cf180

The Games

2012-01-08T11:01:00.001-05:00

2011-10-30T11:04:00.000-04:00

Coming Friday, Nov 18th 5:30 PM and Sat AM the 19th at 9am!!!!

2011-08-13T12:18:00.000-04:00

DG2

2011-08-07T15:35:00.004-04:00

Our second annual DG2 was a fantastic success. A special thank you goes out to Joy and Jason Kaylor for hosting the event for the second year. Secondly, thank you Jessica and Aaron for the fantastic grub....Brent was talking about Aaron's meat all night.

GARAGE SALE TIME!!!

2011-07-31T10:36:00.002-04:00

THURSDAY & FRIDAY 8am-1pm 8/4 & 8/5
C.A.R.E.S. Keychains will be sold for $3 in support of the WOUNDED WARRIORS.
Accepting donations until Wednesday and any help offered for set up on Wednesday night would be VERY APPRECIATED! Tables needed also, please mark with your name.
Thanks gang! 3 MORE ROWERS for Fall/Winter, hope, hope!!!

MDM - Memorial Day Murph

2011-06-01T19:54:00.001-04:00

2nd annual Memorial Day Murph

2011-05-29T09:26:00.001-04:00

Come one come all Monday 10am, @ the box....let's make this year bigger & better.
C.A.R.E.S. keychains will be on sale for $3.

Keep the momentum rolling....

2011-05-25T20:19:00.001-04:00

Thank you all who came out to our Saturday & Wednesday bring a friend....massive success

2011-05-07T00:12:00.001-04:00

Bring a Friend is Back

2011-05-07T00:05:00.001-04:00

Hunt Easter Eggs For Time

2011-04-22T21:00:00.002-04:00

180 Will be closed Sunday.....See you all on Monday

Happy Easter

Focus & Intensity

2011-03-19T14:14:00.002-04:00

Here Come the Games

2011-02-22T23:44:00.004-05:00

8-week Impact

2011-01-30T10:13:00.001-05:00

What kind of impact can each of us have on our fitness in 8 weeks. Well, we're about to find out.... Whether it be the 3 minute domain....the 7-10 or 15 plus, each of us has our work cut out for us!! Set your sights high.

If your burpees were in the 30's, aim for mid to high 40's. If you already hit the 40+ mark, why not 50? A few of us hit the high 50's and yes even the 60's...But no one hit 70!!!

Rowing tells the same tale. 7:37 is the best 2000 meters, but many were in the 8's and others the 9's....put together a plan and crush the C2 into submission...

Then we have the dreaded chipper....

50-40-30-20-10-20-30-40-50 enough said......attack it!!!

I'm excited to see everyone set their sights on measurable objectives that will directly demonstrate improved fitness!!! We all have our own starting line....3.2.1 GO!!!!

Stay Tuned - We will host the six week sectional!!!

2011-01-27T09:59:00.002-05:00

Great Lakes Invitational

2011-01-16T22:47:00.001-05:00

Our CF180 crew came out in droves to support our athletes....Tons of folks came throughout the day...thanks to all that came out!!!

-- Post From My iPad

Snow Rules

2010-12-13T22:05:00.001-05:00

Keep in mind that if there is a 2hr Lebanon School delay that the box will open at 11 for a 11:30 am WOD. If there is no school, check the website. Our plan is to be on normal hours if school is canceled.

Good Vid of Heavy Hang Clean (Bad Audio)

2010-11-28T20:56:00.002-05:00

Note how he Rotates into power position....Jumps....Full Extention

Also note the landing....

C.A.R.E.S. supports the Wounded Warrior Project

2010-11-15T14:26:00.004-05:00

Check back soon for details

Thank you to the 180 CREW

2010-11-13T18:50:00.003-05:00

Thanks to all that helped with our Fall Garage Sale.....

