CrossFit Sky

Thursday

2/23/12

THE CROSSFIT OPEN 2012 BEGINS TODAY! GET YOUR GAME FACES ON!

Strength: 2 squat cleans every minute for 10 minutes (70% of 1 rep max)

then:

WORKOUT 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

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Movement Standards

Burpee
At the bottom position, the Athlete's chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes

The height of the target must be no less than 6 inches above the Athlete's fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

 

Wednesday

February 22, 2012

Strength:  3X5 Push Press

WOD

21-15-9

Hand Stand Push Ups

Dumbell Walking Lunge (40/25)

KB Swings (70/55)

Hollow Rocks

 

IT'S TIME FOR THE CROSSFIT OPEN 2012. THE FIRST WOD WILL BE POSTED THIS EVENING AROUND 7PM CENTRAL TIME ON THE CROSSFIT OPEN WEBSITE LISTED BELOW.   WE WILL PROGRAM THE WOD TOMORROW SO THAT YOU CAN COMPLETE IT DURING CLASS.   THIS IS  A  5 WEEK CYBER COMPETITION WHERE YOU COMPETE AGAINST  CROSSFITTERS IN OUR REGION AND IN THE WORLD.  THERE WILL BE ONE WORKOUT POSTED EACH WEEK TO COMPLETE, AND YOU WILL HAVE UNTIL SUNDAY EACH WEEK TO SUBMIT YOUR RESULTS.   IF YOU WOULD LIKE TO PARTICIPATE GO TO 

 WWW.GAMES.CROSSFIT.COM/

YOU WILL CREATE YOUR OWN LOG IN AND REGISTER BY PAYING $20.   WHEN IT ASKS FOR AN AFFILIATE NAME PUT CROSSFIT SKY.  IF YOU HAVE ANY QUESTIONS PLEASE ASK ANY OF YOUR TRAINERS.  

ITS GAME TIME!!!!!!! GET EXCITED!!!!

 

 

 

Tuesday

February 21, 2012

Deadlift - Every minute on the minute perform 1 Deadlift (@90% max) 

WOD:  5 Rounds 

400 Meter Run

15 Burpee Broad Jumps

15 Medicine Ball Cleans (20/14)

15 Pullups

IT'S TIME FOR THE CROSSFIT OPEN 2012. IT BEGINS THIS WEDNESDAY FEBRUARY 22ND AND IS A 5 WEEK CYBER COMPETITION WHERE YOU COMPETE AGAINST  CROSSFITTERS IN OUR REGION AND IN THE WORLD.  THERE WILL BE ONE WORKOUT POSTED EACH WEEK TO COMPLETE, AND YOU WILL HAVE UNTIL SUNDAY EACH WEEK TO SUBMIT YOUR RESULTS.   IF YOU WOULD LIKE TO PARTICIPATE GO TO 

 WWW.GAMES.CROSSFIT.COM/

YOU WILL CREATE YOUR OWN LOG IN AND REGISTER BY PAYING $20.   WHEN IT ASKS FOR AN AFFILIATE NAME PUT CROSSFIT SKY.  IF YOU HAVE ANY QUESTIONS PLEASE ASK ANY OF YOUR TRAINERS.  

ITS GAME TIME!!!!!!! GET EXCITED!!!!

 

Monday

Februray 20, 2012

Levels Testing - First 30 Minutes of Class 

15 Minute AMRAP

10 OHS - 95/65

10 Toes to Bar

10 Pistols (5 each leg)

 

IT'S TIME FOR THE CROSSFIT OPEN 2012. IT BEGINS THIS WEDNESDAY FEBRUARY 22ND AND IS A 5 WEEK CYBER COMPETITION WHERE YOU COMPETE AGAINST  CROSSFITTERS IN OUR REGION AND IN THE WORLD.  THERE WILL BE ONE WORKOUT POSTED EACH WEEK TO COMPLETE, AND YOU WILL HAVE UNTIL SUNDAY EACH WEEK TO SUBMIT YOUR RESULTS.   IF YOU WOULD LIKE TO PARTICIPATE GO TO 

 WWW.GAMES.CROSSFIT.COM/

YOU WILL CREATE YOUR OWN LOG IN AND REGISTER BY PAYING $20.   WHEN IT ASKS FOR AN AFFILIATE NAME PUT CROSSFIT SKY.  IF YOU HAVE ANY QUESTIONS PLEASE ASK ANY OF YOUR TRAINERS.  

ITS GAME TIME!!!!!!! GET EXCITED!!!!

 

Sunday

2/19/12

OPEN GYM 2-4pm

 

IT'S TIME FOR THE CROSSFIT OPEN 2012. IT BEGINS NEXT WEEK ON FEBRUARY 22ND AND IS A 5 WEEK CYBER COMPETITION WHERE YOU COMPETE AGAINST EVERY CROSSFITTER IN OUR REGION AND IN THE WORLD.  THERE WILL BE ONE WORKOUT POSTED EACH WEEK TO COMPLETE.  IF YOU WOULD LIKE TO PARTICIPATE GO TO 

WWW.GAMES.CROSSFIT.COM/

YOU WILL CREATE YOUR OWN LOG IN AND REGISTER BY PAYING $20.   WHEN IT ASKS FOR AN AFFILIATE NAME PUT CROSSFIT SKY.  IF YOU HAVE ANY QUESTIONS PLEASE ASK ANY OF YOUR TRAINERS.  

ITS GAME TIME!!!!!!! GET EXCITED!!!!

