07312013

Main – CrossFit

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Get Warm (No Measure)

3 Rounds
5 Dive Bomer Push Ups
10 Pause Squats
15 Lunge and Twist
20 Jumping Jacks

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″

Posted in Workouts

07302013

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Dead Lifts/Squats/HSPU (Time)

4 Rounds
7 Deadlifts (315/135)
35 Squats
7 HSPU

Posted in Workouts

07292013

Main – CrossFit

6 Min Time Cap for MetCon 1

MetCon 2 begins on the 7th Min.

Fischer Warm Up (No Measure)

3 Rounds
500 Meter Row
10 KB Swings
10 Burpees

Sevens (Time)

Seven Rounds
Seven Pull Ups
Seven Wall Balls (20,14)

Toes Up (Time)

100 Toes to Bar
Complete 10 Push Ups on the minute every minute the remaining time is used to complete Toes to Bar

Posted in Workouts

07272013

Main – CrossFit

Open Gym
Work on something you are not proficient at

Posted in Workouts

07262013

Main – CrossFit

Our Town Warm Up (No Measure)

3 Rounds
10 Air Squats
10 Burpee Long Jumps
10 Wall Balls (12,10)
10 Sit Ups
10 Good Mornings

Thrusters & Burpees (Time)

3 Rounds
15 Thrusters (95/65)
12 Burpees (onto plate)

Posted in Workouts

07252013

Main – CrossFit

Get Warm (No Measure)

3 Rounds
5 Dive Bomer Push Ups
10 Pause Squats
15 Lunge and Twist
20 Jumping Jacks

Amer’s (Time)

5 Rounds
Row 500 M
10 Hand Stand Push Ups
1 Muscle Up

Posted in Workouts

07242013

Main – CrossFit

40 Minute Time Cap

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Mayhem Chipper (Time)

1000 m Row
50 Power Cleans (135/95)
50 GHD Sit Ups
50 Shoulder to Overhead (135/95)
50 Box Jumps (24/20″)
50 Pull Ups
1000 m Row

Posted in Workouts

07232013

Main – CrossFit

Listowel Classic (No Measure)

3 Rounds
5 Surya Namaskar
10 Air Squats
10 Walking Knee Holds
10 Alternating Lunges

Pull Up Practice

Skill Practice

Burpees and Squats (Time)

50 Burpees
20 Front Squats @ 70%
50 Burpees

Posted in Workouts

07222013

Main – CrossFit

Fischer Warm Up (No Measure)

3 Rounds
500 Meter Row
10 KB Swings
10 Burpees

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Posted in Workouts

07212013

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Slack Line (No Measure)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Posted in Workouts
January 2016 Tuesday's and Thursday's 5:30pm class bring a friend. Sign up at the box. Thursday's CrossFit kids program.
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Even the greatest was once a beginner. Don't be afraid to take that first step. #startcrossfit
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See you all for turkey burn Monday 4-7. Open gym. #thanksgiving2015 #crossfitlife ''...''
Thank you to all the OTC athletes that stepped out of their comfort zone and took part in their first… ''...''