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.
Last post from me tonight…
Wednesday’s WOD
50-40-30-20-10 Reps for time:
Double Unders
Wallballs (20/14)
Box Jumps 24/20)
CFM Athletes,
Are you ready for winter tonight/tomorrow?
I wanted to communicate a few changes happening in May!
I am excited to announce that we will be launching our first Olympic lifting strength and technique class starting this Saturday May 4th. This class will be coached by Justin or Cameron.
Time: 12:30PM – 1:30PM. (showing up early and staying a little late is acceptable!)
- 12 athletes/class
- Sign up process is the same as any other class. (call or stop by the front desk)
- Please ask any CrossFit coach for more details! This class is for anyone that wishes to improve their form and technique and/or build strength.
Second change for May: I will no longer be coaching classes on Fridays. Not to worry, you will be in good hands as Coach Justin will now be coaching every Friday at 6AM, 7AM, 9:15 and 12PM.
And last but not least…the rumors are true…CrossFit Miramont t-shirts are coming very soon!!! And they are going to be awesome!
Tuesday’s WOD
3 rounds for time:
6 Power Cleans (155/115)
9 Chest to Bar pull-ups
12 burpees
Monday 4/29
AMRAP 20 Minutes
10 Push Press (95/65)
15 Box Jumps (24/20)
1 Rope Assent
200M Sprint
Sunday’s WOD
150 burpees for time
After each set of 25 burpees, 10 SDHP (75/55)
Saturday 4/27
Pre-WOD:
3 rounds:
25 double unders
10 broad jumps
WOD:
4 Rounds for time:
400m run
20 tire strikes
25 air squats
Friday WOD:
AMRAP 15 minutes:
8 ring dips
10 pistol squats
12 KB Swings (55/35)
Thursday’s WOD
“Fran”
Go to bed…
Wednesday April 24th
Pre-WOD:
AMRAP 5 Min.
10 Tire Strikes
10 Walking lunges
Strength WOD:
EMOTM 9 Min
2 Deadlifts (315/265)
* Add 1 deadlift each minute until you reach your max. Then continue for max reps until end of 9 minutes.
Rest 2 minutes then….
AMRAP 7 Minutes
10 Ball Slams (30/20)
2 Shuttle sprints
Tuesday’s WOD
7 Rounds for time:
7 Clean and Jerk (115/75)
14 Box Jumps (24/20)
And now for Monday’s WOD:
3 rounds for time:
10 pull-ups
10 HR Push-ups
10 Wallballs (20/14)
10 sit-ups
10 Burpees
Sunday’s WOD
Skill: Turkish Get-ups
Pre-WOD:
3 rounds:
2 TGU (each arm)
25 Double unders
WOD:
AMRAP 15 minutes:
5 Deadlifts @ 80% of 1RM
10 Burpees
15 Box Jumps
Saturday’s WOD
For time:
21-15-9
Overhead Squats (135/95)
Pull-ups
200M run between each round
Friday’s WOD
AMRAP 12 Minutes:
9 Deadlifts (135/95)
7 Hang Power Cleans
5 Front Squats
3 Push Jerks
Thursday’s WOD
WOD: 3 RFT
15 HRPU
15 KBS (55/35)
15 Burpees
15 Wallballs (20/14)
15 Abmat situps
Wednesday’s WOD
“CrossFit Total”
Sum of the 1RM of:
Back Squat
Strict Press
Deadlift
Tuesday April 16
PreWOD:
21-15-9 Ball Slams (30/20)
42-30-18 Mountain Climbers
WOD:
7 Rounds for time:
3 Wall Climbs
5 Handstand push-ups
15 Box Jumps (24/20)
Monday April 15th
Skill: Overhead Squat/Snatch Progressions
Pre-WOD:
AMRAP 7 min:
3 snatch position Deadlifts(95/65)
3 Hang power snatch (95/65)
3 Overhead Squats (95/65)
WOD: AMRAP 15 minutes
10 Burpees
20 sit-ups
30 Air Squats
Sunday’s WOD
“Hammer”
5 rounds each for time:
5 Power Cleans (135/95)
10 Front Squats (135/95)
5 Push Jerks (135/95)
20 pull-ups
*rest 90 seconds between each round
***please bring a stopwatch or phone to time your rest between rounds.
Saturday’s WOD
Strength: 5RM weighted push-up
WOD:
7 RFT
200m Run
10 Overhead Squats (95/65)
10 Bar Facing Burpees
Wednesday March 27th
Pre-WOD:
WOD:
3 Rounds with 1 minute rest between each round:
AMRAP 3 Minutes: Double Unders
AMRAP 1 Minute: Sit-ups
AMRAP 1 minute: Plank up/downs
Monday 3/25
Strength:
Power Snatch-work up to 3RM
WOD:
10 Rounds for time:
5 Overhead Squats (115/75)
5 Toes to Bar
1 Wall2Wall Walking Lunges
Sunday’s WOD
For Time:
30 Burpees
30 Toes to Bar
30 Ball Slams (30/20)
30 Shuttle sprints
30 Ball Slams
30 Toes to Bar
30 Burpees
Saturday’s WOD:
EMOTM for 15 minutes or max rounds:
2 Squat Cleans (135/95)
Add 1 squat clean each minute.
*If you cannot complete the squat cleans within the minute, replace with 7 burpees until 15 minutes is complete.
Friday’s WOD:
CrossFit Open 13.3
AMRAP 12 Minutes
150 Wallballs (20/14)
90 Double Unders
30 Muscle Ups
Thursday’s WOD
5 Rounds for time:
5 Deadlifts (255/205)
200M Run
2 Rope climb ascents
We will work on some muscleup progressions as well before the WOD. 13.3 will go down on Friday this week. If you are competing, plan on an alternative WOD!
Wednesday’s WOD
AMRAP in 15 Minutes:
20 Double Unders
20 Sumo Deadlift High Pulls(75/55)
20 Box Jumps(24/20)
Tuesday’s WOD
5 rounds:
5 Push Jerks @ 80% of 3RM (taken from the ground)
10 Pistol Squats
Max rep pull-ups
Monday March 18th
WOD:
50-40-30-20-10 reps for time:
Double Unders
KB Swings (35/25)
Wallballs (20/14)
Sunday’s WOD
7 rounds for time:
10 back squats (115/75)
10 Ring Push-ups
Saturday’s WOD:
13.2 Open
AMRAP 10 minutes:
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)
Friday’s WOD:
AMRAP 20 Minutes:
5 Thrusters (115/75)
10 Pull-ups
10 Ring Dips
For time:
20 power cleans (95/65)
10 bar facing burpees
20 Front squats (95/65)
10 bar facing burpees
20 Deadlifts (95/65)
10 bar facing burpees
Wednesday’s WOD
5 rounds
Max reps in 1 minute:
Row for max calories
Shuttle sprints
Max rope assents
Hand release push-ups
Rest 1 minute
Tuesday’s 3/12:
5RM Overhead Squat
*25 double unders between each set
WOD: AMRAP in 15 minutes
20 Walking lunges with plate overhead (45/25)
15 Ground to Overhead with plate (45/25)
10 Ring Rows
Monday’s WOD:
AMRAP 12 Minutes:
5 Deadlifts (225/185)
10 tire strikes
Sunday’s WOD
10 Rounds for time:
1 wall to wall sprint
10 burpee pull-ups
Saturday March 9th
Skill: Rope Climbs
WOD:
AMRAP 15 Minutes:
5 Deadlifts (95/65)
5 Bent over rows (95/65)
5 Good mornings (95/65)
1 Rope Cliimb
Friday March 8th
WOD: 13.1 Open
17 Minute AMRAP
40 Burpee
30 Snatch (75/45)
30 Burpee
30 Snatch (135/75)
20 Burpee
30 Snatch (165/100)
10 Burpee
Snatch (210/120)
It’s not late to sign up for the CrossFit Open! Also-if you are not a member and you need an affiliate to get judged! Let me know! Email: jpeterson@miramontlifestyle.com
Let the games begin!
