Workout of the Day

WOD 6/4

5 Rounds
7 Power Snatches (95 lbs, 75 lbs)
15 Ring Dips
200 M Run

Whats your perspective?

“Murph” Day is Saturday! Here is a rundown for how things will work:
– To participate you must bring in a donation for the Naval Special Warfare Foundation or donation receipt from the NSWF website

– The workout will run from 9 AM – 12 Noon, Heats will start every half hour. You will be responsible for your own warm-up

– We will have food and drinks after the final heat has finished.

img_0311Um, has anyone seen this girl?

AM Results  
Jennie 12:23 (25lb, Blue Band, 200m Row)
Michelle 8:09 (15lb Hang Power Snatch, Pike Dips)
Kristin 12:49 (45lb, Blue Band)
Rob 12:08 (75lb)
Bill 10:39 (25lb Hang Power Snatch, 7xPike Dips, 100m Row)
PM Results  
Michael N/A
Sherman 14:32 (Blue Band)
Matt 12:45
David 13:10 (35 lb Hang Power Snatch, White Band)
Seth 10:56 (65 lb)
Stacey 13:41 (White Band)
Betsy 13:27 (55 lb, White Band)
Aurelia 14:14 (15 lb Hang Power Snatch, Blue Band)
Mel 13:48 (55 lb, White Band)
Keir 11:57 Rx
in Workout of the Day 293 comments

WOD 6/3

Hang Clean
3-3-3-3-3

What protein to eat

This isn’t just any old protein. Find something that was living… that had a face and a soul…. kill it and bring its essence into your person. -Robb Wolf

“Murph” Day is Saturday! Here is a rundown for how things will work:
– To participate you must bring in a donation for the Naval Special Warfare Foundation or donation receipt from the NSWF website

– The workout will run from 9 AM – 12 Noon, Heats will start every half hour. You will be responsible for your own warm-up

– We will have food and drinks after the final heat has finished.

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Team 7:30 makes their triumphant return!

AM Results
Kristin 35, 45, 55, 65, 75×2
Megan C. 35, 45, 55, 65, 60F
Melanie 45, 55, 65, 75, 85×2
Rob 75, 85, 95, 105, 115
Stephen 95, 115, 125×2, 125, 135
Jennie 55, 55, 55, 55, 55×2
Lyzz 55, 55, 55, 65, 75
Andrew 95, 115, 125, 135, 145
Daniel 95, 115×1, 105, 110×2, 110
PM Results
Tazia 25, 30, 35, 40, 45
Ryan 105, 115, 125, 135, 145
Payne 85, 95, 95, 95, 105
Michael 95, 115, 135, 145, 155
Tristy 75, 80, 85, 90, 100
Dave 45, 55, 60, 60, 60
Ashley 55, 60F, 60, 60, 65
Stacey 75, 80, 86, 90, 100
Betsy 60, 65, 70, 80, 85F
Mechelle Skill Work
Smeth 95, 105, 115, 125, 135
Seth 95, 105, 115, 125, 135
Sherman 135, 155, 175×1, 165, 170×1
Boone 135, 155, 175, 185, 195
Aurelia 35, 45, 55×2, 50×2, 50×2
BWOD (40 Wall Balls, 500 M Row)
Michelle 3:55 (10 lb)
Chris 3:51 (10 lb)
in Workout of the Day 262 comments

WOD 6/2

75 Wall Balls (20 lb, 15 lb)
75 Box Jumps (24″, 20″)

Whole Grains? No Thank You…

You just never give up, no matter how hard the challenges are, and observe this world with a healthy dose of criticism and don’t just follow the herd like somebody else might do.

-Renny Harlin

“Murph” Day is less than a week away! Here is a rundown for how things will work:

– To participate you must bring in a donation for the Naval Special Warfare Foundation or donation receipt from the NSWF website

– The workout will run from 9 AM – 12 Noon, Heats will start every half hour. You will be responsible for your own warm-up

– We will have food and drinks after the final heat has finished.

