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Boobs! Yup, you heard it right…it’s October and the CrossFit community is in full swing to raise money for breast cancer screenings. CrossFit Miramont will be hosting a fundraiser on Saturday, October 25th. There will be 3 class times in order to accommodate enough athletes who would like to participate: 8:30, 9:30, & 10:30am classes. There will not be a Free class that morning. You can donate to Barbells for Boobs below. Definitely plan on showing up to participate in your best pink outfit!
https://fundraise.barbellsforboobs.org/fundraise?fcid=354124

Saturday October 25th

“Grace”
30 C&J (135/95) for Time

Friday October 24th
WOD:
5 RFT
300 m row
10 GHD Situps
3 rope climb

Thursday October 23rd
For time:
20 Power Cleans, 115/75 lbs
– then –
3 rounds of:
2 Wall Climbs
10 Hollow Rocks
– then –
20 Power Snatches, 115/75 lbs
– then –
3 rounds of:
15 Air Squats
5 Paralette Shoot Throughs
– then –
20 Front Squats, 115/75 lbs

Wednesday October 22nd

For Time:
25-20-15
Ring Push Ups
Box Jumps (24/20)
*50 DU’s between each round*

Tuesday October 21st

WOD:
“Josh”
21 OH Squats (95/65)
42 Pull Ups
15 OHS (95/65)
30 Pull Ups
9 OHS (95/65)
18 Pull Ups

Monday October 20th

WOD:
15 min AMRAP
15 KB Swings (55/35)
15 Wallballs(20/14)
15 Burpees

Sunday October 19th

WOD 1:
Strength Day
Deadlifts
5-5-3-3-2-2-1

WOD 2:
10 min AMRAP
30 Air Squats
20 Supermans
20 Hollow Rocks

Saturday October 18th

For time
50-40-30-20-10
Double Unders
25-20-15-10-5
Dips

Friday October 17th

Pre WOD: 5 rds TABATA Shoulder Taps

WOD:
2 RDS for max reps
1 min Wallballs (30/20)
30 sec rest
1 min Deadlifts (255/185)
30 sec rest
1 min Push Jerk (155/115)
30 sec rest

Thursday October 16th

WOD:
“TABATA This”
8 rds each, 1 min rest between exercises. Score= weakest # of reps/cals for each exercise totaled.
Squats
Row
Pull Ups
Situps
Pushups

Wednesday October 15th

WOD:
3 RFT
200 m Farmer Carries (45’s/25’s)
10 pistols (per leg)
30 box jumps (30/24)

Tuesday October 14th
WOD:
EMOM 12 min
6 K2E
10 Ball Slams (30/20)

*Rest 5 Minutes*

Post WOD:
2×400 m sprint time trials
2:00 rest between efforts

Monday October 13th
WOD 1:
Strength day
Back Squat
3-3-3-3-3
WOD 2:
5 min AMRAP
5 Thrusters (95/65)
5 Burpees

Sunday October 12th
For Time:
50 KBS (55/35)
-then-
5 Rounds of
200 m sprint
rest however long the round takes
-then-
50 KBS (55/35)

Saturday October 11th
Partner WOD
20 min AMRepsAP
Partner 1:
40 tire strikes (total)
3 tire flips
Partner 2:
Curtis Press (115/75)
(score = total reps of Curtis Press as a team)

Friday October 10th

WOD
For time:

1000m row
20 Bar Muscle Ups
300 Double Unders

Thursday October 9th

WOD:
For Time
60 Cal Row
50 HRPU
40 GHD Situps
30 Deadlifts (135/95)
20 Back Squats (135/95) *taken from the ground
10 Burpee Pull Ups

Wednesday October 8th
Strength!
Squat Snatch
1-1-1-1-1-1
-Then-
EMOTM 10 min
*Even- 3 Power Snatch @ 75% 1RM Squat Snatch
*Odd- 2 Rope Climbs (6 floor rope climbs)

Tuesday October 7th

WOD:
“Michael”
3RFT
800 m run
50 Back Extensions
50 Situps

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Monday October 6th

Pre WOD: 3x Max L-Sit Hold
 
WOD:
10 min AMRAP
20 DU’s
200M Row
3 HSPU

Post WOD: 3 min Plank Hold

Sunday October 5th

WOD:
6 RFT

12 DL (155/105)
9 Hang Power Cleans (155/105)
6 Front Squats (155/105)
3 Front Rack Lunges per leg (155/105)
*5 burpee penalty if bar is dropped during round*

Saturday October 4th

Pre WOD:
3-3-3-3
Weighted Pull Ups

WOD:
For Time
21-15-9
KBS (70/55)
Push Press (115/75)
*30 DU’s between each round

Friday October 3rd

“Rahoi”
12 min AMRAP
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar Facing Burpees

Thursday October 2nd 
For Time

10 HRPU
15 Ball Slams (30/20)
200 m run
10 HRPU
15 Ball Slams (30/20)
400 m run
10 HRPU
15 Ball Slams (30/20)
800 m run
10 HRPU
15 Ball Slams (30/20)
400 m run
10 HRPU
15 Ball Slams (30/20)
200 m run

Wednesday October 1st
WOD 1:
4 min AMRAP
100 m row
15 air squats
10 push-ups
WOD:
Strength day!
20 min to find 1RM
Squat Cleans
5-5-3-3-1-1

Tue, Sept 30th
Complete as many rounds as possible in 18 mins of:
10 Deadlifts, 225/175 lbs
10 Kettlebell Swings, 55/35 lbs
50 Jump Rope (Singles)s
50 Double Unders

Mon, Sept 29th
WOD: For Time:
21 Handstand Push Ups
21 Pull Up (L)s
18 Handstand Push Ups
18 Pull Up (L)s
15 Handstand Push Ups
15 Pull Up (L)s
12 Handstand Push Ups
12 Pull Up (L)s
9 Handstand Push Ups
9 Pull Up (L)s
6 Handstand Push Ups
6 Pull Up (L)s
3 Handstand Push Ups
3 Pull Up (L)s

Sun, Sept 28th
WOD: 4 Rounds for time
500m Row
Rest 2min

Sat, Sept 27th
WOD: 20min AMRAP
200m Med Ball Run (20/14)
20 Tire Strikes
20 Air Squats

Fri, Sept 26th
Strength: 3 sets of 5 Weighted Negative Pull-ups (55/35)
WOD: 16min AMRAP
5 Hang Power Snatch (135/95)
10 Inverted Burpees

Thur, Sept 25th
Strength: 8rds TABATA Ring Support
WOD: 5RFT of:
10 Floor Press (155/115)
10 Box Jumps (36/30)

Wed, Sept 24th
Strength: 4sets of 5 Skin-the-Cats
WOD: 4 Rounds for time of:
400m Run
20 Ball Slams (30/20)
15 Toes to Bar

Tue, Sept 23rd
WOD: Strength Day
1 1/4 Front Squats: 5-5-5-5-5
-then-
8min AMRAP of:
8 Romanian Deadlifts (185/135)
20 Double-Unders

Mon, Sept 22nd
WOD: 5RFT
10 Strict Chest-to-Bar Pull-ups
10 Strict Ring Dips
20 Back Extensions

Sun, Sept 21st
WOD: 10RFT of
10 Overhead Squats (135/95)
5 Burpees

Sat, Sept 20th
WOD: 2yr Anniversary

Fri, Sept 20th
WOD: “The Seven”
7 Rounds for time of:
7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees To Elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (70/55)
7 Pull-ups
*A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Thur, Sept 18th
Strength WOD: Deadlift 3-3-3-3-3
-then-
For time:
100 Box Jumps

Wed, Sept 17th
WOD: “Karen”

Tue, Sept 16th
Skill: 8rds TABATA Max Effort Handstand Walks
WOD: 15min AMRAP
400m Run
30 Abmat Sit-Ups

Mon, Sept 15th
Strength: 5sets of 5 Negative Ring Dips
WOD: 3RFT of
5 Clean & Jerks (225/155)
15 Pull-ups

Sun, Sept 14th
WOD: E2MOM for 16min for max reps
50m Sled Push/Pull (90/45)
Tire Strikes
Atlas Stone (120/80)
Tire Flips

Sat, Sept 13th
WOD: Strength Day!
Back Squat: 3-3-3-3-3 in 25min
-then-
500 Double-unders for time

Fri, Sept 12th
WOD: 5 rounds for time of:
1 Rope Climb (15 ft), begin seated on the ground.
10 Handstand Push-up (paralletes)s, the ears should dip below hand level

Thur, Sept 11th
For time:
4 rounds of:
15 Deadlifts (185/135)
200m Run
– then –
75 GHD Sit-ups
***Scale to 150 Ab-mat Situps

Wed, Sept 10th
Strength: 3 sets of 3 negative pull-ups *weighted* (55/35)
WOD: 6rds TABATA for max reps
Strict Press (135/95)
-Rest 2min-
6rds TABATA for max Reps
Push Press (155/115)
-Rest 2min-
6rds TABATA for max reps
Push Jerk (185/135)
Post-MOB: Barbell Quad Smash

Tue, Sept 9th
Strength: 8rds TABATA Pistols
WOD: Nasty Girls

Mon, Sept 8th
Strength: 8rds TABATA Max Distance Handstand Walks
WOD: For Time:
Buy-In: 1mile Time Trial
-then-
25 Push-ups
50 Double-Unders
25 Pull-ups
-then-
Cash-Out: 1/2mile Time Trial

Sun, Sept 7th
Pre-WOD: 3min Plank Hold
WOD: 9min AMRAP
9 Burpees
9 Abmat Situps
9 Air Squats

Sat, Sept 6th
WOD: for max reps in front of clock set for 12min
1 minute of Squat Snatches (115/75)
1 minute of KB Swings (55/35)
2 minutes of Squat Snatches (95/65)
2 minutes of Box Jumps (36/30)
3 minutes of Squat Snatches (75/55)
3 minutes of KB Swings (55/35)

Fri, Sept 5th
Strength: 8rds TABATA Ring Support Hold
-Rest 3 minutes-
WOD: EMOM for 12min
1 Muscle-up
5 Handstand Push-ups
-or-
3 Pull-ups/3 Ring Dips
4 Handstand Shoulder Touches (right hand/right shoulder)

Thur, Sept 4th
Strength: in 5min complete 5 sets of 5 strict pull-ups
-Rest 3 minutes-
WOD: 15min AMRAP
5 Deadlifts (285/205)
50 Double-Unders
5 Box Jumps (30/24)

Wed, Sept 3rd
WOD: Strength Day
Strict Press 5-5-5-5-5-5-5 in 25 minutes
Post-Strength: 100 Bent Over Barbell Rows (45/35) for time!

Tue, Sept 2nd
Pre-WOD: EMOTM for 6min – 10 Pistols (Alternating Legs)
-Rest 3 Minutes-
WOD: 5RFT of total rep front squats
Max Unbroken Reps of Pause Front Squats for 4sec each (155/115)
9 V-Up Situps
9 Hollow Rocks
9 Back Extensions (supermans)

Monday Sept 1st
Two classes tomorrow! 9:30AM and 10:30AM
WOD: “Jack”
AMRAP 20
10 Push Press (115/85)
10 KB Swings (55/35)
10 Box Jumps (30/24)

Saturday Aug 30th
Wod:
“Badger”

Friday August 29th
Emotm 16
Max Handstand walk (odd)
1 squat snatch + oh lunge each leg(135/95) (even)
*sub 30″ handstand hold

Thursday Aug 28
AMRAP 30
400M Run
10 Pistols (each leg)
50 Double Unders

Wednesday August 27th
For time
10 Thrusters (135/95)
20 KB Swings (55/35)
30 T2B
40 cal row
30 T2B
20 KB Swings (55/35)
10 Thrusters (135/95)

Tuesday August 26th
Max power clean & jerk in 7min. (find max C&J and get bar set for WOD before 7 minutes is up)
Then for time
20 burpee pull-ups
30 clapping push-ups
40 ring dips
50 wall ball shots
*Emotm 2 power clean and jerks @75% of body weight

Sat, Aug 23rd
Partner WOD

15min AMRAP
5 Wall Ball (20/14)
5 Pull-ups
5 Burpees

Rest 5mins

10min AMRAP
Max Curtis P (115/75)

*Both AMRAPs, the partner will alternate running 200m
*Score the AMRAPs separatel

Friday August 22nd
Emotm 10min
1 Bear complex (135/95)

THE AIR FORCE WOD
20 Thrusters 95/65
20 Sumo deadlift high pulls 95/65
20 Push jerks 95/65
20 Overhead squats 95/65
20 Front squats 95/65
*15min time cap
Emotm 4 burpees

Wednesday August 20th
3 RFT
10 HRPU
10 Wallballs (20/14)
200M Run
10 Ball Slams (30/20)
10 Burpee Box Jumps (24/20)

Tuesday August 19th
21-15-9
Toes to bar
Ring dip
Oh walking lunge (45/25)

Monday August 18th
“Eva”
Five rounds for time of:
Run 800 meters
30 KB swings (70/55)
30 Pull-ups

Sunday August 17th
Run 800 m
Then 3 rounds
6 stone pick ups
4 tire flips
2 rope ascents
Run 800 m

Saturday August 16th
For time:
Teams of 2
1000 m row
Then 5rounds
20 oh squats (95/65)
30 power cleans (95/65)
40 push press (95/65)
Then
1000 m row
*once partners begin their 5rounds the bar may only touch the ground in between rounds.
* during power cleans bar must be touch and go on the ground
* every time penalty is suffered, both partners must stop and perform 2 wall climbs each.
* once 5 rounds completed the bar may be rested on the ground to finish the row.

