Hawk locks out a muscle-up!
CrossFit Workout of the Day
5 Rounds of:
500m Row
10 Forearm to Plank Holds
Rest 1 minute between rounds.
Record time for each round.
November 29, Row, Row, Row Your Boat
Tuesday, 29 November 2011 By
November 28, CrossFit Workout of the Day
Sunday, 27 November 2011 By
CrossFit Workout of the Day
Front Squat Medley
Do as many reps as possible (to failure) at each of the weights:
Women/Men
135/185
95/135
65/95
“Heavy is just heavy. There is only so much you can do. But light weight? You can go forever…”
~Nadia Shatila, CrossFit HQ trainer
Thanksgiving Day 2011
Thursday, 24 November 2011 By
Thanks to everyone who came out and made Thanksgiving a chaotic celebration of gratitude!
We feel blessed to be part of the Mt Olympus family.
Class Schedule for the weekend:
Join us Friday at 12:30 for a little Mt Olympus poker
Saturday at 8:00am we will be running outside for a bit, so come ready.
CrossFit Workout of the Day
The Twelve Tasks of Heracles
Heracles was considered the greatest of all heroes for accomplishing twelve seemingly impossible tasks.
For Time:
12 Atlas Burpees (25/45) lbs
12 L Pull-ups
12 Ring Handstand Push-ups
24 One-leg Box Jumps (16/20″)
24 Snatches (one arm – barbell) (55/75#)
24 Overhead Pistol Squats (1/1.5) pood
12 Muscle-ups
12 Manmakers (25/45# dumbbells)
12 Toes-to-Bars
12 Deadlifts (195/275) lbs
12 Wall Balls (15/20) lbs
100 m Overhead Walking Lunge (25/45) lbs
November 22, Brinton Neff–Champion!
Monday, 21 November 2011 By
Congrats to Brinton Neff
First place in his age group at the Turkey Triathlon!
- Brinton on the way to 1st Place in the 11-14 age group
- Steve, Brinton and Brandon at the Turkey Triathlon
CrossFit Workout of the Day
Walking lunge 30 meters
21 Pull-ups
21 Sit-ups
Walking lunge 30 meters
18 Pull-ups
18 Sit-ups
Walking lunge 30 meters
15 Pull-ups
15 Sit-ups
Walking lunge 30 meters
12 Pull-ups
12 Sit-ups
Walking lunge 30 meters
9 Pull-ups
9 Sit-ups
Walking lunge 30 meters
6 Pull-ups
6 Sit-ups
November 21, Squat Cleans
Sunday, 20 November 2011 By
Thanksgiving Holiday Schedule
Check the website for class times
Thanksgiving Day we will meet at the gym at 9:00 for our annual attempt at the 12 Tasks of Heracles! Will you be the first to accomplish it UNSCALED?
Friday we will have a 12:30 workout
Saturday will be the normal 7:00 and 8:00am classes
Family and friends are welcome at all holiday events.
- Alli shows the proper receiving position
CrossFit Workout of the Day
Squat Cleans
1-1-1-1-1-1-1
November 19, CrossFit Workout of the Day
Friday, 18 November 2011 By
Tabata Fight Gone Bad
Intervals of 20 seconds of work followed by 10 seconds of rest.
Perform 8 consecutive 20 second intervals of each of the following exercises:
-
Wall-ball 14/20 pound ball, 10 ft target. (Reps)
-
Sumo deadlift high-pull 75 pounds (Reps)
-
Box Jump 20″/24″ box (Reps)
-
Push-press 75 pounds (Reps)
-
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.
The score is the total of the scores from the five stations.
Post total reps and reps per round.
November 18, CrossFit Workout of the Day
Friday, 18 November 2011 By
3 Rounds of:
3 Deadlifts
6 Turkish Get-ups (3 per side)
Max Rep Handstand Push-ups
Record Weights and HSPU reps
November 17, The Bear Complex
Wednesday, 16 November 2011 By
CrossFit Workout of the Day
The Bear Complex
5 Rounds of 7 continuous reps of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest anywhere other than the ground during each round. Rest as needed between rounds.
November 16, CrossFit Workout of the Day
Tuesday, 15 November 2011 By
Compare your results to 25 August 2010
5 rounds for time of:
15 Romanian Deadlifts (at least 35/55#)
30 Sit-ups (abmat)
November 15, CrossFit Casting Call
Monday, 14 November 2011 By
Calling all-star CrossFitters! Bring your A-game and Mt Oly shirts all week as we’ll be shooting videos to supplement our soon-to-be released Holiday Guide.
It’s a little known fact that Elvis Presley was discovered after appearing in a CrossFit Mt Olympus technique video, and look how well that turned out! (Pre-Cheddar cheese diet Elvis, that is).
CrossFit Workout of the Day
2 min Challenge: As many presses (shoulder to overhead) as possible in 2 minutes
then
50 Burpees for time