Set-up
Selling
Cleanup

We couldn't have done it without a ton of help. We have our eye on some awesome new equipment and will add some new tools for torture ;)

First CF180 Garage Sale

2010-11-01T14:31:00.003-04:00

Time to clean out your house for the holidays! We will be having a 180 GROUP garage sale on Saturday, Novemeber 13th from 8am-1pm.
90% of the proceeds will go towards the "winter equipment fund" (i.e. C2 ROWERS!!) and 10% will be donated to the Caring Center for the Holiday needs in the community. We will take anything you want to get rid of, preferably in good shape and working! Also, Winter coats and clothes would be ideal, we will try it again in the spring and include warm weather clothing.
If you are able to help organize on Friday, lend a table, and/or take money that morning we would love the help! Plan on a WOD that day immediately following clean up and close of the sale, we'll celebrate our earnings!! If you know of big ticket items that should be mentioned in the newspaper ad, please write it down or even just add a comment to this post by next TUESDAY!
Thanks so much for all of your support!!!

Welcome yet another Crossfit Baby!

2010-10-21T10:07:00.001-04:00

Jessica and Aaron Wilhoite are the proud parents of a new baby girl....Claire Elizabeth, born yesterday.. CONGRATS!!

Logo

2010-09-24T12:59:00.003-04:00

Hey all.....I'd like some of our creative CrossFit crew members to submit to me or April your idea for a CF180 logo for the website...t-shirts etc....

I will mention this at our upcoming WOD's, but let the creative juices flow...

New Content

2010-09-12T21:23:00.002-04:00

Check out the WOD page for a great stretching vid....and a new page for our PALEO challenge

Meredith made the CrossFit main affiliate page

2010-09-08T17:30:00.003-04:00

Click the link
http://www.crossfit.com/cf-affiliates

Fitness and Diet can change your life!!!!!

2010-09-05T16:11:00.003-04:00

Saturday was Grand

2010-09-04T13:52:00.001-04:00

Our grand opening was a smashing success....we worked out over 75 people in our 3 sessions. Check back soon for pics.

400m
50 sit-ups
40 air squats
30 pushups
20 box jumps
10 burpees
400 m
1 round for time

-- Post From My iPad

The Video

2010-09-02T10:13:00.003-04:00

Thank you, thank you, thank you

2010-09-01T23:00:00.002-04:00

I wanted to thank everyone that helped us get to this day. Our first WOD was awesome. I can only imagine what we are in store for Saturday at the Grand Opening!

Opening Day

2010-08-30T23:39:00.001-04:00

Please keep in mind that the WOD for Wednesday is 6pm. We will be on our new schedule Thursday.

-- Post From My iPad

First WOD

2010-08-26T18:46:00.003-04:00

Yes, the day has almost arrived. Our first WOD at "The Box" will be Wednesday September 1st at 6pm. Our normal PM schedule will provide for two evening WOD's at 5:30 and 6:30, but for day #1 we will kick off our new crib at 6pm.......

Excitement is building....

2010-08-17T22:25:00.001-04:00

Why are you excited about CF180's new home?

Post your thoughts to comments....

September 1st is fast approaching

2010-08-04T23:46:00.002-04:00

Keep coming back to the website for news about our grand opening and information about upcoming events at CF180.......Experience the Sport of Fitness and Release the Athlete Within!!!!

New Link to daily WOD's

2010-07-25T23:35:00.003-04:00

Things are a changin'.......take note that there is a link on the top of the right column that will take you to a new Daily WOD page. I want to make the www.crossfit180.com home page more friendly for new folks to learn about our fantastic CF180 family.

Saturday

2010-07-24T10:23:00.001-04:00

180 WOD
Team Murph
Alternate 400's for one mile
5-10-15
Box, pushup, air squat
Split 20 rounds
One more shared mile

- Posted using BlogPress from my iPhone

Friday

2010-07-22T23:43:00.005-04:00

180 Buy In
5x5 Deadlift

180 WOD
400M
12x Bear Complex 95/65
400M
8x Bear Complex 115/80
400m
4x Bear Complex 135/95
post time to comments

**notes - 1 Bear complex = one power clean, front squat, pushpress, back squat & push press. The combination of these movements is one complex

Check out the great Vid!!!!
http://media.crossfit.com/cf-video/Promo_WhatIsCF_Heber.wmv

Wild and THIRTY!!!

