Please Join us at 9AM for Andi & Max's WEDDING WOD. It is our wedding day, and also the 4-Year anniversary of CFEB as an "official" Affiliate.

WODDING (WEDDING WOD) 111001

Please wear either a black or pink shirt (bonus for matching pants/shoes/etc)

Warm-up 1 9:00
Heat 1 9:30
Warm-up 2 9:30
Heat 2 10:00
Warm-up 3 10:00
Heat 3 10:30

Partner workout:

Select a single tier from below.

Tier 1:

3 rounds
Friendship walk or run, 400 meters
42 Squats, or sit to chair and get up
22 Push-Up, Knee Push-Up or Wall Push-Up

Tier 2:

3 rounds
Friendship run, 400 meters
42 Squat
21 Push-Up

Tier 3:

3 rounds
800 meter relay run (each partner runs 400 M)
42 Burpees
21 Kettlebell Swings 1.5/1.0

Tier 4 (No scaling, except parallel or up-scaling):

3 Rounds
Partner carry, 400 meters, each partner must walk at least 50 steps total
42 Deadlift 225/155
22 C2B Pull-Ups

Only one partner at a time can perform the numbered movements.
Each partner must do at least one of each numbered movement.

Detailed explanation will be given.

Post time to comments.

Please Join us tomorrow, October 1, 2011 at 9AM for Andi & Max's WEDDING WOD. It is our wedding day, and also the 4-Year anniversary of CFEB as an "official" Affiliate. (see wedding WOD at the bottom of the post)

There are no classes at DRG on this day.

WOD 110930

Max Effort

Snatch
work up to 1RM
rest for 5 minutes
followed by

Timed Effort

4 Rounds for time:
15 G.I. Janes
10 wall balls
6 sumo dead lift high pull (60% of snatch 1RM)

Post load in part A and time in B to comments.

WEDDING WOD

Please wear either a black or pink shirt (bonus for matching pants/shoes/etc)

WOD 111001

Warm-up at 9:00, 9:30,10:00
Heats at 9:30, 10:00, 10:30

Partner workout:

Select a single tier from below.

Tier 1:

3 rounds
Friendship walk or run, 400 meters
42 Squats, or sit to chair and get up
22 Push-Up, Knee Push-Up or Wall Push-Up

Tier 2:
3 rounds
Friendship run, 400 meters
42 Squat
21 Push-Up

Tier 3:
3 rounds
400 meter relay run (each partner runs 400 M)
42 Burpees
21 Kettlebell Swings 1.5/1.0

Tier 4 (No scaling):

3 Rounds
Partner carry, 400 meters
42 Deadlift 225/155
22 C2B Pull-Ups

Only one partner at a time can perform the numbered movements.
Each partner must do at least one of each numbered movement. On the partner carry each partner must take at least 50 steps.

WOD 110929

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

3 rounds for time of:
105 Jump Rope*
Run 200 meters

*sub: 35 Double-unders

Post time to comments.

WOD 110928

Timed Effort
"Elizabeth"

21 - 15 - 9
Cleans 135/95
Ring Dips

WOD 110927

Timed Effort

"Bradley"

10 rounds
4x25 meter shuttle run (up to gate, touch ground, back to roll-up door, touch ground, repeat)
10 Burpee
10 Pull-Up
Rest 30 seconds

Post time to comments.

WOD 110926

Max Effort

GWPC:

Bench Press 5-5-5 or more @ 85% of 1RM

DRG: Above -OR- Max Rep Ring Push-Ups, 3 efforts

Timed Effort

4 Rounds
15 Box Jumps 24/20
15 Kettlebell Swings 1.5/1.0
30 Hand-Release Push-Ups

Post load and/or reps in part A and time in part B to comments.

WOD 110929

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

Partner WOD

3 Rounds
800 Meter Relay Run (each partner runs 400 meters)
42 Squat
22 Push-Up

Only one partner at a time can perform the numbered movements.
Each partner must do at least one of each numbered movement.
You may partition the reps as needed. Begin each round with an 800 meter relay run.

Post time to comments.

WOD 110924

Timed Effort

Tabata Gone Bad

Start at any station and perform 8 intervals of 20 seconds of work and 10 seconds of rest at each station before moving on to the next station. There is no rest between stations.

