Monday, November 30, 2015

Tuesday 12/1

AMRAP 15
40 double unders
20 wallballs
10 burpees

Box Notes
2nd Annual NBCF Ugly Christmas Sweater Party
-Friday December 11 at 7:00
-Food will be provided, RSVP so we can get a head count
-If you would like to participate in the gift exchange bring a gift, something people can use at the gym is an option

Sunday, November 29, 2015

Monday 11/30

WOD 
"Open 15.1"
AMRAP 9
15 toes-to-bars, 
10 deadlifts @115/75LBS, 
5 snatches @115/75LBS

Box Notes
2nd Annual NBCF Ugly Christmas Sweater Party
-Friday December 11 at 7:00
-Food will be provided, RSVP so we can get a head count
-If you would like to participate in the gift exchange bring a gift, something people can use at the gym is an option



Thursday, November 26, 2015

Friday 11/27

"The Sampler"
400m run
Then
5 rounds
5 pull ups
10 push ups
15 squats
Then
4 rounds
8 hspu
15 kbs 
Then
3 rounds
15 box jumps
15 t2b
Then
2 rounds
20 wall ball
30 sit ups
Then
1 round
50 burpees
Then
400m run

Tuesday, November 24, 2015

Wednesday 11/25

WOD -- Partner
For time
4000m row
alternate every 500m

Accessory Strength Work
4 rounds not for time 
20 ghd hip extensions 
max strict pull ups 
10 ring dips 

Monday, November 23, 2015

Tuesday 11/24

WOD 
" Open 12.3"
AMRAP 18
15 box jumps @ 24/20"
12 push presses @ 115/75
9 toes-to-bar

Thanksgiving Week Schedule:
Wednesday, Nov 25 – No 4:30, 530, 630 Classes
Thursday, Nov 26 (Thanksgiving) – Closed
Friday, Nov 27 (Black Friday) – Open Gym, 7:00 AM – 11:00 AM
Saturday, Nov 28 – gym is CLOSED for BrUTE Gymnastics Seminar (sign up in office)




Sunday, November 22, 2015

Monday 11/23

Everyday Warrior WOD 4
7 Minute AMRAP: Increasing Reps
2 RX Ground to Overhead (RX: 115/75)(Masters, Scaled, Teen: 85/55)
4 RX Alternating Pistols (Masters, Scaled: Wall Balls 20/14)(Teens: Wall Balls 14/10)
4 G2OH
8…
8…
16…
16…

Reps for each movement will continue to double as you progress through each round. Ground to overhead may be performed any way — snatch or clean and jerk, press, or push press. In place of pistols, masters, scaled and teen division will perform wall balls — RX athletes must perform alternating pistols.

Thanksgiving Week Schedule:
Wednesday, Nov 25 – No 4:30, 530, 630 Classes
Thursday, Nov 26 (Thanksgiving) – Closed
Friday, Nov 27 (Black Friday) – Open Gym, 7:00 AM – 11:00 AM
Saturday, Nov 28 – gym is CLOSED for BrUTE Gymnastics Seminar (sign up in office)



Thursday, November 19, 2015

Friday 11/20

WOD 
7 RFT 
7 power cleans 95/65
7 thrusters 95/65
7 bar-facing burpees
Courtesy of CrossFit.com

Wednesday, November 18, 2015

Thursday 11/19

"Bring a Friend Day"
All classes are free for anyone to try!!

Wod 
AMRAP 15
200m run
10 HR push ups
15 KBS 

Box Notes:

Thanksgiving Week Schedule:
Wednesday, Nov 25 – No 4:30, 530, 630 Classes
Thursday, Nov 26 (Thanksgiving) – Closed
Friday, Nov 27 (Black Friday) – Open Gym, 7:00 AM – 11:00 AM
Saturday, Nov 28 – gym is CLOSED for BrUTE Gymnastics Seminar (sign up in office)

Tuesday, November 17, 2015

Monday, November 16, 2015

Tuesday 11/17

Wod - with partner
"Heavy Double Grace"
60 clean and jerks 155/105 
With 5 burpees every min on the min, starting min one

NBCF competitors
185/125

Box notes

This Thursday is Bring a Friend Day!

Thanksgiving Week Schedule:
Wednesday, Nov 25 – No 4:30, 530, 630 Classes
Thursday, Nov 26 (Thanksgiving) – Closed
Friday, Nov 27 (Black Friday) – Open Gym, 7:00 AM – 11:00 AM
Saturday, Nov 28 – BrUTE Gymnastics Seminar (sign up in office)


Sunday, November 15, 2015

Monday 11/16

Wod
For time: Everyday Warrior WOD 3
9 Dead Lift (RX: 275/185)(Masters, Scaled: 185/115)(Teen: 135/95)
28 Box Jumps (RX: 30″/24″)(Masters, Scaled, Teen: 24″/20″)
14 Thrusters (RX: 135/95)(Masters, Scaled, Teen: 95/65)
30 Pull-Ups (RX: C2B)(Masters, Teen: Standard)(Scaled: Ring Rows)

Box Notes:
This Thursday is Bring a Friend Day!

