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Hennie Mullers

Sunday, 5 August 2012 by

Monday, 7 August 2012

Hennie Muller was a South African rugby player nicknamed “The Greyhound” for his exceptional speed, developed through his eponymous workout.

Power WOD

Back Squat 3 RM
Max Chin-ups x 3

CrossFit WOD

Beginner: 1 set (3 sprints); Intermediate 2 sets (6 sprints); Advanced 3 sets (9 Sprints)

  • 15 Squats
  • 15 Sit-ups
  • 15 Push-ups
  • Hennie Muller Sprints (Sprint the width on Rnd 1, length on Rd2 and diagonal on Rd 3 of a rugby pitch.  Jog the other 2 segments)

1 min rest between each run.

Record total time.

Mobility WOD

Filed Under: CrossFit, CrossFit Endurance, Home Workouts, Workout of the Day Tagged With: , , , ,

Sprints and Push-ups

Tuesday, 24 July 2012 by

Sledding in July

Power WOD

3 Sets of:

5 Back Squats
Max Rep Pull-ups

CrossFit WOD

10 rounds of:

50m Sprint
Max Rep Push-ups
Recover during 50 m walk back to starting point

CrossFit Home WOD

10 rounds of:

50m Sprint
Max Rep Push-ups
Recover during 50 m walk back to starting point

CrossFit Mobility WOD

Filed Under: CrossFit, Home Workouts, Weightlifting, Workout of the Day Tagged With: ,

3 Events, 4 Attempts

Wednesday, 11 July 2012 by

Power WOD

Back Squat

Beginner: 3 x 5
Intermediate: 4 x 3

CrossFit WOD

500 m Row (Blind -You can’t see the monitor, coach will tell you when done.)

Max Reps Unbroken Push-ups (Hand Release)

Max Reps Overhead Squats (1/2 Bodyweight on the bar)

500 m Row (Blind)

1 Burpee for every second difference in the two rowing times.

Each event will be scored separately, rest as needed.

CrossFit Home WOD

400 m Run

Max Reps Unbroken Push-ups

Max Reps Unbroken Sit-ups

400 m Run

1 Burpee for every second between the two run times.

CrossFit Mobility WOD

Warm-up like an Olympian!

Filed Under: CrossFit, Home Workouts, Weightlifting, Workout of the Day Tagged With: , ,

Wallflowers

Sunday, 20 May 2012 by

CrossFit WOD

5 Rounds of:

5 Handstand Push-ups
15 Wallballs

CrossFit Home Workout

5 Inverted Push-ups (put your feet up on a chair or some other elevated surface)
15 Tuck Jumps (jump so your knees go chest high)

CrossFit Mobility WOD

Get those elbows and shoulders ready to go overhead

Filed Under: CrossFit, Home Workouts, Workout of the Day Tagged With: , ,

Monday, 02 April 2012

Sunday, 1 April 2012 by

CrossFit WOD

2 Rounds of:

400 m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats

Rest 2 minutes between rounds.  Record total time

Wendler 5/3/1

5-5-5

Shoulder Press and Back Squats

Weights will be determined by your starting point. 
Talk with your coach if you need to print out the spreadsheet.

Filed Under: CrossFit, Weightlifting Tagged With: , , , , ,

Tuesday, 27 March 2012

Tuesday, 27 March 2012 by

CrossFit WOD

50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Wendler Week 4

Weighted Pull-ups

Warm-up
5 @40%
5 @50%
3 @60%

Workout
5 @40%
5 @50%
5+ @60%

Filed Under: CrossFit, Workout of the Day Tagged With: , , , ,

Monday, 12 March 2012

Sunday, 11 March 2012 by

Wendler Strength Training

Week 2 Back Squat

Warmup:
5 @ 40%
5 @ 50%
3 @ 60

Wendler Week 2
3 @ 70%
3 @ 80%
3+ @ 90%

CrossFit WOD

As many rounds as possible in 16 mins of:

400 m Run
20 Push-ups
6 Turkish Get-Ups 35/53 lbs

Mobility WOD

Filed Under: CrossFit, Weightlifting, Workout of the Day Tagged With: , , , ,

September 16, Fight Gone Bad VI

Friday, 16 September 2011 by

Fight Gone Bad September 17

Your fight will last 17 minutes. Ours will last a lifetime.

Tomorrow. 9-noon.

We’ll provide burgers, dogs and barbells. 

You provide the heart and funds to help.  Bring food to share if so inclined.

Click here to donate online.

Fight Gone Bad 6
On September 17, 2011, CrossFitters from around the world will come together to endure 17 minutes of one of our most grueling workouts in honor of those men and women who have given a lifetime of service and sacrifice.
 
For 17 minutes, we will push ourselves further, challenge ourselves deeper, feel the doubt and wonder if we can make it, but then remember why we are there and appreciate fully those who we wish to honor.
 
We turn to you, our community of friends and family, to join us by donating what you can or what you are inspired to give to two phenomenal organizations that provide immediate and measurable support without waste or delay.
 
The heart of an athlete can change the game.

The soul of an athlete can change the world.

 

Workout of the Day

As many rounds as possible in 15 minutes of:

5 Pull-ups
10 Push-ups
15 Kettlebell Swings (35/53#)
100 Waiter Walk (35/53#) switch arms at 50m

Filed Under: Workout of the Day Tagged With: , , , ,

July 08, Personal Records

Friday, 8 July 2011 by

One of the greatest benefits of CrossFit is that almost everything is measured.  You know if you’re getting stronger because you lift more weight, you know if you’re faster because you run a mile in less time.  Even though yesterday was a training day, not a benchmark day several people set personal records (PRs) in the deadlift.

Dr Andy raised the bar with a PR 405 pound deadlift and nearly everyone followed with a PR.  Even though we don’t deadlift everyday, everyone is stronger.  We love how that works!

Andy raises the bar, literally!

Efforts like this inspire us!  We promise to give you everything we have, and ask that you give us everything in return.  Thanks for holding up your end.

Tracy sets a deadlift PR at CrossFit Mt Olympus in Salt Lake City, UT.Tracy pulls an even 200 pound PR!

Jenny Johnson sets a deadlift PR at CrossFit Mt Olympus in Salt Lake City, UT.Jenny bumps it up to 217 pounds!

Alex Reynolds sets a deadlift PR at CrossFit Mt Olympus in Salt Lake City, UT.Alex does for 290 pounds for a set of 2!

Sam Neff sets a deadlift PR at CrossFit Mt Olympus in Salt Lake City, UT.

Sam lifts a heavy 247 pounds!

Workout of the Day

5 Rounds of:

200m Sprint
25 Push-ups

Filed Under: Workout of the Day Tagged With: , , , ,

July 4

Sunday, 3 July 2011 by

4th of July we will only have an 8am class.  Sleep in, then come help us launch some fireworks, CrossFit style!

For those who fought for it, freedom has a flavor the protected will never know. ~anonymous soldier at Khe Sahn

Workout of the Day
The Chief
5 rounds of 3 minutes each, rest 1 minute each round.
3 Power Cleans (85/135#)
6 Pushups
9 Air Squats

Filed Under: Workout of the Day Tagged With: , , ,