Friday August 15th
On the minute
1 squat snatch (125/75)
1 snatch grip push-press (125/75)
10 double unders (30 single unders)
Go as long as you can. Max 20 minutes

Thursday August 14th
WOD: For time:
30-20-10
Box jump overs (24/20)
Toes to bar
Cal row

Wednesday August 13th
Franticide
For time
21 thrusters (95/65)
21 pull-up
*12 kb swings (70/55)
*400 mtr run
15 thrusters(95/65)
15 pull-ups
*12 kb swings
*400 mtr run
9thrusters(95/65)
9 pull-ups
*12 kb swings
400 mtr run

Tuesday August 12th
5RFT
5 deadlifts (275/185)
20 box jumps
3 muscle-ups (24/20)
200 mtr run

Monday August 11th
For time
12-9-6
Power cleans (115)
Burpees
Then
20 hspu
Then
12-9-6
Power cleans (115)
Burpees

Thursday August 7th
8min amrap
10 goblet squats (70/55)
10 c-2-b pull-ups
Rest 1 min
Then
6 min amrap
10 kb swings (70/55)
10 knees to elbow
Rest 1 min
Then
4 min amrap
10 kb snatch (70/55) (5each-arm)
10 box jumps
* every time kb touches ground (except after reps are completed for that round or time of amrap is up) 5 burpee penalty assessed when foul was committed

“DT”

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Tuesday August 5th
WOD:
3 RFT
800M Med Ball Run (20/14)
75 Abmat Sit-ups

Monday August 4th
75 double unders or 150 single unders
Then
10-9-8-7-6-5-4–3-2-1 reps of
Push Press (95/65)
Cal row
Then
75 double unders or 150 single unders
Emotm 5 hrpu

Sunday Aug 3rd
WOD:
5RFT:
400M Run
30 Tire Strikes
1 Rope Ascent

Saturday Aug 2nd
12RFT:
12 Overhead Squats (95/65)
12 Burpees

Friday Aug 1st
WOD:
AMRAP 10
3 Power Cleans (185/125)
25 Double Unders
10 Ball Slams (30/20)

Thursday 7/31
WOD: For time
50 Wallballs (20/14)
200M Run
40 Wallballs
200M Run
30 Wallballs
200M Run
20 Wallballs
200M Run
10 Wallballs

Wednesday 7/30
WOD:
4RFT:
40 OH Walking Lunges (45/25)
20 Box Jumps (24/20)
10 Single arm KB Snatch (55/35)
10 MB Cleans (20/14)

Endurance:
Swim: 50M x 5, rest 30 sec
Run: 200M x 5, rest 30 sec
Bike: 800M x 5, rest 30 sec

Well we are back from the games. What a trip and so great to see what people are capable of! See you tomorrow!

Tuesday’s WOD:
3 rounds for max reps:
2 min: Hand release Pushups
*rest 1 min
2 min: Pull-ups
*rest 1 min
2 min: Row 500m (1st round), 100 double Unders (2nd), 400m run (3rd round)
*rest 1 min

Attn: Athletes! As you may know, many of us are heading out tomorrow to the CrossFit games in CA. I will not be posting WODS beginning Thursday through Sunday. Just come and be prepared for the unknown!
-Coach Jorine

Thurs 7/24
Pre-MOB: Hip/shoulder floss
21-18-15-12-9-6-3
Thrusters (95/65)
Bar facing burpees

Wed 7/23
WOD:
AMRAP 15 Minutes:
10 Pistols
10 Pull-ups
15 Sit-ups

Tuesday July 22
WOD: 7RFT:
9 Ring Dips
9 Power Cleans (135/95)

Endurance:
Swim: 50M x 3, rest 30 sec
Run: 200M x 4, rest 30 sec
Bike: 800M x 5, rest 30 sec

Sunday, July 20th
For time:
Row 5K
100 Push-ups

Sat, July 19th
WOD: For time:
200 Double Unders
150 Squats
100 Situps
800M Run

Friday, July 18th
WOD: 4RFT
200M run (45/25)
20C Row
20 Wallballs (20/14)

Thur, July 17th
WOD: Cindy!

Wed, July 16th
Strength: 10 min to find 1RM: Clean
WOD: EMOTM 8 Min:
10 burpees

Tue, July 15th
Strength; Floor Press 3-3-3-3-3
WOD:
7 Min AMRAP
10 Bar facing burpees
10 HRPU

Mon, July 14th
WOD: 5RFT
10C Row
10 Snatch (95/65)
25 Box Jumps (24/20)

Sunday 7/13
3 rounds
1 minute each:
Push-ups
KBS (55/35)
Goblet Squats (55/35)
Sit-ups
25M Sprints
Rest

Endurance:
Run/Bike/Swim/Row:
4:00 Work: 2:00 rest x 5

Sat 7/12

Hey athletes, Coach Jorine here. I am going to be gone on vacation all of next week. You will see a lot more of Justin, Derek and Cameron covering my classes. Have a great week and enjoy tomorrow’s WOD. I wanted to make sure you could workout outside to avoid the smell of the floors being re-done inside.

WOD:
5RFT
30 burpees
30 walking lunges
800M Run

Endurance WOD:
Row: 1000M Time trial

Friday 7/11

WOD: 3 rounds EACH round for reps: E2MOTM:
Sled Pull (95/65)
Tire Flips
Air Squats
Tire strikes
*Rest 1 minute between each round

Endurance:
10x100M Sprints, walk 100M to recover

Thursday 7/10
For tomorrow’s WOD, plan on being outside. The gym is pretty smelly while the floors are being refinished around our box.
Maybe a little running…along with other things.
See you tomorrow.

Endurance:
DUBLATA (8×40:20)
Run, Row, or Bike

Wednesday 7/9
WOD: AMRAP 12 minutes:
15 Clean and Jerks (135/95)
25 Wallballs (20/14)

Endurance WOD:
Swim: 3 x 300m, rest 3:00
Bike: 4 x 5k, spin/rest 5:00, deviate no more than +/- 3-5 seconds
Run: 4 x 1200m, rest 2:00, deviate no more than +/- 3-5 seconds
Row: 4 x 1500m, rest 2:00, deviate no more than +/- 3-5 seconds

Tuesday 7/8
Wod:
5RFT:
400M Run
15 KB Swings (55/35)
15 Pull-ups

Endurance WOD: (remember you should space 3+ hours between the endurance WOD and the WOD above.)
Swim: 3 x (25m/y + 50m/y + 100m/y)
Bike: 3 x (1/4M + 1/2M + 1M)
Run: 3 x (100m + 200m + 400m)
C2 Row: 3 x (125m + 250m + 500m)
Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Monday 7/7
WOD: AMRAP 15
3 Muscle Ups
5 HSPU
7 Deadlifts (285/195)

Independence Day 2014

*There is still room in classes at 7AM and 8AM. Hope to see you all tomorrow!

“Nutts”

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Pre-MOB: 5 Min squat test

AMRAP 8:
10 Hand Release Push-ups
20 sit-ups

Rest 2 Minutes

WOD:
AMRAP 8:
10 burpees
50 Double Unders

Tuesday July 1st
Strength: 10 Min to find 1RM Push Press
WOD: AMRAP 10 Minutes
15 Box Jumps (24/20)
10 Shoulder to OH (95/65)

Sun, June 29th
Strength: 10min to find 5rm Strict Press
WOD: 12min AMRAP
5 Push Press (w/5rm Strict Press weight)
20 Ring Rows

Sat, June 28th
WOD: 20min AMRAP
200m Run (45/25)
6 Hang Power Snatches (135/95)

Fri, June 27th
Strength: 10min to find 5 rep max Floor Press
WOD: 14min AMRAP
5 Strict Pull-ups
10 Pistols (alt legs)
10 Deadlifts (w/5rm floor press weight)

Thur, June 26th
Strength: 20min to find 5 rep max Back Squat
WOD: 8min AMRAP
2 Forward Rolls
10 Push-ups
2 W2W Sprints

Wed, Jun 25th
WOD: “The Ghost”
(for max reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Tue, June 24th
WOD: 20min AMRAP
5 Thrusters (95/65)
7 Hang Power Cleans (95/65)
10 SDHP (95/65)

Mon, June 23rd
Pre-WOD: 5min max effort handstand hold
WOD: 3RFT of
800m Run
25 Ball Slams (30/20)
25 Med Ball Sit-ups (20/14)

Sun, June 22nd
WOD: 14min AMRAP
10 Shoot Throughs
5 Handstand Push-ups
1 Legless Rope Climb

Sat, June 21st
WOD: E2MOTM for 16min
Row (Calories)
Tire Flips
Row (Calories)
Atlas Stones

Fri, June 20th
Pre-WOD: 8rds TABATA Handstand Hold
WOD: 3 rounds for time of
50 Medicine ball cleans (20/14)
800m Run

Thur, June 19th
WOD: for time complete:
50 Russian KB Swings (70/55)
50 Box Jumps (24/20)
50 T2B
50 Deadlifts (185/135)

Wed, June 18th
WOD: Strength Day!
Strict Press 5-5-5-5-5
-then-
6min AMRAP of
40 Double-Unders
6 Push-Ups

Tue, June 17th
Pre-WOD: 8rds TABATA Parallette L-Sit
WOD: 15min AMRAP
10 Pull-ups
10 Back Squats (155/115)

Mon, June 16th
WOD: for time complete
20cal Row
150 Single Unders
20cal Row
50 Plate Sit-ups (45/25)
20cal Row
25 Box Jump Overs (24/20)
20cal Row
25 Wallballs (20/14)

Sun, June 15th
WOD: Sunday Surprise!

Sat, June 14th
Partner WOD Partayyy!!!
***Best of luck to our CFM athletes competing in Denver this weekend!

FRIDAY the 13th
Pre-WOD: 8rds TABATA Ring Support
WOD: 13min AMRAP
5 Overhead Squats (135/95)
5 Evil Bar Roll-outs
5 Burpee Pull-ups
Jason

Thur, June 12th
WOD: Complete 5RFT of:
4 Turkish Get-ups w/KB
10 Ring Push-ups
200m Run

Wed, June 11th
Pre-WOD: Max effort Handstand Hold for 5min
WOD: 15min AMRAP of
10 T2B
10 Front Squats (135/95)

Tue, June 10th
WOD: Strength Day!
Deadlift: 4-4-4-4-4-4-4
-then-
8min AMRAP
6 Deadlifts (75% of your 4RM)
20 Double-Unders

Mon, June 9th
Pre-WOD: 5min of Strict Pullups
WOD: 21-15-9 for time of:
KB Swings (70/55)
Pull-ups
Push-ups

Sun, June 8th
WOD: 5 rounds for time of:
400-meter run
15 Thrusters (95/65)

Sat, June 7th
Regional WOD #6:
50 Calorie Row
50 Box Jump Overs
50 Deadlifts (180/120)
50 Wallballs (20/14)
50 Ring Dips
50 Wallballs
50 Deadlifts
50 Box Jump Overs
50 Calorie Row

Fri, June 6th
Pre-WOD: 12rds TABATA Plank Holds
WOD: 15min AMRAP
50 Double-Unders
5 Power Cleans (185/135)

Thur, June 5th
WOD: 18min of E2MOTM for max reps
Max Push-ups
Max Pull-ups
Max Box Jumps (30/24)

Wed, June 4th
Pre-WOD: 8rds TABATA Ring Support
WOD: Strength Day!
Front Squat 10, 8, 6, 4, 4, 4, 4, 4
***5 KB between each set (55/35)
-then-
Run 400m
100 Situps
Run 400m
50 Situps

Tue, June 3rd
WOD: Complete 8RFT of:
5 HSPU
10 Pull-ups
20 Air Squats

Mon, June 2nd
Pre-WOD: 8rds TABATA Handstand Holds
WOD: 12min AMRAP
10 Deadlifts (135/95)
10 Wallballs (20/14)
100 Flutter Kicks (per leg)

Sun, June 1st
WOD: Strength Day!
Push Jerk 3-3-3-3-3-3-3
-then-
Run 800m
100 Ball Slams
Run 800m

Sat, May 31st
WOD: 5RFT of
1 Legless Rope Ascent
5 Box Squats (225/185)
10 Box Jumps

Fri, May 30th
Pre-WOD: 5min of Strict Pull-ups
WOD: Annie +
50-40-30-20-10 rep rounds of:
Double-Unders
Situps
***400m Run between each round

Thur, May 29th
Pre-WOD: 8rds TABATA Handstand Holds
WOD: 12rds for total reps of
30/30 Kettlebell Swings (70/55)
***:30sec of work/:30sec of rest

Wed, May 28th
HAPPY BIRTHDAY to Coach Jenny!!!
WOD: 3RFT
25 Burpee Box Jump Overs
25 Sit-ups
25 Push Press (75/55)

Tue, May 27th
WOD: 15min AMRAP
10 Deadlifts (275/185)
50 Double Unders

Mon, May 26th
WOD: Memorial Day “MURPH” :-)

Sun, May 25th
WOD: “Nancy”
5 RFT of:
400m Run
15 Overhead Squats (95/65)

Sat, May 24th
WOD: for time complete 3rds of:
50 Wallballs (20/14)
25ft Handstand Walk

Fri, May 23rd
Pre-WOD: 8rds TABATA Ring Support
WOD: 20min AMRAP of:
Run 800 meters
30 Hang Power Cleans (115/75)
15 burpees

Thur, May 22
WOD: Strength Day!
Weighted Pull-ups: 6, 5, 4, 3, 3, 2, 2
-then-
For time, complete:
100 Ball Slams (30/20)
100 Situps

Wed, May 21st
Pre-WOD: 8rds TABATA Handstand Holds
WOD: complete as many reps E2MOTM for 16min:
Tire Flips
Sled Drag
Tire Strikes
50m Sprints

Tue, May 20th
WOD: 10min AMRAP of:
5 Bar Muscle-UPS
10 Thrusters (135/95)

Mon, May 19th
Pre-WOD: 5min to complete 3 sets of strict pull-ups
WOD: 15min AMRAP
10 Deadlifts (225/185)
10 Bar facing burpees
***Amazing effort put in on Sunday morning by those athletes who took on the “Frog Complex” :-)

Sun, May 18th
WOD: 8RFT of:
Frog Complex: perform 6 reps of: Squat Clean, thruster, back squat, back-thruster (95/65), then do 6 burpees.

