Will there be a WOD the day after Thanksgiving?
Absolutely!
Craig's offered to open the box up at 0730 for anyone interested, post to comments if you plan to go in at that time.
Otherwise we'll just have one WOD at 1130.
Have a GREAT Thanksgiving everyone!
20091126
20091124
Soldiers, Crossfitters. Murdered.
Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.
CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.
With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.
The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.
Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.
Here's the deal:
Go to this site:
https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=87
Donate, then join us at Crossfit BWI on Saturday, 05 December 2009 at 1000.
Get some. Give some.
CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.
With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.
The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.
Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.
Here's the deal:
Go to this site:
https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=87
Donate, then join us at Crossfit BWI on Saturday, 05 December 2009 at 1000.
Get some. Give some.
It's Wednesday, but it looks a LOT like Friday
WHERE: The Armory
WHEN: 0600 and 1130
WHAT: Your last WOD before Thanksgiving
WARMUP
Odd Object Carry
Grab something heavy from the locker. 35lbs or more. Run up the stairs to the third floor, then down to the far stairs. Head down to the first floor and back to the first set of stairs.
Twice.
WOD
“Pyramid Scheme”Group WOD
1 Round for Time of:
100ea Leg Walking Lunges w/PVC on back
50 Hand Stand Push Ups
100 GHD Sit Ups
50 Pull Ups (Chest to Bar)
100 True Push Up
Double the reps per each athlete in the class. All can work at the same time, they can split and share reps, and can’t move on to the next exercise till all reps for the classes are completed. Score fastest class’ total time & total number of athletes.
COOLDOWN
25 ring dips. Weighted, banded, body weight, etc. Whatever is challenging but not impossible.
WHEN: 0600 and 1130
WHAT: Your last WOD before Thanksgiving
WARMUP
Odd Object Carry
Grab something heavy from the locker. 35lbs or more. Run up the stairs to the third floor, then down to the far stairs. Head down to the first floor and back to the first set of stairs.
Twice.
WOD
“Pyramid Scheme”Group WOD
1 Round for Time of:
100ea Leg Walking Lunges w/PVC on back
50 Hand Stand Push Ups
100 GHD Sit Ups
50 Pull Ups (Chest to Bar)
100 True Push Up
Double the reps per each athlete in the class. All can work at the same time, they can split and share reps, and can’t move on to the next exercise till all reps for the classes are completed. Score fastest class’ total time & total number of athletes.
COOLDOWN
25 ring dips. Weighted, banded, body weight, etc. Whatever is challenging but not impossible.
20091123
A good day for a benchmark
WHERE: The Armory
WHEN: 0600 and 1130
WHAT:
WARMUP
Pullups
Pushups
Situps
Squats
2x10
WOD
“Crossfit Total”
Back Squat 3/ 2/ 1/ 1/ 1/ 1/
Press 3/ 2/ 1/ 1/ 1/ 1/
DeadLift 3/ 2/ 1/ 1/ 1/ 1/
Record the max weight successfully lifted on each and add them up for your Crossfit Total.
COOLDOWN
Gymnastic progression
20091121
Still 14 on the inside
WHERE: The Armory
WHEN: 0600 and 1130
WHAT:
WARMUP
Jumping squats x 10
Samson stretch 10 seconds each side
Pullups x 10
Dips x 10
Lunges x 10
Admire new squat rack as needed
WOD
Snatch 3/ 3/ 3/ 3/ 3/
2x 800m Sprint (1:1 / Work to Rest Ratio)
COOLDOWN
Rope ascent x 3
20091119
WHERE: The Armory
WHEN: 0600 and 1130
WHAT:
WARMUP
TBD
WOD
For Time:
1 Mile Run
50 Pull Ups
800m Run
100 Sit Ups
400m Run
150 Push Ups
200m Run
200 Squats
100m Run w/ 30lb Bag
COOLDOWN
Partner up and Rochambeau as needed
20091118
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