2010-07-20T15:51:00.004-04:00

HAPPY 30TH BIRTHDAY ANASTASIA!
(you all can thank her for this one!) Ha!

180 WOD

10min AMRAP

200m Run
30 push ups
15 Goblet squats

REST 30 SEC

10min AMRAP

1 Stair Lap
20 Med Ball v-ups
10 Thrusters 95/65

REST 30 Sec

10min AMRAP

Burpee Broad Jump width of basketball court
30 Double Unders/90 singles
10 OHS 95/65

Tuesday

2010-07-20T07:45:00.001-04:00

180 WOD
50 walking lunges
40 sit-ups
30 wallball
20 box jump
10 pullups
3 rounds for time

- Posted using BlogPress from my iPhone

Monday WOD

2010-07-19T20:49:00.003-04:00

Tonight kicked ass, if I don't say so myself. 30 CrossFitn' die hards
leavin' it all out there

180WOD
buy-in
Grace
30 ground to overhead 135/95
Post weight & time to comments

Cash out
10 round 10 burpee challenge
Post reps completed

-- Post From My iPad

Monday - Only the Cool CrossFit!!!!!

2010-07-19T12:32:00.002-04:00

Saturday Spades

2010-07-17T10:24:00.002-04:00

Partner card game
HEARTS.....Burpees
DIAMONDS.....SDHP
CLUBS......wall ball
SPADES.....Situps

JOKER....200M OR LONG STAIR LAP

180 CASHOUT

Hold plank as long as possible

Friday - Total

2010-07-15T23:25:00.000-04:00

Properly warm up for each lift
Find 1 rep max
Strict shoulder press
Back Squat
Deadlift
After warm up sets, you only get three attempts at each movement. Do them in any order, but complete a movement before you move to the next

-- Post From My iPad

Christmas in JULY!!!

2010-07-13T23:17:00.006-04:00

12 days of Christmas!!!

1 - short run (150m)

2 - Burpee Broad jump (big jumps, only 2 of them)

3 - Thrusters 95/65

4 - Bench dips (get good depth!)

5 - Box jumps

6 - KB swings

7 - sit ups

8 - jumping air squats

9 - push ups

10 - walking lunges (each leg)

11 - wall ball

12 - Power squat cleans (preferably from floor)

Tuesday CHEST!

2010-07-13T00:35:00.003-04:00

180 WARM UP

10 PVC pass thrus
10 PVC Thrusters
10 PVC OHS
10 PVC Good Mornings

10 Bench press 95/45
10 Bench press 115/65

180 WOD

5 Rounds

Max Bench reps 155/95

10 Pull ups

10 Knees to Elbows

180 CASH OUT

3 rounds

5 Handstand push ups

5 Ring Dips

No time component today, focus on form and technique!

Record weight and # of reps for bench

On CashOut.....do your best to work on both movements

helpful hints......place 1 or 2 ab mats under your head on handstands, lower only until you feel mat then press up.....when doing dips, focus on rings close to your body and use your legs to kip into a complete lock out on elbows

Monday - It's not that complicated!!!

2010-07-12T19:22:00.000-04:00

180WOD
Team of 5
Partner 1 - Run 300
Partner 2 - Pushups
Partner 3 - KB sdhp
Partner 4 - Burpee Side Jump
Partner 5 - Rest
Runner sets the pace... When they finish run, rotate to next station. Team will accumulate total number of reps in 22 min AMRAP

-- Post From My iPad

Ez breezy Saturday

2010-07-10T13:43:00.000-04:00

180 WOD
In 8 minutes
5 rounds Cindy
Remaining time max reps box
2 min rest
In 8 min
3 DL 225/155
5 burpees
5 rounds
Remaining time
Max reps kb swing
2 min rest
In 8 min
Max stair laps
Rest 2 min
In 8 min
10 thrusters 45/65
10 v-ups
5 rounds
In remaining time max wall ball

-- Post From My iPad

Friday

2010-07-08T23:30:00.000-04:00

April & Becky's pull ups look great!!!!!!