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AM Results          
Andrew         12:21 (15 lb)
Rob         7:15 (15 lb, 20″)
Kristin         10:41 Rx
Daniel         8:56 (15 lb)
PM Results          
Wes         7:05 Rx
Bill         8:04 (50x10lb 8′, 50×14″)
Payne         9:59 (15lb)
Dave         11:05 (15lb)
Stephen         9:19 (15lb)
Melanie         6:46 Rx
Betsy         7:09 Rx
Stacey         6:20 Rx
Ashley         7:59 (50x15lb, 14″)
Seth         9:36 Rx+I-Beam WB
Anna         8:21 (10lb, 14″)
Smeth         8:33 (15lb)+I-Beam WB
Julian         8:03 (10lb, 20″)
Mechelle         12:11 (10lb, 14″)
Aurelia         11:40 (10lb, 14″)
Keir         10:42 Rx
Boone         6:18 Rx

in Workout of the Day 3 comments

WOD 6/1

21-15-9
Rack Press (65 lbs, 45 lbs)
Step-ups (24″ 65 lbs, 20″ 45 lbs) 
Burpees 

Vitamin D

Before you begin a thing, remind yourself that difficulties and delays quite impossible to foresee are ahead…. You can only see one thing clearly and that is your goal.  Form a mental vision of that and cling to it through thick and thin.– Kathleen Norris

“Murph” Day is less than a week away! Here is a rundown for how things will work:
– To participate you must bring in a donation for the Naval Special Warfare Foundation or donation receipt from the NSWF website

– The workout will run from 9 AM – 12 Noon, Heats will start every half hour. You will be responsible for your own warm-up

– We will have food and drinks after the final heat has finished.

img_1127

AM Results          
Laura         10:49 (20 lb DBs, Unweighted Steps, Knee Burpees) 
Megan C.         9:28 (25 lb, Knee Burpees)
Jennie          9:23 (25 lb, Knee Burpees) 
Stephen         13:48 (55 lb)
Andrew         16:28 (20″)
PM Results          
Tazia         9:14 (15 lb, Unweighted Steps)
Ryan         9:38 (45 lb)
Kristin         13:44 Rx
Rob         10:53 (45 lb)
Melanie         9:48 (25 lb)
Mark         9:41 (45 lb)
Boone         9:13 Rx
Stacey         10:06 Rx
Tristy         12:25 (Press)
Joe         11:52 Rx
Mechelle         11:21 (15 lb)
Linda         9:48 (15-12-9, 15 lb, Squat Jumps
Smeth         11:32 (55 lb)
Anna         10:55 (25 lb)
Aurelia         12:19 (15 lb Knee Burpees)
BWOD          
Payne         3:45 (40 15 lb Wall Balls, 500 M Row)

in Workout of the Day 265 comments

WOD 5/30

Team WOD

2 Rounds
10×10 Yard Sprints (per person)
100 Squats (Team Total)
100 Partner Pull-ups (Team total)
100 Yard Sprint (per person) 

Experience is the child of thought, and thought is the child of action. –Benjamin Disraeli

img_1068

Results          
Laura and Seth         15:02
Megan and Melanie         10:49
Daniel and 45 lb Barbell         13:56
in Workout of the Day 266 comments

WOD 5/29

3 Rounds
400 M Run
20 Box Jumps (24″, 20″)
20 DB Snatches  (55 lb, 35 lb)

Success is simple. Do what’s right, the right way, at the right time. –Arnold H. Glasow

What the Fat!!!

Workout in the Park with Westlake CrossFit HERE

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Megan, hopefully this finds you sippin some sweet Italian wine… have fun in Europe!

 

Results          
Megan C.         12:55 (15 lb)
Jennie         14:49 (24″ Step Ups, 15 lb) 
Blake         14:55 (35 lb)
Kim         15:07 (12″, 5 lb)
in Workout of the Day 259 comments

WOD 5/28

Deadlifts
3-3-3-3-3

Then…

8×100 M Sprints
45 Seconds Rest

A man paints with his brains and not with his hands. –Michelangelo

Paleo Starters Guide

**Announcements**
“Murph” Day is less than two weeks away! To get a head count, please either bring by your donation receipt to the gym or RSVP to the comments on the event page.

