120519

Sat, 19 May 2012 21:25:24 -0400

This is a busy WOD to orchestrate so everyone help organize and make it go smoothly. Have Fun, DJ

The WOD is a 21 Minute AMRAP partner WOD and is as follows:
200m run with med ball (rx will be 20/12lb)
21 Box Jumps (24/20)
200m run with ball
21 KB-SDHP (70/55)
200m run with ball
21 Wall Balls to 10’ using same med ball that you run with
200m run with ball
21 Wtd AbMat Situps using same med ball that you run with
200m run with ball
21 Kettlebell swings (1.5/1)
200m run with ball
21 Pushups
WOD can be modified for everyone to participate based on ability.
Partners split reps/sets however they want.
Partners share ball carry however they want, swapping out as desired.
Partners do all runs together. (Walking partner walks out until running partner turns around, then walks back while partner returns.)
“21 Gun Salute” WOD (modified) By Matt Stein of CFG’boro
Post rounds completed to comments.

120518

Fri, 18 May 2012 20:53:08 -0400

7 min AMRAP:
10 burpees
10 Kettlebell Swings 1.5/1 pood
exactly 3 minute rest, then
7 min AMRAP:
10 Tire Flips
10 SlamBalls 35/25

Post total reps to comments.

120517

Thu, 17 May 2012 20:33:01 -0400

Does anyone want my spot in the White Squirrel 5K. I get a free registration as a sponsor and I’m not running this race. Let me know by Friday!!!!

Yoga starts Wednesday!

Saturday WOD with Tim leading is ON at 10am.

Thursday WOD:
"Brian"
Three rounds for time of:
15 foot Rope climb, 5 ascents
185/135 pound Back squat, 25 reps

From HQ: Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs).
Post time to comments.

Enlarge image
U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

WOD Demo with Christy Phillips and Gretchen Kittelberger - video [wmv] [mov] [HD mov]

120516

Wed, 16 May 2012 22:29:10 -0400

Tabata:
Jingle Jangles
T2R
SlamBall
Row for Cal
True Pushups

Post low score sum to comments.

YOGA IS ON!!!!! Please check my YOGA page for details!!

120515

Tue, 15 May 2012 09:33:16 -0400

"Jag 28"
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each**
28 Strict Pull-ups***
Run 800 meters

From HQ: Jeff Leonard 18:58.
** May sub DB or BarBell
*** Beginner scale by omitting second set of PullUps.
Post time to comments.

Enlarge image
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

WOD Demo with CrossFit Pleasanton - video [wmv] [mov] [HD mov]

120514

Mon, 14 May 2012 20:43:08 -0400

Miss you Mandy; Congrats on finishing your semester Angela.

Congratulations to all our Graduates: Hayley, Sara Jerome, and CJ!

Jeremy will be out Monday and Wednesday, so the 7 am class will see me...I’m Not a morning person, so be patient with me...:-)

Yoga should be starting soon...Probably Wednesday evenings. Keep an ear out!

WOD:
1000m row
100 Wall Ball shots 20/16

(work out in heats of six people about 10 minutes apart)
Post time to comments.

120512

Sat, 12 May 2012 21:09:26 -0400

Open Gym 9am til noonish.
Come do your own WOD from one recently that you have missed or one you’ve always had your heart set upon. I’ll be in and out of the gym because i’ve got a Co-Op order with frozen foods to pick up sometime... See you in the AM, DJ.

120511

Fri, 11 May 2012 22:31:41 -0400

AM Classes do Thursday WOD.

Foundations group:
Warmup:
400m Med ball run

WOD
75 WalBall shots

PM Classes:
3 rounds for time:
20x Clean and Jerk 95/75
20x Burpees

Post time to Comments.

5-10 min of Skill work HSPU and GHD sit ups if you desire.

120510

Thu, 10 May 2012 22:16:25 -0400

Ten rounds for time:
100 m Farmer’s carry 45/35
100 m Run
30 seconds rest

Post times to comments.

120509

Wed, 9 May 2012 23:51:57 -0400

2012 CrossFit Games Regional: Individual Event 3
Four rounds for time of:
*100 pound* Dumbbell snatch, 10 reps
200 foot Sprint**

From HQ: Lucas Parker 3:40, Chase Daniels 4:17, Azadeh Boroumand 5:13 (70lb db).

WOD Demo with Chase Daniels at the South East Regional - video [wmv] [mov] [HD mov]

* we will scale the snatch to 65 Rx+/55 RxM/45 RxW
* 200 feet is to the storm drain and back.
Post time to comments.

120508

Tue, 8 May 2012 22:55:29 -0400

"Christine"

3 Rounds of:
500m Row
12 Bodyweight Deadlift
21 Box Jumps 20"

Post time to comments.