As for tomorrow’s WOD…
Thursday 3/7
Strength: 5RM Push Press
WOD:
3 rounds of EMOTM:
L-sits (max time)
Ab mat sit-ups for max reps
Flutter Kicks for max reps
Wednesday’s WOD
For time:
5-5-5-5-5-5-5 Hang Squat Clean(135/95)
3-6-9-12-15-18-21 Hand Release Push-ups
Tuesday’s WOD
5 rounds for time:
Bear Crawl
15 pull-ups
15 burpees
Monday March 4th
WOD:
7 rounds for time:
7 Sumo Deadlift High Pulls (95/65)
7 Wall Balls (20/14)
7 Box Jumps (24/20)
Sunday’s WOD
3-3-3-3-3 Front Squat
Rest at least 3 minutes between sets.
Then
AMRAP in 7 minutes
200m run
10 knees to elbows
Friday’s WOD:
“The Chief”
For max rounds
5 cycles:
3 minute AMRAP:
3 power cleans (135/95)
6 Push-ups
9 squats
1 minute rest between rounds
Good morning athletes! As we move into March, I just wanted to remind you all of a couple changes on the class schedule. Monday – Friday, our 9AM class will start at 9:15AM. We are also adding a mid-week FREE CrossFit class on Wednesdays at 7:30PM. Please tell your friends and family and bring them to Wednesday’s or Saturday’s free class so that they too can drink the kool-aid! Have a great day and I hope to see many of you today for the WOD!
Thursday’s Skill:
Med-ball Cleans
Thursday’s WOD:
EMOTM for 12 minutes:
12 KB Swings (55/35)
*Penalty of 25 double unders (50 singles) everytime the 12 KBS are broken. (to be done after the WOD
Wednesday February 27th
WOD:
“Coe”
10 rounds for time:
10 Thrusters (95/65)
10 Ring Push-ups
Tuesday’s Skill: Wall Climbs and Forward Rolls
Tuesday’s WOD:
AMRAP in 12 Minutes:
3 wall climbs
15 Sit-ups
25 Squats
Monday February 25th
WOD: “Roy”
5 rounds for time:
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 pull-ups
Sunday, February 24, 2013
WOD: AMRAP in 15min
1 Rope Climb (20ft/10ft)
10 Sumo Deadlift High Pulls (95/65)
Saturday February 23
WOD:
3-3-3-3-3 Deadlift
Work to find your 3RM Deadlift.
Friday February 22, 2013
WOD:
”Nate”
AMRAP in 20 minutes
2 muscle ups (sub: 3 pull-ups, 3 dips=1 muscle up)
4 handstand push-ups
8 KB swings (70/55)
Thursday February 21, 2013
WOD:
10 to 1 reps for quality and time:
Pistols (each leg)
Strict Pull-ups
Wednesday February 20, 2013
“Elizabeth”
For time:
21-15-9
Clean (135/95)
Ring Dips
Tuesday February 19th
5 Rounds for time:
50 Double Unders
20 burpees
10 toes to bar
Coach Cameron will be covering Monday at 6,7 and 9am! Coach Gonzo at noon. Happy Monday!
Monday February 18th
WOD: “Josh” for time
21 Overhead squats (95/65)
42 Pull-ups
15 OH Squats
30 pull-ups
9 OH Squats
18 pull-ups
Sunday Feb. 17
WOD:
For Time and quality:
100 V-ups
100 superman Rocks
Saturday February 16
WOD:
“Murph”
1 mile run
100 pull-ups
200 Push-ups
300 Squats
1 Mile run
Friday February 15th
WOD:
“Grace”
30 reps for time:
Clean & Jerk (135/95)
Thursday February 14th. Happy Valentines Day!
*color of the day: pink, red….or both!
Partner WOD:
For time and max rep air squats:
140 Ring Rows
140 Toes to Bar
140 Push-ups
Only 1 partner can be working at once while partner is doing air squats.
*detailed explanation when you show up for class!
Have you signed up for the CrossFit Open? If you haven’t, why not try? We will be incorporating the Open WODs into our programming as they are posted. Here is a link to read more and register for the open. If you have more questions, ask your coach at your next class!
http://games.crossfit.com/2013-registration
2013 Registration
games.crossfit.com
The CrossFit Games: The Fittest on Earth.