180 WOD

5 pullups
10 burpees

10 rounds - every 3 minutes perform 6 x 135/95 push press until 10 rounds are complete

**notes - the push press is to full lock out & Becky, the pull ups are also full extension ;)

-- Post From My iPad

BIRTHDAY WEEK!!

2010-07-08T11:41:00.001-04:00

REST DAY FOR ALL THE BIRTHDAY 180 WARRIORS!

JOSH WILLIAMS 4TH

JILL DAVIS 6TH

JAMIE LAWSON 8TH

HOPE YOU ALL HAD A FABULOUS WEEK!!

Wednesday

2010-07-07T20:49:00.000-04:00

180WOD
With a partner carry various pieces of equipment around the gym. As a team, carry 500 pounds. Between runs women do 15 pushups guys do 20

-- Post From My iPad

Tuesday - We do functional movement - Isolate this!!!!!!

2010-07-05T23:39:00.000-04:00

180 WOD

Round 1: 95/65 on all barbell movements
15 Thrusters 95/65
15 pullups
15 Squat Cleans- Hang or Power
15 Pullups
15 Clean & Jerks
15 Pullups
rest 3 min

Round 2: 115/80
10 Thrusters
10 Dips - normal or using rings
10 Squat Cleans
10 Dips
10 Clean & Jerks
10 Dips
Rest 2 minutes

Round 3: 135/95
5 Thrusters
5 Hand Stand Pushups (HSPU)
5 Squat Cleans
5 HSPU
5 Clean & Jerks
5 HSPU

Notes: Weight goes up each round.....scale as needed

**For Squat Clean...Movement begins at thigh or the ground
**For Clean and Jerk....Movement begins at thigh or ground....Basic clean without the squat. Finish with a push press overhead. This is two distinct movements - Clean...get your balance then press overhead.
** For HSPU, simply get into a handstand with your feet on the wall and hold for 5 count....If you can, slightly bend your elbows and do 5 mini pushups....Those that can, go as deep as possibe. A full rep would have your head touching the ground.

By the way....ENJOY

-- Post From My iPad

Monday - Fireworks

2010-07-05T19:44:00.000-04:00

"ETA" Eva's little sis

400
30 wallball
30 KB
5 rounds

- Posted using BlogPress from my iPhone

Saturday - hurry, gotta mark my spot

2010-07-03T11:02:00.001-04:00

180 WOD
TEAM OF 3 AMRAP
2 burpees each square in sidewalk around to alley then run to finish 400
Repeat with 5 airsquats

- Posted using BlogPress from my iPhone

Friday

2010-07-01T23:30:00.000-04:00

180 Buy In
8 minute EMOM
3 squat clean or 3 snatch 135/95 or heavier

Then

180 WOD

800 meters
Rest 5 min

Then

30 squat cleans or snatch 53/75
30 wall ball
Three rounds for time

-- Post From My iPad

Thursday - have a great rest day

2010-06-30T23:08:00.000-04:00

-- Post From My iPad

Wednesday Class WOD!

2010-06-30T21:50:00.002-04:00

180 WOD

Walking lunges bball court (NO WEIGHTS!)
15 burpees
9 Goblet squats
6 push press 115/65
200 M run

AMRAP 18 min

Due to limited time tonight, we need to hit this one hard and fast!!!

Don't forget! Wednesday PM WOD moved up to 5:30...get loose when you get there, no excuses!

2010-06-30T01:30:00.001-04:00

Tuesday

2010-06-29T05:30:00.000-04:00

180 WOD
Cindy
5 pullups
10 pushups
15 air squats
AMRAP 20 min
Make this a good benchmark. Strong FULL movements for the full 20 minutes

- Posted using BlogPress from my iPhone

Monday

2010-06-28T19:42:00.001-04:00

180 WOD
5:00
400m
Remaining time till 4:30 ground to overhead - rest 30 sec till 5 min
Repeat with
KB
V-UPS
Finish with Burpees
Score is total # of reps
- Posted using BlogPress from my iPhone

LOVE IS IN THE AIR!!!