Sat, May 17th
Partner WOD: for time
1 Mile Run
Then 5rds of:
50m Fireman Carry
10 Partner Pushups
10 Partner Deadlifts (275/185)

Fri, May 16th
Pre-WOD: 3sets of strict pullups
WOD: Strength Day!
Bench Press: 10, 8, 6, 4, 2, 2, 2
-then-
Complete as many rounds as possible in 5 minutes of:
20 Ring Rows
6 Tuck Ups

Thur, May 15th
WOD: Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats

Wed, May 14th
Pre-WOD: 7rds TABATA Handstand Hold
WOD: 12min AMRAP
20 Mountain Climbers
10 Superman Rocks
20 KB Swings (55/35)

Tue, May 13th
Pre-WOD: 7rds TABATA Ring Support
WOD: Complete 6 rounds of the following:
1min of Rowing (calories)
30 seconds of rest
1min of Push Press (155/115)
30 seconds of rest

Mon, May 12th
WOD: For time:
50 Deadlifts (115/75)
50 Walking lunges
40 Back Squats (115/75)
40 Toes-to-bars
30 Power Cleans (115/75)
30 Burpee box jumps (24/20)
20 Thrusters (115/75)
20 triple-unders -or- 40 double-unders

Sun, May 11th
5RFT
20 SDHP (95/65)
100 Double-unders

Sat, May 10th
Partner WOD: 16min of E2MOTM
-Tire Flips
-Atlas Stones
-Sled Drags
-50m Sprints

***We will be outside all morning, so dress according to weather. Also, wear a t-shirt you don’t mind getting dirty, and to also protect your shoulders and arms from the concrete. :-)

Fri, May 9th
Pre-WOD: 6rds TABATA Handstand Hold
WOD: 3RFT
3 Strict Muscle ups or Legless rope climbs
5 Front Squats (medium weight)
20 Double-unders

Thur, May 8th
WOD: 20min AMRAP
-200m plate run (45/25)
-10 Deadlifts (275/185)

Wed, May 7th
Pre-WOD: 6rds TABATA Ring Support/Parallettes
WOD: 7RFT
10 Box Dips
10 Box Jumps
10 Burpees

Tue, May 6th
Pre-WOD: 3 sets of strict pull-ups in 5min
WOD: for time 15, 12, 9, 6, 3 reps
-Wallballs (20/14)
-T2B
-Russian KB Swings (70/55)

Mon, May 5th
Strength Day: Snatch Balance: in 20min find your 3RM
-then-
EMOTM for 6min
3 Squat Snatches w/3RM weight from Snatch Balance

Sun, May 4th
WOD: 15min AMRAP
10 Box Jumps
10 Superman to Hollow Rolls
10 Push-ups

Sat, May 3rd
Partner WOD: “Nukes”
8 minutes to complete:
-800m run (both partners run simultaneously)
-Max Reps Partner Deadlift (315/275)
Then, 10 minutes to complete:
-800m run (both partners run simultaneously)
-Max Reps Power Cleans (225/185)
Then, 12 minutes to complete:
-800m run (both partners run simultaneously)
-Max Reps Overhead Squats (135/95)

Fri, May 2nd
Pre-WOD: 6rds TABATA Ring Support
WOD: AMRAP in 10min
5 thrusters (athlete picks light weight)
10 burpees

Thur, May 1st
Pre-WOD: 3rds of 200m run & 10 Wallballs
WOD: 12min AMRAP
Double-unders

Wed, April 30th
Pre-WOD: in 5min: 3 sets of strict pull-ups or negatives (max reps per set of 5)
WOD: STRENGTH DAY!
Split squats: 10, 8, 6, 4, 3, 3 (working up to your 3RM in 25min)
***in between each set, athletes will complete 5 box jumps

Tue, April 29th
WOD: 5rds for time:
10 Back Squats (athlete picks a medium weight)
20 Sit-ups
200m Run

Mon, April 28th
Pre-WOD: 5rds TABATA Handstand Holds
WOD: 10min AMRAP
5 Strict Handstand Push-ups
10 T2B

Sunday 4/27
WOD: For time
10 KBS (55/35)
10 Ring Rows
10 Tire Strikes (each side)
200m Run
20 KBS (55/35)
20 Ring Rows
20 Tire Strikes (each side)
400m Run
30 KBS (55/35)
30 Ring Rows
30 Tire Strikes (each side)
800m Run
20 KBS (55/35)
20 Ring Rows
20 Tire Strikes (each side)
400m
10 KBS (55/35)
10 Ring Rows
10 Tire Strikes (each
200M Run

Saturday 4/26
WOD:
“Fran”
For time:
21-15-9
Thrusters (95/65)
Pull-ups

*No CF Endurance class in the morning!

Friday April 25th
Strength WOD: 7-7-5-5-3-3-1-1
Deadlift
Then:
100 abmat situps/100 Supermans or 50 GHD situps/50 GHD Hip ext

Endurance: 45s on 45s off until form/pace deteriorates

CFM Athletes, PLEASE read for some important changes happening in May!

I (Jorine) have been carefully tracking our class time popularity and demand. With that being said, see below for May changes. Looking to the summer months, I will be looking at which classes are in demand and which ones are not. You can always drop me a line with class suggestions.

***New Class times effective May 1st:
Thur…sday 12PM class, coached by Jon.
Friday 5AM class, coached by Justin.
Thursday PSD employee only class at 4:30PM, coached by Jenny and Justin.

***Cancelled Classes effective May 1st:
Wednesday 6:30PM class, effective May 7th, our Wed FREE WOD will move from 7:30PM to 6:30PM. Spread the word!
Thursday 7PM OLY class (Justin will confirm this)
Saturday 8AM CrossFit Endurance-I’m taking suggestions for a different day/time from those of you who attend or would like to start coming!

May 26th is Memorial Day. Yay for Memorial Day Murph! We will have 3 classes that morning with a strict 15 person max limit per class @ 8:30AM, 9:30AM and 10:30AM. You must sign up in advance to secure a spot!
But most importantly, BBQ and fun after Murph! Mark your calendars! More details to come.

CrossFit Kids for Teens is coming! If you have a teen between the age of 12-18, bring them to try a CF Teens workout at 12PM on Saturday the 17th, 24th and 31st of May. More details about this program to come very soon!

Thursday April 24th
WOD:
“Filthy Fifty”
For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/25
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions (supermans)
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

*This WOD has a 35 minute time cap. Please show up early to class to start warming up if you can! Otherwise, you will be warming up while the coach explains/demonstrates the movements listed above.

Endurance: 2 x TABATA (8 intervals of 20s work:10s rest)
Run/row/bike/swim
Take 3 minutes rest between each completed tabata set.

Wednesday April 23rd
WOD: 7 RFT
15 Power Snatch (75/55)
200m Run

Endurance: 3×1 Mile with 5 Min rest

Tuesday April 22nd
WOD:
EMOTM 10 Min:
5 Clusters (135/95) for the first 5 minutes
3 Clusters for the last 5 minutes

*10 burpees each time the reps are not completed within the minute.

Then:
Hold plank for 5 minutes. Each rest results in 3 burpees.

Sunday April 20
WOD: AMRAP 14
10 Burpees
10 Front Squats (155/105)

Saturday April 19th
“Fight Gone Bad”

Friday April 18th

WOD:
AMRAP 25 Minutes:
50-40-30-20-10
Air Squats
KB Swings (55/35)
Sit-ups

Wednesday 4/16

Strength WOD:
Push Press
1-1-1-1-1

WOD:
Run: 1 mile time trial

Happy Birthday Amy Boynton McLean! Even though you can’t workout with us tomorrow, we’ll be sure to celebrate a little for you.

CrossFit Miramont
Tuesday 4/15
WOD:
4RFT:
400M Run
30 Pull-ups
15 Front Squats (135/95)

Monday 4/14
WOD:
For time:
10-9-8-7-6-5-4-3-2-1
SDHP (65/45)
1-2-3-4-5-6-7-8-9-10
Box Jumps (24/20)
*10 Situps between each round

Endurance:
Run: 1.5 Miles, 1 mile, 800m, 400m. Recover 1:1

CFM athletes-
My CrossFit Endurance class this Saturday the 12th and also Saturday the 19th are cancelled. I will be at a leadership training all day Saturday and will be at the CrossFit Kids cert on the 19th!
Thanks for your understanding! Have a great day and I hope to see your faces today to take on the 3 girls!

Wednesday 4/9
WOD
AMRAP 17 minutes:
Fran
Grace
Karen

Tuesday 4/8
WOD:
AMRAP 13
15C row
15 Burpees

Endurance WOD:
10x50M sprints
Rest 45 sec between

Monday 4/7

Strength WOD:
3-3-3-3-3 Front Squats

WOD:
For time:
500 Double Unders

EWOD:
Bike 6x (90sec on: 90 sec rest)

Sunday April 6th
WOD:
AMRAP 17
5 Push Press (155/105)
15 Box Jumps (24/20)
200M Run

EWOD:
3 rounds
Run/Row
200M
400M
600M
Rest exact time it took to complete each interval

Friday 4/4
WOD:
“Grace”
For time:
30 Clean and Jerk (135/95)

EWOD:
For time:
Run 1 mile
then, run 1 mile stopping every min to complete 5 push-ups

Thursday April 3rd
WOD: 5RFT
30 Air squats
400M Run
15 KBS (55/35)

Endurance:
Swim/bike/run/row;
3 rounds for max distance
3 minutes on: 3 minutes rest

Wednesday April 2nd
WOD:
AMRAP 12 Minutes
5 Overhead Squats (135/95)
10 Ring Rows

Endurance:
TT: 4000M row for time

April 1st, 2014

April Fools!

Monday 3/31
WOD: “Tabata Something Else”
Pull-ups
Push-ups
Sit-ups
Squats
Score=Total reps per movement

Endurance WOD:
2 Rounds:
Row 1 min
Rest 1 min
Row 1 Min
Rest 50 sec
Row 1 Min
Rest 40 sec
Row 1 min
rest 30 sec
Row 1 min
rest 20 sec
Row 1 min
rest 10 sec

Friday 3/28:
WOD: for time
100 squats
then:
8x200M sprint with 45 sec rest between

*Bring a stopwatch or phone to time your rest!
*Endurance WOD: None

Thursday 3/27
WOD:
AMRAP 17
10 Wallballs (20/14)
15 KBS (55/35)
20 Box Jumps (24/20)

Endurance:
Run/row/bike/swim
5:00, 3Min rest. Repeat until pace/technique changes

Wednesday 3/26
WOD:
5RFT:
3 Wall Climbs
10 Pull-ups
30 Double unders

Endurance:
Run 1 mile
25 squats
Run 800M
25 squats
Run 400M
25 squats
Run 200M
25 squats

Monday March 24
“Elizabeth”
21-15-9
Clean (135/95)
Ring Dips

Saturday, March 22nd
OPEN WOD 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, (20/14)
30 cleans, (135/95)
20 muscle-ups
***If you are competing, then here are the movement standards:

Friday 3/21
Happy birthday a day early, Lori Larson! Hope you come to class tomorrow so we can help you celebrate!

WOD:
Row for max cal in 7 Min
Rest 5 Minutes
Max Double unders in 7 min

Endurance: Run 8x200M sprint, 45 sec rest

Thursday 3/20
WOD:
AMRAP 10
10 Shoulder to OH (115/75)
10 Box Jumps (24/20)
10 Sit-ups

Endurance: Max distance in 10 minutes, all out effort
Rest 5 Minutes and repeat.

WOD:
For time:
42-30-18
Air Squats
Burpees
*complete all 3 rounds of squat and burpees and then immediately move on to:
21-15-9
KBS (70/55)
T2B

Tuesday 3/18
Strength:
Back squat 5-5-5-5-5
WOD:
AMRAP 7
8 Floor Press (135/95)
10 Back Squat (same weight)
*must be taken from the ground

Endurance: Max distance in 20 Min
Choose: Row/Swim/Bike/Run

Monday 3/17
WOD: “Nicole”
AMRAP 20
400M Run
Max rep pull-ups
*athlete should track rounds and unbroken pull-ups each round
*It’s St. Patty’s Day. Make sure you are wearing green to avoid any extra “Fun”!

Endurance: Rest or recovery run

Friday 3/14
WOD: “Jackie”

Thursday 3/13
WOD:
10-9-8-7-6-5-4-3-2-1
KB Swings (55/35)
Plate Burpees (45/25)

Endurance:
Run/row/swim or bike
5:00 on:4:00 rest
Repeat until form/pace deteriorates

Tuesday 3/11
WOD:
AMRAP 5 Minutes:
Burpee Pull-ups

Rest 2 Minutes

AMRAP 8 Minutes
10 Box Jumps (24/20)
10 Hand Release Push-ups

Endurance:
Run 1600M
Rest 4 Min
Run 1200M
Rest 3 Min
Run 800M
Rest 2 Min
Run 400M
Rest 1 Min
Run 200M

CFM athletes-
Get ready for announcements…

Sweatshirts are in! Those of you who special ordered a sweatshirt, they are in my office with your name on it. The cost is $38 plus tax. Please pay at the front desk. If you didn’t special order one, there are a few extras for sale hanging in the pro-shop area. If you put your name on the list and are no longer interested in purchasing one, please let me (Jorine) know so that I can sell it to someone else.

There are 3 more open workouts to be announced. We are going to cancel the regular Thursday 6:30PM class for the remainder of March. Plan on coming to CFM Thursday evenings this month at 6PM to watch the Open announcement and then we will draw a couple names to face off right after the announcement.
*Thursday evening OLY with Justin will also be cancelled through the end of March along with Saturday morning CrossFit Endurance.

Have a fantastic week!

Monday 3/10
AMRAP 15 min:
15 wall balls (20/14)
15 Deadlifts (185/125)

Friday 3/7
WOD:
For time:
400M Row
40 Burpees
30 Sit-ups
30 Burpees
30 Ball Slams (30/20)
20 Burpees
30 Push-ups
10 Burpees
30 Sumo-Deadlift High Pulls (45/35)
400M Row

*Saturday’s CrossFit Endurance class will be cancelled due to the CrossFit Open.

Endurance: Rest

Thursday 3/6
WOD:
3RFT:
20 Deadlift (135/95)
30 Air Squats
40 Double Unders

CFM Athletes,
For the 14.2 announcement tomorrow evening, we will be meeting at CFM at 6PM.
We will have the projector set up in the conference room this week to watch the announcement of 14.2. Any of you who would like to put your name in the hat to go head to head after the announcement can do so.
For this week there will still be a 5:30-6:30 class and then the 6:30-7:30 class.
For next week, we would like to move the 5:30 class to 5PM during the open so that we can watch the open in our box. Please let Jon or any other coach know if this will work for you.

We hope to see all of you there!

Wednesday 3/5

WOD: Hanging Grace
For time: 30 Hang clean and jerk (135/95)

Endurance:
2x400M
4x200M
6x100M
Rest exact time as each interval takes you.

Tuesday 3/4
WOD:
For time:
WOD
21-15-9
T2B
Box jumps (24/20)
*10 Pistols (ea leg)between round

Endurance: 800M Repeats with 90 sec recovery. Keep going until pace/form deteriorates

Monday 3/3

EMOTM: 10 minutes
Even: 10 wallballs (20/14)
Odd: 8 chest slap push-ups

*Rest 3 minutes

AMRAP 6 Minutes:
5 Thrusters (115/80)
7 KB Swings (70/55)

Endurance:
10k TT

Sunday 3/2
WOD:
3RFT:
500M Row
20 lateral burpees over rower

Friday 2/28
WOD:

For time:
50 Sit-ups
Then:
21-15-9
Floor Press (115/75)
Bar Facing Burpees
Then:
50 Sit-ups

Endurance:
4-6 x 5 Min Hill repeats at 10k pace
*jog downhill between repeats for recovery
If your race is a 5k or under: 6-8 x 2 min

Thursday 2/27
WOD:
“Cindy”

Endurance: repeat 5:00 on, 3:00 off until form/pace deteriorates.

Wednesday 2/26

WOD:
AMRAP 15 Minutes:
5 HSPU
10 Front Squats (155/105)
15 Box Jumps (24/20)
* If you happen to come to class tomorrow when Laura Curran comes to class, you may be in for some extra birthday fun. Happy Birthday Laura!