Wednesday February 13th
WOD: Barbell Complex
5 rounds for time:
7 reps/round
1 rep=1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press. (95/65)
Don’t set that bar down during a round! If you do….5 burpee penalty each time!
Tuesday February 12th
WOD:
AMRAP in 15 minutes:
10 KB Swings (55/35)
15 Box Jumps (25/20)
20 Sit-ups
Monday February 11th
“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor
Sunday, February 10th
WOD: For time (pick one)
500 Double-Unders
1000 Single-Unders
5000m Row
Saturday February 9th
WOD: “Karen”
Happy Friday, February 8th
WOD: “Angie”
Thursday February 7th
Skill: Skin-the-cat
WOD:
For time:
21-15-9
Pull-ups
OH Lunges (45/25)
Wednesday, February 6, 2013
Skill: Double Unders
WOD:
“Annie” for time:
50-40-30-20-10
Double unders
Sit-ups
Tuesday, February 5, 2013
SKILL: Skin the Cat
WOD: AMRAP in 15min
3 Wall-to-Wall Sprints
10 Ring Dips
Monday, February 4, 2013
WOD: “Cindy” AMRAP in 20min
5 Pull-Ups
10 Push-Ups
15 Squats
Sunday, February 3, 2013
WOD: Max Reps in 10min
Burpees!
Saturday, February 2, 2013
“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Frantastic Friday…February 1st
WOD:
For Time:
21-15-9
Thrusters (95/65)
Pull-ups
*Get some rest!
I almost forgot the most important detail!
***Color of the day: PINK!****
Word of advice…wearing pink may prevent any possible burpee penalties!
Thursday January 30th, 2013
Tomorrow….we begin the celebration of another anniversary of CrossFit Miramont athlete Michell’s 29th birthday. Please join us tomorrow at 6AM, 7AM, 9AM, noon, 5:30PM, or 6:30PM to celebrate Michell’s special day coming up this weekend!
WOD:
“CrossFit Miramont Michell”…For time…to be continued…
See you tomorrow!
Wednesday January 30
WOD:
AMRAP 15 minutes:
10 Back squats (75/55)
10 Push press (75/55)
10 Box jumps (24/20)
Tuesday January 29th
WOD:
5 rounds for time:
5 Deadlifts (255/175)
15 burpees
Monday January 28th
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20/14
50 Back extensions or Supermans
50 Push press, 45/35
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood (35/25)
50 Jumping pull-ups
50 Box jump, 24/20
Thank you CrossFit.com for inspiration for today’s WOD. Be grateful that I saw this rather than what I had programmed for today!
Have you met Fran????
Sunday January 27th
WOD:
21-15-9
1 Arm KB Thrusters (55/35)
Ring Rows
Saturday January 26th
Strength: 5-5-5-5-5 Strict Press
WOD:
7 rounds for time:
10 box jumps (24/20)
10 burpee pull-ups
Happy Friday January 25th
WOD:
6 rounds for time:
2 wall2wall sprints
10 Ring Rows
15 Wallballs (20/14)
20 Sumo Deadlift High Pulls (75/55)
Thursday January 24
Strength: 3-3-3-3-3 Front Squat
WOD:
For time:
150 KB Swings (55/35)
Every minute on the minute, 5 box jumps
Wednesday January 23
WOD:
10 rounds for time:
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Squats
Tuesday January 22nd
WOD:
AMRAP 20 Minutes
6 Deadlifts (95/65)
6 Hang Power Cleans (96/65)
6 Push Press (95/65)
6 Back Squats (95/65)
6 Hand Release Push-ups (add 1 HRPU each round)
*the four barbell movements should be performed unbroken…don’t drop that bar. Burpee penalties will apply for each time the complex is broken.
Although vacation in beautiful Mexico was amazing…..I am really looking forward to coming back! Excited to see you all in the gym tomorrow!
