Saturday

WOD Schedule

9am

WOD

"Saturday Team WOD-tastic!"
3 rounds of

(Teams of  5 or less)

1 minute each station:

10m Sprints

Handstand Push-ups

Lateral Lunges

500m row/400m run

Rest

Saturday

Team WOD in session

WOD Schedule

9am

WOD

Team WOD (teams of 2)

150 KBS

10 Burpees

150 MB Throws to a partner

10 Lateral Burpees

150 SDHP’s

10 Burpees

150 Push-Ups

10 Lateral Burpees

400m Run

Watch:

Camille LeBlanc-Bazinet by Reebok - video [wmv] [mov] [HD mov - Download Only]

Read:

What If?
by Lisbeth

Saturday

WOD Schedule

9am

WOD

"Team WOD"

AMRAP 15 minutes

200m run

KB Swing, 44/35

Push-ups

Rest

Workout is dependent on the runner on each team.  For 15 minutes each team achieves as many repetitions as possible.  At the end of the time limit each team will tally their score, more reps wins!

Watch: Get inspired!

"From Losing 124 Pounds to the Open" by Maura Brown, CrossFit Journal preview video [wmv] [mov]

Saturday



WOD Schedule

9am

Team WOD

AMRAP 12 minutes

12 Knees to Chest

12 Medball Clean

12 Strict Press

then...........

1 mile run

Watch:

"Dede Moreno: CrossFitting with Osteopenia" - video [wmv] [mov]

Saturday

Corey owner of Mercer Island CrossFit

WOD Schedule

9am

Paleo Nutrition Seminar

10am

"2 Heads are Better Than One"

(Teams of 2)

100 Medball Throws

100 Medball Cleans

100 Medball Press

800m run or 40 burpees

50 KB Swings

50 KB Deadlifts

100 KB Cleans

(left and right combined)

400m run or 25 burpees

Watch:

Saturday

Post WOD (i.e. "Murph")

WOD Schedule

9am

Paleo Challenge Finale

10am-12pm

"Team WOD-tastic!"

3 rounds of:

3 back squats

6 Sumo deadlift high pull

9 Burpees

*pick your back squat and sdlhp weight

The workout will be done in relay fashion, using two-person teams.  Teammate 1 starts off, goes through the first round and once Teammate 1 complete his/her 9th burpee Teammate 2 starts.  Once each teammate finishes 3 rounds, the workout ends.

Watch:



Saturday

WOD Schedule

9am

"TGIS, I Think"

(Teams of 2)

400m run

50 Double Unders

50 Push-up (hand release)

50 Lunges (together)

50 Kb Swing (Russian)

400m run

50 Sit-up (Abmat)

50 Deadlift (53/35)

50 Double Unders

400m run

We just launched our Nutrition Blog!!!!!!!!!!

*keep your eyes open for the 1st post

Saturday

WOD Schedule

9am

"Saturday Team WOD"

With a partner, accumulate as many points as possible in 20 minutes

Squats=1 point

Push Ups=2 points

Burpess= 3 points

You may only alternate with your partner at each 2 minute point.

Read

The New Energy- Liquid Crack In A Can

by Jorg Mardian RHN, CPT, MT, CKS

Saturday

The old yard

WOD Schedule

9am

"Pet Rock"

Each 2 person team has a pet rock

(i.e. kb, plate, some piece of equipment in the gym)

The rock must not be set down as the team completes a workout of:

100 burpees

100 dips

100 KTE

100 DU

Saturday

The old yard

WOD Schedule

9am

"Pet Rock"

Each 2 person team has a pet rock

(i.e. kb, plate, some piece of equipment in the gym)

The rock must not be set down as the team completes a workout of:

100 burpees

100 dips

100 KTE

100 DU

Saturday

Coaches WOD on Fridays at 12pm

WOD Schedule

9am

"Kettlebell Mile"

(Teams of 2)

Main objective: Move the Kettlebell 1 mile

Each team will have a "runner" and a "walker".  The "walker" will walk the 400m course while the "runner" runs a loop.  Once the "runner" run's a loop he/she takes the "walkers" slot and the "walker" takes the "runners" slot and runs a block.  The whole time that the "runner" is running the "walker" is walking.  Once the walker(s) total 1600m (1 mile/4 laps) that team is finished.