Endurance:
30:30 (sprint:rest) x 8
(choose run, row, bike, swim)

Tuesday 2/25
WOD:
Strength
Overhead squats 5-5-3-3-2-2-1
Score=1RM OH squat

EMOTM 7 minutes:
5 OH squats at 70% 1rm

Endurance:
2×10 min: rest 5 min btwn intervals
2×2 min: rest 1 min btwn intervals

Please Read Carefully!!!
2014 CrossFit Games Open Plan:

Rules:
-CrossFit will release the workout format and movement standards each Thursday at 6pm (Mountain Time) beginning February 27th.
-Scaling or modifying the workout is prohibited and will cause the Athlete to not advance.
-Once an Athlete enters the competition surface, they may not receive any outside material assistance (water, tape, chalk, etc.) from spectators or coaches.
-Judgment calls made during the workout are final and are not negotiable or subject to change or modification.
-Each weeks Open Workout score can only be submitted and validated between 6pm (Mountain Time) Thursday and 6pm (Mountain Time) Monday.
-Any Athlete who thinks they may qualify for Regionals shall have ALL of their Open workouts videotaped and kept on file. At least one video will be reviewed by Crossfit Games staff prior to sending out Regional invitations.

Logistics:
(The Open WOD will be programmed each Saturday during the 5 weeks of the Open competition)

***Judging individuals will take place as follows***
1.) FRIDAY MORNING:
-Individuals will be able to signup for time slots (to be left attached to the dry erase board at CFM). Coach Justin will be the judge and be available to judge the following time blocks: 7:15am-9am and 10:30am-11:45am.

2.) SATURDAY MORNING:
-The coach on the schedule will be available to judge athletes between 10am-10:45am (the signup sheet for Friday will also include this block)
-No judging will occur during the 9am class time by the scheduled coach (an athlete can be judged during the scheduled WOD only if another coach or judge is present and willing to judge)

3.) ALTERNATE TIMES:
-If an athlete cannot come in to be judged during the scheduled time blocks on Friday or Saturday mornings, then they must arrange an alternate time with one of the coaches/judges, otherwise, they will be required to use video submission to submit their score per the rules: http://media.crossfit.com/games/pdf/2014CrossFitGames_Rulebook_140116.pdf

Monday 2/24
WOD:
5 RFT:
10 Ring dips
15 Pull-ups
20 Double unders

Endurance:
“THOM”
18 rounds: (choose sport: run, bike, swim, row)
60 sec on: 20 sec rest
After 18 rounds: 50 burpees

Saturday 2/22
WOD:
5 RFT:
20 Wall balls (20#/14#)
15 Push-ups
10 Pistols (each leg)
5 Deadlifts (275#/185#)

Friday 2/21
WOD: Strength Day!
Rest as needed between efforts
Power clean 3-3-3-3-3
Push press 3-3-3-3-3
Goal is to find 3RM

Endurance:
20 MIN AMRAP:
200M Run: 30 sec rest

CFM Athletes,

As you all are aware, on March 1st, our Unlimited Member rate for CrossFit is dropping to $60/month! If you are currently a Non-member paying only for CrossFit and you wish to take advantage of this rate, you will need to meet with membership to become a member of the club. See below for the hours that someone will be available.

Monday/Thursday: 10A-8P
Tuesday/Wednesday: 9A-8P
Friday: 10A-6P
Saturday: 10A-4P
Sunday: 12P-5P

Also, if you wish to sign up for auto-pay that will charge your credit card on file each month on the 1st, you will find a form under the whiteboard. Please return the form to me or give to a coach who will turn it in to me and I’ll set it up in the system. If you are already signed up for auto-pay, you do not need to do anything. The pricing will change automatically.

Thanks to all of you who were patient and understanding in regards to our very large turnout for the 9AM WOD last Saturday. It’s great that so many of you choose to start your weekend at the gym.

Beginning March 1st: NEW CrossFit WOD times: 8:30AM and 9:30AM every Saturday. (Free CrossFit Intro class is still at 11AM)

Also, The Beginner WOD will be a regular class. If the 5:30PM class is full, please plan on coming to the 6:30 to ensure you get coaching and equipment!

We are also adding a private Intro FREE class for Poudre School District on Tuesdays from 4:30-5:30PM. I am telling you this because it’s not open to anyone except PSD employees and during that hour the gym will be closed for class.

As always, please let me know if you have any questions!

Thanks, Coach Jorine

Thursday 2/20
WOD:
5 RFT
10 pull-ups
10 KB swing (70/55)
10 Burpees

Endurance:
30 Body weight back squats
1000m Row

Wednesday 2/19
WOD:
AMRAP 15 Min
100 Double Unders
30 Snatch (power or full) 75/45
75 Double Unders
30 Snatch 135/75
50 Double Unders
30 Snatch 165/100
25 Double Unders
Max reps Snatch 210/120

Endurance:
Choose Swim, bike, run, row
5 Min on: 2:30 rest
6 Min on: 3 min rest
7 Min on: Done!
All out max effort!

Tuesday 2/18
WOD:
3 rounds
Rest for exact amount of time required to complete previous row interval
Row 250m
Rest
Row 500m
Rest
Row 750m
Rest
*If you have a stopwatch or phone with a stopwatch, bring it as it will be helpful to track your intervals.

Endurance WOD:
Short course:
3×1 mile
Recover 1-3 min and keep time within 5-10 seconds.
*penalty= 50 burpees if not within 5-10 seconds
Long course:
2x5k
Recover 5-10 min and keep time within 1-2 minutes
*50 burpee penalty if not within 1-2 Min

CrossFit Athletes,

We are continually looking for ways to improve the value of a Miramont membership and improve our business practices. After reviewing our current pricing structure for CrossFit, we have decided to lower our monthly unlimited class prices for all Miramont members. Being a Miramont member in addition to your CrossFit membership allows you to have access to the club during open gym as well as access to classes such as yoga (which I highly recommend in addition to CrossFit!).

Effective March 1, 2014, the CrossFit member rate for monthly unlimited classes will decrease from $90/month to $60/month.

All other CrossFit services including CrossFit 101, drop-in rates, Non-member rates, punch cards and one-on-one training will remain unchanged.

Thank you for being part of our CrossFit Miramont community. Please feel free to contact myself (Jorine) or Ryan Conover with any questions.

Thank you

Monday 2/17
WOD:
5RFT
5 Clean & jerk (Body weight)
3 Muscle-ups

Endurance:
3x1mile (rest 1-3 minutes)
*hold within 5-10 sec
Or:
2x5k (rest 5-10 min)
*hold within 1-2 min

Sunday Feb. 16th

WOD:

“Nutts”

For time:
10 Handstand push-ups
250/170 pound Deadlift, 15 reps
25 Box jumps, 30/24
50 Pull-ups
100 Wallball shots, 20/14
200 Double-unders
Run 400 meters with a 45lb/25 plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Saturday February 15th

WOD:
11.5 CrossFit open
AMRAP 20 min:
5 Power Cleans (145/100)
10 T2B
15 Wallballs (20/14)

Valentine’s Day Partner WOD
For time:
3 Partner W2W wheelbarrow walks
50 burpees (resting partner holding a squat)
75 squats (resting partner holding a plank)
100 Situps (resting partner holding plate overhead)
2000m row

Thursday 2/13

WOD:
For time:
21-15-9
Overhead Squats (95/65)
Pull-ups

Wednesday 2/12
Skills: Pistols and Wall climbs
WOD:
For time:
5 Wall Climbs
Then…
3 rounds
10 Pistol squats (ea. leg)
11 Shoulder to OH (95/65)
12 Bar Facing Burpees
Then…
5 Wall Climbs

Endurance WOD: Tabata sprints 20:10 (work:rest) x 8
*all out effort with 8-12% Incline
*20-30 sec slower than 5k pace

If you happen to come to the 5AM class, make sure you wish James a very happy happy birthday! Let’s make him do a few extra burpees!

CFM athletes! I’d like to send in the order for your sweatshirts first thing next week. If you want one of these sweet sweatshirts for $38, please write your name and size request on the order form in the CFM box by the whiteboard. Let’s do this by Friday the 14th!

Tuesday Feb. 11
7RFT:
7 Deadlifts (275/185)
14 Sit-ups
(Can scale up to GHD sit-ups)

Endurance WOD: 120sec:60sec (work:rest)
Max distance on each interval, goal is to increase distance each time.

Monday 2/10

AMRAP 6:
200M Row
1 Rope climb
*1 Min Rest
AMRAP 6:
5 Burpee Box Jumps (24/20)
10 Sit-ups
*1 Min Rest
AMRAP 6:
35 Double unders (70 singles)
15 Ball Slams (30/20)

Strength WOD:
Front Squats
Using 1RM, determine % of 1RM for each set
60% x 10
65% x 8
70% x 6
75% x 4
95% x 1

GHD Back Extensions x 50
GHD or Regular situps x 50
Strict Pull-ups x 25

WOD: For time:
25 Pull-ups
-then-
13-12-11-10-9-8-7-6-5-4-3-2-1
HRPU
26-24-22-20-18-16-14-12-10-8-6-4-2
Air Squats
-then-
25 Pull-ups

Friday Feb. 7th
WOD: “Randy”
For time:
75 Power Snatch (75/55)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Endurance: EMOTM 10 Minutes: 100M Sprint

Thursday Feb. 6th
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Endurance: Time Trial: Row 5k

Wednesday Feb. 5th
WOD:
For time
30x Curtis Press (135/95)
(1x Curtis Press = 1x hang power clean + 1x right leg lunge + 1x left leg lunge + 1x push-press)
*5 burpee penalty if curtis press is broken

Endurance: 4x800M, 3 min rest between each set

Tuesday Feb 4th
WOD: 8 Min AMRAP
10 KBS (55/35)
10 Box Jumps(24/20)
10 Air Squats

Beginning this month, I will be posting an endurance WOD for those of you who are training for an upcoming race. Please try to give yourself at least 2-3 hours between doing the WOD and the endurance WOD to ensure that you can give the right amount of intensity to both.

Endurance WOD:
8 x 200M Run, 2 min rest between each interval

QUICK REMINDER: if you plan on attending Olympic lifting from now on, you will be signing up for class just as you would for CrossFit. However, you must purchase a specialty 10-punch card (or pay drop-in fee) before you can signup for classes. If there is no one signed up for class in the computer system an hour in advance, then class will be automatically cancelled. Thanks! -Coach Justin

Monday Feb. 3rd
12 RFT:
12 Thrusters (95/65)
12 Burpees

Sun, Feb 2nd
WOD: 16min EMOTM for max reps
-Row (Calories)
-Situps
-Push Press (115/75)
-Rest

Sat, Feb 1st
WOD: 12min AMRAP
5 Deadlifts (285/225)
5 HSPU

WEATHER NOTICE: if any of you have been outside this evening, then you know how slick the roads already are. The storm is supposed to continue all night and you can expect a very very dicey drive in the morning. I WILL STILL HAVE CLASS AT 6AM! So if you plan on coming, then be smart and safe by allowing lots of extra driving time for poor road conditions (and awesome CO drivers).

Fri, Jan 31st
WOD: Open WOD 11.3
Complete as many rounds and reps as possible in 5min of:
Squat Clean (165/110)
Jerk (165/110)
***If you plan on competing in the 2014 CrossFit Games Open, then here is a link to the movement standards:

Thur, Jan 30th
WOD: 3 RFT
20 Pullups
30 KB Swings (55/35)
40 Double-Unders

Wed, Jan 29th
WOD: 5 RFT
7 Ring Dips
10 Back Squats (135/95)
13 T2B

Any of you who are currently going to Coach Justin’s Olympic Lifting classes or the CrossFit Endurance classes on Saturday mornings with Coach Jorine or are interested in attending some of these classes, we have important pricing info for you.
Instead of purchasing a month of classes for OLY and separate month for CrossFit Endurance, we have created one Specialty punch card that can be used towards any specialty class. (OLY or Endurance).
Price: $140 for 10 classes.
You will sign up for the classes that you plan to attend just like you sign up for regular WODs.
*Just like our regular classes, it is absolutely important that you sign up in advance for the class. All classes are limited to 10 athletes.
If you have questions, please ask a coach!

Tue, Jan 28th
WOD: Strength Day!!!
You have 20min to find your new 1RM Clean

Mon, Jan 27th
WOD: Open WOD 11.2
15min AMRAP
9 Deadlifts (155/100)
12 Pushups
15 Box Jumps (24/20)
***If you plan on competing in the 2014 CrossFit Games Open, then here is a link to the movement standards:

Sun, Jan 26th
WOD: for time
200 Ball Slams (30/20)

Sat, Jan 25th
Partner WOD: 24min E2MOTM for max reps
-Sled Push (135/95)
-Tire Flips
-Atlas Stone (ground to shoulder)

Fri, Jan 24th
WOD: Open WOD 12.5:
AMRAP in 7min
3 Thrusters (100/65)
3 Chest-to-Bar Pullups
6 Thrusters
6 Chest-to-Bar Pullups
9 Thrusters
9 Chest-to-Bar Pullups
12 Thrusters
12 Chest-to-Bar Pullups
15 Thrusters
15 Chest-to-Bar Pullups
18 Thrusters
18 Chest-to-Bar Pullups
…if you get past 18, then move to 21, 24, and so on…
***If you plan on competing in the 2014 CrossFit Games Open, then here is a link to the movement standards:

Thur, Jan 23rd
Skill: Deadlift
WOD: Strength Day!!!
Deadlift: you have 20 min to find your new 3RM

Wed, Jan 22nd
WOD: for time
Run 400m
-then-
200 Situps
100 Squats w/plate (45/25)
50 Burpees
-then-
Run 400m
***Wear 20lb vest if you have one.
**You may mix/match how you complete sit-ups, squats and burpees.

Tue, Jan 21st
WOD: 15min AMRAP
400m Run
10 Hang Power Clean & Press (135/95)
***If you are coming to the 5am or 6am please make sure you wear bright & warm clothing for the run!

Good morning CFM’ers! Reminder of our “Post Holiday Party” coming up this FRIDAY! In addition, our 5:30PM class will be a “kick-off” to our party. It will not be the regular WOD but is sure to be a grand time! So plan to be at CrossFit Miramont at 5:30PM and then we will make our way to the West’s house.
*Please also bring warm clothes because they may have a bonfire out back and if you desire to be outside, dress for it!

CrossFit Miramont “After the Holidays Holiday Party”

When: Friday, January 24th, 7PMish

Where: Lorra West and Tyler West’s new home
2631 N. Overland Trail in Laporte.

What to bring: BYOB, paleo dish to share and a “fitness themed” white elephant gift.

*Put it on your calendar because it’s going to be fun!

Mon, Jan 20th
WOD: 18min of E2MOTM for max reps of:
-Row (for calories)
-Rope Ascents
-Lunges (135/95 in front rack)

Sun, Jan 19th
WOD: 15min AMRAP
5 W2W Sprints
5 Ring Dips
10 T2B

Sat, Jan 18th
WOD: For time:
100 Overhead Squats (95/75)
***5 Burpee Penalty every time you set the bar down.

