Big swinging

by carney on July 3, 2015

Gary taking the 16 kg kettlebell for a swing during the 1700 WOD class.

Gary swinging the 8 kg kettlebell during the 1700 WOD class.

WOD 3 July 2015

For max load:
Front squat, 1-1-1-1-1-1-1 reps

{ 0 comments }

Getting up

by carney on July 1, 2015

Abby doing kettlebell Turkish get-ups during the 0530 WOD.

Abby doing kettlebell Turkish get-ups during the 0530 WOD.

WOD 2 July 2015

9-15-21 reps for time:
Ring dips
Cleans, 60 kg

{ 0 comments }

Double up

by carney on June 30, 2015

Jenny and Kate pounding out double-unders during the 0530 WOD class.

Jenny and Kate pounding out double-unders during the 0530 WOD class.

WOD 1 July 2015

Complete as many reps as possible in 20 minutes:
2 legless rope ascents, 15 ft
2 barbell Turkish get-ups, 40 kg
4 legless rope ascent, 15 ft
4 barbell Turkish get-ups, 40 kg
6 legless rope ascents, 15 ft
6 barbell Turkish get-ups, 40 kg
8 legless ropes ascents, 15 ft
8 barbell Turkish get-ups, 40 kg
. . . continue adding two reps every round until time runs out.

_____________________________

“If ICREPs (International Confederation of Registers of Exercise Professionals) has systematically failed to ensure the independence of its national members, and the members themselves often fail to check up on the individual trainers, what are we left with? Is it anything more than a defunct, useless, and corrupt system that allows Big Soda and licensure lobbyists to control and funnel membership fees from hard-working personal trainers and fitness professionals into the bank accounts of influential people in the industry?” – ICREPS: No Accountability for Conflicts of Interest?

{ 0 comments }

Core to extremity

by carney on June 29, 2015

Terra rowing for calories during the 0530 WOD class.

Terra rowing for calories during the 0530 WOD class.

WOD 30 June 2015

Complete one Tabata interval for each exercise, with a one-minute recovery between exercises. The Tabata interval is 20 seconds of work, followed by 10 seconds of rest, repeated for 8 sets.

Row (for calories)
Sit-ups
Sumo-deadlift high pulls, 35 kg
Double-unders

Score each exercise as the sum total of reps completed.

{ 0 comments }

Tighten up

by carney on June 28, 2015

Jacob keeping a tight position on double-unders during the 0630 WOD class.

Jacob keeping a tight position on double-unders during the 0630 WOD class.

WOD 29 June 2015

Three rounds for time:
Run 400 m
25 pull-ups
50 push-ups
75 squats

{ 0 comments }

Row, row, row

by carney on June 26, 2015

Bruce, Niels, and Jacob rowing for calories during the 0630 WOD class.

Bruce, Niels, and Jacob rowing for calories during the 0630 WOD class.

WOD 27 June 2015

“Meadows”
For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

{ 0 comments }

Snatching sixteens

by carney on June 25, 2015

Nyss snatches the 16 kg kettlebell for reps during the Saturday 0900 WOD class.

Nyss snatches the 16 kg kettlebell for reps during the Saturday 0900 WOD class.

WOD 26 June 2015

Three rounds for time:
Run 800 m
10 front squats, 75 kg

{ 0 comments }

Clean for the triple

by carney on June 24, 2015

0530 WOD class getting after their max for the day, three rep cleans.

0530 WOD class getting after their max for the day, three rep cleans.

WOD 25 June 2015

Nine rounds for time:
9 sumo-deadlift high pulls, 40 kg
9 toes to bar

Then, for max load:
Dip, 1-1-1 reps

{ 0 comments }

Pick’em up put’em down

by carney on June 23, 2015

Jenny putting weight overhead during the 0530 WOD class.

Jenny putting weight overhead during the 0530 WOD class.

WOD 24 June 2015
Courtesy of CrossFit.com

Three rounds for time:
7 bar muscle-ups
7 clean & jerks, 93 kg

{ 0 comments }

Cleaning day

by carney on June 22, 2015

Mark catches a barbell clean during the 0530 WOD class.

Mark catches a barbell clean during the 0530 WOD class.

WOD 23 June 2015

Complete as many reps as possible in 7 minutes:
7 box jumps, 20 in
7 burpees

Then, for time:
Run 1 mile

{ 0 comments }