3/30/12

1.  AMRAP 8mins:

15 Box Jumps 24/20
20 Burpees

2.  Snatch tech work

*Post results to comments

 

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” – Winston Churchill

The Simple DietT-Nation

3/28/12

1.  Weighted Pull Up:  5×3, rest 1min b/w

2.  “Nancy”

5 RFT

400m Run
15 Overhead Squats 95/65

*Post results to comments

 

“Man should forget his anger before he lies down to sleep.” – Mahatma Gandhi

Hamstring PullTalk to me Johnnie

**Who’s breaking records today???  P.S…don’t bother watching past the 1:10 mark.

3/26/12

1.  15min to find Max Hurdle Hop  *compare to 1/11/12

2.  5 RFT:

5 Deadlift 275/180
15 H.R. Push Ups
20 Sit Ups

*Post results to comments

Congratulations to the winners of the 2012 CFR Open:  Nikki, Sam, “Momma Bear”, Paulie and Matt!  This was an awesome 5 weeks and everyone should be proud of the steps you’ve taken with your fitness.  We hope you all enjoyed this experience as much as we did.  Any ideas for the next competition/challenge???

 

“A man is usually more careful of his money than he is his principles.” – Ralph Waldo Emerson

How Stress Wreaks Havoc On Your Gut – And What To Do About ItChris Kresser

 

CFR OPEN 12.5

AMRAP 7mins:

3 Thrusters 100/65
3 Chest to Bar Pull Ups
6 Thrusters 100/65
6 Chest to Bar Pull Ups
9 Thrusters 100/65
9 Chest to Bar Pull Ups

If you finish the set of 9 you move on to 12, then 15 and so on.  Complete as many reps as possible in 7mins

*Post results to comments

This is it, the final Open WOD has arrived and it is a good one!  We hope you all enjoyed this 5 week battle as much as we have enjoyed watching.  Everyone has pushed themselves harder than ever before and we’ve seen some amazing performances!  Let’s finish strong today.
“Imagination has a great deal to do with winning.” – Mike Krzyeswski

3/23/12

For athletes not competing in the Open:

AMRAP 7mins:

3 Thrusters 100/65
3 Chest to Bar Pull Ups
6 Thrusters 100/65
6 Chest to Bar Pull Ups
9 Thrusters 100/65
9 Chest to Bar Pull Ups

continue this pattern for as long as possible in 7 minutes


For athletes competing in the Open:

1.  7min AMRAP @ 80%
10 Sit Ups
10 KB SDLHP
10 Lunges
2.  7min Row @ 75%
3.  Prep for 12.5
*Post results to comments

Dr. Ayesha wants everyone to perform their very best on our final Open WOD, so she is opening her doors Saturday morning for FREE A.R.T. treatment at BodyWorks in Clawson.  She will perform WOD specific treatment to make sure you crush the last WOD.  Sign up for a 10 minute time slot at the gym (there are only 6 spots so sign up quick).  She will also bring her table here for post-workout treatment…this is strictly A.R.T., there will be no chiropractic adjustments.  THANK YOU Ayesha!

We picked up our new t-shirts yesterday and they look pretty badass, just sayin.  They will be on-sale starting Saturday..or you can just win your division in the CFR Open and get one for FREE!!!

“Be miserable.  Or motivate yourself.  Whatever has to be done, it’s always your choice.” – Wayne Dyer

Motivational Crap is StupidBeastmodal Domains


Rest Day

REST DAY / MAKE UP / SKILL WORK / 12.5

*Post results to comments

 

If you know you’re not going to be able to make it Saturday for 12.5 please come in today to complete the WOD.  We’d like to be able to determine the winners after the workouts conclude on Sat.

Dr. Ayesha wants everyone to perform their very best on our final Open WOD, so she is opening her doors Saturday morning for FREE A.R.T. treatment at BodyWorks in Clawson.  She will perform WOD specific treatment to make sure you crush the last WOD.  Sign up for a 10 minute time slot at the gym (there are only 6 spots so sign up quick).  She will also bring her table here for post-workout treatment…this is strictly A.R.T., there will be no chiropractic adjustments.  THANK YOU Ayesha!

We picked up our new t-shirts today and they look pretty badass, just sayin.  They will be on-sale starting Saturday..or you can just win your division in the CFR Open and get one for FREE!!!

 

“He who is a good ruler must have first been ruled.” – Aristotle

Reebok CrossFit Games Open WOD 12.5CrossFit Games

3/21/12

1.  Back Squat:  3 reps EMOM for 5mins @ 60%

2.  For Time:

400m Waiter Walk 24/16
400m Run
200m Waiter Walk 24/16
200m Run

*If the KB hits the ground, its 10 Burpees

*Compare to 9/16/11

*Post results to comments

 

“If I am walking with two other men, each of them will serve as my teacher.  I will pick out the good points of the one and imitate them and the bad points of the other and correct them in myself.” – Confucius

What Kind Of Exercises Will I Need?Talk To Me Johnnie