Fri, Jan 17th
WOD: Open WOD 12.1
7min AMRAP
Burpees

***For those who would like to compete in the Open this year, here is a link to Carl Paoli explaining how to get the most out of your burpees:

Thur, Jan 16th
WOD: Open WOD 13.3
12min AMRAP
150 Wallballs (20/14)
90 DU’s
30 Muscle-ups

***For those who would like to compete in the Open this year, here is a link to the movement standards for this WOD:

Wed, Jan 15th
WOD: 15min AMRAP
10 KB Swings (70/55)
20 Situps

Tue, Jan 14th
Skill: Thrusters
WOD: Strength Day!
Thrusters 3-3-3-3-3-3

CrossFit Miramont “After the Holidays Holiday Party”

When: Friday, January 24th, 7PM

Where: Lorra West and Tyler West’s new home
2631 N. Overland Trail in Laporte.

What to bring: BYOB, paleo dish to share and a “fitness themed” white elephant gift.

*Put it on your calendar because it’s going to be fun!

Mon, Jan 13th
WOD: 12min EMOM
5 Cleans (155/115)
150m Row
10 T2B

Sun, Jan 12th
WOD: for time
20-15-10-5
SDHP (95/65)
Push-ups
Sit-ups

Sat, Jan 11
Partner WOD: 15min AMRAP
20 Pull-ups
40 Shoulder to Overhead (65/45)
20 KB Swings (Teams pick)

***Teams can mix/match how many reps each partner does, but cannot proceed to next movement until the reps are complete

Fri, Jan 10th
WOD: 9min AMRAP
5 Burpees
5 Wallballs (20/14)

CFM Athletes, Please note important last minute changes to the weekend plans!

Because we have a few special people that we want to celebrate (or send off), we will be combining our Katelin going away party and Coach Justin’s birfday celebrations on Friday night.

We are planning to go bowling at Chippers Lanes (N. College) for some Cosmic Bowling fun. All who can make it, we plan to meet at 8:30PM and the Cosmic Bowling begins at 9PM.

This means, there will be no party at the Peterson’s on Saturday night! Spread the word, I hope to see you Friday evening to show off your bowling skills!

Thur, Jan 9th
WOD: For Time
500 Double Unders
-or-
2000 Singles
***Be sure to wish Jamie B. a Very Happy Birthday!!

Good morning everyone! I have many announcements! So get ready.

This month we have re-added our Wednesday night FREE WOD at 7:30PM! So tell your friends and family to come!

You all know Katelin Perry (our newest coach). Well, she has taken a job in Denver and is moving away. Scott and I would like to throw her a little going away party this Saturday the 11th at our house. You can show up at 7′ish and bring your beverage of choice and some simple food to share. If you can make it and you don’t know my address, please send me an email or a private message and I’ll give it to you.
We are also planning on a little send off throwdown at 12PM right after the free WOD if you’d like to come to that as well!

Last thing for now! For any of you who are interested in improving your running technique, have questions about CrossFit Endurance, are planning on training for any endurance races this year, need help with balancing CrossFit and your race training schedule….I am going to be starting a small group training class on Saturday’s at 8AM in which we will work on running as a skill to improve your form and technique resulting in less injuries! The first class will be this Saturday the 11th at 8AM. I will be here and the hour will be used for me to explain CrossFit Endurance and what you would potentially get out of the class. The cost is $79/month for 1 class/week on Saturdays. If you have any interest, please come Saturday and then you can decide if this is something that would benefit you!

CFM Athletes!
Tomorrow is Coach Justin’s birthday and Elvis’ birthday! We talked him into working out with the noon class tomorrow. So…if you come at noon..awesome, if not that’s ok too. Color of the day: Red, white and blue! Thank you….thank you very much.
Wed, Jan 8th
WOD: 12-9-6-3
Power Clean (135/95)
Back Squat (same as Clean weight)
Tue, Jan 7th
WOD: 10min AMRAP
5 Ring Dips
5 Pull-ups
5 Sit-ups
5 Double Unders

Mon, Jan 6th
WOD: Strength Day!!!
Front Squat: 10, 8, 6, 3, 3, 3, 3, 3
MOBILITY: Accumulate 10min Squat Test

Sun, Jan 5th
WOD: for time
ROW 10k

Sat, Jan 4th
WOD: Chipper for Quality:
20 Snatches (135/95)
30 Clean & Jerks (135/95)
40 Toes 2 Bar
50 Burpees

Fri, Jan 3rd
Skill: Muscle-ups
WOD: 4 RFT
9 Push Jerk (135/95)
3 Muscle-ups
20 Farmer Walks (135/95) (barbell in back rack position)

Thur, Jan 2nd
WOD: 5 rounds for quality
10 Deadlifts (225/185)
10 Situps
400m Row

Wed, Jan 1st
2014 in the House!
WOD: 10min AMRAP
5 Thrusters (95/65)
20 Double-Unders

Tue, Dec 31st
WOD: 15min AMRAP
10 T2B
15 Wallballs (20/14)

Mon, Dec 30th
WOD: “TK”
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, (36/30 box)
12 Kettlebell swings (70/55)

Sun, Dec 29
WOD: Strength Day!!!
Deadlift 2-2-2-2-2-2-2-2

Sat, Dec 28
WOD: 3 RFT
20 Back Squats (115/75)
20 Push Press (115/75)

Fri, Dec 27
Skill: Handstands
WOD: for quality
6rds TABATA:
Handstand Hold
Squat Hold
L-Sit Hold
Chin over bar Hold
-then-
3rds TABATA:
repeat previous holds
***Each movement is 6rds TABATA before moving to next movement, after last chin over bar hold, repeat with 3rds TABATA

Thur, Dec 26
Skill: Pistols
WOD: 12min AMRAP
6 Pistols (alt. legs)
9 Pushups
12 Situps

Want to wish you all a Happy Chrismahanukwanzakah! It has been an amazing year with my CrossFit Miramont family. So many successes for all of you this past year! Keep up the great work, be ready to push yourselves even harder this upcoming year, and let us continue to make our community bigger and stronger. So keeping with my kind and giving nature, I give you all a gift for tomorrow to be celebrated from Gonzo’s family to your families:
CHRISTMAS DAY WOD:
EMOM for 10min (Every Minute on the Minute)
10 Burpees
***Take a family pic/video and post it. Best one gets a surprise gift from Gonzo!

Tue, Dec 24
WOD: 10 Rounds for Time
12 Burpees
12 Pullups

Mon, Dec 23
WOD: Complete as many quality rounds as possible in 20min
5 Thrusters (95/65)
7 Hang Power Cleans (95/65)
10 SDHP (95/65)

Sun, Dec 22
Skill: Rowing
WOD: for time
Row 5K

Sat, Dec 21

CFM athletes! For those of you that are in town this week, please see the holiday schedule for classes. Also, please welcome Katelin Perry who will be coaching classes this week during the holidays!

image
Skill: Fireman Carry
Partner-WOD: 12min AMRAP
2 W2W Fireman Carry (each partner takes a turn down and back)
6 Deadlifts (Combined team bodyweight for bar total)
6 HSPU

***Be sure to wish Nate a very Happy Birthday!!!

Fri, Dec 20
Skill: Sotts Press
WOD: 15min AMRAP
2 W2W Sprints
10 Overhead Squats
10 Sotts Press–>Athletes Choose Weight or PVC
10 Sit-ups

Thu, Dec 19
WOD: For Time
“12 Days of Christmas”
1-Deadlift (95/65)
2-Push Press (95/65)
3-Front Squat(95/65)
4-Chest-to-Bar Pullups
5-Burpees
6-Overhead Lunges (45/25)
7-Situps
8-Hand Release Pushups
9-Box Jumps (24/20)
10-Double Unders
11-Wall Balls
12-Hang Power Cleans (95/65)

***Be sure to wish Becca and Carolyn a very Happy Birthday!

Wed, Dec 18
Skill: Push Press
WOD: STRENGTH DAY!
3-3-3-3-3-3-3 Push Press

Tue, Dec 17th
WOD: 12min AMRAP
5 Ring Dips
10 GHD Situps
20 Double Unders

Mon, Dec 16
WOD: for a good time,
“FRAN”

Sun, Dec 15
WOD: 5rds for Time
500m Row
20 Situps
10 Pullups

Sat,Dec 14
WOD:
AMRAP 20min (lighter weight)
31 Calorie Row
31 Deadlifts
31 Sit-ups
31 Power Cleans
31 Double Unders
31 Power Snatch
31 Pullups
31 Push Jerks
31 Burpees
31 Calorie Row

Fri, Dec 13
Skill: Muscle-Ups
WOD: 15min AMRAP
2 Muscle-Ups or Jumping Muscle-Ups
8 GHD Situps
14 KB Swings (55/35)

Thur, Dec 12
WOD: Strength Day!!!
Fronts Squats
3-3-3-3-3-3-3-3-3-3 (aka 3x10sets)

Wed, Dec 11
WOD: “Dirty 40″
40 Box Jumps
40 Jumping Pullups
40 KB Swings (55/35)
40 Lunges (Total)
40 K2E
40 Push Press (45/35)
40 Back Extensions
40 Wall Balls
40 Burpees
40 DUs

Calling all CFM’ers!

This Wednesday night, for any 5 of you who want to show how fit you are at the Eagles game, now is your chance! During intermission, you can represent our box with your team and compete to win $250 at Max Muscle! Equipment that will be used include Kettlebells, tires, sleds, Eagles Chicks and nets! Sounds like stuff that we use right?
If you are interested in committing to representing CFM, I need 5 of you to commit to me by tomorrow (Tuesday) so that I can let the Eagles know who’s coming. I will also have additional tickets for any of you who would rather be the cheerleaders in the stands for the game.

If you are seriously interested, I will email more details to you.

Tue, Dec 10
WOD: For Time
21-19-17-15-13-11-9-7-5-3-1
Hang Clean & Jerk (115/75)
Toes-2-Bar

Mon, Dec 9th
WOD: 9min AMRAP
15 Situps
2 W2W Springs (4 lengths)

Sun, Dec 8th
WOD: For Time
2000m Row
-then-
200 DU’s or 800 Singles

Sat, Dec 7th
WOD: 3min per group, then rotate
30 kettle bell swings +1 burpee (55/35)
30 hit the deck draw +1 burpee

10 deadlifts (185/135)

30 double unders +1 burpee
30 box jumps +1 burpee

10 deadlifts

30 bear crawls +1 burpee
30 broad jumps +1 burpee

10 deadlifts

30 cal row +1 burpee
30 weighted hula hoops+1 burpee

Fri, Dec 6th
WOD: For Time
32 Hang Power Snatch (75/55)
32 Burpees
16 Hang Power Snatch (95/65)
16 Burpees
8 Hang Power Snatch (115/75)
8 Burpees

Thursday, Dec 5th
WOD: 12min AMRAP
7 Thrusters
9 Toes-2-Bar
***Athlete picks weight for thrusters. Should be a medium weight that you can perform 7reps unbroken, but not easily!

Wednesday, Dec 4th
If you are coming to CFM, then please allow extra time for the drive and also put extra-warm clothes in your car! Temperatures are going to be dangerously cold!!
WOD: STRENGTH DAY!
Back Squat: 2-2-2-2-2-2-2
**30min to complete with 3-5min between sets! These should be HEAVY!

Tuesday, Dec 3rd
WOD: 15min AMRAP
5 Ring Dips
10 Pullups
15 Wall balls (20/14)

Monday, Dec 2nd
Jorine’s Birfday WOD:
“Hansen” plus one rep!
Five rounds for time of:
31 KB Swings (70/55)
31 Burpees
31 Glute-ham sit-ups
***Jorine will be doing this WOD at 9:15am if you would like to come join the festivities!

Happy December CFM’ers!

Are you feeling ready to get back to the gym after Thanksgiving? Please take note of a couple class time changes beginning this week.

Tuesday 6:30pm is back on the schedule, we’ve added an additional 5AM on Wednesday’s and changed the Friday 5pm to 5:30pm. We have completely eliminated the 7am class from the schedule as well.

Looking forward to seeing all of you back in the box!

Wednesday November 27

“Grace”
For time:
30 Clean and Jerks (135/95)

Tuesday 11/26

AMRAP 15 Min
300M Row
30 Double unders
20 Sit-ups

Monday’s WOD

“Morrison”
50-40-30-20-10 Reps for time:
Wallball (20/14)
Box Jumps (24/20)
KB Swings (55/35)

Sunday 11/24

For time:
Run 1 mile
100 Situps
100 Walking lunges
100 Squats
Row 1600M

Saturday’s WOD
AMRAP 7 Minutes
10 Cal Row
10 Thrusters (115/75)

Friday, Katelin Perry’s birthday WOD:
3 Sets:
AMRAP 3 Minutes
29 Power Snatch (95/65)
29 Pull-ups
29 Squats
*2 Minutes rest between each set. The goal is to beat your score each round

Thursday 11/21
5RFT
10 Wall Climbs
10 T2B
20 Burpees

Wednesday’s WOD:

Happy Birthday Courtney Hecht Stewart!

For Time:
2 Rounds of “Cindy”
Then:
“Karen”
Then:
2 Rounds of “Cindy”

Tuesday November 19th

Frog Complex, 6 rounds for time
1 Squat Clean (95/65)
1 Thruster
1 Back Squat
1 Behind the Neck Thruster
*6 Push-ups between rounds
(goal is to not let go of the bar during each round)

Sunday’s WOD
Row max distance in 20 Minutes

Saturday November 16th
WOD:
For time:
800M Run
Then:
5 rounds:
15 Power Cleans (135/95)
15 Floor Press (135/95)
Then:
800M Run

Friday the 15th. We’ll be celebrating Afton’s birthday.
It’s sure to be a great time. See ya tomorrow!

Thursday November 14
Strength WOD:
7-7-7-7-7 Back Squat
*Find 7RM unbroken back squat

WOD:
AMRAP 5 Min
8 Back Squats (70% 7RM)
10 Ring Rows

Wednesday 11/13

EMOTM 20 Minutes: (for max reps of Double Unders)
Odd Minute: Double Unders
Even Minute: Plank

For time:
30 Wallball situps (20/14)
10 Zercher lunges (135/95)
25 Wallball situps
8 Zercher lunges
20 Wallball situps
6 Zercher lunges
15 Wallball situps
4 Zercher lunges
10 Wallball situps
2 Zercher lunges
5 Wallball situps

Monday, Veteran’s Day
WOD:
Veteran’s Day Tribute WOD

Sunday’s WOD:
USMC Physical Fitness Test in honor of the Marine Corps Birthday:
20 Strict Pullups (without letting go of the bar…if you drop off the bar, then that is your score for pullups. Example: you do 10 pullups and let go of the bar, then 10 is your score)
100 Crunches in under 2 minutes (not abmat situps, traditional situps with someone holding your feet down)
3 mile Run for time
***Enter your reps and run time into the website below for your final score

http://usmc.pftcalculator.com/

Happy Birthday, Marines!