Our friends from CrossFit Westlake are hosting a free Workout in the Park on Saturday.  We will still be holding our regular Saturday class, but Boone will be at the park if anyone is interested or has a friend they want to introduce to CrossFit. Info HERE.

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AM Results      
  Deadlifts 100m – min 100m – tot
Jennie 75lb, 95lb, 105lb, 115lb, 125lb 13s 108s
Andrew 195lb, 215lb, 235lb, 245lb, 255lb 13s 111s
Boone 315lb, 315lb, 315lb, 315lb, 315lb 8s 69s
PM Results      
  Deadlifts 100m – min 100m – tot
Coy 145, 165, 185, 215, 225 18s 160s
Mel 120, 135, 145, 155, 160 17s 137s
Blake 300, 315, 345, 370, 385 16s 143s
Tristy  175, 185, 195, 205, 210 20s  165s
Betsy 155, 165, 175, 185, 190 18s 154s
Stacey 175, 185, 195, 205, 205 17s 140s
Ashley 145, 155, 160, 165, 165 21s 186s
Mechelle 95, 95, 100, 105, 105 23s 192s
Aurelia 95, 105, 105, 105, 110  28s 242s

in Workout of the Day 327 comments

WOD 5/27

WARRIOR WEDNESDAY

“Josh”
21 Overhead Squats (95 lbs)
42 Pull-ups
15 Overhead Squats (95 lbs)
30 Pull-ups
9 Overhead Squat (95 lb)
18 Pull-ups

SSG Joshua Hager

Opportunities multiply as they are seized. –Sun Tzu

**Announcements**
 “Murph” Day is less than two weeks away! To get a head count, please either bring by your donation receipt to the gym or RSVP to the comments on the event page.

Our friends from CrossFit Westlake are hosting a free Workout in the Park on Saturday.  We will still be holding our regular Saturday class, but Boone will be at the park if anyone is interested or has a friend they want to introduce to CrossFit. Info HERE.

img_1132

AM Results
Jennie 5:18 (25 lb, Jump)
Megan C. 6:13 (25 lb, Jump)
Laura 7:30 (25 lb, Jump)
Lyzz 9:05 (45 lb, Jump)
Andrew 9:16 (65 lb, Jump)
Daniel 13:11 (55 lb)
PM Results
Coy 13:12 (65lb, Jump)
Melanie 9:17 (45lb, Jump)
Boone 11:09 Rx
Tristy 8:23 (65lb, Jump)
Art 9:27 Rx
Betsy 8:36 (45lb, Jump)
Stacey 9:50 (65lb)
David 8:50 (35lb, Jump)
Smeth 11:07 (85lb)
Ashley 10:58 (45lb, Jump)
Mechelle 12:45 (15lb, Jump)
Anna 12:35 (25lb, Jump)
Aurelia 9:14 (15lb, Jump)
Wes 10:17 Rx
in Workout of the Day 573 comments

WOD 5/26

5 Rounds
5 Squat Cleans (135 lbs, 95 lbs)
5 Thrusters (135 lbs, 95 lbs)
50 Yard Sprint

To persevere, trusting in what hopes he has, is courage.  The coward despairs.
-Euripides

Gary Taubes

**Announcement**  all AM warm-ups will start on the 1/2 hour (6:30, 7:00, 7:30, etc.)

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AM Results
Jennie 5:52 (45 lb ROM)
Laura 6:19 (45 lb ROM)
Megan C. 6:10 (45 lb)
Andrew 7:49 (65 lb)
Blake 10:48 (105 lb)
Meredith 8:04 (35 lb)
Stephen 7:44 (75 lb)
PM Results
Melanie 9:19 (65 lb)
Coy 8:59 (4 Rndsx45lb)
Wes 6:59 Rx
Jake 6:28 (45 lb HPC)
Anna 5:38 (35 lb HPC)
Aurelia 5:42 (25 lb HPC)
Mechelle 7:07 (5 Rndsx10/10 PVC HPC)
Julian 6:36 (45 lb HPC)
Boone 7:56 (115 lb)

in Workout of the Day 4 comments