• 31May

  June 1, 2011

  playground 23 Comments

  WOD:

  

  Always a good time at the Playground!

  “Over Your  Head and Far Away”

  Use weighted implements of your choice (anything goes – can be a medball, a barbell, dumbbell(s), kettlebell, etc.).

  Get a total of 10,000 lbs from the ground to overhead (7,500 lbs for women).  Any way you want.  You can change your movements if you want; e.g. start with snatch, then go to clean and jerk.

  Carry your implement of choice 800 meters.  You do not have to perform the carry overhead, but if you’d like to, that’s fine.

  You can break this up anyway you like – i.e. 135 lbs sample would be:

  15  reps
  carry bar 200m
  15  reps
  carry bar 200m
  15  reps
  carry bar 200m
  15  reps
  carry bar 200m
  15  rep

• 31May

  May 31, 2011

  playground 5 Comments

  WOD:

  

  Grit finishing her first 1/2 Marathon! Awesome job Grit!

  CrossFit Regional WOD # 3

  21-15-9 reps for time of:
  Deadlift (315lb / 205lb)
  Box jump (30”/24”)

• 30May

  May 30, 2011

  playground 5 Comments

  WOD:

  6 Rounds for time:
  150m Run- carry plate (45/25)
  12- sumo-deadlift high pull (95/65)
  12- box jumps (24″/20″)

  Schedule:

  Monday, May 30 – 7:30AM Only

  Tuesday – back to normal

• 29May

  May 29,2011

  playground 1 Comment
  

  Congrats to On-Rampers L to R, Brian, Bob, Chris, Marcy and Kara

  WOD:

  Some awesome chipper that the Moorcroft’s came up with..

  One class tomorrow at 7:30AM
  

• 28May

  May 28, 2011

  playground 6 Comments

  WOD:

  Teams of 2, pair up according to your medball

  AMRAP 30:

  Partner 1 Performs Suicide Medball Carry (10m, 20m, 30m, 40m).  Ball touches the ground at each marker and back at the start.
  11 Reps, Partner Medball Toss – 5 meter distance.  Ball is thrown two handed from behind the head.  If the ball hits the ground, it’s NO REP.
  Partner 2 Performs Suicide Medball Carry (same as above)
  11 reps, Partner Medball Toss – 5 meter distance.

   

  Weekend Schedule:

  Sunday, May 29th: 8:00am class

  Monday, May 30th: 7:30AM class only

• 27May

  May 27, 2011

  playground 12 Comments

  Happy Birthday Lynn and Tom!! (sorry for the belatedness)

  WOD:

  “Forrest”

  Three rounds for time:

  20 L-pull-ups
  30 Toes to bar
  40 Burpees
  Run 800 meters

   

• 26May

  May 26, 2011

  playground 13 Comments

  For TOTAL time (clock runs until you are done, and don’t cheat on the 5 minute rest):

  Tire Flip – Athletes Choose their tire but make sure it’s appropriate

  720 pound tire: 50 meters
  500 pound tire: 75 meters
  small tires: 100 meters

  Rest 5 minutes

  3 rounds for time and total reps of:

  1 minute burpees
  1 mintue KB swings (1.5 / 1)
  1 minute Toes to Bar
  1 minute air squat
  1 minute rest

• 24May

  May 25, 2011

  playground 24 Comments
  

  The good old days... tire flips and overhead carries. Coming your way again soon!

  WOD:

  “CrossFit Total”

  Back squat, 1 rep
  Shoulder Press, 1 rep
  Deadlift, 1 rep

  You will have 3 attempts to establish your one rep max for each lift

  Please be prepared to know where your starting point is with each lift. This is an important strength WOD that should not be missed. Remember keeping it constantly varied is “where its at.” After this WOD if you feel you need a cardio burn, go hit the pavement or Row a 5k AFTER you do your Total.

  Now that June is only a week away, we want to make sure everyone is aware of a couple of policy changes that will be effective on June 1.

  1) We’re putting an atomic clock in the gym.  The time on the clock will be the time.  No more calls of “bar time.”

  2) If you’re late, you owe one burpee for every six seconds that you’re late before you can join the class.  That’s 10 burpees per minute.  You do them before you join in on the warmup or the WOD.

  3) Lateness cutoff is 10 minutes.  If you’re more than 10 minutes late, you’ll need to wait for the next class.

  4) All classes, including the warmups, will be Coach-led.

  5) The 7:30 PM is transitioning from Open Gym format to a Class format.  Same rules as above apply.

  Questions or comments, let us know.

• 23May

  May 24, 2011

  playground 9 Comments

  WOD:

  “Timber”

  Three Rounds for time:

  3 Handstand Pushups
  6 Front Squats 115 / 75 (no rack – weight must be cleaned)
  9 Chest to Bar Pullups

  Rest 5 minutes

  15 pistols each leg (work on pistols if you don’t have pistols)

  Rest 5 minutes

  For time: Up and back the length of the gym – Spiderman Pushups

• 23May

  May 23, 2011

  playground 19 Comments

  WOD:

  

  Raj rocking the rope climbs!

  “McGee”

  AMRAP 30

  5 Deadlifts (275 / 185)
  13 Pushups
  9 Box Jumps (24 / 20)

  **Note the 4:30PM will start at 4:45 today and Wednesday of this week**

   

   

« Previous Entries