALE SHIRTS!
HOT NEW DESIGN FOR THE SUMMER!

Women’s Crop – S to L/XL
Women’s Tank – XS to 2XL
Unisex Tee – XS to 2XL
$25

Pre-order by next Friday!

(Tees and tanks are same sizing as last summer so I will have those samples in the gym if you need to try on a size)

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Wellness
A1. Back Rack Reverse Lunge @20X0: 5×6 per leg
A2. Bent Over Barbell Row @20X0: 5×6

B. 5 Rounds:
8 DB FR Squats 35/20
10 Burpees
Rest 1:00

Fitness
A1. Back Rack Reverse Lunge @20X0: 5×6 per leg
A2. Bent Over Barbell Row @20X0: 5×6

B. 5 Rounds:
8 DB FR Squats 50/35
10 Burpees
Rest 1:00

Performance
A. Jerk Triple: Max

B1. Back Rack Reverse Lunge @20X0: 5×6 per leg
B2. Bent Over Barbell Row @20X0: 5×6

C. 5 Rounds:
8 DB FR Squats 50/35
10 Burpees
Rest 1:00