WOD

W.O.D. (workout of the day)

"The magic is in the movements, the art is in the programming, the science is in the explanation."-Greg Glassman

Feb. Challenge-For time: 800m row, 20 burpees, 20 wall ball #20m #14f. Fastest time wins.

If you are worried about a movement or weight listed on the WOD, please read appropriate and adequate scaling.

Strength warmup is read like this:
exercise name-# of reps x # of sets

Winter Weather Policy: when Charles Co. Schools are closed or delayed all am classes are cancelled, for pm classes,
check Facebook

02.06.12
squat 3 x 1
dumbbell bench 5 x 3

for time:
-2 prowler suicide 30m hi/lo #70m #50f
-30 kettlebell swing #53m #35f
-6 trips 50ft. overhead walking lunge #45m #25f
-15 1 arm kettlebell power snatch #53m #35f (each arm)
*8 minute cap on this workout

post times or reps of last exercise completed to comments

Terri does one arm power snatches while Anne holds a handstand.

Comments

If I Knew Now What I Knew Then: OVERWHELM

02.05.12
rest day

If you didn't copy the flow chart yesterday in the meeting, here is a printable version.

PaleOMG

Nom Nom Paleo

Fast Paleo

02.04.12
Paleo Challenge meeting @11am

overhead squat 3 x 1

for time:
-350m row
-35 kettlebell swings #53m #35f
-200m run
-20 burpees
-10 deadlift #225m #155f
-50 thruster #45

post times to comments

A solid overhead squat makes for a solid snatch.

Comments

150 Perfect Bricks

02.03.12
Last day to save 50% off any monthly package!!

Last day to sign up for Goal Setting Or Paleo Challenge!!

BRING A FRIEND FRIDAY!!!

power clean 3 x 5

5 rounds for time of:
-5 pistol squats (total)
-10 supine row
-15 hand release pushups

post times to comments

Even pistols are scaleable. Duh.

Comments

Turn The Volume Down

CrossFit Games Registration

02.02.12
hang power snatch + 2 overhead squat + snatch 1 x 3

21-15-9 for time of:
-hang power snatch #95m #65f
-wall ball #20m #14f

post times to comments

Pete displays active shoulder at the top of this power snatch.

Comments

Mastering The Snatch

02.01.12
front squat 3 x 3

preparty
-5 wall climb
rest 2 min.
-5 wall climb w/ shoulder touch

party
5 rounds of:
-max unbroken handstand pushups
1 min. rest b/t rounds

afterparty
for time:
-3 prowler suicides 30m hi/lo handles #70m #50f

post total handstand pushups to comments

Ryan showing the prowler what's up during the Nov. Challenge.

Comments

Coach I Totally Get It Now

Feb. Challenge

01.31.12
deadlift 1 x 5
barbell row 10 x 3

for time:
-20 supine row
-30 plyo-pushup
-40 thruster #95m #65f
-50 double unders
-40 push press #95m #65f
-30 situps
-20 air squat

*22 min. cap on this workout, if not completed, score is total reps finished

post times to comments

Wencil finishes locked out overhead with #125. Fitness doesn't have an age limit.

Comments

Maybe They Aren't That Bad

01.30.12
weighted pushups 10 x 3

-take 20 min. to find your back squat 20 rep max
rest 5 min
for time:
50 burpees or row 1k, athletes choice

post loads and times to comments

Mark Rippetoe says, "Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day
of the program, he asked if he could work in."

Comments

Break Up Those Hips

01.29.12
rest day

You CANNOT outtrain a bad diet. A clean diet MUST be your foundation for health and fitness.

Winner By Decision

Goal Setting And Paleo Challenge

01.28.12
-take 20 mins. to find your snatch 1 rep max
rest 10 min
-take 30 mins. to find your clean and jerk 1 rep max

*no press outs, split or full snatch & cleans only, no power variations of either, jerk anyway push or split

post loads to comments

Coach Sam sets up on a PR #215 snatch at PA's Fittest.

Comments

Ego vs. Integrity

Met-Con Photos

01.27.12
BRING A FRIEND FRIDAY!!!

power clean 3 x 5

-AMRAP in 3 min: cal. row
rest 3 min. then. . .
for time:
-20 supine row
-35 situps
-50 steps walking lunge
-35 push press #65m #45f
-20 toes to bar

post total calories rowed and times to comments

Alexa and Chuck row for calories in the heat.