Saturday

2/18/12

Partner WOD:

In Teams of two complete the following in any order:

1500 meter Row

300 Double Unders

200 Squats

100 Wall-Balls (20/14)

80 Push-Ups (hands-off, no thighs touching ground)

60 Toes To Bar

40 Dumbbell Thrusters (40/25)

20 Ring Dips

(One person working at a time)

 

IT'S TIME FOR THE CROSSFIT OPEN 2012. IT BEGINS NEXT WEEK ON FEBRUARY 22ND AND IS A 5 WEEK CYBER COMPETITION WHERE YOU COMPETE AGAINST EVERY CROSSFITTER IN OUR REGION AND IN THE WORLD.  THERE WILL BE ONE WORKOUT POSTED EACH WEEK TO COMPLETE.  IF YOU WOULD LIKE TO PARTICIPATE GO TO 

WWW.GAMES.CROSSFIT.COM/

YOU WILL CREATE YOUR OWN LOG IN AND REGISTER BY PAYING $20.   WHEN IT ASKS FOR AN AFFILIATE NAME PUT CROSSFIT SKY.  IF YOU HAVE ANY QUESTIONS PLEASE ASK ANY OF YOUR TRAINERS.  

ITS GAME TIME!!!!!!! GET EXCITED!!!!

 

 

Friday

2/17/12

Happy Birthday Melissa D.!!!

Skill Work:  Spend some time (10 Minutes) working on pistols and Handstand Walks

then...

"The Dinsmore Delight"

6 Rounds

5 Squat Cleans (155/105)

5 Handstand Push-Ups

10 Burpees

10 Dumbbell Box Jumps (40/25lbs)(20/16in)

Cash Out: 2 x 500 Meter Rows for time

IT'S TIME FOR THE CROSSFIT OPEN 2012. IT BEGINS NEXT WEEK ON FEBRUARY 22ND AND IS A 5 WEEK CYBER COMPETITION WHERE YOU COMPETE AGAINST EVERY CROSSFITTER IN OUR REGION AND IN THE WORLD.  THERE WILL BE ONE WORKOUT POSTED EACH WEEK TO COMPLETE.  IF YOU WOULD LIKE TO PARTICIPATE GO TO 

WWW.GAMES.CROSSFIT.COM/

YOU WILL CREATE YOUR OWN LOG IN AND REGISTER BY PAYING $20.   WHEN IT ASKS FOR AN AFFILIATE NAME PUT CROSSFIT SKY.  IF YOU HAVE ANY QUESTIONS PLEASE ASK ANY OF YOUR TRAINERS.  

ITS GAME TIME!!!!!!! GET EXCITED!!!!

Thursday

2/16/12

Strength: Push Jerk 3-3-3 (60-70-80% of 1 rep max)

then

"Nicole"

20 Minute AMRAP

400 Meter Run

Max Pull-Ups

(Your Score is total number of Pull-Ups.  You may hang from the bar in between pull-up reps,  but if you stand on a box or drop to the ground that's the end of that set. )

Cash out: 200 meter walking lunge 

IT'S TIME FOR THE CROSSFIT OPEN 2012. IT BEGINS NEXT WEEK ON FEBRUARY 22ND AND IS A 5 WEEK CYBER COMPETITION WHERE YOU COMPETE AGAINST EVERY CROSSFITTER IN OUR REGION AND IN THE WORLD.  THERE WILL BE ONE WORKOUT POSTED EACH WEEK TO COMPLETE.  IF YOU WOULD LIKE TO PARTICIPATE GO TO 

WWW.GAMES.CROSSFIT.COM/

YOU WILL CREATE YOUR OWN LOG IN AND REGISTER BY PAYING $20.   WHEN IT ASKS FOR AN AFFILIATE NAME PUT CROSSFIT SKY.  IF YOU HAVE ANY QUESTIONS PLEASE ASK ANY OF YOUR TRAINERS.  

ITS GAME TIME!!!!!!! GET EXCITED!!!!

Wednesday

2/15/12

Strength: Deadlift 3-3-3 (Build to a 3 rep max)

then:

AMRAP 20 Minutes:

200 Meter Run

20 Box Jumps (24/20)

15 Overhead Squats (95/65)

10 Wall-Balls (20/14)

 

Cash out: 50 Toes to bar

50 Hollow Rocks

TUESDAY

HAPPY VALENTINE'S DAY

"THE BREAK-UP"

In teams of two you will each complete 1 Push Press (125/85) and 1 burpee the first minute... 2 PP and 2 Burpees the second minute and so on until one of the team members fails to complete the reps in that minute.  You will be working at the same time.  You total partner score is the number of rounds and reps of the first person who does not complete the round.   For example... if partner A does not complete round 7 but he/she gets 7 PP and 3 Burpees then total score is 6rds + 7 PP+3 Burpees. You may use a rack if you choose.

Rest 10 Minutes then:

"THE MAKE-UP"

6 Rounds

In teams of two complete:

5 Squat Cleans (125/85)

10 Pull-Ups

200 Meter Row

You will alternate rounds so each partner does 3 rounds. While one person is completing their round, the other person must complete 1 max L-sit with each hand on a 45lb plate.  You will deduct your total L-sit time from your total time.  For example... If you finish the wod in 15 minutes and your total time for all 6 L-sits was 1 minute then your total time is 14 minutes.

(THESE TWO WORKOUTS WERE TAKEN FROM THIS YEAR'S VALENTINE'S CYBER THROWDOWN COMPETITION.  HAVE FUN WITH IT!!)