2010-06-28T00:05:00.002-04:00

Congratulations to our first 180 newlyweds!

Christy Rutherford took Jason Labrie's hand in marriage on Friday, June 25th!

Best of luck and many years of happiness to you both, along with killer WODS to get you there!!!
(That means you too Jason!!!)

Sat - dirty 50

2010-06-26T10:46:00.002-04:00

180 WOD
20 box
20 pushup
20 kb
20 situps
20 dubs
20 dl 135/95
20 air squat
20 wall ball
20 burpees
back through at 15, 10 & 5

Friday - it's all fun and games till you wear a cut off t-shirt sleeve as a hat all night

2010-06-25T00:21:00.000-04:00

180 Buy In
3 heavy thruster 155/115
emom (every minute on the minute)
-start the clock and perform 3 heavy thrusters in the first minute....3 more in the second etc....for 10 minutes. 30 total thrusters

Then

9 thrusters 95/65 (these should feel light now;)
12 pullups
400
5 rounds

Post thruster weight from buy in & time to comments

-- Post From My iPad

Fran...Sman....This is our Future

2010-06-24T13:23:00.001-04:00

Wednesday - partner 100 (the easy way)

2010-06-23T20:47:00.000-04:00

180 buy in
Work up to three working sets of back squat
10-8-5

180 WOD
Partner runs 200 other partner
300 air squats
200 pushups
100 sit-ups
50 push press 115/65

-- Post From My iPad

Just a thought

2010-06-22T22:08:00.000-04:00

I saw this great t-shirt from CrossFit CapOp: It just says “Kill That Voice.”

You know what they’re talking about: The voice in your head that has always been with you, right from the early days. It tells you that you can’t do this, that you’re not strong enough, fast enough, smart enough, skinny enough, pretty enough, or sexy enough. It tells you to stop, to wait, to slow down, to quit.

Kill that f*****.

I mean it. Kill it. Today, in your WOD, stomp that voice. Stomp it good and hard so it never wants to come back. Grind its face into the dirt with your kettlebell and beat the everlovin’ sh** out of it. Go hard, go fast, go heavy. Give everything you have. Give everything you ever had. Do it for yourself, for who you were way back when — back when you were a kid and somebody told you to be a “good girl and play nice” or “let the girls win” or “don’t blow your own horn.” Remember all those well-intentioned (and some not-so-well-intentioned) folks who ever gave you the idea that it was okay to be less than you really are. They were wrong. Most of all, do it for who you want to be — and, maybe, for who you want your kids to be.

When you finish your workout today, don’t just put the barbell down. Throw the barbell down. Throw it down with every last shred of energy you have left and yell “Take that mother******!” (Or “Sweet potatoes” or “Jerks” or whatever the heck you like to say. Swearing is always optional.) But yell something. Be aggressive. Terrify that voice. Kill that voice. Kill it dead and don’t let it come back. You’re better than that voice. Start living like you are.

..

-- Post From My iPad

Tuesday - close encounters

2010-06-22T00:12:00.000-04:00

180 WOD
21-15-9-6
SDHP 95/65 (sumo dead lift high pull)
box
Bench or ring dips
Suicide or burpees

**notes-between the rounds do the suicide. You will do a total of 4 suicides. If day camp is there do burpees instead.

-- Post From My iPad

Monday couplet

2010-06-21T20:46:00.000-04:00

180 warm up
Work up to 3 power cleans that you can complete in 40 seconds

180WOD
2 teams A & B
AMRAP 18 min
Complete as many 200's as possible carrying a piece of equipment. Between runs record what you carried and we will total the pounds carried by each team

-- Post From My iPad

Saturday

2010-06-19T10:30:00.001-04:00

180 warm up
Throw kb as hard as you can onto the basketball court
Drop 95lb barbell from rack
3 rounds for time

