All posts by master

CrossFit / Competitors WOD, 9-30-14

Main – CrossFit

Warm-up

Dynamic warm up (No Measure)

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Banded knee walks

Weightlifting

Back Squat (5 X 3 @ 87%)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

-4 HSPU
-2 bar muscle ups

Competitors = HSPU against rig
Scale = 2 or less ab mats or box HSPU

Bar M.U. scale = banded or jumping M.U.’s

RX+ = free standing HSPU’s

Post WOD Stretch

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Chest opener on rig

Competitors extra credit

Metcon (Time)

4 rounds for time

-8 bench press @ BW
-8 strict ring dips

*No scaling

Alt. workout for scaled competitors

4 rounds for time

10 strict push ups (stomach does not touch floor)
10 bar dips
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women @ 75% BW for bench press
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15 minute time caps for both

CrossFit WOD 9-29-14

Main – CrossFit

Warm-up

Dynamic warm up

800 M run

Skill WOD

Sprint Drills

– Trust fall runs
– Foot turn over
– Direction change

Metcon

Metcon (Weight)

“Wodapalooza Qualifier Week 1”

2 minutes

– 4 rep max should to overhead

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP

– 3 Power Cleans (135/95)
– 3 Hang Squat Cleans
– 3 Thrusters
– 30 Double Unders

*All 9 barbell reps unbroken

*3 burpee penalty for breaking barbell set

* WOD 2 starts immediately after WOD 1, the clock runs from minute 2-11

Post WOD Stretch

Figure 4 glut stretch

Competitors extra credit

Snatch (7 X 2 @ 70 %)

CrossFit “Grand Opening” class, 9-27-14

Main – CrossFit

Warm-up

Dynamic warm up (No Measure)

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Warm up on barbell for back squat, 6 minutes

Weightlifting

Back Squat (2 rep max)

Teams of two.

10 minutes to find a 2 rep max back squat

Cannot go down in weight.

Metcon

Metcon (Time)

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Teams of two.

For time:

3 rounds
-7 on/over box jumps, 24/20
-5 thrusters, 135 / 95
– 3 bar muscle ups
– 7 on/over box jumps, 24/20

800 M run (together)

3 rounds
-7 on/over box jumps, 24/20
-5 thrusters, 135 / 95
– 3 bar muscle ups
– 7 on/over box jumps, 24/20

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*

Athlete 1 will move forward to the box and complete 7 on/over box jumps then progress to his/her barbell and complete 5 thrusters. Athlete 1 will then move forward to the rig and complete 3 bar muscle ups (scaling = 6 C2B or 9 pull ups). Athlete 1 will return to his / her box, complete 7 on/over box jumps and tag his / her partner. Athlete two will complete that same series. That will equal 1 round.

RX+ = 155 / 110

CrossFit WOD 9-26-14

Main – CrossFit

Warm-up

Dynamic warm up

2 rounds:

– 20 squats
– 20 double unders

Skill WOD

Metcon (AMRAP – Rounds)

EMOM

minute 0-4

– 2 Cleans (225/155)

minute 4-8

– 4 Cleans (185/135)

minute 8-12

– 6 Cleans (135/95)

*score is total rounds completed

Metcon

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP

– 8 Unbroken Wall Balls (20/14)
– 16 Double Unders

Post WOD Stretch

Hip flexor stretch on wall

Competitors extra credit

Metcon (5 Rounds for time)

500 M row every 2:30/ 2:45 for 5 rounds

Upcoming Competitions

Join CrossFit Iron Legion for the 2nd annual Fenrir’s Mayhem!

Where: CrossFit Iron Legion, 2130 SW 7th Ave, Ocala, FL, USA

When: Friday, May 30th and Saturday, May 31st, 2014

Cost: $80/athlete; $240/team

This will be our second annual event. Plan on two days of awesome!

www.fenrismayhem.com

Join the CF community on Saturday, June 14th for the 3rd annual Battle of the Boxes, hosted at CrossFit Jaguar!

Where: CrossFit Jaguar, 9509 N Trask Street, Tampa, FL, USA

When: Saturday, June 14th, 2014

Cost: $260/team

Ready to get your WOD on?!

Mixed gender teams of 4 (2 men and 2 women) will compete in RX/Scaled/Masters (40+) divisions to prove who has the best box in Florida, so bring your best.

Indoor/outdoor fitness event for 50 mixed gender teams.

Spectators invited to represent their box and cheer on their athletes!

“Mini” Fitness Challenges for Spectators

Vendors on-site with the latest in gear and equipment.

Standards and other details are included on registration website.

Bacon Beatdown

A 3-day competition from Hard To Kill Athletics in downtown Daytona Beach!

Where: Ocean Center, 101 N Atlantic Ave, Daytona Beach, FL, USA

When: Saturday, June 29th and Sunday, June 30th, 2013

Cost: prices vary, see below

The Bacon Beatdown is a 3-day elimination-style fitness competition with cash prizes for four (4) divisions at $5,000 each division!

From individual to team divisions and kids to masters, there’s something for everyone!

Divisions:

Elite male/female – $125/athlete

Masters (40+) male/female – $100/athlete

Intermediate male/female – $100/athlete

Beginners male/female – $75/athlete

Kids male/female – $75/athlete

Elite Teams (3-person) male/female – $375/team

Intermediate Teams (3-person) male/female – $300/team

Also on site will be a NAS sanctioned Strongman Meet, a Sanctioned Powerlifting meet and a USAW sanctioned Weightlifting meet.

Official/Registration site: http://www.thebaconbeatdown.com

Facebook page: http://www.facebook.com/TheBaconBeatdown

10 Pack / FIT, Endurance

$125 – 10 class pack for FIT, Endurance (Must be used within 60 days)


10% discount for active L.E.O., firemen, nurses, students currently enrolled in classes and active military personnel


$10.00 of per member for families of two or more


$5.00 off per month for three months paid in full


$10.00 off per month for six months paid in full


$20.00 off per month for twelve months paid in full


*Discounts 1 & 2 may not be used in combination with one another or with the grand opening rate.
**Discounts 3,4, and 5 may be used in combination with discount 1,2 and the grand opening rate.