SPC CrossFit » WOD (Hudson) http://www.spccrossfit.com Summit Portage County Crossfit Tue, 07 Sep 2010 09:00:03 +0000 en hourly 1 http://wordpress.org/?v=abc 9/7… Pull and Row and Pull Some More… http://www.spccrossfit.com/?p=3873 http://www.spccrossfit.com/?p=3873#comments Tue, 07 Sep 2010 09:00:03 +0000 Sepi http://www.spccrossfit.com/?p=3873 Warm Up: TC

Skill: Muscle Snatch 6×2

Click here to view the embedded video.

WOD

  • 35 Pull Ups
  • Row 2k
  • 35 Pull Ups
]]> http://www.spccrossfit.com/?feed=rss2&p=3873 0 9/6/10… Kalsu… http://www.spccrossfit.com/?p=3836 http://www.spccrossfit.com/?p=3836#comments Mon, 06 Sep 2010 14:00:06 +0000 JP http://www.spccrossfit.com/?p=3836 Warm-up:

  • Do what you have to do…

Skill:

  • No skill work today…

WOD: KALSU

  • 100 Thrusters 135/95
  • 5 Burpees on the minute
  • Go until the thrusters are done

Not a lot of finishers but a whole lot of effort! Way to push it!

Click here to view the embedded video.

Three cheers for the Burpeezela!! Brrrrrraaaaaaaaarrrrwwwwwwwooowwwoooww…

]]> http://www.spccrossfit.com/?feed=rss2&p=3836 8 9/4… The Clean Mile… http://www.spccrossfit.com/?p=3746 http://www.spccrossfit.com/?p=3746#comments Sat, 04 Sep 2010 11:50:08 +0000 JP http://www.spccrossfit.com/?p=3746 Warm-up:

  • Trainer’s Choice

Skill:

  • No skill work on Saturdays

WOD: The Clean Mile…

  • Teams of TWO
  • 135/95 lb. Overhead ONE MILE walk/run around building (split it up any way you need to)
  • Every time the bar falls below forehead level each team member must do five power cleans

Enjoy!

Click here to view the embedded video.

Niz is rippin’ it out!

]]> http://www.spccrossfit.com/?feed=rss2&p=3746 4 9/3… The Leg Burner… http://www.spccrossfit.com/?p=3720 http://www.spccrossfit.com/?p=3720#comments Fri, 03 Sep 2010 08:00:47 +0000 Sepi http://www.spccrossfit.com/?p=3720 Warm Up: TC

Skill: Sumo Deadlifts 6×2

WOD

  • Part 1:
  • 1-10-1-20-1-30
  • Back Squats
  • Part 2:
  • Row 1k
]]> http://www.spccrossfit.com/?feed=rss2&p=3720 1 9/2…Tabata 300 http://www.spccrossfit.com/?p=3728 http://www.spccrossfit.com/?p=3728#comments Thu, 02 Sep 2010 08:00:00 +0000 Sepi http://www.spccrossfit.com/?p=3728 Warm Up: TC

Skill: 3-Position Snatch 7×1

WOD

  • 300 Reps
  • Alternating Tabata
  • KB Swings
  • Sit Ups
  • Box Hops
  • Push Ups

*  You will perform each each exercise in an alternating Tabata format. So you do as many swings as possible in 20 seconds, then 10 sec rest, as many sit ups in 20 seconds, 10 second rest, etc. You will perform this alternating tabata until you accumulate 300 total reps.

]]> http://www.spccrossfit.com/?feed=rss2&p=3728 2 9/1… Double Dead Burpee Balls… http://www.spccrossfit.com/?p=3717 http://www.spccrossfit.com/?p=3717#comments Wed, 01 Sep 2010 08:00:29 +0000 Sepi http://www.spccrossfit.com/?p=3717 Warm Up: TC

Skill: Double Unders 5-10 Minutes

WOD

  • 4 Rounds
  • 8 Deadlifts (275/195)
  • 12 Burpees
  • 16 Wall Balls
  • 20 Double Unders
]]> http://www.spccrossfit.com/?feed=rss2&p=3717 1 8/31… Run This to the Cleaners… http://www.spccrossfit.com/?p=3715 http://www.spccrossfit.com/?p=3715#comments Tue, 31 Aug 2010 08:00:41 +0000 Sepi http://www.spccrossfit.com/?p=3715 Warm Up: TC

Skill: Tall Snatch 6×2

WOD

  • 15 Power Cleans (155/105)
  • Run 400m
  • 12 Power Cleans
  • Run 400m
  • 9 Power Cleans
  • Run 400m
  • 6 Power Cleans
  • Run 400m
  • 3 Power Cleans
  • Run 400m

UPDATE:

A post-WOD admission of guilt from the Snatchmaster!

Click here to view the embedded video.

]]> http://www.spccrossfit.com/?feed=rss2&p=3715 4 8/30… So You Think You Can Jerk? http://www.spccrossfit.com/?p=3712 http://www.spccrossfit.com/?p=3712#comments Mon, 30 Aug 2010 08:00:51 +0000 Sepi http://www.spccrossfit.com/?p=3712 Warm Up: TC

Skill: Thrusters 5×3

WOD

  • 5 Rounds
  • 30 Air Squats
  • 12 Push Jerk (135/95)

*This workout has a twist, come in and find out what it is

]]> http://www.spccrossfit.com/?feed=rss2&p=3712 2 8/28… Come Tackle the Lake… CrossFit Style! http://www.spccrossfit.com/?p=3700 http://www.spccrossfit.com/?p=3700#comments Sat, 28 Aug 2010 10:37:44 +0000 JP http://www.spccrossfit.com/?p=3700 Don’t forget that there are no sessions at The Barn or Twinsburg Fitness Center today. Instead of meeting there, we’ll be taking our WOD public and going to the boathouse of Silver Lake. Here’s the flyer that’s been put out there.

Session times are the same as always, 8am and 9am and we’ll be meeting at the boathouse (turn right off of Rt. 59 from Kent (left off of Rt. 59 from Cuyahoga Falls) onto Silver Lake Blvd. (the only traffic light in Silver Lake). Just look for the trailer by the lake.

What’s the WOD?

Come on over and find out!

More-than-likely there will be a WOD that includes a swimming/non-swimming option. So bring a towel if you think you may want to add a swim to your rounds.

See you there!

***UPDATE***

So what WAS the WOD?

5 Rounds…
15 Med Ball Cleans
15 Wall Balls (without the wall – throw it high and catch it)
20 OH Plate Lunges (45/25)
300m Row, Run or SWIM (the first SPC WOD with a swim in it!)

Oh boy!

]]> http://www.spccrossfit.com/?feed=rss2&p=3700 3 8/27… Hell Week: Chelsea http://www.spccrossfit.com/?p=3679 http://www.spccrossfit.com/?p=3679#comments Fri, 27 Aug 2010 08:00:01 +0000 Sepi http://www.spccrossfit.com/?p=3679 Warm Up: TC

Skill: KB Bar Presses 5×3

WOD

  • Chelsea
  • On the Minute for 30 Minutes
  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats
]]> http://www.spccrossfit.com/?feed=rss2&p=3679 2