Saturday’s WOD
“Rankel”
AMRAP 20 Minutes
6 Deadlifts (225/165)
7 Burpee Pull-ups
10 KB Swings (70/55)
200M Run

Thursday 11/7
WOD:
For max reps:
2 Min: Row (calories)
2 Min: HRPU
2 Min: Double Unders
2 Min: Rest
2 Min: Row
2 Min: Pull-ups
2 Min: Air Squats
2 Min: Rest
2 Min: Row
2 Min: Sit-ups
2 Min: Wall Climbs

Wednesday 11/6
Strength WOD:
EMOTM 7 Minutes:
5 Good Mornings (135/95)

Rest 5 minutes,

AMRAP 5 Min:
8 Wallballs (20/14)
8 KB Swings (70/55)

Tuesday November 5th
WOD:
AMRAP 12 minutes
5 Push Press (135/95)
10 Toes to Bar
15 Box Jumps (24/20)

Looks like snow may be happening overnight. 5AM and 6AM’ers, you may need to wake up a little earlier than normal to get to the gym on time!

Monday’s WOD
As you all know, John and Maddy placed 2nd in the Red Rocks Throwdown this past Saturday. In support of their great accomplishment, we will be doing their final workout that secured their 2nd place finish.

For time:
10-9-8-7-6-5-4-3-2-1 reps:
Deadlift (225/165)
1-2-3-4-5-6-7-8-9-10 reps:
Burpees

Sunday’s WOD
WOD:
Run 1 mile for time

Post-WOD:
AMRAP 7 Minutes
25 Double unders (100 singles)
10 Abmat Sit-ups

Saturday’s WOD
“Walsh”
4RFT
22 Burpee Pull-ups
22 Back Squats (185/125)
200M Run w/plate overhead (45/25)

Friday’s WOD
AMRAP 15 Minutes:
400M Row
10 Box Jumps (24/20)
8 Squat Cleans (115/75)

Thursday October 31st

HalloWOD:
“Trick AND Treat”

*Dress up tomorrow! The best costume will win a $50 Rogue Fitness Gift Certificate!
* Hopefully you have sharpened your Halloween and CrossFit Trivia skills because prizes can be won for correct answers!

***This is last minute but we will be adding a special Noon class tomorrow and Coach Jon Henry Miles will be coaching it. If you can’t make any other time, come at noon!

Wednesday October 30th
WOD:
3RFT:
5 Deadlifts (315/215)
15 Lateral Burpees

Tuesday October 29th
WOD:
“Jackie”
For time:
1000M Row
50 Thrusters (45/35)
30 Pull-ups

Monday 10/28
Strength WOD:
Front Squat: 3-3-3-3-3
Push Press 2-2-2-2-2

Saturday 10/26

Option 1: Run a 5k in a Gorilla costume in Denver.
Option 2:
For time:
400M Farmer Carry (25/15, each hand)
Then 5 Rounds:
25 Tire Strikes (each hand)
30 KB Swings (55/35)
35 Air Squats
Then:
400M farmer carry (25/15, each hand)

Friday October 25th
WOD:
7RFT:
7 KB Thrusters (55/35)
3 Rope Climbs

Thursday October 24th
WOD:
For time:
20 Power Snatch (95/65)
5 rounds of “Cindy”
15 Power Snatch (95/65)
4 rounds of “Cindy”
10 Power Snatch (95/65)
3 rounds of “Cindy”

Tuesday 10/22
WOD
3RFT:
21 Power Cleans (135/95)
400M Run

Monday October 21
Happy Birthday Andrew Lawrence and we’ll throw Skyler McAllister in there as well as you both are celebrating or just celebrated your 26th birthday.

12 rounds:
Row 26 pulls
26 Double Unders (104 singles)
Score = max calories

Sunday October 20th
Strength:
2-2-2-2-2 Deadlift

WOD:
10-8-6-4-2-4-6-8-10 reps for time:
Deadlift (80% of 2RM)
L-pull-ups

Saturday 10/19
WOD:
Teams of Three for time:
Row 3000m (alternating every 500m)
300 burpees (alternating every 15 burpees)
15 x parking lot sled drag (alternating after each length of lot)

Friday October 18th
WOD:
AMRAP (as many reps as possible) in 17 minutes:
21 Thrusters (95/65)
21 Pull-ups
15 Thrusters (95/65)
15 Pull-ups
9 Thrusters (95/65)
9 Pull-ups
30 Clean and Jerks (135/95)
150 Wallballs (20/14)

Thursday October 17
WOD:
Tabata: Row (for max calories)
2 Minutes Rest
Tabata: Sit-ups (for reps)
2 Minutes Rest
Tabata: Double Unders (reps)

Wednesday October 16

WOD:
AMRAP 7 Minutes:
5 Front Squats (Heavy)
15 KB Swings (70/55)

Tuesday Oct 15th

WOD:
“Filthy 50″
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KB Swings (35/25)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Supermans (Back Ext)
50 Wallballs (20/14)
50 Burpees
50 Double Unders (200 Single Unders)

Attention athletes! As of 15 minutes ago, we have 9 people signed up for 5AM! If you want a spot, call the front desk now! This WOD requires a ton of equipment and we may not be able to support a class larger than 10. If this is your only time to come, let me know and I’ll do my best to accommodate but no guarantees you’ll be able to do “Filthy” as written above.
Sleep well athletes. This one is always such a fun time.

Monday Oct 14th
4x200M Run with Plate (45/25)
WOD:
21-15-9 reps for time:
Floor Press (135/95)
Plate Burpees (45/25)

Sunday’s WOD:

EMOTM for 7 Minutes:
3 Squat Cleans (heavy!)

Saturday’s WOD

AMRAP 20:
5 pistols (each leg)
10 burpees
10 pullups

Friday October 11
Strength WOD:
3-3-3-3-3 Push Jerk

Then…
15 Wall Balls EMOTM 7 Minutes –
*15 extra Wall balls for every incomplete minute.

Thursday October 10
WOD:
For time:
10-9-8-7-6-5-4-3-2-1: Power Snatch (135/95)
5-10-15-20-25-30-35-40-45-50: Box Jumps (24/20)

Tuesday October 9th
WOD:
21-15-9 Reps for time:
Handstand Push-ups
Ball Slams (30/20)
*30 Double unders between each round (120 Singles)

Tuesday October 8th
5RFT:
10 C2B Pull-ups
5 Hang Power Cleans (165/115)

Monday October 7th
It’s TJ’s birthday! TJ is turning 36 tomorrow and has lost 70 pounds since he started CrossFit just a few months ago! Looking forward to celebrating with you TJ!

WOD:
For time:
36 Burpees
70 Sit-ups
36 KB Swings (55/35)
70 Double unders
36 Box Jumps (24/20)
70 Air Squats

Friday October 4th
It’s Dale Bergman’s birthday! There will be a nice little fun PRE-WOD to celebrate Dale’s birthday.

WOD:
Deadlift 7-7-7-7-7-7-7 Reps
For each set, touch and go at ground only

Thursday October 3rd
WOD:
10RFT:
7 Burpees
7 Knees to Elbows

Tuesday October 1st
We will be offering our first 5AM class in the morning. I’ll be there with coffee in hand! (Coach Jorine)

Also-did you notice we added another rower and another 35# women’s barbell to our CFM equipment? Yay for more toys!

CFM Athletes, You all know how much we love birthday WODs.
It’s Erin Henry’s 23rd birthday tomorrow! You know, the other awesome thing is that she has been CrossFitting here at CFM for what?? At LEAST 365 days or maybe more? Let’s see…. turning 23, CrossFit for 365′ish days, born in ’90, favorite number is 30, and loves to buy Lulu in 3′s.

The birthday girl will be working out tomorrow at noon if you can join her. Otherwise, all classes will celebrate Erin’s birthday with her special birthday WOD. For tomorrow, bring shoes you can run in, hands you can climb with, arms you can lift with, and lungs for a party horn! See you all tomorrow!

WOD:
For max reps:
3 Minutes: Wallballs (20/14)
1 Min. rest
3 Minutes: Row (calories)
1 Min. rest
2 Minutes: Wallballs (20/14)
1 Min. rest
2 Min: Row
1 Min. Rest
1 Min: Wallballs (20/14)
1 Min rest
1 Min Row

Monday’s WOD
For time:
5 Rope Climbs
5 Clean and Jerk (145/95)
4 Rope climbs
4 Clean and Jerk (165/115)
3 Rope Climbs
3 Clean and Jerk (185/125)
2 Rope Climbs
2 Clean and Jerk (205/140)
1 Rope Climb
1 Clean and jerk (225/155)

Sunday’s WOD

We’ll be running (or rowing) a 10K for time.

If you are not comfortable with this distance, don’t worry! We will have scaling options! If running is your weakness or least favorite, you NEED to be here. (practice your weaknesses!)
#makingweaknessesyourstrength #beawesome #nocherrypickingallowed

Saturday’s WOD 9/28

For time:
20 Front Squats (205/140)
30 Box Jumps (30/24)
40 KBS (55/35)
50 Wallballs (20/14)

CFM Athletes,
Thank you for being apart of our amazing Fort Collins CrossFit community at CrossFit Miramont. I want each of you to know how truly grateful I am for the opportunity to be apart of each of your lives everyday.
My intention for this email is to notify each of you of some upcoming class time changes beginning October 1st.

• We are going to add a 5AM class on Tuesdays and Thursdays. There are at least 15 people who expressed interest. Please spread the word! This will be offered as a trial in October.
• We will no longer offer a 7AM class on Monday, Wednesday, or Friday
• Tuesday, 6:30PM is cancelled
• Wednesday, 7:30PM FREE class for new athletes is cancelled. Our FREE Saturday class at 11am will remain open.
• Thursday, 12PM class is cancelled
• Friday, we will offer a 5PM class instead of a 4PM and a 5:30PM class.

Our desire with these changes is to create a more engaging experience for all athletes by increasing our class sizes. We believe that classes of 5-10 athletes are more fun and inspiring then classes of 2-4. We do realize that these changes may not be convenient for all and these decisions were carefully considered. As we continue to grow, we will listen to your requests and add additional classes back in as we can.
If you have any further questions or comments please do not hesitate to contact Jorine @: jpeterson@miramontlifestyle.com. You may also contact: Ryan Conover, Executive Director of Fitness, at (970) 672-4236, or ryanc@miramontlifestyle.com.

We are looking forward to continuing to be apart of your fitness goals and accomplishments!

Friday’s WOD

“Tabata This”
Row (for calories)
Rest 1 minute
Squat
Rest 1 Minute
PUll-up
Rest 1 minute
Push-up
Rest 1 minute
Sit-up
Rest 1 minute

Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Score is the least number of reps performed in any of the eight intervals.

Thursday September 26th
WOD
“Nancy”
5RFT:
400M Run
15 Overhead Squats (95/65)

Wednesday September 25th
WOD:
3RFT:
15 Hang Power Clean (135/95)
15 Burpees

Tuesday September 24th
WOD:
For time:
15 Squat Cleans (155/105)
30 Toes to Bar
30 Box Jumps (24/20)
15 Muscle Ups
30 Push Press/push jerk (45/35)
30 Double Unders
15 Thrusters (135/95)
30 Pull-ups
30 Burpees
200 Walking Lunges with plate overhead (45/25)

Monday September 23
WOD:

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Sunday September 22nd
For time:
30 Clean and Jerk (105/155)
*note that this means a FULL squat on each rep. Unless it says power, it means booty to the ground!

Saturday September 21
WOD:
AMRAP 35 Minutes:
3 rope climbs
10 Goblet Squats (55/35)
15 Pushups
20 tire strikes

Friday September 20th
WOD:
“Elizabeth”
21-15-9 reps of:
Clean 135/95 pounds
Ring dips

Thursday September 19th
WOD:
“Hope”
Three rounds of:
1 minute: Burpees
1 minute:75/55 pound Power snatch
1 minute:Box jump, 24″/20″ box
1 minute:75/55 pound Thruster
1 minute:Chest to bar Pull-ups
1 minute: Rest

Wednesday September 18th
Strength Day WOD:
3-3-3-3-3
Front Squats

To each of you that saw the workout posted last night and had thoughts of “cherry-picking” or finding a reason not to come but showed up anyway, I want you to know that I am so proud of each of you! Today’s WOD was super brutal and for many of you who hate running and/or burpees, it was an incredible challenge but you got through it.

It’s days like today when I get to watch all of you suffer and conquer that I am reminded why I love my job so much. Each of you inspire me! Thank you for being apart of our awesome CrossFit community at CrossFit Miramont!

5:30PM class tomorrow-I am covering for Cameron. Looking forward to seeing you all ready to work!

Stay tuned for tomorrow’s WOD.

Tuesday’s WOD

“Smykowski”
U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.

For Time:
Run 6k
60 Burpee pull-ups

This is a long one. If you can show up early to warm up, please do!

Monday September 16th
WOD:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30/24 inch box
GHD sit-up

Saturday September 15th

Skill: Snatch Balance
WOD: Strength Day!
Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

Saturday September 14th-Coach Justin Thompson is planning on coaching Saturday’s classes. He will let everyone know the road situation in the morning. Please check facebook in the morning in case we cancel classes!

WOD:
“Bruck”
Four rounds for time of:
Run 400 meters
185/125 pound Back squat, 24 reps
135/95 pound Jerk, 24 reps

CFM Athletes-Along with 9:15 and 12PM, we will be canceling 4PM and 5:30PM CrossFit this evening. It’s being recommended to stay off the roads if you can. Stay home today!

Friday September 13th

WOD:
Five rounds for time of:
275/185 pound Deadlift, 5 reps
25 Sit-ups

Thursday Sept. 12th

WOD:
Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders
(4×25 single unders)

Wednesday Sept. 11
WOD:
“Fight Gone Bad”

Three rounds of:
1 Min. Wall-ball, 20/14 pound ball, 10 ft target (Reps)
1 Min. Sumo deadlift high-pull, 75/55 pounds (Reps)
1 Min. Box Jump, 24/20″ box (Reps)
1 Min. Push-press, 75/55 pounds (Reps)
1 Min. Row (Calories)
1 Min. Rest

Coach Jenny will be here in the morning covering 6, 7, 9:15 and Noon as I (Jorine) am not feeling well. Have a great Wednesday!

Tuesday Sept. 10th
WOD:
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

Monday Sept. 9th
WOD: Strength Day
Hang Power Clean
3-3-3-3-3, rest 3-5 minutes between sets.

Then, 5 Min. AMRAP:
10 HPC (light weight)
20 Double Unders
*5 burpee penalty if barbell is dropped during HPC

Saturday Sep 7th

20 Min. AMRAP
25 wall ball-sit-up/toss over 24″ box (14/10)
15 partner squats with wall-ball between backs (5 burpee penalty if ball drops)
10 partner dead-lifts @ 65% of total body weights

Friday September 6, we will be celebrating Madeline Peavy’s birthday. (Which is actually today!)
If you want to work out with her, she’ll be there at noon.
Pre-Wod: 23 tire flips
WOD:
23-13-09-05
Deadlifts (225/155)
Pull-ups
400M run between each round

Happy Birthday, Maddy!

