ssedgwick

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Posts by ssedgwick

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. 

He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines. 

First posted August 12 2011

TUESDAY January 20, 2015

 

Buy In

Warm Up Front Squats and Shoulder Girdle Mobility

WOD

“Gator”

For Time (45 minute CAP)

8 Rounds

5 Front Squats 185/133lbs from the floor

26 Ring Push-ups

*If you are modifying the front squats then do regular push-ups

Cash Out

Mobility on shoulders and hips

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.  He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.  First posted August 12 2011

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.
He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.
First posted August 12 2011rs and hip flexor

 

MONDAY January 19, 2015

In observance of Martin Luther King we will only have a 10am wod, all other classes are canceled.

Buy In

Group Warm Up

WOD

For Time with a Partner

30 Partner Deadlifts 315/193lbs.

(CrossFit Lite complete 30 SDHP with Kettlebell 1.5/1 Pood)

40 Double Unders each

200m Relay

30 Alternating Wall Balls 20/14lbs.

40 Mountain Climbers each

200m Relay

30 Alternating Burpee Box Jumps 24in.

40 Lateral Handstand Walking Steps

200m Relay

60 Alternating Tire Flips

(CrossFit Lite complete Plank Burpee Leap Frog)

80 Lateral Jumps

400m Overhead Carry 135/93lbs.

(CrossFit Lite complete with a 45/35lbs. Plate)

Cash Out

Group Mobility

 

Nothing like running with a medicine ball!

SATURDAY January 17, 2015

Reminder there is only a 10am Partner WOD on Monday in observance of Martin Luther King Holiday, all other classes are closed!

Buy In

Group Warm Up

WOD

For Time – Teams of 3

99 Power Snatch 75/53lbs.

99 Burpees

99 Walking Thrusters 75/53lbs.

99 Back Extensions

Gym Length Handstand Walk each person

99 GHD Situps

99 Sumo Deadlift High Pulls 75/53lbs.

99 Box Jumps 20in.

99 Power Cleans 75/53lbs.

Gym Length PVC Pipe Overhead Squat Jumps each person

99 Pullups

99 Push Press 75/53lbs.

99 Med Ball Pushups

99 Deadlifts 75/53lbs.

Cash Out

Mobility

Nothing like running with a medicine ball!

Nothing like running with a medicine ball!

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FRIDAY January 16, 2015

Buy In

Thruster Review

Take 10 Minutes to Warm Up Lift

WOD

Thruster from the floor

2-2-2-2-2

Followed by….

As Many Rounds as Possible in 8 Minutes

10 Deadlifts 165/113lbs.

30 Second Plank Hold

20 Plank Pushes

6 Hang Cleans 165/113lbs.

30 Second Wall Sit Hold

12 Toes 2 Bar

2 Jerks 165/113lbs.

30 Second Handstand Hold

4 Inverted Burpee Handstand Pushups

Cash Out

Roll Troubled Spots

IMG_1419

Games champ coming in the year 2033!

Nice job Omaira for finishing the 15k Chocolate run in your goal time of 1 hour 30 minutes!

THURSDAY Janauary 15, 2015

Buy In

3 Position Squat Clean Review

Take 5 Minutes to warm up lift

WOD

Every 30 Seconds for 6 Minutes

3 Position Squat Clean @ 50% of 1 rep max clean

Followed by….

For Time (20 Minute CAP)

15 Overhead Squats 45/33lbs.

20 Double Unders

15 Front Squats 45/33lbs.

20 Double Unders

15 Back Squats 45/33lbs.

20 Double Unders

200m Sprint

15 Shoulder Press 45/33lbs.

20 Double Unders

15 Push Press 45/33lbs.

20 Double Unders

15 Split Jerks 45/33lbs.

20 Double Unders

200m Sprint

30 Hang Cleans 45/33lbs.

40 Double Unders

30 Hang Snatch 45/33lbs.

40 Double Unders

200m Sprint

Cash Out

TLC with a Foam Roller

Nice job Omaira for finishing the 15k Chocolate run in your goal time of 1 hour 30 minutes!

Nice job Omaira for finishing the 15k Chocolate run in your goal time of 1 hour and 30 minutes!

Pistols in Europe!

