It's Monday...

Today's Workout:


5 Rounds


10 Jump knee tucks
15 swings (53/35)
20 hand release pushups
for time.....





The 2011 Reebok CrossFit Games are over congrats to all the participants in the games it was inspiring to watch!!!!

Team Sunday...

Today's Workout:

Teams of two will complete....

400m fireman partner carry
125 partner wall balls (20/16)
125 abmat situps

for time....


enjoy!!!!

Thursday July 28th

Thrusters are back...

10min Handstand/walk Practice then...


400m Run
21 Thrusters (95/75)
400m Run
15 Thrusters
400m Run
9 Thrusters

CrossFit Games Start tomorrow am. First event has an ocean swim. Let's talk about a beach WOD!

Wednesday July 27th

Back in the Groove.

like this

Power: 
Sumo Deadlift 5-4-3-2-1
 2 minutes between sets. Weights must ascend every set.

MetCon:12min AMRAP
3 PullUps
6 PushUps
9 Box Jumps

Monday...

Today's Workout:

5 Rounds

10 Hang Power Cleans (95/65)
10 Burpees

Cash out* 50 Strict Pullups

Mike getting it done!

Enjoy!

Sunday....

Today's Workout:

(Teams of two)
400m run Medicine Ball Run per member
150 Med Ball Cleans (20/14)
150 Box Jumps
400m run Medicine Ball Run per member


This was recorded in the beginning of our gym look how everyone has changed!

Friday!

A Little Speed
Row/run 400m
40 Wall Ball Shots
40 Fireballs
30 Wall Ball Shots
30 Fireballs.

Recommended listening: Dan Carlin's HardCore History "Death Throes of the Republic" Dan's Podcast covers history from new angles. "Death Throes is approx 11 hrs long and details the collapse of the Roman Republic as it becomes a dictatorial empire. He relates the rise of a counter-culture in Rome and the socio-political ramifications: really interesting listening. Oh yeah, and its free.

"Heat not a furnace for your foe so hot that it do singe yourself".- William Shakespeare

Thursday july 21

Recovery WOD?

Thanks to everyone for coming out last night.
We all had a blast. Love that our little "family" is growing.
6 Rounds for Time:
6 Deadlifts
6 Power Cleans
6 Front Squats
(135/95)

Get on it!

"The man of virtue makes the difficulty to be overcome his first business, and success only a subsequent consideration."
Confucius

CrossFit Seven Cities Social
7pm Tonight @ LongBoards in Downtown Portsmouth
See you there!

Wednesday July 20th

Power:
 Strict Press 5x3

MetCon:
10 Min AMRAP
4 Over the Bar Burpees
6 Hang Power Snatch (75/45)
8 OHS (75/45)

Today is going to test your flexibility in getting a load overhead and your strength in manipulating that bar in a vertical plane. For the strict press focus on locking in the mid-section and tucking your chin: Not leaning back. Squeezing your legs is always helpful to ensure the press is strict. The MetCon is all out. Go slow to be fast. Quick-smart energy wins over Hyper-emotional energy.

Today's Quote: "It is never too late to become what you might have been" -George Elliot.

Classes Today.....

Ok everyone class ay 5:30 has been cancelled today! The 4:30 is still on so make your way there. See everyone Wednesday!

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Monday Funday....

*Ok everyone Monday will be instructed by Coach Kenny, myself and Garrett have a meeting*

Today's Workout:

5 Rounds
12 Deadlifts (155/115)
15 Pushups
18 Squats

                                 Jules getting in done!!!

Enjoy!!!

Team.....Work....!

Today's Workout:
2 member teams one person working at a time must complete:

15 Burpees (each member must complete)
125 Push Press (75/45)
125 Box Jumps
15 Burpees (each member must complete)

Thursday...

Today's Workout:


"Nicole"


20 min. amrap of
400m run
Max Rep pullups

enjoy!!!!!

Happy Wednesday....

Today's Workout:

"The Nick"
(15 min) AMRAP
Run 400m then the timer starts when the entire group returns...
5 Overhead Squats (95/65)
10 Pushups (hand release)
15 Lateral Hops



Enjoy!

Monday July 11th

Looks like a case of "the Mondays!"

Power/Skill: Split Jerk 6x2

"Nice socks."

(must clean to front rack position and then split jerk twice)

MetCon:
15min AMRAP
5 Burpees
10 AirSquats
EMOTM: perform ascending rep count DeadLifts
(Use your final Split Jerk weight)

Record weight and # of Rounds

Today's Quote: "Anxiety is the dizziness of freedom" - Soren Kierkegaard

Saturday July 9th

Open Gym:
If you missed one of the Paleo Challenge Workouts complete and record:
Cindy:
20 min AMRAP:
5 Pullups
10 Push Ups
15 Air Squats
or
Max Back Squat in 15 minutes
rest 5 minutes
Run 1 mile for Time

if you have completed the Paleo Challenge pick:
Helen:
3 Rounds for time
400m Run
21 KBS (American/1.5/1pood)
12 Pullups
or
JT
21-15-9  Rounds of
HSPU
Ring Dips
PushUps

Paleo Testing #2

Today's workout will be the second part of our challenge!

1) The mile run test
2) Max Back Squat
Find your NEW 1RM

Enjoy!!!

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Paleo Testing

Today's Workout:

"Cindy"
5 Pullups
10 Pushups
15 Squats

Today is the first test of our Paleo Challenge.  Let's see if you can get more rounds of this bodyweight workout last time you did it 30 days ago.