Thursday Sep 5th
For time:
75 HRPU
75 Abmat Situps
75 Air Squats
75 KB Swings (55/35)
E2MOTM: 5 burpee box jumps (24/20)

Wednesday September 4
WOD: 5RFT
5 Clean and Jerk (155/105)
10 Back Squat (155/105)
400M Run

http://m.youtube.com/watch?v=yFSBGIPMa9A

Tuesday September 3rd, back to the regular class schedule!
WOD:
“AMANDA”
9-7-5 reps for time:
Muscle-ups
Squat Snatch (135/95)

Labor Day, we only have class at 9:15 and Noon. See ya tomorrow!

Monday September 2nd
5 RFT:
10 Burpee Box Jumps (24/20)
10 SDHP (95/65)
10 Thrusters (95/65)
400M Run
1 Minute rest between rounds

Sunday September 1st
For time:
150 Situps
*EMOTM 5 Push Press (155/105)

Friday, Aug 30th WOD:
15 min AMRAP:
3 Deadlift (225/155)
6 Lateral bar burpees
9 Chest slap push ups

Thur, Aug 29th WOD:
“Badger”
3RFT:
30 squat cleans (95/65)
30 pull-ups
800m run

The "squat" clean in action!

Kendrick Farris & the “squat” clean in action!

Wed, Aug 28th WOD:
Skill: (Turkish get up)
Wod: 12-10-8
Turkish get ups (55/35)
Ring dips
Row (cal)

Tues, Aug 27th WOD:
5 RFT
5 Curtis P’s (Hang squat clean+ lunge left+lunge right+ push press) @ 95/65
200m Run

Join the CrossFit community as we do a fundraising workout at 9am on August 31 for the nineteen members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

Monday, August 26th WOD:
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are hand release push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Sunday, August 25th WOD:
10min AMRAP
30 Double Unders
15 Power Snatches (75/55)

***Congratulations to CrossFit Miramont athletes John Pearson and Madeline Peavy for both individually finishing 2nd at the 2013 Warrior Fit Challenge!
1157548_10200968055818431_1283850923_n

Partner-WOD Saturday, August 24th:
Complete all 4 girls in order for time. Partners alternate working and resting and may change in and out of work and rest whenever they wish.
““Diane”” 21-15-9
Dead-lift (225/155)
HSPU
“”Grace””
30 Clean and Jerk for time (135/95) “
“Jackie””
Row 1000 m
50 barbell thrusters
30 pull-ups
“”Karen”
” 150 wall-balls

Happy Friday! The burpee challenge is done!

Friday’s WOD is “EVA”. This WOD has a 45 minute time cap and you need to show up early to warm up on your own. We will start this WOD 10 minutes into class!
*Scale option is “Helen”

Thursday’s WOD after burpees….
30 Back Squats (225/185)
1000M Row (800M Run)

It’s finally here! The last day…. Day 100 of the burpee challenge. We started this challenge on May 15th with 64 participants. Tomorrow, 13 athletes are left in the challenge to finish strong. Congratulations survivors, after tomorrow, you will have completed 5,050 burpees. We have classes Thursday at 6,7,9:15,12,5:30 and 6:30. Come to class and if you see Carolyn, Afton, Michell, Shai, Katelin Perry, Scott Peterson, Jorine Peterson, Amy McLean, Amanda Leister, Ann Schofield, Ryan Keiffer, Becca Kalet, Stacey Tomjack, Courtney Stewart, give them a high five for sticking to it! Each of you survivors will get a little something for surviving CrossFit Miramont’s 2013 burpee challenge!

Wednesday Aug. 21….99th day of the burpee challenge! Only two days left and less than 200 burpees to go.

Pre wod: 5 min AMRAP
5 push-ups
10 sit-ups
Parking lot run

Wod: 10 min AMRAP
5 HSPU
5 pistols each leg

Let us not forget the 19 members of the Granite Mountain Hotshots that lost their lives on Sunday, June 30th, 2013 while battling a 2000 acre wildfire south of Prescott, AZ. On August 31st, the entire CrossFit community will remember these heroes with a honorary workout fundraiser in which we will be participating. Please take a few moments to watch this video. Save the date. More details to come.

Memorial Workout Event for Granite Mountain Hotshots, August 31st, 2013
m.youtube.com
Hotshots 19 – (http://hotshots19.crossfit.com) Support the families of the fallen Hotshots Nineteen members of the Granite Mountain Hotshots firefighting tea…

Tuesday August 20th
Day 98!
WOD:
For time:
20 Burpee box jumps (24/20)
Then 5 rounds:
10 KB Snatch each hand (55/35)
5 Hang Power Clean (185/135)
20 Knees to Elbows
Then:
20 Burpee box jumps (24/20)
*25 Minute Cap.

Monday August 19th
97th day of the burpee challenge!! We are almost there!

WOD:
“Air Force WOD”
For time:
20 Thrusters
20 SDHP
20 Shoulder to Overhead
20 OH Squats
20 Front Squats
All at (95/65)
*EMOTM 4 burpees

Saturday August 17
Partner WOD: ”Kettle Baby”
400m run with KB (70/55)
100 pullups
100 Box Jumps (24/20)
100 Situps
100 KBS
100 air squats
100 Push Press (95/65)
400m with KB

Friday August 16th

Jon Miles 28th birthday WOD…
Show up and find out!

Hint..it WILL be fun. The birthday boy will be at the 7 am class and then leaving until the end of the month. Come see him before he leaves!

Thursday August 15th
93rd day of the burpee challenge
WOD:
7 Minute AMRAP
10 Deadlifts (185/125)
20 Double Unders

Wednesday August 14th
Day 92 of the burpee challenge! Yay for burpees!
(especially because it’s almost over!)
WOD:
For time:
10-9-8-7-6-5-4-3-2-1 reps:
Push Press (96/65)
Front Squat (95/65)
*EMOTM 10 push-ups

CFM athletes-some of you may have heard rumors that “Eva” is planned for tomorrow. Change of plans due to parking lot repairs going on outside of CFM. She will however be in your future!
Also, Did you know that tomorrow is day 91 of the burpee challenge? At last count, we have 13 burpee survivors holding on until the glorious end next week! If you see one of them, give them a high 5! They only have 955 burpees left out of the 100 day total of 5,050 burpees!

Tuesday 8/13
Pre-WOD:
50 Ab-mat Sit-ups
5 RFT:
3 Wall2Wall Farmer carry (25/15)
15 Goblet Squats (55/35)
20 Pull-ups

Monday August 12th
Day 90 of the burpee challenge! Almost there!
For Time:
20-18-16-14-12-10-8-6-4-2 Hand release Push-ups
10-9-8-7-6-5-4-3-2-1 Toes to Bar

Sunday’s WOD
AMRAP 15
6 Squat Clean (135/95)
9 Pull-ups
12 Deadlifts (135/95)

Saturday August 10th
Partner WOD
6RFT:
10 Stone to Shoulder (115/75)
5 Tire Flips
Parking lot run with barbell (95/65)
Rules and further explanation will happen in class tomorrow!
Happy Friday.

Friday August 9
* Day 87 for the burpees
WOD:
5 Min AMRAP:
10 Box jump overs (24/20)
10 Pullups
*rest 2 minutes
5 Min AMRAP:
20 Double Unders
20 Ring Dips

CFM Athletes! This is last minute, but Scott and I are planning on hosting a BBQ this Saturday evening at 5′ish. We will provide some hamburgers and chicken. If you plan to join us, bring a side to share, BYOB, lawn chair and BYOBugSpray. Also if you feel like cooking something else up on the BBQ, that’s fine too. Bring it! Let me know if you are coming and I will give you my address.
Brett Davis and Gluteus Mjolnir, you are also welcome to make an apearance!

Thursday August 8th
Day 86 of the burpee challenge
WOD: For time:
30 Bar Facing Burpees
Then:
20-16-12-8 reps
Lunges w/BB Overhead (95/65)
Tire Strikes

Wednesday August 7
WOD: AMRAP 20 minutes
2 Rope Climbs
10 Power Cleans (135/95)
10 Hand Release Pushups

Tuesday August 6th
*day 84 of burpee challenge
Strength WOD: 5-5-5-5-5 Back Squat

AMRAP 10 Minutes
30 Double Unders
15 Ball Slams (30/20)

Monday August 5th
Day 83 of the burpee challenge
WOD:
5 RFT:
200m run
30 Wallballs (20/14)

Sunday August 4th
*day 82 of the burpee challenge
WOD:
20 Sumo Deadlift High pull (95/65)
15 Hand Release Pushups
10 Toes to Bar

Friday August 2nd
*Day 80 of the burpee challenge!
WOD:
11 rounds for time:
11 Burpees
11 Overhead Squats (75/55)

Thursday August 1st
79th day of burpees.

WOD:
For Time:
100 Double Unders

Then 5 rounds:
4 25m sprints
10 Ring dips

Then
100 Double Unders

Monday July 29th
(Day 76 of the burpee challenge)
20 Min AMRAP
20 Deadlifts (155/115)
20 HRPU

Sunday July 28th
(Day 75 of the burpee challenge)

Pre- WOD
75 burpees for time

In honor of the 2013 CrossFit games, Sundays WOD is a modification of a 2007 CrossFit games event that will be taking place tomorrow !
WOD:
500m row
Then
3 rounds
25 pull ups
7 push jerks (135/85)

Friday July 26th
(Day 73 of the Burpee Challenge)
WOD:
EMOTM 7 Minutes
Overhead Squats(115/75)

Then: 73 burpees for time (10 min cap)

Thursday’s WOD July 24th
(Day 72 Burpee challenge)
WOD:
10 RFT:
15 Back Ext. (Supermans)
2 Muscle-ups (4 Pull-ups/4 Ring Dips = 1 muscle up)

CFM athletes, tomorrow is day 71 of the 100 day burpee challenge! How many of you out there are still in this challenge! And if you are, what motivates you to stick to it? If you are not in it, why did you quit?
Most importantly, please let me know if you are still in this challenge so that I can get a count. You can send me a private message, comment on this post or shoot me an email at: jpeterson@miramontlifestyle.com.

Wednesday July 24th
WOD :
AMRAP in 15 minutes:
8 HRPU
10 Push Press (95/65)
12 Ball Slams (30/20)

Tuesday’s WOD (day 70 burpees)
5 Rounds for max reps.
1 min: Tire Flips
1 min: Atlas Stone ground to shoulder
1 min: Burpees
1 min: Wallballs (20/14)
1 min: Rest

Monday July 22nd (day 69 burpee challenge)
WOD
”Helen”
400m run
21 KB Swings (55/35)
12 Pull ups

Friday, July 19th
Day 66 of the Burpee Challenge
WOD
7RFT:
8 Pull-ups
12 Toes to Bar
16 Sit-ups

Olympic Weightlifting WOD
1. 3 POS SNATCH: 55%X3X2,
2. 2 POS SNATCH: 63%X2X2
3. SNATCH: 72%X1X4

4. 3 POS CLEAN+JERK: 55% X 3+1 X2 SETS
5. 2 POS CLEAN+ JERK: 63%X2+1X2
6. CLEAN AND JERK: 72%X1+1X4 SETS.

***No OLY WOD will be posted until the end of the month when Coach Justin returns from California. Follow Coach B’s WOD here: www.mikesgym.org/wod.php

Thursday, July 18th
Day 65 of the Burpee Challenge
WOD
AMRAP 13 Minutes:
20 SDHP(95/65)
40 Air Squats

Olympic Weighlifting WOD
1. front squats: work up to 10 sets x 3 reps at 78%.
2. clean pulls standing on 1″ block: work up to, 90%X2X3
3. push press: 5 x 5…5th set heaviest.
4. good mornings: 3 x 5 reps down to 45 degree angle. keep it light.
5. 100 ab mat sit ups.

Wednesday, July 17th
Day 64 of the Burpee Challenge
WOD
5 Rounds For Time:
10 HSPU
7 Deadlifts (225/185)
50 Double Unders

Olympic Weightlifting WOD:
1) Front squat: Work up to a max double for the day and perform 5 sets at that weight
2) Squat Clean: Establish a max for the day in 7 minutes or less.

Tuesday, July 16th
Day 63 of the Burpee Challenge
WOD
AMRAP in 10 Minutes:
10 Burpees
4 Wall-2-Wall Sprints (Green to Orange = 1)

Olympic Weightlifting WOD
Strength Cycle:

1. back squat: 10 sets x 3 reps at 78%
2. sn pulls standing on 1″ block: 90% x 3sets X 2reps, 95% x 3reps
3. snatch push press: 5reps, 5reps, 5reps, 5reps, 5reps
4. sit ups using plate behind head and feet over bench: 50 reps.
5. chins x 25

Monday, July 15th
Day 62 of the Burpee Challenge
WOD
4x5min AMRAP (1 minute rest between each AMRAP):
5 Pull-ups
10 Push-ups
15 Squats

Olympic Weightlifting WOD:
Rest Day! Get your CrossFit WOD on :-)

Sunday, July 14th
Day 61 of the Burpee Challenge
WOD
10 Rounds for Time:
10 Wallballs (20/14)
10 KBS (55/35)
10 Sit-ups

Olympic Weightlifting WOD
1. one and 1/4 front squats: work up to a heavy rep…no more than 5 reps
2. snatch: work up to 80% x 1rep x 5sets
3. clean and jerk: work up to 80% x 1rep x 5sets
4. front squat: work up to a heavy single: no more than 5 reps.

Saturday, July 13th
Day 60 of the Burpee Challenge
WOD:
For Time:
50 OH Squats (95/65)
50 Box Jumps (24/20)
50 Thrusters (95/65)
50 Lunges w/ Plate OH (45/25)

Olympic Weightlifting WOD:
Rest Day!
***Unless you are coming to Oly Class, we will be doing Friday’s WOD

Friday, July 12th
Day 59 of the Burpee Challenge
WOD:
AMRAP 15 Min:
10 Wallballs (20/14)
10 HRPU
10 Toes 2 Bar

Olympic Weightlifting WOD:
1. 3 POSITION SNATCH: 50% X 3sets X 2reps,
2. 2 POSITION SNATCH: 60% X 2sets X 2reps
3. SNATCH: 70% X 1set X 4reps

4. 3 POS CLEAN+JERK: 50% X 3+1reps X 2sets
5. 2 POS CLEAN+ JERK: 60% X 2+1reps X 2sets
6. CLEAN AND JERK: 70% X 1+1 X 4reps X 4sets
WORK SPEED ON ALL THESE LIFTS. HIT THE CORRECT POSITIONS!!
And here is a little motivation for your training: Milko Tokola from Finland getting after it :-)

Thursday, July 11th
Day 58 of the Burpee Challenge
Brett ‘s WOD:
21-15-9 for time
Clean and Jerk (145/95)
Pull ups

Olympic Weightlifting WOD:
1. front squats: work up to 10 sets x 3 reps at 75%.
2. clean pulls standing on 1″ block: work up to 85% x 3reps, 90% x 2 sets x 2reps
3. push press: 5 sets x 5 reps…5th set is the heaviest.
4. good mornings: 3 sets x 5 reps down to 45 degree angle. keep it light.
5. 100 ab mat sit ups.