TUESDAY January 13, 2015

Buy In

Group Warm Up

WOD

5k Run or Row (classes in the dark must row)

Cash Out

Spend 10 Minutes rolling and mobility

Pistols in Europe!

Pistols in Europe!

MONDAY January 12, 2015

Buy In

Group Warm Up

Snatch Balance Review

WOD

Snatch Balance

5×3 Start light and work up weight on each set, nothing over 115/83#

Followed by….

For Time

4 Rounds

120 Second one arm Overhead Plate Hold- 60 seconds each arm

10 GHD Situps

8 Weight Plate Burpees 35/25lbs.

6 Burpee Pullups

4 Manmakers 35/25lbs.

2 Gym Length Weight Plate on end Farmers Carry 35/25lbs. (You must go one length on each arm)

Cash Out

Roll Shoulder Girdle

Carah finishing strong with an OH Squat PR 2120#!

SATURDAY January 10, 2015

Buy In

Group Warm Up

WOD

Teams of 4 (2 men, 2 women) 40 Minute CAP

20 Ground 2 Overhead with Tire

40 Med Ball Squat Toss standing in a Square 20lbs.

60 Situp 2 Stand Plate Pass 35/25lbs.

8 Minute Barbell Overhead Hold 115/83lbs.

100 Box Jumps 20in.

80 Power Cleans 115/83lbs.

60 Toes 2 Bar

40 Weight Plate Burpees 35/25lbs.

200 Double Unders- 50 each person

400m Barbell Carry 115lbs. (one men’s and one women’s hand on the bar at a time)

Cash Out

Mobility

Carah finishing strong with an OH Squat PR 2120#!

Carah finishing strong with an OH Squat PR 120#!

Max Box Jump

FRIDAY January 9, 2015

Buy In

Take 10 Minutes to warm up lift of choice

WOD

Your Choice Lift

1-1-1-1-1-1

Followed by….

As Many Reps as Possible in 3 Minutes

Rest 2 Minutes

As Many Reps as Possible in 4 Minutes

Rest 2 Minutes

As Many Reps as Possible in 5 Minutes

*Start back at the beginning for every AMRAP

5 Burpees

5 Front Squats 95/63lbs.

20 KB Swings 1.5/1 Pood

5 Burpees

5 Front Squats 95/63lbs.

15 KB Snatch each arm 1.5/1 Pood

5 Burpees

5 Front Squats 95/63lbs.

10 KB Clean and Jerks each arm 1.5/1 Pood

During your rest you must complete 15 Pullups

Cash Out

Roll Troubled Spots

Max Box Jump

Evolution-to-crossfit-addiction

THURSDAY January 8, 2015

Buy In

Shoulder and hip group warm up

Hang Snatch Review

3×5 Hang Snatch Warm Up – add load each set

WOD

Hang Snatch

Every 2 Minutes for 12 Minutes

6 Hang Snatch (add load each set)

Post the heaviest set completed unbroken

Followed by….

For Time (25 Minute CAP)

5 Ring Dips

10 Mountain Climbers

1 Gym Length Waiters Walk Left Arm 35/25lbs.

1 Gym Length Waiters Walk Right Arm 35/25lbs.

10 Hang Clean and Push Press 115/83lbs. (if you set down the bar before the reps are completed you must complete 5 burpees before picking the bar up)

20 Mountain Climbers

1 Gym Length Waiters Walk Left Arm 35/25lbs.

1 Gym Length Waiters Walk Right Arm 35/25lbs.

15 Handstand Pushups

30 Mountain Climbers

1 Gym Length Waiters Walk Left Arm 35/25lbs.

1 Gym Length Waiters Walk Right Arm 35/25lbs.

20 Hang Snatch 115/83lbs. (if you set down the bar before the reps are completed you must complete 5 burpees before picking the bar up)

40 Mountain Climbers

1 Gym Length Waiters Walk Left Arm 35/25lbs.

1 Gym Length Waiters Walk Right Arm 35/25lbs.

25 GHD Situps

50 Mountain Climbers

1 Gym Length Waiters Walk Left Arm 35/25lbs.

1 Gym Length Waiters Walk Right Arm 35/25lbs.

30 Weighted Lunges 135/83lbs. (if you set down the bar before the reps are completed you must complete 5 burpees before picking the bar up)

60 Mountain Climbers

Cash Out

Roll Shoulder Girdle and Pigeon Pose Stretch

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