180 WOD
TEAM of 4
6 squat clean
9 wall ball
12 kb
5 rounds
Then
6 thrusters
9 wb
12 kb
4 rounds
Etc....3rd round do ohs
2 rounds, do push press
1 round snatch

-- Post From My iPad

Friday - How Pat got her bump

2010-06-17T23:22:00.003-04:00

180 Warm Up
5 min Double under practice
10 PVC Thrusters
10 pass throughs
10 push ups
stair lap
3 rounds

180WOD
EMOM pullups
1st minute - 1 pullup
2nd minute - 2 pullups
etc...till you fail to get the total number of prescribed pullups in a given minute

BURPEES ROCK!!

2010-06-16T21:24:00.002-04:00

180 WOD

Ladder 10-2 (thankfully evens only)

Deadlift 185/135
Burpee Broad Jump
Wallpie....Burpee-med ball clean-wallball
Burpee Box jump
Good ole' regular burpees
Stair lap (one time only after each set)

So, 10 of each movement, stair lap, 8 of each movement, stair lap....6,4,2!

Tuesday

2010-06-15T01:57:00.001-04:00

180WOD

5x5 heavy back squat-after a few warm ups hit 5 heavy sets

Then

100 double unders for time
Plus some clean or snatch skill work. Go light and work on explosive form

-- Post From My iPad

Monday Night Madness!!!

2010-06-14T21:48:00.004-04:00

3 groups....All doing 4 little WODS!

Last exercise in each segment is for the first 3 or 4 people done in each group.
Points given out per section if you are in the last movement of the set.

First....
50 sit ups
50 push ups
400 M run
40 Box jumps (3 people only) (others in group get to rest until the last jumper is finished, then set #2 starts)
(3 pts)

5 rounds NO BAR CINDY (5 burpees, 10 push ups, 15 air squats)
200 M run
50 Wall balls (4 peeps only)
(1 pt)

2 stair laps
2 bball length walking lunges
40 KB swings (4 peeps only)
(3 pts)

800 M run
30 ball slams
50 Thrusters 65/45
(2 pts)

Total points if you make it to last movement....most points possible 9......GOOD LUCK!!

REST AND RECOVER

2010-06-13T18:22:00.003-04:00

THANKS TO JOY AND JASON KAYLOR FOR HOSTING THE 1ST ANNUAL (HOPEFULLY) CROSSFIT 180 DRUNKGAMES!! EVEN THO THE RAIN CHANGED THE EVENINGS EVENTS TO INDOORS WE ALL SEEMED TO ENJOY OURSELVES!

WE ARE SO PROUD OF OUR CF FAMILY FOR THE FAITH YOU HAVE IN US AND THE EFFORT YOU PUT OUT
FOR YOURSELVES! THANKS FOR LETTING YOUR HAIR DOWN LAST NIGHT AND CELEBRATING THE HARD WORK YOU PUT OUT EVERYDAY!!! LET'S HIT IT EVEN HARDER THIS WEEK!!

Saturday Teamwork

2010-06-12T09:57:00.002-04:00

180WOD - in teams of 4
400

then

2 partners
10 wallball
10 KB
10 rounds (5 each)
2 partners
10 clean 85/65
10 pushpress
10 rounds

400 meters

then rotate & repeat

finish with 400

Friday - Day Camp Counselor

2010-06-10T23:27:00.000-04:00

180WOD

5x5 Bench Press

Then

17 min AMRAP
5 pushups
10 Box
15 Airsquat
1 Deadlift at 80% 1Rep Max

Post rounds completed & weight

-- Post From My iPad

Partners are our best friends!