Monday January 21
WOD:
5 rounds for time:
5 thrusters (115/75)
10 toes to bar
15 KB Swings (55/35)
Sunday, January 20th
Strength/Skill: 3-3-3-3-3 Overhead Squat
WOD: AMRAP 20min
5 Inverted Burpees
10 Ball Slams (30/20)
15 Box Jumps
Saturday, January 19th
WOD:
For Time:
9 Cleans (135/115)
5 Pullups
7 Cleans (135/115)
10 Pullups
5 Cleans (135/115)
15 Pullups
3 Cleans (135/115)
20 Pullups
1 Cleans (135/115)
25 Pullups
Color of the Day: Pink
Friday, January 18th
WOD:
EMOTM
3 Wall to Wall Sprints until failure (20 minute cap)
Once at failure, 5 burpees on the minute until end of 20 minute
Color of the Day: White
Thursday, January 17th
SKILL: Handstands
WOD:
3 Rounds for Time
50 Ring Dips
50 Hollow Rocks
Color of the Day: Neon Green
Wednesday, January 16th
Strength: 3-3-3-3-3 Hang Power Clean
WOD:
5 Rounds each for max reps
1 minute max reps Hang Power Clean (135/95)
1 minute max reps box jumps
1 minute rest between rounds
Color of the Day: Orange
Tuesday, January 15th
Skill: Handstands
WOD: Max Rounds in 20 Minutes
4 Wall to Wall Sprints
Max Rep Pullups
Color of the Day: Blue
Monday, January 14th
Strength: 5-5-5-5-5 Back Squat
WOD: 5 rounds for time
5 Burpees
10 Pull-ups
15 Push-ups
30 Squats
Color of the Day: Red
Sunday, January 13th
WOD:
EMOTM:1x Front Squat (155/105)
10 sit-ups
*add 1 front squat rep each minute thereafter, continue until failure. (20 Minute cap)
Saturday January 12th
WOD:
“DT”
5 rounds for time:
12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)
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.
Happy Friday, Athletes!
Friday January 11
WOD:
5 rounds for time:
12 burpees
12 KB swings(55/35)
12 box jumps (24/20)
Thursday January 10
Strength: 3-3-3-3-3 Clean
WOD:
For time: 500 Double Unders
*Every minute on the minute, 10 air squats
Nice work to all of you who met “Jackie” today. That was fun……
Just wanted to send out an update on our post holiday CrossFit party this coming Saturday. If you are planning to come, show up around 5:30 or 6PM. (post Bronco’s game). Yes….we will have football on in case any of you are following games after the Broncos play! If you haven’t already, please shoot me an email to RSVP and let me know what appetizer you will bring. We are looking forward to it! Also, everyone who comes will have a chance to win a free month of CrossFit!!!
Email: jpeterson@miramontlifestyle.com.
Wednesday January 9, 2013
WOD:
“Jackie”/Modified Jackie
1000M Row or 100 Sumo DL High Pull(45/35)
50 Thrusters (45/35)
30 Pull-ups
Tuesday January 8
WOD:
5 rounds for time:
10 Goblet Squats (55/35)
15 KB Swings (55/35)
3 Wall to wall sprints
Monday January 7, 2013
Strength: 3-3-3-3-3 Clean and Jerk
WOD:
3 rounds with 1 minute rest between rounds
4 Minute AMRAP (reps)
Clean and Jerk (115/75)
*5 burpee unbroken penalty. All burpees performed after all 3 rounds are complete.
*Count reps and burpees for each round.
Sunday 1/6/13
WOD: “Bradshaw”
10 rounds for time:
3 Handstand push-ups
6 Deadlifts (225/185)
12 pull-ups
24 Double Unders
This is his story…
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
CrossFit Athletes: Here is the official invitation to you and a guest to come celebrate with us for our post holiday party. It will be on Saturday 1/12 at Scott and Jorine’s home. Please shoot me an email to RSVP along with an appetizer/horderves. I will then communicate more details. I hope to hear from many of you soon!