120507

Mon, 7 May 2012 15:14:02 -0400

With a continuously running clock (timer 4), do one push-up and one Sit-up the first minute, two push-ups and two sit-ups the second minute, three push-ups and three sit-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Post number of minutes successfully completed for each exercise to comments.

For Tuesday, get ready for Dumbell Snatches.

120505

Sat, 5 May 2012 22:41:45 -0400

Saturday Oly lifting clinic 9am-especially for beginners. Everyone welcome.
WOD at 10am-come on down!

120504

Fri, 4 May 2012 23:01:18 -0400

AM WODs do Thursday Tabata. May sub Ring rows for pullups/regular pushups for Ring Pushups/etc.

PM WOD: How’s this for an original spinoff...?
“Frope”
7x Rope Climbs
21x DB Thruster 55Rx+/45Rx men/35Rx women
5x Rope Climbs
15x DB Thruster
3x Rope Climbs
9x DB Thruster

Post time to comments.

120503

Thu, 3 May 2012 13:55:35 -0400

Saturday AM at 9: Olympic lift starter clinic. open to all members, especially beginners. Saturday WOD follows at 10am.

TABATA Thursday
Situps
Ring Pushups
Ring Pullups
Row Cal
Slam Ball

Post sum of lowest scores to Comments.

120502

Wed, 2 May 2012 10:38:05 -0400

Back in the days at the Club...A lot of changes!

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

120501

Tue, 1 May 2012 11:30:08 -0400

Well, Mandy is off to Chapel Hill for a few months to FINISH her degree. Congratulations! We will look forward to her being back with us in the near future! We’ll miss you!

Congratulations to Jo and Jordan from the AM classes for both achieving their 5 unassisted Pullups! This was a goal for both of them; now they’ll have to raise the bar a notch!

WOD:
10-9-8-7-6-5-4-3-2-1
25# Renegade Man-makers
Toe 2 Bar/rings
Box Jumps

Post time to comments.

120430

Mon, 30 Apr 2012 19:02:58 -0400

GodSpeed to Davis and Allie as they take off for new jobs in Colorado! We will certainly miss Davis in the AM Class--he’s been involved with CrossFit Brevard since the earliest days over at the Brevard Rock Gym. They are hoping to sell their house here so shout out if you know anyone who might be interested!

For time:
100 m Walking Lunge
800 m run
100 air squats

Post time to comments.

120427

Fri, 27 Apr 2012 12:03:19 -0400

21-15-9 reps of: 225/145 pound Deadlift Calorie Row

Post time to comments.

120426

Thu, 26 Apr 2012 12:44:37 -0400

Tabata Time!
Air Squats
Wall Ball Situps
Cal Row
Box Jumps
Tire Flips

Post Total Reps to comments. There are just over two months left in our comment comtest!!! Post well and ofter!

Cool article on Exercise and Brain Strength. Thanks Tom!

120425

Wed, 25 Apr 2012 22:51:21 -0400

AM Class: do Tuesday WOD in heats of four every 12 minutes or so.

PM Classes:
Warm up to 2RM, then
Back Squat 2-2-2-2-2-2-2 reps
with adequate rest between.
Post loads to comments.

120424

Tue, 24 Apr 2012 11:23:42 -0400

It’s a new day! New light on eternal hope!
With that said, Gym is open as usual!

WOD:
Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

Post loads to comments.

120423

Mon, 23 Apr 2012 10:29:05 -0400

Attention: 8:30 WOD is cancelled due to and unforseen trip to Virginia. Feel Free to come in and Row or workout on your own, but there will not be a coach there. You may call me for the door code if you’d like to come in on your own. Sorry for the inconvenience--thank you for your understanding.

“FRUN” or “FROW”
For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

* If weather is inclement: ”FROW” substitutes 500m, 375m, 250m rows for the runs.

Post time to comments.

120421

Sat, 21 Apr 2012 22:55:53 -0400

10 am WOD is ON!

120420

Fri, 20 Apr 2012 22:56:47 -0400

AM classes do Thursday’s WOD

PM classes:
Here’s a take off on Blueridge CF’s “Death Star”
7 Min AMRAP 3x SDHP 70/55
3x Burpees
then 6x/6x, 9x/9, 12/12, 15x/15x, 18x/18x, 21x/21x...

Three Minute rest

7 Minute AMRAP
3x Slam Ball 35/25
3x KBS 70/55
then 6x/6x, 9x/9, 12/12, 15x/15x, 18x/18x, 21x/21x...

Post completed rounds to comments.