Comments

The Magic Hormone

01.26.12
-take 35 mins to find your 3 rep max front squat

post loads to comments

The front rack position is one of the most important things in the front squat. Have you ever seen Tom
with a NOT intense face during a workout? Probly not cause he has determination, grit, and doesn't take plays off.

Comments

EZPZ Rules For The Paleo Diet

Met-Con Photos

01.25.12
hang clean + clean 1 x 4

every minute on the minute for 10 minutes:
-1 clean/jerk*
-10 GHD situps

*these are full clean and split jerk weights are as follows
-Alpha Dog: #225m #135f
-Big Dog: #185m #115f
-Pack: #135m #95f
-Pup: #85m #55f

post loads to comments

Boss Hoss splits #160 3 months after serious knee surgery.

Comments

A Tale Of 3 Pulls

01.24.12
deadlift 3 x 1
barbell row 10 x 3

for time:
-500m row
-10 handstand pushups
-20 power clean #95m #65f
-30 bastards (burpee w/ lateral jump over bar)
-40 box jump "24m "20f

post times to comments

Leah give an aggressive jump and shrug to get this bar up to her shoulders.

Comments

My Take On Nutrition: Paleo Brownies Are Dumb

01.23.12
squat 3 x 3
press 5 x 3

"Jan. Challenge"
for time:
-10 back squat
-20 push press
-30 deadlift

men use 65%bw, women use 50%, one bar, bar starts at the floor

post times to comments

Shelly and Nate do back squat and push press.

Comments

The Butt Test

01.22.12
rest day

CrossFit Is Over

Blah Blah Blah Reebok Commercial (STFU)

01.21.12
overhead squat 3 x 1

"Tabata Mash-Up" of:
-deadlift #185m #115f
-toes to bar

20 sec. WORK, 10 sec. REST alternating between the two exercises for 16 intervals or 8 min. TOTAL

post total reps to comments

Chuck pulls #425. Unbelted? Double-overhand? Hook-grip?

Comments

Future Of The CrossFit Affiliate

01.20.12
BRING A FRIEND FRIDAY!!!

power clean 3 x 5

for time:
-50 hand release pushup
-75 air squat
-100 double under

post times to comments

Brenda works these AXEL power cleans.

Comments

Reebok On A Mission To Get It's Employees Fit

01.19.12
front squat 3 x 3

pre-party:
max reps in 3 min. of:
-overhead squat #115m #65f

party:
15-12-9 reps of
-pullup
-wall ball #20m #14f
-burpee

after-party:
-50 sledgehammer hits

post reps and times to comments

Mother and daughter OHS, knees out Kelsi!

Comments

Bringing CrossFit to ESPN

01.18.12
hang clean + clean 1 x 4

in teams of 2 or 3
Mid-Atlantic Hopper Team Final WOD, each teammate must complete the following exercises and reps

-7 hang power snatch #135m #95f
-15 pullup
-7 back squat #135m #95f
-15 hand release pushup
-7 hang clean #135m #95f
-15 GHD situp
-prowler suicide 10m-20m-30m

post number of teammates, load if scaled, and times to comments

Anne snuffs these situps at the Hopper.

Comments

Perseverence and Persistence

Met-Con Photos

01.17.12
deadlift 3 x 1
barbell row 10 x 3

"Elizabeth"
21-15-9 reps for time of:
-clean* #135m #95f
-ring dips

*these are full cleans, not power cleans

post times to comments

Coach Tom does squat clean thrusters at last weekends 2nd Annual Pa's Fittest.

Comments

Have You Bought In?

01.16.12
squat 3 x 3
press 5 x 3

30-20-10 reps for time of:
-double unders
-push press #95m #65f
-pullups

post times to comments

Brea takes this axel overhead like it was a pvc pipe.

Comments

Squatting And Powerlifting

01.15.12
rest day

CrossFit allows you to learn new skills while being fun and empowering. Jamie showcases the rope climb here.

How Karate Kid Ruined The Modern World

01.14.12
ONLY 8:30am and 9am special Mobility Class with Coach Brian today. You must have signed up for this to come.
Again, cost is $5 cash.