Row
Kettlebell Swing 1.5/1.0
Sit-Up
Jumping C2B Pull-Up
Squat

Post lowest score at score at each station, and total of lowest scores to comments.

Please Join us next Saturday, October 1, 2011 at 9AM for Andi & Max's WEDDING WOD. It is our wedding day, and also the 4-Year anniversary of CFEB as an "official" Affiliate.

There are no classes at DRG on this day.

WEDDING WOD

Please wear either a black or pink shirt (bonus for matching pants/shoes/etc)

WOD 111001

Warm-up at 9:00, 9:30,10:00
Heats at 9:30, 10:00, 10:30

Partner workout:

Select a single tier from below.

Tier 1:

3 rounds
Friendship walk or run, 400 meters
42 Squats, or sit to chair and get up
22 Push-Up, Knee Push-Up or Wall Push-Up

Tier 2:
3 rounds
Friendship run, 400 meters
42 Squat
21 Push-Up

Tier 3:
3 rounds
400 meter relay run (each partner runs 400 M)
42 Burpees
21 Kettlebell Swings 1.5/1.0

Tier 4 (No scaling):

3 Rounds
Partner carry, 400 meters
42 Deadlift 225/155
22 C2B Pull-Ups

Only one partner at a time can perform the numbered movements.
Each partner must do at least one of each numbered movement. On the partner carry each partner must take at least 50 steps.

WOD 110923

Max Effort

Press 5-5-5 or more

Max Effort

Death By Barbell:

Perform ascending sets of the complex:

Deadlift 135/85
Hang Clean 135/85
Front Squat 135/85
S2O/H 135/85

Start with a set of 1-1-1-1
rest as needed
Continue with a set of 2-2-2-2
etc until you cannot continue

You may not put the barbell down during the set, except a momentary touch-and-go on the ground for the deadlift (cannot reset). Rest is either in a hang with all joints fully extended, in the front rack position, or locked out overhead.

Post load in part A and sets complete in B to comments.

WOD 110922

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

3 Rounds
Run 400 meters
21 Russian Kettlebell Swings 1.5/1.0
12 Push-Press 75/55

Post time to comments.

WOD 110821

"Badger"

3 Rounds
30 Squat Clean, 95/65
30 Pull-ups
Run 800 meters

Post time to comments.

CrossFit True Blue (Joseph DeVitis)

WOD 110913

Deadlift 4-4-4-4 or more @ 90% of 1RM

Timed Effort

Perform one of the following:

Run 1.5 Mile
Run 1 mile 20/10 vest
Run 800 meters 40/20 vest
Run 800 meters with med ball 20/14
Sandbag Carry, 100/75, 800 meters
Run backwards, 800 meters
Sled Drag 75/50, 400 meters
Zercher Carry, 65/35, 400 meters
Farmer's Walk 2.0/1.5, 400 meters
Waiters Walk 1.0/.5, 400 meters
Walking Lunge, 45/25, 200 meters
Handstand walk, 100 paces
100 burpees

Post load and reps in part A and time in part B to comments.

WOD 110919

Timed Effort

30 Push-Jerk 95/65 (Good form, catch with bent knee, end in full lockout, stabilize at top)
5 burpee penalty for each time putting the bar down, to be done after all 30 are complete.

Timed Effort

3 Rounds
7 S2O/H 165/105
12 C2B Pull-Ups

Post time in parts A&B to comments.

WOD 110918

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

In any order:

Run 800 Meters
30 Russian Kettlebell Swing 1.5/1.0
40 Burpees
Sandbag Carry, 100 Meters (Any)
20 Tire Flip, 150 pounds
Sled Drag, 100 Meters 50/25
Farmer's walk, 100 Meters 2.0/1.5
Waiter's Walk 100 Meters 1.0/0.5
Walking Lunge with bumper plate overhead 25/15
Run 800 Meters

Post time to comments.

WOD 110917

Timed Effort

3 Rounds
Run 400 Meters
11 KB Swings 2.0/1.5
11 Deadlift 250/165
6 C2B Pull-Up
6 Handstand Push-Up

Max Effort

Work up to a 3RM deadlift in 15 minutes, starting at metcon weight or more.

