Apr 172014
 

WOD

for time:

-200 meter run

-50 push press (95#/65#)

-400 meter run

-30 push press (95#/65#)

-800 meter run

-10 push press (95#/65#)

Shawn

Congrats to Shawn for getting his first muscle up!

 Posted by at 12:01 am
Apr 162014
 

WOD

tabata

-muscle ups

-hang power clean (145#/100#)

-squats

note: you’ll rotate movements after each rest. not all 8 rounds with one movement before moving onto the next.  the rest is more of a transition time, so move quick!  you will end up with 8 rounds of tabata for each movement.

I love this time of year!!  Nice weather coming and we are in the CrossFit Games season!  Regionals next

 Posted by at 12:01 am
Apr 152014
 

WOD

tabata

-handstand push ups

-hang power snatch (105#/70#)

-sumo deadlift high pull (105#/70#)

note: you’ll rotate movements after each rest. not all 8 rounds with one movement before moving onto the next movement.  the rest is more of a transition time, so move quick!  you will end up with 8 rounds of tabata for each movement.

 Posted by at 12:01 am
Apr 142014
 

Congrats to the paleo challenge winners and to everyone who finished!  The most important lesson is how to life a healthy lifestyle.  Keep up the proper nutrition, hydration, sleep, and wod schedule and your results will continue to improve along with the quality of your day to day life.   All the results are listed (HERE).

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WOD

for time:

-1000 meter row

-75 push ups

-50 pull ups

-25 front squats (185#/125#)

Dee

The team hit some big numbers yesterday!

 Posted by at 12:01 am
Apr 132014
 

Schedule for Today

9:30am: Regional Team Practice

11am – 2pm: Open Gym

Edgar

Edgar

 Posted by at 12:01 am
Apr 122014
 

Schedule for Today

10am, 11am, 12pm: CrossFit Classes

1pm: MOBILITY!

3pm: It’s a celebration!  Come join us for food and drinks!!

Paleo Results are in!

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WOD

as many rounds as possible in 20 minutes:

-7 burpees

-8 pistols

-12 kettlebell swings (70#/53#)

-20 double unders

ghost

 Posted by at 12:01 am
Apr 112014
 

Come hang out with us tomorrow at 3pm.  Beer an beef will be provided.  Please bring a side dish or just come and eat.  It’s time for a BBQ!

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partner wod

for time: 16 minute cut off

-100 double unders (50 each)

-50 handstand push ups while partner holds handstand

-50 toes to bar while partner hangs from the bar

-50 shoulder to overhead (160#/110# axle bar) while partner holds bar in the front rack

then both partners lunge with the bar in the front rack for 90′

Felix

Felix flying in from his run

 Posted by at 12:01 am
Apr 102014
 

for time:

3 rounds

-15 ring dips

-5 deadlifts (315#/235#)

after the 3 rounds run to Gold Circuit E-Cycling and back

T-Rex

T-Rex loves muscle ups

 Posted by at 12:01 am
Apr 092014
 

I forgot to mention that we will be announcing the Paleo Challenge winners at our post paleo party this Saturday (12th) at 3pm. Everyone is invited!  Burgers, sausage, and beer will be provided.  If you can bring a side dish please post in the responses what you plan on bringing.  As of now we know Anna is bringing the wine and Hatch is bringing sexy back.  If you want anything else please bring it.  See you all this Saturday at 3pm!

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WOD

3 rounds for max reps

-1 minute strict handstand push ups

-1 minute rest

then directly into 

death by power clean + push jerk (135#/95#)

with a continuous running clock do 1 clean & jerk the 1st minute, 2 clean & jerks the 2nd minute, 3 clean & jerks the 3rd minute, 4 clean & jerks the 4th minute, etc.  go until you can’t finish the number of clean & jerks required for the minute you are on.

Karolina

Karolina demonstrating the movement in tomorrows wod

 Posted by at 12:01 am
Apr 082014
 

Time to fire up the grill!  Come join us for our post paleo/post opens/4th birthday party this Saturday (12th) at 3pm.  All members, friends, and family of CFIW are welcome.  Burgers, sausage, and beer will be provided.  If you can bring a side dish please post in the responses what you plan on bringing.  If you want anything else please bring it.  I’m looking forward to seeing all of you this Saturday at 3pm!

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WOD

3 rounds for max reps

-1 minute deadhang pull ups

-1 minute rest

3 rounds for max reps

-2 minute wall balls (20#/14#)

-1 minute rest

note: no extra break between the start of the wall balls and the end of the 3 round of rest of the pull ups

Melissa, Liz

Nice Donut pants!

 Posted by at 12:01 am