120419

Thu, 19 Apr 2012 20:53:18 -0400

I need input on putting together a Tire Flip Fund raiser for Jeremy Myers, who is gradually recovering for a serious motorcycle accident two weeks ago. I’d like to come up with the challenge, then have folks raise support in the form of donations and pledges, then schedule the various shifts of “Flippers”. I need ideas on all aspects and help in all areas. This is really important to me, because I think that this is the kind of issue in which our CrossFit community can really make a difference. Not only are there Medical Bills collecting every day, there is a new baby on the way too!! Let’s do this!!! Let me hear ASAP--john@crossfitbrevard.com

Thursday WOD:
For time:
Run 800 meters
10 rounds of the couplet:
Push-up, 10 reps
Ring row, 10 reps
Run 800 meters

Post time to comments.

120418

Wed, 18 Apr 2012 22:41:41 -0400

METCON:
Partner WOD
500m Row / 500m Row
400m Row / 400m Row
300m Row / 300m Row
200m Row / 200m Row
100m Row / 100m Row
200m Row / 200m Row
300m Row / 300m Row
400m Row / 400m Row
500m Row / 500m Row
*Teams consist of 2 athletes, may scale to 5-1 series rather than entire pyramid. Scale=1500m each, full=2900m each.
**One athlete rowing at a time
***One rowing machine per team ****Score total time

120417

Tue, 17 Apr 2012 21:57:26 -0400

David Owen gets our thanks too for giving his time up as a Marine Reservist working the MudRun. I think he had a good time yelling at everyone!! Thanks for your service to out Nation in every way David!! Will Wilkinson also ran Saturday. He’s been at the gym several times and ran a great race with the “Leading Coefficients.” Way to go Will! Did anyone else run that is part of our community? Let me know, and I’ll mention them here! Anyone for a fall race?? Save Sept 29, 2012 if you’re interested!!!

Tuesday WOD:
AMRAP in 10mins:
135/95lb Ground-to-Overhead

Post completed reps and weight to comments. Please don’t forget that the Spring Comment Competition is still on and ANYONE (except the last winner) can win!!! Get on those comments!!!

120416

Mon, 16 Apr 2012 10:01:45 -0400

Congrats to everyone who went out for the Mudrun!!! Taylor Perez, Melanie Jones, CJ Campbell, John Clark, Tim Worley, Ian Phillips, JohnDavid Clark, Angela Ratkowski, Alicia Phillips, Sarah Wilson, and Mandy Martin. I’m proud of you! Special congrats to our B-town team that placed third overall!!!! Awesome job Jon Ricketts, Mitch Caldwell, Taylor Bridges, and Alex Jerome!! David Owen gets our thanks too for giving his time up as a Marine Reservist working the MudRun. I think he had a good time yelling at everyone!! Thanks for your service to out Nation in every way David!!
Deez Gunz (8)
31:55
BUDGET BAPTISM (655)
31:57
CrossFit B-town (12)
32:22
Here’s a link to all the results:
2012 spring & fall results | Greenville Mud Run

Today’s WOD
FGB Style for three rounds and total reps. 1 Minute rest between rounds. Clock runs continuously.
1 minute stations of:
Thrusters 75/55
Toes to Rings
Slam Balls 35/25
KB Swings 55/35
Pushups

Post total reps to Comments.

120413

Fri, 13 Apr 2012 21:24:21 -0400

For time:
400m run
10 Wallball shots 20/12
300m run
20 Wallball shots
200m run
30 Wallball shots
100m run
40 Wallball shots

Post times to Comments.

120412

Thu, 12 Apr 2012 21:36:31 -0400

"Erin"
Five rounds for time of:
45/25 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.

120411

Wed, 11 Apr 2012 21:14:44 -0400

AM Classes do Tuesday WOD

PM Classes, from CF Football-
Complete for time:
150 Push Ups
*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.
Post times and number of penalties to comments.

120410

Tue, 10 Apr 2012 22:58:22 -0400

Little Rowing WOD...Don’t be scared!

120409

Mon, 9 Apr 2012 22:46:52 -0400

TABATA TIME
Sum of LOW scores
Timer 1

DB Front Squats 55/35
Hand release Pushups
Ring rows
KB SDHP 2/1.5
Flutter Kicks

Post Scores to comments.

120407

Sat, 7 Apr 2012 23:22:03 -0400

Anyone tired of regular WODs? Let’s have game day!! We are Probably going to play HOOVER BALL and have Tug-of-War. If you’re desperate for a different WOD, then I’ll set you up! See you at 10am!!

120406

Fri, 6 Apr 2012 10:07:57 -0400

Normal hours Friday and Monday. Saturday, 10am WOD is ON! It will not an OB Course, probably a Hero...