Post time in part A and load in part B to comments.

WOD 110915

A: 5-5-5-5-5 Front Squat

B: EMOTM* for 7 minutes:
7 Box Jump 24/20
Max Rep Front Squat 155/105

*Every Minute On The Minute

Post load in part A and total front squats completed in part B to comments.

WOD 110915

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

Run 800 Meters
21 Burpee
12 Jumping Pull-Up
Run 400 Meters
15 Burpee
9 Jumping Pull-Up
Run 200 Meters
9 Burpee
6 Jumping Pull-Up

Post time to comments.

WOD 110814

Andi's 27th Birthday Workout:

Run 400m
9 Muscle-Ups
9 GI Jane
9 C2B Pull-Ups
Run 400m
18 S2O/H 135/95 (or Sandbag S2O/H 100/75lbs)
18 Kettlebell Swing 1.5/1.0
18 Push-Ups
Run 400m
27 Power Clean 135/95 (or Sandbag power clean 100/75lbs)
27 Burpees
27 Pull-Ups

Post time to comments.

Barbells For Boobs - Post interest in doing this to comments.

WOD 110913

Timed Effort

A: 10 rounds
7 Push-Up
7 Pull-Up

Rest 10 or more minutes.

B: Max Rep Bench Press 205/115, 2 efforts

Post time in part A and load in part B to comments.

"Mike-Alpha" On-Ramp

WOD 110912

Timed Effort

Run 400 Meters
15 reps Overhead Squat 135/95
Run 400 Meters
15 reps Front Squat 135/95
Run 400 Meters
15 Reps Squat 135/95

Max Effort

2-2-2-2-2 of the complex:

Hang Power Clean
Hang Squat Clean
Front Squat

Post time in part A and load in part B to comments.

World Trade Center, New York City

WOD 110911

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

9 Deadlift 155/105
11 Burpee
9 Jumping C2B Pull-Up
11 Burpee
9 Lunge (each leg)
11 Burpee
9 Push-Up
11 Burpee
9 Sit-Up
11 Burpee

Post time to comments.

WOD 110910

Timed Effort

"Fight Gone Bad"

3 rounds:

1 minute Wall-ball: 20/14 (Reps)
1 minute Sumo deadlift high-pull 75/55 (Reps)
1 minute Box Jump: 24/20(Reps)
1 minute Push-press: 75/55 (Reps)
1 minute Row: calories (Calories)
1 minute rest

Post score to comments.

WOD 110909

A: Work up to a 1RM snatch in 25 minutes

B: EMOTM* for 10 minutes:
7 Burpees
Max Rep Snatch 75/55

*Every Minute On The Minute

Post load in part A and total snatches completed in part B to comments.

The CrossFit Games 2011 are coming to ESPN 2 - 12 30minute episodes.

WOD 110908

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

Every 2 minutes on the second minute for 20 minutes (10 rounds):

Farmer's Walk (.75Px2 or more), 50 meters
5 Push-Ups
Max Rep A2A Squats (beginners may squat to a ball, or 2x55# plates)

Post time to comments.

USS Michael Murphy (DDG 112)

110907

"Murph"

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

WOD 110905

Timed Effort

A: Work up to a 1RM Squat in 25 minutes

B: 30 G2O/H 155/105

15 minute limit

Post load in part A and time in part B to comments.

110905 - Labor Day

No classes today - gyms are on Weekend schedule 10-6.

Meet at Noon, GWPC for those who want to work out together.

Sunday 110904

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

Run 400 meters
25 Box Step-Ups (or Box Jumps) 24/20
Run 400 meters
25 Russian Kettlebell Swings, 1.5/1.0
Run 400 meters
25 Push-Press 45/30
Run 400 meters
25 Burpees
Run 400 meters
100 single-unders (or 25 double-unders)

Post time to comments.

WOD 110903

Timed Effort

10-8-6-4-2 Thruster 135/95
50-40-30-20-10 Double-Under
15 minute limit.

Post time to comments.

WOD 110901

A: Work up to a 1RM press in 25 minutes

B: 21-15-9
Kettlebell Swing 2.0P
Burpee

Post load in part A and time in part B to comments.