*Please use http://www.thefortcrossfit.com/ for WODs, information and links from now on.
*I will keep this site probably as an online journal about my experiences in CrossFit, business and WODs.
Blur The Line
Tuesday, July 19, 2011
Gym-Nasty III
"Gym-Nasty III"
AMRAP 10
10 Box Jumps(24/20)
15 Pushups
20 Situps
Post Rounds to Comments
AMRAP 10
10 Box Jumps(24/20)
15 Pushups
20 Situps
Post Rounds to Comments
Hard work
Monday, July 18, 2011
Clean & Jerk 5x3
1. Clean & Jerk 5x3
2. Tabata Thrusters & Tabata SDHP (75/55)
Post Scores to Comments
2. Tabata Thrusters & Tabata SDHP (75/55)
Post Scores to Comments
Cousins
Friday, July 15, 2011
Earthquake
**No 7PM Class Tonight**
"Earthquake"
Five Rounds for Time of:
400m Run
5 Ground to Shoulder (Atlas Stones)
10 Pullups
Post Time to Comments
"Earthquake"
Five Rounds for Time of:
400m Run
5 Ground to Shoulder (Atlas Stones)
10 Pullups
Post Time to Comments
Team Duck
Thursday, July 14, 2011
Wheels Fall Off
**The Fort CrossFit is an official CrossFit affiliate now!!!**
-We will be switching to a more professional website designed by Matt in the next week or so.
-Like "The Fort CrossFit" on Facebook.
-Thank you for all the support! Bigger and better things to come in the future! Please spread the word!
"Wheels Fall Off"
For Time Complete:
125 Double Unders
100 Abmat Situps
75 Pushups
50 Push Press (75/55)
25 Tire Flips
Post Time to Comments
-We will be switching to a more professional website designed by Matt in the next week or so.
-Like "The Fort CrossFit" on Facebook.
-Thank you for all the support! Bigger and better things to come in the future! Please spread the word!
"Wheels Fall Off"
For Time Complete:
125 Double Unders
100 Abmat Situps
75 Pushups
50 Push Press (75/55)
25 Tire Flips
Post Time to Comments
USA
Wednesday, July 13, 2011
Jackie
**Friday, July 15th, NO 7PM Class**
"Jackie"
For Time
1000m Row
50 Thrusters (45#)
30 Pullups
Post Scores to Comments
"Jackie"
For Time
1000m Row
50 Thrusters (45#)
30 Pullups
Post Scores to Comments
Have you tried an Atlas Stone yet?...
Tuesday, July 12, 2011
Claim Jumper
"Claim Jumper"
AMRAP 10
5 HSPU
10 Box Jumps (24/20)
20 Walking Lunges
Post Scores to Comments
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AMRAP 10
5 HSPU
10 Box Jumps (24/20)
20 Walking Lunges
Post Scores to Comments
Old School
Monday, July 11, 2011
Deadlift 1RM
1. Deadlift 1RM
2. CFNE Beast of the East WOD 2
For Time:
500m Row
400m Run
Post Scores to Comments
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2. CFNE Beast of the East WOD 2
For Time:
500m Row
400m Run
Post Scores to Comments
Today is a good day to PR.
Friday, July 8, 2011
Stiff Upper Lip
"Stiff Upper Lip"
For Time:
21-15-9 Reps of
Overhead Squats(95/65)
Pull Ups
Post Score to Comments
For Time:
21-15-9 Reps of
Overhead Squats(95/65)
Pull Ups
Post Score to Comments
A Man and His Rock
Thursday, July 7, 2011
Clean and Jerk Ladder
"Clean and Jerk Ladder"
1 Clean and Jerk the 1st Minute....
2 Clean and Jerks the 2nd Minute....
Climb as high as possible.
135/95
Post Score to Comments
1 Clean and Jerk the 1st Minute....
2 Clean and Jerks the 2nd Minute....
Climb as high as possible.
135/95
Post Score to Comments
The Fort gets after "Cindy"
Tuesday, July 5, 2011
Jumanji
"Jumanji"
Complete 10,9,8.....3,2,1 Reps for Time of:
Handstand Push Ups
Pull Ups
Post Times to Comments
Complete 10,9,8.....3,2,1 Reps for Time of:
Handstand Push Ups
Pull Ups
Post Times to Comments
Results earned through effort.
Deadlift and Heavy Tabata
1. Deadlift 3x3 @ 90% 1RM
2. Tabata Air Squats and Tabata Situps(45/25)
Post Weights and Scores to Comments
2. Tabata Air Squats and Tabata Situps(45/25)
Post Weights and Scores to Comments
Are taking care of yourself by doing mobility work?
Friday, July 1, 2011
Bear Complex
"Bear Complex"
Complete 7 Repetitions of the Following Sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
This equals 1 Round.
Complete 5 Rounds for Max Load.
Rest as needed between rounds.
Cannot rest the bar on the ground.
Post Scores to Comments
Here is a video demo...
http://www.youtube.com/watch?v=0WOP9J7QPwI
Weekend Hours:
Friday July 1st-9,10am and 5,6pm
Sat, Sun, Mon-Closed. Enjoy the 4th!
Tuesday-OPEN!
Complete 7 Repetitions of the Following Sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
This equals 1 Round.
Complete 5 Rounds for Max Load.
Rest as needed between rounds.
Cannot rest the bar on the ground.
Post Scores to Comments
Here is a video demo...
http://www.youtube.com/watch?v=0WOP9J7QPwI
Weekend Hours:
Friday July 1st-9,10am and 5,6pm
Sat, Sun, Mon-Closed. Enjoy the 4th!
Tuesday-OPEN!
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