W.O.D. 1.16.15

Shane 

Mike T

Cate

Beth

Good Luck Farah!! She heads back to Egypt on Sunday!

Giulia

Holly 

Aimee

Skill:

Bar Muscle Up

WoD:

9-7-5 

Front Squat (155/225#)

Bar Muscle Up

(Modifications for the Bar Muscle Up can be but are not limited to using the band, jumping from a box or lower bar and/or Chest to bar Pull-ups)

Quote:

"Too much agreement kills a chat."

-Eldridge Cleaver

W.O.D. 1.15.15

Strength

Push Press

3-3-3-3-3

Metcon

3 Rounds for time of:

20 Push Press (65/95#)

20 Toes to Bar

500 Meter Row

Community Notes:
Tomorrow (Friday 1/16 at 10:30AM and 12:00 PM )we will be running a mini kick off for those who cannot attend our Official Nutrition Challenge which begins on Saturday 1/17 at 11:00AM. 

Quote:

Wine is constant proof that God loves us and loves to see us happy.

-Benjamin Franklin

W.O.D. 1.14.15

For time:

100 Kettlebell Swings (35/55#)

100 Burpees

100 Air Squats

Athletes can portion the reps however they like.

Cashout:
1000 Meter Row

Community Notes:

Click here to find out more information about our upcoming nutrition challenge and kick off on Saturday, January 17th at 11:00AM.

Quote:

"Get your facts first, then you can distort them as you please."

-Mark Twain

W.O.D. 1.13.15

 Joe C

Beth

 Josh

 Kyle

 Ryan

Jill

Chest-to-bar pull-up ladder 

 Rest 5 minutes 

 1/2 body-weight overhead squat ladder 

 For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. 

Score is number of minutes completed for each exercise.

Quote:

"I believe that if life gives you lemons, you should make lemonade... And try to find somebody whose life has given them vodka, and have a party."

-Ron White

W.O.D. 1.12.15

TEST DAY- Record your results

Isabel

for time:

30 Snatches 95/135#

Community Notes:

Click here to find out more information about our upcoming nutrition challenge and kick off on Saturday, January 17th at 11:00AM.

Quote:

"Do not take life too seriously. You will never get out of it alive."

-Elbert Hubbard

W.O.D. 1.11.15

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.


"Paul" 

 Five rounds for time of: 

50 Double unders 

35 Knees to elbows 

125/185 pound Overhead walk, 20 yards 

Quote:

Always bear in mind that your own resolution to succeed is more important than any other. 

-Abraham Lincoln

W.O.D. 1.10.15

 Congratulations to Masters Arctic Blast winners Aimee and Cate (2nd) Jerry and Byrnsie (3rd)

Arctic Blast: 

"50 Is The New 40" 

AMRAP in 10 minutes: 

50 Calorie Row 

40 Deadlifts (155/225#)

50 Pull Ups 

40 Box Jump Overs (20/24")

50 Wall Balls (14/20# to 9/10ft) 

Reps are "Per Teams of Two" and can be shared any way. 

All of the movements must be completed in the order listed.
Score is total reps completed.

Quote:

“If you want to improve your self-worth, stop giving other people the calculator.”

― Tim Fargo

W.O.D. 1.9.15

Skill:

Handstand Walk

Take 15 Minutes to work on your Handstand Walk.  Shoulder taps and/or kicking into a handstand are some variations that will also prepare and strengthen the shoulders.

Met-con:

Every Minute on the Minute complete:

20 Double Unders 

use the remainder of the time to complete 2000 Meters on the Rower

Record total time to complete the 2K

(The double unders should take approximately 20 seconds, scale the number of Double Unders each minute or modify to single unders to keep the intensity)

Community Notes:

Good luck to Jerry, Cate and Aimee competing at the Masters Arctic Blast this weekend at CrossFit Central Bucks in Warminster.

Quote:

“If you plan to build walls around me, know this—I will walk through them.”

 ― Richelle E. Goodrich

W.O.D. 1.8.15

TEST DAY--Record Results 

Cindy 

AMRAP in 20 Minutes:

5 Pullups

10 Pushups

15 Air Squats

Quote:

“Unless commitment is made, there are only promises and hopes; but no plans.”

 ― Peter F. Drucker

W.O.D. 1.7.15

Keith hits 300# for a Clean and Jerk PR!

Strength

Clean and Jerk 

1-1-1-1-1-1-1

Met-con

For time:

21-15-9 

Hang Power Cleans (95/135#)

Burpees

Quote:

“Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt.”

 ― William Shakespeare, Measure for Measure

MLK Day, January 19th

Join us for our Beat the Streets Fundraiser Workout on Monday, January, 19th at 9:30AM.  The WOD at 9:30AM will be FREE for Friends and Family and Kids!  All donations go to our Steve's Club Program which benefits at risk youth.

This WOD will be run at all classes on the 19th: 

 Complete as many rounds and reps as possible (AMRAP) in 12 minutes of: 

 20 Thrusters (115# for men / 75# for women) 

30 Pull-ups 

40 Burpees 

Two athletes per team, any combination of male and female, adult and youth.

Find your partner today and join us!!