Email: jpeterson@miramontlifestyle.com
Saturday 1/5/13
WOD:
“Fight Gone Bad”
3 rounds for max reps:
1 minute: Row (for max calories)
1 minute: Wallballs (20/14)
1 minute Sumo Deadlift High Pull (75/55)
1 minute box jumps (24/20)
1 minute rest
Thursday 1/3/13
Strength:
Front Squat 5-5-5-5-5
WOD:
3 rounds for time:
10 box squats (135/95)
15 sit-ups
20 OH walking lunges (45/25)
15 sit-ups
Wednesday January 2, 2013
Competition Wednesday
AMRAP (reps) in 7 minutes:
Burpees
January 1st 2013
WOD:
9-7-5 reps for time:
Power Snatch (115/75)
Muscle Ups (sub 3 pull-ups/3 dips per muscle up)
Tuesday Christmas Day December 25
This is designed so that you can do the WOD wherever you are at! No CrossFit Box necessary!
Pre-Wod:
25 Inch Worms
WOD:
For time:
25 Air Squats
25 Hollow Rocks
25 Mountain Climbers
25 Supermans
25 Burpee Broad Jumps
25 Hand Release Push-ups
*Happy Holidays CrossFit Miramont athletes! I hope you all have a safe and wonderful holiday. I want you all to know how much each and every one of you inspire me! I truly look forward to coming to work every day and sharing every challenge and accomplishment with you! Looking forward to many more WOD’s with all of you! And being there to witness your improvements and celebrations!*
Friday December 21
4 rounds for time:
10 Sit-ups
20 KB Swings (55/35)
30 Air Squats
Thursday December 20
WOD:
12 Days of Christmas
Wednesday December 19
WOD:
AMRAP 7 Min
3 thrusters (100/65)
3 Chest to bar pull-ups
6 thrusters
6 C2B pull-ups
9…
9…
12…
12…
Tuesday December 18th
Strength: 5-5-5-5-5 Weighted push-up
WOD:
5 rounds for time:
7 Ring Push-ups
14 Push press (75/55)
21 Ball Slams (30/20)
*from 5PM to 9PM, there will be a represtative with Inov8 shoes offering demos shoes that you can demo during the WOD. Show up early to check out the shoes!
Monday December 17
Strength: Press 5-5-5-5-5 @80% of 1RM
WOD:
15-12-9
Power Cleans (115/75)
Burpees
Sunday December 16
WOD:
30-20-10 Reps for time:
KB Swings (55/35)
Box Jumps (24/20)
Ring Dips
Friday December 14th
WOD: “Randy”
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.
Thursday 12/13/12
Strength: 3-3-3-3-3 Deadlift @ 80% of 1RM
WOD:
5 Rounds for time:
10 HSPU
20 Sumo DL high pull (95/65)
30 Walking lunges
Wednesday 12/12/12
WOD:
AMRAP in 15 minutes
9 Deadlifts (185/125)
12 Hand release push-ups
15 Box Jumps (24/20)
Monday December 10th
Strength: 3-3-3 Press @ 80% 1RM
WOD: 20 min AMRAP:
5 clean and jerks (115/75)
10 toes to bar
15 box jumps (24/20)
Saturday Partner WOD:
20 rounds alternating rounds with partner:
10 hang power cleans
10 burpee bar jumps
100M run
FRAN FRIDAY!!!
Thursday December 6
Strength: Deadlift 1RM
WOD:
5 rounds for time:
10 HRPU
20 WallBalls(20/14)
30 Double Unders
Wednesday December 5th
WOD: AMRAP in 10 Min.
10 Ground to Overhead (75/55)
30 Double unders
Tuesday December 4th
WOD:
4 rounds for time:
15 Box Jump-overs (24/20)
10 OH Squats (95/65)
5 K2E
Monday December 3rd
Strength: 1RM Strict Press
WOD:
20 minute AMRAP
3 Hang Cleans (155/105)
6 Ring Push-ups
9 Box Jumps (24/20)
Monday November 26th
Strength: Hang Clean 3-3-3-3-3
WOD:
3 rounds for time:
6 Hang Cleans(135/95)
12 pullups
18 KB SDHP (55/35)
Sunday November 25th
WOD:
12 min. AMRAP
1 squat snatch, 1 pull-ups, 1 dip
2 squat snatch, 2 pull-ups, 2 dips
3…..
4…..