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Post times to comments.

120405

Thu, 5 Apr 2012 12:06:11 -0400

From CF Football:
As many rounds as possible in 8 minutes:
5 DB Burpees - 45/25 lbs
10 Ball Slams - 35/25 lbs

Post total rounds completed to comments.

120404

Wed, 4 Apr 2012 21:34:35 -0400

WOD TBA based on weather. All you scaredy cats who skipped today WILL get to do the Lunge wod eventually! And it should happen without getting struck by lightening--I need you all alive!

Please ask around if ANYBODY needs Lifeguard training!! Just let me know.

Also Don’t forget the Cool afterschool 3:30-4:00 M-W-F class for Middle and High School students. Affordable at $35 per month. Spread the word!!!

120403

Tue, 3 Apr 2012 11:43:10 -0400

Fran was done! Due to lightening and rain in the area the lunges are put off. They are not gone however.

21-15-9
Thrusters 95/75
Pullups

Post time to Commments.

120402

Mon, 2 Apr 2012 20:45:58 -0400

CONGRATULATIONS to Tammy for her completion of the Cooper River Bridge run Saturday. Chip time 1:25:21; rock on Ms. Tammy!!!! We’re proud of you!

Distance 10K
Clock Time 1:52:29
Chip Time 1:25:21
Overall Place 25486 / 36705
Gender Place 13525 / 21789
Division Place 1047 / 1886
Age Grade 40.1%
5K 0:44:39
P

WOD
5 minute AMRAP of:
10x KB Swing 2/1.5
5x Burpees
1x 200 FOOT sprint (road and back)
Follow the 5 minutes of work with exactly 3 minutes of rest then repeat twice more for a total of three 5 sets.

Total rounds completed to comments.

120331

Sat, 31 Mar 2012 20:59:00 -0400

Obstacle Course #2
Roaring Fire
Monster trucks
Clashing steel
Rapeling cliffs
Raging rivers

Post times to comments.

120330

Fri, 30 Mar 2012 19:59:43 -0400

Tabata:
MedBall--Wall Situps
Pushups
Wtd Jingle Jangles @12 feet
Row for Calories
Box Step ups

120329

Thu, 29 Mar 2012 22:12:38 -0400

Thursday WOD
Work up to 1RM Deadlift
then 7 sets of Max reps @ 85%.
3 minute recovery between sets.

Shooting for an Obstacle course on Saturday, 10 am.

Congratulations to everyone who came out for the running WOD Wednesday! Good work was done!

120328

Wed, 28 Mar 2012 21:53:19 -0400

"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile

Post time to comments.

120327

Tue, 27 Mar 2012 13:33:49 -0400

For Nathan...

Complete as many rounds and reps as possible in 15 minutes of: 15 Slam Ball 35/25 12x Push press 75/55 9 Toes-to-bar

Post rounds to comments.

120326

Mon, 26 Mar 2012 19:28:24 -0400

Above: One of our own dealing with a wreck right in front of the gym...Way to go Michael Owens!!

From a year or so ago on CFHQ:
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
 In any case, stay moving for at least 12 minutes.
Post results to comments.

120324

Sat, 24 Mar 2012 21:25:44 -0400

NO OBSTACLE COURSE TODAY.

WOD: Complete for time:
800m run followed by:
100 KB Swings - 2 pood/1.5 pood* 100 Ring Rollouts*
interrupted by:
3 Burpees EMOM

*This maybe broken up in any order.
Post times to comments.

120323

Fri, 23 Mar 2012 19:40:29 -0400

Hero Workout on Saturday AM, 10 o’clock.
Obstacle Course will be postponed due to nasty weather today interfering with setup. Thanks, DJ

AM Class do Thursday’s WOD.
Friday’s WOD:
Three rounds for time of:
Row 500 meters
25 Heavy wtd sit-ups (sub 20GHD)
10 foot Rope climb, 3 ascents

Post time to comments.

120322

Thu, 22 Mar 2012 13:47:06 -0400

Obstacle Course on Sat, 10 am...

Today’s WOD
15 min AMRAP
9x Deadlift 155/105
12x Pushups (hand release)
15x Box jumps 24/20

Post rounds completed to comments.

120321

Wed, 21 Mar 2012 20:32:42 -0400

Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups

From HQ: Graham Holmberg 3:29.

Post time to comments.

And from Gordon:
John,
I have a recreation volleyball team (Team Murray) and need people to play. Would you open it up to the Crossfit team? I have attached a schedule and the next game is @ 6:30 Monday(games are every Monday) at the Rec. Dept. My greatest need is next monday because I will be in Germany all next week.
I will talk more about it on Wed.
Thanks a bunch!
Gordon