Thanksgiving Week Schedule:
Wednesday, Nov 25 – No 4:30, 530, 630 Classes
Thursday, Nov 26 (Thanksgiving) – Closed
Friday, Nov 27 (Black Friday) – Open Gym, 7:00 AM – 11:00 AM
Saturday, Nov 28 – Regular Schedule

Thursday, November 12, 2015

Friday 11/13

Wod
3 RFT 
300m shuttle run
20 hang power cleans 115/75 

NBCF competitors 
135/95

Wednesday, November 11, 2015

Thursday 11/12

Wod
6 RFT 
10 HR push ups
15 KBS 
20 Ab mat sit ups

**ladies competing this weekend can practice workout 3 

Tuesday, November 10, 2015

Wednesday 11/11

JEREMY WISE, BEN WISE, AND BEAU WISE WERE THREE BROTHERS. THE “THREE WISE MEN”.

about_head

After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war on a daily basis.

The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.

IN THEIR HONOR

Returning veterans struggle with high suicide rates, high unemployment rates, a lack of resources to succeed, and a dwindling support community to look to for assistance. The struggles our veterans face are widely unknown by the general public and are difficult to identify.

As a combat veteran of the Marine Corps, I have lost too many friends. Those who gave the “last full measure of devotion” — a part of sacrifice and service that dates to the founding of our country. But no family should ever lose a veteran once they return from war.

Growing up, my closest friends were my cousins: Jeremy, Ben, and Beau Wise. We called them “The Three Wise Men.” Jeremy and Ben were both killed in action in Afghanistan. Beau remains on active duty in the U.S. Marine Corps.

The “Three Wise Men” tribute exists to raise awareness and funds to help our returning veterans access the help and services they need.

They went to war to defend us. Now it is our obligation to help them. On behalf of all who served and their families, I am asking for your help.

Join us as a competitor, spectator, or sponsor. We look forward to your participation.

Semper Fi,

sig_left


1. Conditioning
“Three Wise Men”
A. “Jeremy”
AMRAP 4:
5 Hang Snatch, 135/95 (crx squat)
10 Barbell Lateral Burpees

2 minute rest

B. “Ben”
AMRAP 4:
10 Power Clean, 135/95
20 Pull-Ups

2 minute rest

C. “Beau”
AMRAP 4:
15 Box Jump Overs, 24″/20″
30 Wall balls, 20/14

Monday, November 9, 2015

Tuesday 11/10

Strength
Deadlift 5x5 (smooth and solid, not looking for a max)
Or ladies can practice WOD 1

WOD - with a partner
AMRAP 10
6 Toes to Bar
10 Medball Overhead walking Lunge
20 Wall Ball 

One partner will work at a time, alternating after each round. 

Sunday, November 8, 2015

Monday 11/9

Everyday Warrior WOD 2
Those of have not registered and submitted scores will sub a 200m shuttle run instead of row, due to lack of rowers.
20 Min. AMRAP
Row for Calories (All Divisions: 21/14 Cal)(RX: Damper Setting= 10/8)
7 OHS (RX: 115/75)(Masters, Scaled, Teen: 75/55)
21 Double Unders (Masters, Scaled: 63 singles (3/1 ratio))

**for the ladies wanting to practice wods for Athenas this weekend, Wod 1 & 3 will be part of the programming Tuesday and Wod 2 will be Thursday. Your welcome to practice outside of class any day you would like.


Thursday, November 5, 2015

Friday 11/6

Wod
3 rounds for max reps
1 min - air squats
1 min - push press 115/75
1 min - DB snatch 50/30

Wednesday, November 4, 2015

Thursday 11/5

"Bring a Friend Day"
AMRAP 7
30 double unders
15 medball sit ups
15 medball box step ups

Rest 3 min and repeat

Score is the average of your two scores
Done individually 

Tuesday, November 3, 2015

Monday, November 2, 2015

Tuesday 11/3

Wod
3 RFT
30 KBS 53/35 
30 wallball 20/14
30 pull ups 

At my discretion, some will be scaled to 25 or 20 reps each


Sunday, November 1, 2015

Monday 11/2

Today starts week 1 of the Everday Warrior Battle Series. We will do a workout each Monday during the month of November in support of Crossfitters battling cancer. I encourage you to go to the website and register to support the cause.

https://www.everyday-warrior.org/battle-series/

Wod 1
With a 15 min running clock

A. AMRAP 3
Bar facing burpees - RX must hop over with 2 feet, scaled and masters (40+) may step over
Then,
B. Max clean and jerk - any style clean and jerk