2010-06-09T22:31:00.003-04:00

180 WOD

Partners 30/30....each working for 30 seconds then switching

FIRST.....Double Unders / Singles...4 rounds each

THEN....Box jumps
Thrusters 65/45
Sit ups
Jumping Air Squats

..........4 rounds at each station (rotating every minute...30 sec for each partner)

THEN....Wtd. Walking lunges down length of bball court 25lb/10lb plate
Run plate back to partner for them to go....2 ROUNDS EACH

tuesday

2010-06-08T00:20:00.003-04:00

180 WOD
1,3,5,7,9
Pullup
Pushup
Goblet Squat
Run 400
10,8,6,4,2
Pullup
Pushup
Goblet
Run 400

monday fubar

2010-06-07T19:33:00.003-04:00

180 WOD - team of 4
3-6-9-12
225/155 deadlift
during ladder & while partners are lifting 25 burpees

then

3-6-9-12
135/95 squat clean
25 more burpees

then

3-6-9-12
135/95 ground 2 overhead
25 more burpees

Saturday

2010-06-05T10:20:00.000-04:00

180 WOD - 3 man or 4 man team Card game
diamond-pull up
Club-KB
heart-jumping air squat
Spade-v up
Run through deck
400 meter run as a team
Run through deck again

-- Post From My iPad

A BIG HAPPY BIRTHDAY TO LAN!! FRIDAY FUN!!

2010-06-03T23:33:00.004-04:00

180 WOD

Pay Attention, ha!

Top of min...5 burpees...then...
100 bench press 135/65

i.e....5 burpees then you get 10 bench reps in before min 2,
5 more burpees at top of min start 11,12,13 etc. until 100

(Possibly do first part of WOD downstairs...pause clock and start it up again upstairs for next 2 movements)

REPEAT with 100 Wtd Walking lunges 45/25 (again 5 burpees to start each minute)

REPEAT with 100 Hang Cleans 95/65

Record time and weight used.

Have fun!!!

Wednesday - What's left in your tank?

2010-06-02T21:08:00.000-04:00

180 WOD
Stair lap
5 burpees
10 box
15 KB
20 med ball clean
25 thrusters
Steady pace... Very little rest. For your set of thrusters you can not break the set. Your score is your number of unbroken thrusters complete at the end of this chipper. Goal is all 25

3 rounds

-- Post From My iPad

Tuesday - The Day After

2010-05-31T23:29:00.001-04:00

For those that participated....WOW....Who knew CrossFit could be so fun!!!! I think the park will see more of CF180

180 Warm-Up
Jump rope, squat, med ball clean
Get good and warm...stretch

180 WOD
1-10 ladder Deadlift
10-1 ladder burpee over your bar

**notes - Deadlift is not to heavy. At most 225 for guys, 155 ladies.... Scale as needed.
Round 1 - 1 DL, 10 burpees(the jump on the burpees is over your bar
Round 2 - 2 DL, 9 burpees
Round 3 - 3 DL, 8 burpees etc....

-- Post From My iPad

Memorial Monday

2010-05-30T22:11:00.001-04:00

Welcome to Murph!!!!!!
Meet at the park bandstand at 10am

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

-- Post From My iPad

Saturday team WOD

2010-05-29T10:39:00.000-04:00

180WOD - Team of 5
AMRAP 20 min
400 meters one at a time
225 wallball- one team member working at a time
Then
Box
SDHP
V-Ups
Three team members working at any time. Max reps of each movement with 3 partners working at a time

Score lowest total on three movements

-- Post From My iPad

Friday - You want some candy?

2010-05-27T22:02:00.001-04:00

180WOD
3 snatch 135/115/95/65 you choose
15 wallball
10 rounds

**note: If you're not comfortable with your snatch, substitute heavy power clean....

-- Post From My iPad

Freakin' Kettlebell

2010-05-26T20:14:00.000-04:00

180 WOD - 4 person team
Plate relay
10 Clean & Jerk - Long stair lap
4 corner KB 400
1st corner 100 burpees
2nd corner 200 air squats
3rd corner 100 burpees
4th corner 200 air squats

-- Post From My iPad

Tuesday Relay for Life

2010-05-25T19:52:00.000-04:00

180 Warm Up
3 min max pushups

Then

Modified FGB
wallball
KB
box
Situp
Double unders
1 min each station, 1 min rest between rounds - 3 rounds

-- Post From My iPad

Tuesday early bird

2010-05-24T23:24:00.000-04:00

5x5 back squat

Then

Skill work:
Pullups
Ring dips
Ring pushups
Double unders
You choose

-- Post From My iPad

Monday

2010-05-24T20:30:00.000-04:00

180 warm up
1-10 partner ladder
Squats
Pushups

180WOD
Thrusters 65/95
Ball Slams
200m
6-9-12
AMRAP 20 min

-- Post From My iPad

HAPPY 46th BIRTHDAY, BRENT!

