CrossFitCarmel.com

WOD: Saturday 19, May 2012

maximum05 — Sat, 19 May 2012 03:37:54 +0000

Let’s have some fun today. We have our regular classes and then we have a party/wod at noon! There is a wod at noon today so if you are wanting to participate in that then you might want to go easy at the 9am or 10am class if you are participating…I heard it is a hard one…it needs a 20 minute cap…:-)

9am Hopper WOD

10am Coaches Choice WOD

11am OnRamp

Noon Party/WOD!

WOD: Friday 18, May 2012

Brenda — Fri, 18 May 2012 02:33:10 +0000

TGIF!

Skill: Snatch work

Strength: Snatch 2×7

WOD: Team Tabata

1. Row while teammate does sit-ups:score=meters + sit-up

2. Med ball slams while teammate does jumping squats:score+medball slams+ jumping squats

CFE WOD: Thursday 17, May 2012

chrism — Thu, 17 May 2012 17:23:59 +0000

Field trip! Tonight we’re heading back to cool creek for a trail run. Meet at the gym by 6:30 or the park by 6:45!

WOD: 25 minute “group” run

We may or may not have penalties tonight so keep that in mind if you’re considering doing the 5:30 & 6:30 back to back.

WOD: Thursday 17, May 2012

Brenda — Thu, 17 May 2012 02:28:07 +0000

Ready for a fantastic day!

Strength: 3RM Deadlift

WOD: 4 rounds

70% deadlift 7 reps

10 box jumps 24/20

10 ( each leg) weighted walking lunges 45/25

WOD: Wednesday 16, May 2012

maximum05 — Wed, 16 May 2012 02:50:25 +0000

Here we are at “no bar” Wednesday and we have a great AMRAP for you via Derek’s pen. So have fun!

WOD: 20 min AMRAP
400 m Run
10 KB Swing 50/35
20 Wall Balls 20/14
30 DU (3 to 1)

I leave you with a fun shot of one of your coaches!

CFE WOD: Tuesday 15, May 2012

chrism — Tue, 15 May 2012 11:32:57 +0000

Tonight we will be doing 400 repeats with a 2:1 rest period. This is my gold standard distance for consistency, so you can be certain that there is some sort of allowable deviation and a “penalty” is you exceed that threshold.

We may try to find a track tonight, just for a change in scenery, but still meet at the gym and if we have a place to go, we will all go as a group.

WOD: 8×400 (2:1 Rest)

WOD: Tuesday 15, May 2012

maximum05 — Tue, 15 May 2012 01:13:55 +0000

Great work done today by great people!

Skill: Burgener Complex
Strength: 7×2 power cleans

WOD:
4 Rounds for Time
70% of Power clean : 10 reps
12 pull-ups

Project GLOC 2012 Video

maximum05 — Mon, 14 May 2012 18:00:03 +0000

Here is the culmination of all you efforts forever remembered on video thanks to Jonathan at Wentworth Images. Enjoy!

WOD: Monday 14, May 2012

maximum05 — Mon, 14 May 2012 01:09:13 +0000

After coming back from the Central East Regionals I can’t wait to get back to the weights and wods. I hope if you were not able to go the regionals that you at least were able to view them on ESPN3. They were a ton of fun!

Skill: Pistol progressions

Strength: 5 RM Back Squat

WOD: 8 min AMRAP
70% 5RM Back Squat – 5 reps
Burpee Box Jump – 9 reps

WOD: Sunday 13, May 2012

Brenda — Sun, 13 May 2012 01:05:32 +0000

Happy Mother’s Day to all of our CrossFittin’ Momma’s out there!

1pm: Coaches Choice

2pm: Open Gym