Saturday November 24th
Partner WOD:
1000M row
100 pullups
200 situps
300 squats
1000m row
Friday November 23rd
WOD:
5 rounds for time:
10 squat cleans (115/75)
20 box jumps (24/20)
10 pull-ups
No classes on Thanksgiving but a few are getting together at 9AM to a conquer “Murph”
“Murph”
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Wednesday November 21
WOD:
5 rounds for time:
20 KB Swings (55/35)
400m run
Tuesday November 20
Strength: Deadlift 5-5-5-5-5
3 rounds for time:
10 hand release pushups
15 pullups
400m run
Monday November 19
Strength: Shoulder Press 5-5-5-5-5
WOD:
5 rounds for time:
15 thrusters (75/55)
15 Sumo deadlift high pull (75/55)
Sunday Funday November 18th
WOD:
3 rounds on a 10 minute interval:
30 burpees
15 KB Swings(70/55)
12 pull-ups
Saturday November 17th
Thank you Justin Dunkin for the Pre-WOD:
2 rounds for time:
10 box jumps
10 double unders
10 cartwheels
10 forward rolls
WOD with Partner:
For time:
200 lunges
150 burpees
100 push press (95/65)
50 pull-ups
100 wall balls (20/14)
Friday November 16th
WOD:
“Cindy”
AMRAP in 20 Minutes:
5 pull-ups
10 push-ups
15 squats
Thursday November 15th
WOD:
5 rounds for time:
20 Sit-ups
15 Box Jumps (24/20)
10 Toes to bar
Wednesday November 14th
Strength: Sumo Deadlift 3-3-3-3-3
WOD:
15-10-5 Reps for time:
KB Thruster, right arm (55/35)
KB Thruster, left arm (55/35)
Sumo Deadlift (225/155)
Tuesday November 13th
WOD:
“Unbroken”
4 rounds for time:
10 pull-ups
15 KB Swings (70/55)
20 Burpees
25 Squats
Happy Monday! November 12th
Strength:
Overhead Squat 3-3-3-3-3
WOD:
7 Rounds for time:
20 Push Press (75/55)
20 Overhead Squats (75/55)
Sunday November 11th
strength: max squat clean
WOD:
5 rounds for time:
10 power cleans (115/75)
10 wall balls (20/14)
Saturday November 10th
Partner WOD:
For time:
100 pull-ups
100 KB Swings (55/35)
100 Double unders
100 Front Squats (95/65)
Friday November 9th
Strength: Max Power Snatch
WOD:
AMRAP in 12 minutes
3 Power Snatches @80% of 1RM
30 Double unders
15 KB Swings (55/35)
Thursday November 8th
WOD:
5-4-3-2-1 for time:
Deadlift (275/185)
Thruster (135/95)
Wednesday November 7th
Strength: Strict Press: 3-3-3-3-3
WOD:
2 rounds for time:
25 Ring Rows
30 Ball Slams (30/20)
50 lunges
50 sit-ups
50 burpees
Tuesday November 6th
WOD:
5 rounds for time:
20 Pull-ups
30 KB Swings (55/35)
40 Double unders
Happy Monday! November 5th
WOD:
5 rounds for time:
20 wall balls (20/14)
30 Hand release push-ups
40 Double unders
Sunday November 4th
WOD:
3 rounds for time:
10 hang snatch (95/65)
15 pull-ups
20 thrusters (95/65)
Saturday November 3rd
Partner WOD:
For time with partner:
50 burpees
200 hand release push-ups
50 burpees
200 sit-ups
Friday November 2nd
WOD:
“Morrison”
For Time:
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
KB Swing (55/35)
Thursday November 1st
WOD:
For time:
800M Run
20 Pull-ups
20 sit-ups
400M run
15 pull-ups
15 sit-ups
200M Run
10 pull-ups
10 sit-ups
Wednesday Halloween 2012
WOD:
“Diane”
21-15-9 reps for time:
Deadlifts (225/155)
Handstand Push-ups
Wear your costume and bring your awesome!
Tuesday October 30, 2012
Skill: Air Squat
WOD:
Complete as many air squats as possible in 10 minutes.
The rest of the WOD is a delicious surprise.
Monday October 29, 2012
WOD:
AMRAP 10 minutes:
Clean and Jerk, 5 reps (135/95)
Box Jump, 10 reps (24″/20″)
