Blog

Friday October 20, 2017 'WOD 10-20-17'

S/S
Jerks from rack or spotter arms 7×1

WOD
Performance
15-12-9
Front squat 95/65
* Run 400m B/T sets
Rest 5:00
12-9-6
Front squat 135/85
* Run 200m B/T sets
Rest 5:00
9-6-3
Front squat 185/115
* Run 100m B/T sets

Thursday October 19, 2017 'WOD 10-19-17'

WOD
Bench Press
5×5 @ 75%
DB Bench Press
3×10
Pendlay Row
5×10
One arm DB Row
3×10 ea.arm
Super Set Bicep and Tricep
5×10

Wednesday October 18, 2017 'WOD 10-18-17'

S/S
Clean 7×1 7 sets of 1 ,rest 2:00 between sets looking for heaviest lift for day
WOD
Performance and Fitness
5 Rounds For Reps
:45 Row Calories
Rest :30
:45 2x KB or DB front squat 53/35’s
Rest :30
:45 KB swings 53/35’s
Rest :30
:45 2x KB shoulder to overhead 53/35’s
Rest :30

Tuesday October 17, 2017 'WOD 10-24-17'

S/S
Pull up Handstand complex
1 minute rest between sets
3 sets :30 hangs / Holds
3 sets of 10 strict Pull Ups/ HSPU ( negatives if needed, no bands: HS off of box )
WOD
Performance
4 Rounds For Time:
7 Clean and Jerks 165/110
14 Toes to Bar
21 Box Jumps 24/20

Monday October 16, 2017 'WOD 10-16-17'

S/S
Snatch 7×1 7 sets of 1 rest 2 minutes between attempts looking for heaviest lift
WOD
Performance
15 DL 135/95
12 Hang Power Clean
9 Front Squat
6 PP
5 Rds

Friday October 13, 2017 'WOD 10-13-17'

WOD
“The Chief”
Performance and Fitness
5-3 minute Rds of:
3 PC 135/95 ( Fitness 95/65)
6 Push Ups
9 Air Squat
Rest 1:00 start every new RD from the beginning (3 PC )

Thursday October 12, 2017 'WOD 10-12-17'

 

WOD
Performance
200m run
10 PP 135/95
200m run
10 T2B

Wednesday October 11, 2017 'WOD 10-11-17'

WOD
Performance
As May Reps As Possible In 4:00
Row calories 50/35
Max rep OHS 95/65
Rest 4:00
As May Reps As Possible In 4:00
Row calories 50/35
Max rep FS 115/75
Rest 4:00
As May Reps As Possible In 4:00
Row calories 50/35
Max rep back squats 135/85

Tuesday October 10, 2017 'WOD 10- 11- 17'

WOD
Performance
7 Rds
12 Thrusters 95/65
9 Toes-to-bar
Run 200m with a 20/14 pound medicine ball
Fitness
7 Rds
12 Thrusters 75/45
9 Pull Ups
200m run

Monday October 9, 2017 'October Member of the Month: Eva Tomlinson'

About 8 years ago I started hearing about CrossFit. It sounded like a program I would like, but I didn’t seriously consider it until years later, mostly because I thought I was too old. Gradually, after learning more about the sport and the concept, I felt like I just had to try it! I dropped in to CFDR one day and was shown around by Bernadine and Kirk. I was ready, the people were nice, the program was sounding even more interesting and the gym felt comfortable.
I love showing up for a WOD or whatever is going on that day and getting the work out done. I love the way I feel after it’s over. I am grateful that someone else is responsible for deciding what to do and all I have to do is be there.  Finding my one rep max for the dead lift was a big step for me, empowering me and awakening a sense of self I had lost. It was a great day for me. So I guess that makes the dead lift my new favorite move! I am satisfied with my progress so far and am plan to continue to do what I can with the health I am blessed with. Getting stronger, leaner, to increase mobility and range of motion; these are my goals.
People often comment on how awesome our coaches are, and they are! So effective, supportive and challenging! The members are also supportive and encouraging. With the coaches and “box” family, we can all succeed at being our best. Thanks to everyone!

Monday October 9, 2017 'WOD 10-9-17'

S/S
Max PC @135 in :40
Max PC@155 in :30
Max PC @185 in :20
Max PC @ 205 in :10
Rest 1:30 between Rds

WOD
Performance
15-12-9
Front squat 135/85, Fitness 95/75
Pull-up
Rest 5 minutes
12-9-6
Push press 135/85 Fitness 95/75
Pull-up
Rest 5 minutes
9-6-3
Thruster 135/85 Fitness 75/45
Pull-up

Friday October 6, 2017 'Test Blog'

this is a test blog.