Monthly Archives: June 2012
Saturday 6-30-12
DAILY WOD
Friday 6-29-12
DAILY WOD
5 Rounds For Time
- 400m
- Deadlift x 10
- Pull Up x 10
- Push Up x 10
** Remember Saturdays WOD is at NEWNAN HIGH SCHOOL AT 9:00am
Thursday 6-28-12
DAILY WOD
Each Round is peformed for 1 Minute moving from 1 to the next with a continually running clock.
- Squat (95/75)
- Toes to Bar
- Box Jump (24/20)
- Double Unders
- Suicides (60 yards)
** Can you handle the “EXTRA CREDIT?”
wednesday 6-27-12
DAILY WOD
AM CREWS: 5 Rounds For Time
Elite:
- 10 Overhead Squats (95/65)
- 800m Run
Rookies:
- 10 Overhead Squats (45/20)
- 400m Run
PM CREW: APOLLO 13
This is a team wod where teammate #1 runs with any med ball 75 yards while teammate #2 performs SDLHP until teammate #1
Tuesday 6-26-12
What is a workout?
“A workout is 25% perspiration and 75% determination. One part physical exertion and three parts self-disipline.
A workout is a personal triumph over laziness and procrastination. The mark of an organized, goal-oreinted person who has taken charge of his or her destiny.
A workout makes you better today than you were yesterday. It strengthens the body, relaxess the mind and toughens the spirit. Work out regularly, you problems diminsh and your confidence grows.
A workout is a wise use of time and an investment in excellence. It is a way of preparing for life’s challenges and proving to yourself that you have what it takes to do what is necessary.
A workout is a key that helps unlock the door to opportunity and susccess. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.
A workout is a form of rebirth. When you finish a good workout, you don’t simply feel better. You feel better about yourself.
Push Press (95/65)
Backward Sled Drag Farmer Carry (60/40)
Monday 6-25-12
DAILY WOD
Warm Up for the week:
- 25 KB Swings
- Turkish Get Ups x 5 ea side
- 10 Push Ups
- 5 Inch Worms
- 5 Sumo Squat to “Y” Stand
- 50 Band Pull Aparts
“Wood“
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
***Beginners will perform 3 “SCALED” rounds for time***
- 200 meters
- 10 burpee box jumps (16/20)
- SDLHP (65/45)
- Thruster (65/45)
- Rest 1 minute
Exercise Demos======> http://crossfitnewnan.com/?page_id=354
Post total time to comments.
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.
EXERCISE VIDEO OF THE WEEK: Turkish Get Up
In a throwback video from our old gym Joel Powell demonstrates the Turkish Get Up (TGU) with the 100lb KB
Saturday 6-23-12
DAILY WOD
“Blake“
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
Friday 6-22-12
DAILY WOD
Strength: Using 80% of your true 1RM perform 5×5 of Deadlifts
** warm up sets are 50% & 60% then perform 5 “WORKING” sets
Met Con: AMRAP 15
- Turkish Get Ups 5 each side
- KB Swings x 10 (1.5 pood)
- Pull Ups x 10
Thursday 6-21-12
Daily WOD
Bench Press: 5-5-5-5-5 @ 80%
Rope Climb: 10 Total Ascents
21-15-9
- Sewer Cap Row
- Double Unders
- Sewer Cap V-Up
- Wall Ball
Wednesday 6-20-12
Daily WOD
Complete For Time:
800m run
40 hand release push ups
40 games sit ups
400m run
30 hrpu
30 gsu
200m
20 hrpu
20 gsu
Upon completing the WOD you’ll then perform 1 prowler suicide (90/50) and 1 down and back prowler sprint. SELL OUT!!
This one is a mental one guys