2010-05-23T09:16:00.003-04:00

180 WOD

2010-05-22T10:24:00.001-04:00

"LVR Senior Scramble"
400m
600m
46 pushups
46 situps
46 sidejumps
46 burpees
46 KB
46 walking lunges
Complete in any order for time

-- Post From My iPhone

Friday

2010-05-20T23:53:00.000-04:00

"Fame"

180WOD
20 pullups
20 Double Unders
20 sit-ups
15 pullups
20 Double Unders
20 sit-ups
10 pullups
20 Double Unders
20 Sit-ups
5 pullups
50 Wall-Ball

-- Post From My iPad

Wednesday workin' hard

2010-05-19T15:51:00.002-04:00

CONGRATS TO CASEY SPENCER.......NEW BABY IS HERE....AMELLIA JEAN!

180 WARM UP
Turkish Get UPS
Ring dips

180 WOD

Team of 5

400 M run
Box jumps
Shoulder press 115/75
Air squats
Turkish get ups, alternating arms every 2 reps

2 rounds

Runner is the factor of changing exercises.....
Keep a running total of each movement.....
4 numbers to add together in the end

Tuesday

2010-05-18T05:34:00.000-04:00

180WOD

3x3 Power Clean

THEN

9 deadlift
6 squat clean
3 push jerk
7 rounds for time

All movements at same weight....go heavy with control (recommend 155/115)

-- Post From My iPad

Monday's all Aces

2010-05-17T20:56:00.000-04:00

180WOD
Hearts - KB
Diamonds - Wallball
Clubs - pushups
Spades - burpees
Joker - team 200

1 deck 2 people, complete the deck as fast as possible

-- Post From My iPad

Super Saturday!

2010-05-15T17:23:00.002-04:00

180 Partner WOD

Walking Weighted lunges length of bb court (4 times each)
400 M run
10 rounds (5 each - 1 partner working at a time) 5 Burpees - 10 push ups -15 air squats
400 M run
10 rounds (5 each) 5 leg drop/lifts - 10 med ball V-ups - 15 sit ups
400 M run
10 rounds (5 each) 5 jumping air squats - 10 box jumps - 15 bench dips
400 M run

Friday

2010-05-13T23:08:00.000-04:00

180 skill

3x5 hang clean

Then

180 WOD

20 burpees...then

135 / 95 hang or power clean x 10
200
5 rounds

50 double unders

**note: 20 burpees to start and 50 dubs to end are not part of the 5 rounds

-- Post From My iPad

Thursday - He dreams of fuzzy bunnies

2010-05-12T22:07:00.001-04:00

Enjoy the rest day

-- Post From My iPhone

Wednesday - Jesus that was hard!!!

2010-05-12T20:11:00.003-04:00

click to enlarge

180 Skill
OHS
Form and Function

180WOD
21 Wallball
15 SDHP
9 OHS 85-65
short stair lap
AMRAP 20 min

Tuesday

2010-05-11T00:13:00.003-04:00

180 WOD

3 sets of 5 deadlift
Work up to the 3 working sets. For the 3 sets of 5, form first...no bouncing and include a slight pause at the bottom of the movement between your 5 reps

then

10 - Body weight Deadlift
10 - pullups
10 - double unders
3 rounds for time

Monday - Happy Hour

2010-05-10T19:22:00.001-04:00

180 Skill
Medball Clean

180 WOD
50 box
40 KB
30 Burpees side to side
20 medball clean
10 push jerk 95/135
Then 20-30-40-50 back the way you came but sub 40 lunges for medball clean

-- Post From My iPhone