*absolutely no running by the "walker"

Saturday

SPU Throwdown, Coach Jess teaching the "push-up"

Saturday Team WOD
(teams of 2)
400m run
100 Push-ups
150 Squats
200 Double Unders
400m run
*on the minute every minute do 3 burpees

Why Do You CrossFit?

by StoneWay CrossFit members

1) Builds confidence.  2) To keep up with my kids.  3) Cause I'm old, Health and helps with focus. 4) Keeps me from crying when at work for 24 hours.  5) It's the only thing I've ever been good at.  6) It's good for a laugh.  7) To feel like I'm 30 when turning 40 8) To beat Sean.  9) To beat Poppe and to get a 6 pack, 10) Training buddies.  11) Hobby.  12) I like the way I feel after the workouts.  13)  Effective use of my 3 hours a week.  14) Keeps me healthy, sane and feeling strong.  15) So it's not indecent exposure when I wear a bikini.  16)  Keep my sanity.  17) Use time to do constructive things.  18) When I don't I stop eating right, I stop running and start feeling weak. 19) My boys will beat me.

You all are inspirations to your coaches!

Sunday

Post "Saturday Team WOD" family photo

Rest Day

Mikko Salo at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

Saturday

Gabe striving for the 300lb 1RM
"Individual WOD + Team WOD

Individual WOD
A)10 Over Head Squat (PVC)
B) 75 Strict Press, #65/#45

Every minute on the minute you will perform movement 10 OHS then continue to complete the Strict Presses until repetition requirement is complete.  Once the next minute begins you stop pressing then go complete 10 OHS, then continue back to pressing.

then........(10 minute rest)

"Team WOD"
(Team of 2)

Compete 3 rounds of:
20 HSPU
50 Squat Hop

"Stop Being So Negative!" by CrossFit North Arlington (Tx)
This article is such a great "in your face" post with so much love.  After I got my hands on this link it felt like I had put what my hearts wants you all to know.  If this link speaks to you, say it out loud in the comment area.  We are so proud to be your coaches and spend the time we do together.

Saturday

There is no "I" in "Team". There is no "Us" in "Ego" either. So leave it at the door.

-anonymous

"Team WOD"

(teams of 2)

35 KB swings

75 Jump skips

35 Squats

25 KB swings

50 skips

25 Squats

15 KB swings

25 skips

15 Squats

10 KB swings

15 skips

15 squats

400m run

*part of today's suprise is that while one partner is doing each movement the other partner will be doing a "secret movement" each time. Come in today and you'll find out what those "secret movements" are.

HiTemp-Rob Orlando Commercial

Think about this, ponder on it and see if you come in with a different mindset.

Saturday

"Team WOD"

(teams of 2)

Complete 10 rounds of:

A)

5 Pull-ups

10 KB Deadlift

15 Sit-ups

B)

Box Jumps

Partner A completes one rounds as Partner B performs Box Jumps (continual).  Each team will complete 10 rounds.

Saturday

Team WOD

(teams of 4)

400 Air Squats

300 Plate Sit-ups

200 Ground to Overhead

100 Sprawls

Why Your Pain Won’t Go Away

by Z Health (www.zhealth.net)

If your shoulder’s killing you, the problem must be in your shoulder, right? Wrong!

Pain is just a symptom — a signal from your body that something has gone haywire and needs to be addressed.

Saturday

Saturday "Team WOD" family picture

Team WOD

(teams of 3-5 members)

Row 500m

Sit-ups

HSPU

Broad Jumps

Ring Pull-ups

KB High Pull

*rower dictates each stations duration

Invincible Ignorance

Saturday

"Team WOD Saturday"

(2 per team)

A)

Complete 7 rounds of:

5 pull-ups

7 push-ups

10 rotational squats hops

+

B)

Jumping Jacks

*1 partner compete A) as the other partner does B) then they rotate for 10 rounds