Old school 11am hitting the foam rollers. Jason H.-"So what can I expect from this mobility class?" Brian-"You
can expect to be in pain! (followed by evil laugh)"

Good luck today Coach Tom and Sam at the 2nd Annual PA's Fittest!

Think Like A Bumblebee, Train Like A Racehorse

Mobility WOD

01.13.12
no 4pm class today
BRING A FRIEND FRIDAY!!!

power clean 3 x 5

for time:
-800m run
-30 kettlebell swings #53m #35f
-30 hand release pushups
-400m run
-20 kettlebell swings #53m #35f
-20 hand release pushups
-200m run
-10 kettlebell swings
-10 hand release pushups

post times to comments

Isven, a new proud father, tools around the #53 kettlebell.

Comments

Head Position On The Back Squat

01.12.12
front squat 3 x 3

AMRAP in 18 min. of:
-12 power snatch #75m #55f
-15 box jump "24m "20f
-18 burpee

post rounds and reps to comments

Even on these "light" power snatches Eric finishes his pull.

Comments

Troubleshooting The Front Squat

01.11.12
-take 20 min. to find a heavy single hang clean
then. . .
-max reps in 3 min. of hang clean #115m #75f

post heaviest load and reps to comments

Finish that pull and stop relying on speed under the bar a-hole. . . . and you have early arm bend. Fix it.

Comments

Squatting And Weightlifting

01.10.12
deadlift 3 x 1
barbell row 10 x 3

21-15-9 reps for time of:
-deadlift #225m #155f
-wall ball #20m #14f

post times to comments

Father and son workout partners. Family WOD time. Flat back Liam! Butt down chest up!!

Comments

Squatting Below Parallel

01.09.12
squat 3 x 3
press 5 x 3

WOD adapted from The Outlaw Way
3 rounds for time of:
-7 squat clean thruster
-50 double unders
-15 toes to bar

Big Dog: #115m #75f
Pack: #95m #65f
Pup: #75m #55f

post times to comments

Jon links up these double unders with ease.

Comments

Low Bar vs. High Bar Squatting

01.08.12
rest day

Paleo flow chart.

Georgia's Anti-Obesity Ad Campaign

01.07.12
overhead squat 3 x 1

Mid-Atlantic Hopper Team WOD #1
teams of 3; 2 women and 1 man complete the following:
-150 push press #115m #85f
-150 front squat #115m #85f
*10 min. cap on this WOD, if not completed score is total reps

post times or score to comments

Donn goes overhead at the Hopper. His classmates patiently await his 2012 return. . . .

Comments

7 Reasons Everyone Should Do A Powerlifting Meet

2012 USAPL Equinox Raw Open

01.06.12
Last day to take advantage of our No Excuses New Year's Special

BRING A FRIEND FRIDAY!!!

power clean 3 x 5

for time:
-200m run w/ bumper plate #45m #25f

9-12-15-12-9 reps of the couplet:
-overhead step up w/ bumper plate #45m #25f
-pushups

-200m run w/ bumper plate #45m #25f

post times to comments

What is the most awkward object you've ever run with? Sandbag? Bumper? Kettlebell? Another human?

Comments

Intensity In CrossFit: Should You Do It Rx?

01.05.12
front squat 3 x 3

3 rounds of:
-1 min. max burpees
rest 30 sec.
-1 min. max double unders
rest 30 seconds
-1 min. max burpee box jumps "24m "20f
rest 30 sec.

post total reps to comments

Dawn gets plenty of air to clear these box jumps 6 months after hip surgery.

Comments

25 Ways CrossFit Is Changing Fitness And Changing The World

01.04.12
hang clean + clean 1 x 4

AMRAP in 12 min.
-start with 3 reps of each movement, then go up by 3 every round; ie-3, 6, 9, 12, 15, 18, etc. get as far as you are able,
movements are:
-front squat #95m #65f
-toes to bar

post highest round completed plus any reps in the next round to comments

Nate is too strong for these #95 front squats, elbows up though!! How many strong dudes struggle with shoulder
and wrist flexibility?

Comments

Your Excuse Is Bunk p1

Your Excuse Is Bunk p2

Your Excuse Is Bunk p3

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