Wednesday 7/10
Day 57 for the burpee challenge!
WOD:
For Time:
12-9-7 reps
Deadlift (225/155)
KB Swings (70/55)
Ring Dips
*25 Double Unders between each round

Olympic Weightlifting WOD:
work technique and speed on these lifts:
1. 3 POSITION SNATCH TECHNIQUE: work up to 50% of 3 reps x 5 sets
2. CLEAN+POWER JERK + JERK: work up to 50% of 1+2 reps x 5 sets.
3. Box Jumps x 25 (30″/24″) ***Stack Weight Plates on boxes :-)

Click this link for instructional videos from USA Weightlifting:

Tuesday July 9th
Day 56 of the Burpee Challenge.
WOD:
“Michael”
3 RFT:
800M Run
50 Back Ext. (Supermans)
50 Sit-ups

Monday’s 7/8
Day 55 for the burpee challenge!
WOD:
5RFT:
10 Pistol Squats (each leg)
4 Squat Cleans (185/135)

Sunday July 7th
Day 54 of the burpee challenge.
WOD: Tabatas!!!
Tabata:
Push-ups
Squats
Ring Rows
Sit-ups
Score=total reps of 8th round of each movement.

For Saturday’s WOD (July 6), we will be doing the “Hope for Cures” WOD. If you would like to make a donation, here is the link and all the information about this great cause! You can also checkout how much money has already been raised. This is a great example of how strong and supportive the CrossFit community is!

Here is the link!

http://hope.crossfit.com/cures

Friday’s WOD
5 RFT:
15 SDHP (65/45)
14 Lunges with Plate OH (45/25)
13 GHD Back Ext (Supermans)

July 4th, one class tomorrow at 9:15!

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Here is a link that will be useful to you for the expected range of motion for each of the 50 burpees to count as a rep. When you are doing your 50 burpees for time or are judging, this will be important to review!

http://games.crossfit.com/workouts/the-open

Wednesday July 3rd is day 50 of our burpee challenge! (halfway there! I’d say the hard part is over….but that would be a lie! If you have made it this far, you should be proud! If you have done today’s 49 burpees, then you have done 1225 burpees since May 15th!)

You do not want to miss CrossFit tomorrow! Our Pre-WOD is 50 burpees for time. These burpees will be counted and verified. You should be there tomorrow because we will be giving away a $40 gift certificate to RXJumps.com to the athlete with the verified (in our box) fastest time for 50 burpees! 2nd fastest time will receive a bag of Skratch Exercise hydration mix (awesome!)
Jorine Peterson will contact the winners and arrange for you to pick up your prize. (tricks and pictures may be required.)

As for the WOD: Please bring a stopwatch or your phone with a stopwatch! It would be super helpful so that you can time your 400′s!

5 sets: 400M Run, rest 2 minutes.

Your score = sum of your first 400M time and your 5th 400M time

http://rxjumpropes.com/

Tuesday July 2nd
Day 49 for Burpees!
Strength: Front Squat- 5x3reps @80% of 1RM
WOD: AMRAP 15 Minutes
10 Ring Push-ups
20 Sit-ups
30 Double Unders

Monday, July 1…48 Burpees

WOD: 150 KB Swings
*EMOTM: 5 box jumps (24/20)

Saturday…day 46 of the burpee challenge!!!
3 rounds:
E2MOTM
Rope Climbs
Tire Strikes
Sled Pull (90/45)
Box Jumps (24/20)
Rest

Friday’s WOD
Clean 5 sets of 5 reps @80% of 1RM
Deadlift 5 sets of 3 reps @90% of 1RM

Then…45 burpees.

Thursday….44 Burpees!
WOD: Team Fran for time.

Wednesday June 26
Day 43 for the Burpee Challenge!

Partner WOD….outside! Bring water and dress accordingly.

E2MOTM for 30 minutes (3 rounds for max reps)
Prowler Push (90/45)
Tire Flips
Plate carry sprints (45/25)
*only one partner running at a time
Pushups (partition as you wish, only one partner working at a time)
2 Minutes rest

Monday June 24th, Day 41 of the Burpee challenge!
WOD:
400 Squats for Time.
* 3 Burpees EMOTM

Saturday June 22. Day 39 for Burpees.
WOD:
“Fight Gone Bad”
3 rounds for max reps:
1 minute of each:
Wallballs (20/14)
SDHP (75/55)
Box Jumps (20″)
Push Press (75/55)
Row
Rest

Friday is day 38 of the burpee challenge.
Also, you don’t want to miss tomorrow’s WOD!
We will be playing with new toys!
3 rounds:
Max reps:
2 Minutes Atlas Stone ground to shoulder
2 Minutes shuttle sprints
2 Minutes tire strikes
2 Minutes rest

Bring sunscreen and water!

Thursday June 20th, day 37 of the burpee challenge. Today I had to do 71 burpees because I was 1 day behind. Not fun!

I want to hear from you, everyone who is participating in the burpee challenge….are you still in it? Are you caught up?

As for the WOD tomorrow….
15 Minute AMRAP:
10 Ring Dips
20 Burpees

CFM Athletes, we want to hear from you. Since the beginning of the month, we have not been posting the WODs the night before. What are your thoughts? Do you like the element of surprise or would you rather see it the night before?
Does knowing beforehand impact your decision to come or does not knowing impact your decision to come?
Leave your comments!

Tuesday is day 35 of the burpee challenge, I will leave you with this fun fact.

If you are caught up on all burpees for the challenge, you have done 595 burpees since we started this thing mid May!

Monday June 17th is day 34 of the burpee challenge and Strength Day!!!

Friday June 7th
Day 24 of the burpee challenge!
This is a really fantastic video with Greg Glassman the founder of CrossFit that is well worth your time to watch.

http://journal.crossfit.com/2011/05/afpurposeofcf.tpl

Wednesday June 5th, Day 22 Burpee challenge.

*Keep those burpee videos coming!
As for tomorrow’s WOD, I will leave you with a few details.
1. Benchmark
2. Some work on the rings may be involved.
3. Some Olympic lifting may be involved.
4. Some basic body weight movements may be involved.

Here is another great article that is worth the read for everyone at every level…Scaling the workouts.

http://www.crossfitsmyrna.com/pdfs/CFJ_CleaWeiss_Scaling.pdf

Tuesday June 4th.
Nice work to everyone that came to class for today’s WOD!

This week, we will not be posting the WOD beforehand. But in an effort to prevent possible preventative clothing issues, here is a list of items that I recommend bringing in your gym bag.
1. Shoes for lifting
2. Shoes for running
3. Jump rope
4. Knee socks for lifting or for rope climbs

Tomorrow is day 21 of the burpee challenge and I will leave you with another great read!

http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl

http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl

Monday’s WOD
I hope everyone has had a great weekend! As we move into June, Coach Justin is taking on our WOD programming.
I want to share with you an article that I feel is very important. You may be faced with quite a few days in the future where we will not post the WOD in advance. And this article should help you to feel a little less nervous about it! Embrace the unknown!

http://www.theboxmag.com/crossfit-workouts/the-7-biggest-crossfit-mistakes-and-how-to-fix-them/

Sunday June 2nd, Day 19 for the burpee challenge!
WOD:
5RFT:
5 Back Squats @ 70% of 1RM
10 Ring Pushups

Yep…Saturday is Rob’s Birthday and day 18 of the Burpee challenge!
Thanks Michell for another great birthday WOD.
I will leave you with this…
“Butterflies and Rainbows”
It’s going to be fun!

Friday May 31st
Strength: Power Clean 3RM

WOD: 3RFT
200M Run
10 Power Cleans @60% of 3RM

Thursday’s WOD
AMRAP 10 Minutes:
10 Wallballs (20/14)
15 KB Swings (55/35)

Monday’s WOD
1 class time at 10:30AM!
WOD: Murph
For time:
1 mile run
100 pull-ups
200 Pushups
300 Squats
1 Mile run

Come join the fun! If you are scared of this WOD, we will have scaled options!

Don’t forget the BBQ afterwards. Bring a chair, side dish to share and BYOB!

Sunday’s WOD
AMRAP 15 minutes
8 HPC (135/95)
12 burpees
24 double unders

Friday’s WOD
Complete the following barbell complex E2MOTM for 20 minutes:
4 Deadlifts (115/75)
4 Hang Power Cleans
4 Front Squats
4 Push Press
4 Back Squats
4 Burpees

Speaking of running with weighted things…such as weight vests, don’t forget about our WOD and after party on Memorial Day! “Murph” will be our WOD at 10:30AM and plan to stay awhile afterwards to BBQ with us and hang out with your fellow CrossFit athletes.
If you plan to attend:
1. Email me jpeterson@miramontlifestyle.com or message me on FB and let me know you are coming and if you are bringing anyone.
2. Bring a chair to sit in
3. Bring a side dish to share
4. BYOB

We hope to see all of you there!

Here is the link if you wish to support the fundraiser and get a t-shirt!

http://mdmfundraiser.com/

Thursdays WOD…day 9 Burpee Challenge!
AMRAP 15 Minutes
3 Pistol Squats (each leg)
10 Ring Dips
200M run with plate (45/25)

Wednesday’s WOD
Strength: 3-3-3-3-3 Push Press
WOD:
AMRAP 12 Minutes:
10 Box Jumps (24/20)
8 Ring Rows
6 Deadlifts (185/125)

Tuesday May 21st
WOD:
“Grace”
30 Clean and Jerks (135/95) for time

Monday May 20th
WOD:
5 Rounds for time:
15 Pull-ups
15 HR Push-ups
400M Run

WOD:
On the minute for 20 minutes:
Even minute: 3 Power Cleans
Odd Minute: 3 Front Squats
*use same weight for both movements and it should be about 70% of Power Clean 1RM

Friday’s WOD
10,9,8,7…..1 reps for time:
KB Swings (55/35)
Plate Burpees (45/25)
*10 sit-ups between each rep set.

Thursday’s WOD
Max Effort Day!
For Max reps in 3 minutes with 3 minutes rest between movements.
3 Min: Double Unders
3 Min: Wallballs (20/14)
3 Min: Rope Climbs
3 Min: Burpees
3 Min: Muscle Ups (scale: 4 pull-ups, 4 dips=1 muscleup)

CFM athletes-For Memorial Day, we will be running 1 class only at 10:30AM. All other classes will be cancelled for the holiday. But we hope to see all of you there! Our WOD will be “Memorial Day Murph”. Here is a link to the official fundraiser page and if you wish to donate, you will get a t-shirt and the money goes to support military charities. Donating is optional and you should plan to come and join the fun either way! Stay tuned for more details about an afterparty BBQ!

http://mdmfundraiser.com/

Wednesday May 15th! Day 1 of the Burpee challenge! Each athlete participating should do 1 burpee! We have over 45 athletes participating. I will be emailing a tracking sheet to each of you to use to track your burpees.
WOD:
Strength:
Spend 15-20 minutes to find 1RM Clean

Then: EMOTM 7 minutes:
2 squat cleans @70% of 1RM
*athlete may choose either 5 burpees or 5 box jumps to complete with remaining time in each minute.

Tuesday’s WOD:
For time:
100 Double Unders (200 Singles)
then 5 Rounds:
15 Deadlifts (135/95)
15 Push-ups
Then…
100 Double Unders

Happy Monday CFM Athletes!
Looks like summer is officially here! Let’s celebrate with kicking off a 100 day burpee challenge! Don’t think about it too much…just sign up! It will be a great summer challenge! The signup sheet will be in the box by the white board or you can email me at jpeterson@miramontlifestyle.com! Here are the details!

CrossFit Miramont 100 Day Burpee Challenge

The details:
Day 1: May 15th (This WEDNESDAY!)
Day 100: August 22nd.
• What’s in it for you?
Burpees can be done anywhere! Summer is coming and that means camping trips, vacations and many other outdoor activities. Sometimes it’s hard to find time or a gym to get your workouts in when you are away and we have solved that problem for you! Plus after 100 days of burpees…you may not hate them as much as you do today!
• A Prize will be given away to the athlete that comes up with the most random and creative place to do burpees and captures it on video! After the challenge is over, videos will be voted on to determine the winner! Big bonus if you are wearing your CrossFit Miramont t-shirt in the video! (Yes! They are coming soon!) We would love to see you post the video on our CrossFit Miramont Facebook page as well as email the video to: jpeterson@miramontlifestyle.com.

100 Day Burpee Challenge Guidelines.
o Do 1 burpee on day 1, 2 on day 2, 3 on day 3, 4 on day 4, etc. By day 100, you will have completed 5,050 burpees!
o You can complete each day’s burpees all at once or at different times throughout the day (or night).
o If you miss a day, you have to make up all the missed burpees the following day.
o Any burpees that you complete during your regular workout at CrossFit Miramont can count towards THAT DAY’S challenge burpees if you wish to count them.
o On day 25, 50, 75 and 100, burpees will be done during class in order to track your times. You will not be able to break up the burpees on these days!
o If you don’t sign up by May 15th, you can still sign up! On your first day, to buy-in, simply complete all of the burpees from day 1 until the current date of the challenge!

I hope to see all of your names on the sign-up sheet!

Monday’s WOD
5 RFT:
10 Thrusters (95/65)
10 pull-ups
200M Run

Sunday’s WOD:
4 RFT:
8 Ring Pushups
10 Box Jumps (24/20)
12 OH Squats (75/55)

Saturday’s WOD
AMRAP 20 Minutes
10 Push-ups
10 Sit-ups
10 Goblet Squats
10 Wall to Impact Floor Sprints

Friday’s WOD
3 Minute AMRAP
10 Hollow Rocks
10 Supermans
25 Jumping Jacks
* 1 Minute rest
Max reps in 5 Minutes: Burpees
* 2 Minute rest
10 Minute AMRAP:
10 Deadlifts (185/125)
8 Hang Power Clean (135/95)

Thursday’s WOD:
Fill in the blank: “Filthy ______”

Wednesday’s WOD
For Time: 100 Ball Slams (30/20)

Tuesday’s WOD:
5 RFT:
5 Strict Press (115/75)
*choose weight that can be taken from the ground
10 Pull-ups
50 Double Unders

Monday’s WOD
AMRAP 12 minutes
15 Floor Press (75/55)
25 Air Squats

Saturday’s WOD
3 rounds for max reps:
1 Min: row (1 calorie=1 rep)
1 min: Situps
1 min: KB swings (55/35)
1 Min: HR Pushups
1 min: rest

Friday’s WOD
“Isabel”
30 Power Snatches for time. (135/95)

Thursday May 2nd
Strength: 5-4-3-2-1 Front Squat

8 minutes alternating each minute:
1 minute plank
1 minute toes to bar
* score will be total reps of toes to bar
* Rx only if plank is held for full minute each time.