CrossFit WAR

Thursday – June 20, 2013

Kumarie… “nuff” said

Skill/Strength

NONE-get started

WOD “Partner Workout”

100 Burpees

150 Jumping Pullups

100 Box Jumps

150 Pushups

200 Walking Lunge Steps

x2 rounds for time

45′ Cap

Wednesday – June 19, 2013

Skill/Strength

Goal Work

WOD

50-40-30-20-10

Pullins

Jump Squats

Russian Twists (back and forth=1) both hands must touch both sides

Swings

30′ Cap

We had a trainer in-service this past weekend and we are excited to be bringing a lot of new “fun toys” to the new location whenever we move. At the absolute latest it will be August 31st. This has been the longest processes ever! Thank you all for being patient! All the waiting will pay off; we promise!

Skill/Strength

Go over Power Clean Form AND SumoDeadlift High Pull form (this one is in the workout) then…

Power Cleans 5-5-5 (newbies work on deadlifts ONLY as this is the first movement in the Power Clean)

Recovery of: Work on HandStand Pushups

WOD
10 Pullups

15 WallBalls

20 KB SDHP

x4

Monday June 17,2013

Terrance and his “Good WOD” shorts

Skill/Strength

Front Squat 10-10-10-10

recovery: 10e Plank Rows

WOD

12′ AMRAP of:

10e DB Push Press (40/20)

6e fwd-rev Lunges

20 AbMat Situps

Friday – June 14, 2013

A little something my good friend posted on her webpage today:

A few health facts I recently read and thought I’d share:

1. Low Vitamin D levels are linked to higher rates of daytime sleepiness.
2. Just 5 minutes with a dog can lower your stress level (I have 2 if anyone is interested…I am pretty sure they increase my stress levels).
3. There are currently 85 medications that ar known to interact badly with grapefruit juice.
4. A woman adds 11.3 hours of additional life expectancy for every hour of vigorous physical activity she does. An hour of moderate activity gives a longevity boost of 5.6 hours (I guess a CrossFitter will live forever then?).

Skill/Strength

GOAL WORK…work on things you suck at!

WOD

800M Run

then 2 rounds of:

30 Burpees

30 DB Thrusters

then…

800M Run

Thursday – June 13, 2013

If anyone is interested in participating in the Civilian Military Combine at Bryce Resort this October, please email me. I know we have a few people who would like to get a team together. Check out the website: http://www.civilianmilitarycombine.com/events/mid-atlantic-mountain-assault/

October 12, 2013 is the date of this event and for the most part it takes the entire day. Soley, Tracey, Carlina, Parker and I participated as a team last October and we came in 2nd place as a team. It was a complete shock to us and sooo much fun.

Skill/Strength

200m Row for time (this is a SPRINT, so go as fast as humanly possible)

recovery of: 20e x’ing Hand to ElbowPlank, max rep air squats without stopping or pausing or resting…

(repeat until the start of the workout)

WOD

Wallballs (20/14)

KB Swings (35/25)

Ring Pushups

3′ at each station, then 2′ at each station, then 1′ at each station.

Your score is your TOTAL repetitions for all 3 rounds….

Wednesday – June 12, 2013

If anyone has kids ages K-8th grade interested in Fauquirs Track and Field Camp please email Quentin Jones at qjones@fcps1.org For those of you who do not know Quentin, he has been CrossFitting with us for over 2 years now and is the head coach of both the the Fauquier track and cross-country team. The camp starts this upcoming Sunday (Fathers Day) June 16-Thursday June 20th 6pm-8:15pm. The cost is $75.

Still smiling after Memorial Day Murph a couple weeks ago. That’s what it’s all about.

Skill/Strength

Strict Shoulder Press 5-5-5-5

Recovery of: 10e KB Halos and 30e uni leg bridges

WOD

400M Run

25 Toes to Bar

400M Run

50 V-Ups

400M Run

50e Russian Twists with KB

400M Run

50 AbMat Situps

For time….

Tuesday 6-11-2013

No rain in the forecast for Tuesday. That should be good news. I think everyone’s grass is green enough for right now.

She will be back very soon beating you all in WODs.

Skill/Strength

Goal WORK

WOD

Thrusters (75/55)

Pushups

Squats (front/overhead/back)

Air Squats

Shoulder to Overhead

21-15-9 Reps of Each

(At the end of the 21-15-9 you have to complete the same number of burpees as the minutes time on the clock, once the burpees are completed this time represents your final score)

Monday 6-10-2013

THERE IS NO EASY DAY!!!

Great running form Caleb!!!

Skill/Strength

Deadlift 7-7-7-7

recovery: 20s or max unbroken ring parallette hold, 5 Dive Bombers

WOD

50 Double Unders

20 Alt. Rev. Lunges

20 Pullins

4 rounds for time

1st Fr!day Event this evening has been cancelled…

We WILL be holding a 4pm and 5pm class this afternoon!

July 5^th will be the next 1^st Fr!day on Main Street Warrenton – The Independence Day Children and Pet’s Parade, BBQ Competition and a concert by the Fauquier Community Band are just some of the highlights scheduled.