CrossFit Eureka

WOD

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

It’s the sister of all heavy days!

WOD

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

The mother of all heavy days is here!

Check out this article and this one, written by our very own Amy Cirincione!  See you soon, Amy!

There will be no 10 am WOD.

Open gym at 1130.  There will be a WOD on the board.

See you at the box!

MARK!!!!!

WOD

For time:

115/85# Power clean, 21 reps

115/85# Thruster, 21 reps

Rest 1 minute

115/85# Power clean, 15 reps

115/85# Thruster, 15 reps

Rest 45 seconds

115/85# Power clean, 9 reps

115/85# Thruster, 9 reps

Nick

WOD

8 rounds for time:

10 Burpees

15 Jumping alternating lunges

20 Double unders

25 yards Shuttle sprints (5×5 yards)

Rest 90 seconds

From CrossFit.com.

Portia

WOD

Front squat

3-3-3-3-3

Post loads to comments.

Dean

WOD

Fragmented ‘Erin’

5 rounds, each for time

40# Dumbbells split clean, 15 reps

21 Pull ups

Rest 2 minutes between rounds.

Post times to comments.

The 10 am group WOD has been cancelled.

Today is the start of CrossFit Eureka’s Anaerobic Endurance for Distance Runners clinic!   Everyone who signed up should have a great time!

Open gym at 1130.  There will be a WOD on the board.  See you there!

WOD

5 rounds for time:

Run 300m

Rest 30 seconds

Run 300m

Rest 60 seconds

95/65# Squat clean thruster, 15 reps

Rest 90 seconds

Post how awful it was to comments.

Today is the last day to register for CrossFit Eureka’s Anaerobic Endurance for Distance Runners!  Do it today, call 897-3010!

WOD

5 rounds for time:

Run 400m

Rest 10 seconds

185/155# Deadlift, 21 reps

Rest 30 seconds

Post times to comments.

From CrossFit.com.

WOD

As many rounds as possible in 30 minutes of:

135/95# Push press, 7 reps

135/95# Overhead squat, 10 reps

15 Glute ham developer sit ups

After every minute of work, rest one minute.

Post rounds completed to comments.

From CrossFit.com.

Only 2 more days left to register for CrossFit Eureka’s Anaerobic Endurance for Distance Runner’s Clinic!

WOD

Using a 20 seconds work, 10 seconds rest interval, complete as many rounds and reps as possible in 24 intervals of:

24″ Box jump, 12 reps

95/65# Thruster, 6 reps

6 Bar facing burpees

Post rounds and reps completed to comments.

Adapted from CrossFit.com.

Join us for open gym at 10 today!  We will not be having a class at 1130 today.

Enjoy the weekend!

Roger and Colin

WOD

‘Cindy’

As many rounds as possible in 20 minutes of:

5 Pull ups

10 Push ups

15 Squats

Post rounds completed to comments.

WOD

For time:

20′ Rope climb, 5 ascents

135/95# Sumo deadlift hipull, 15 reps

15 Burpees

20′ Rope climb, 4 ascents

135/95# Sumo deadlift hipull, 15 reps

15 Burpees

20′ Rope climb, 3 ascents

135/95# Sumo deadlift hipull, 15 reps

15 Burpees

20′ Rope climb, 2 ascents

135/95# Sumo deadlift hipull, 15 reps

15 Burpees

20′ Rope climb, 1 ascent

135/95# Sumo deadlift hipull, 15 reps

15 Burpees

Post times to comments.

It’s not too late yet to register for CrossFit Eureka’s Anaerobic Endurance for Runners Clinic!  Email us at crossfiteureka@gmail.com for more info.

WOD

5 rounds for time:

95/65# Hang squat clean, 9 reps

95/65# Thruster, 9 reps

Post times to comments.

WOD tomorrow at 10, or join us for open gym at 1130.

Have a great weekend!

Colin, Roger, and 'Cindy'

WOD

7 rounds, each for time of:

Row 300m

Post longest and shortest times to comments.

Lauryn, Katie, Gary, Colin, Roger, and Bob

WOD

Tabata knees to elbows

Tabata squats

Post scores to comments.

Alicia

Congratulations to Gary, Cathy, Kami, and Portia, all who were recognized at the SRRC award party!

WOD

Push press

1-1-1-1-1-1-1

Then…

As many rounds as possible in 6 minutes of:

Rope pull/Chained walking lunge relay

Post times and rounds to comments.

Join us for a group WOD at 10, and Open Gym at 1130!

Have a great weekend!

WOD

18-15-12-9-6-3 rep rounds for time of:

75/55# Hang power snatch

Ring push ups

Post times to comments.

Rest, and mark your calendars for CrossFit Eureka’s next Ladies Antioxidant Party, this Friday at 630!  Thanks to Susan for hosting, all the details can be found here.

See you Friday!

Come WOD with us today at 630 am, 1230, 5, and 630 pm!

WOD

40-30-20-10 rep rounds for time:

55/35# Kettlebell swing

Squat box jump, 20″

Walking lunge steps

Between each round farmers carry 55/35# 100m.

Post times to comments.

WOD

‘Ledesema’

As many rounds as possible in 20 minutes of:

5 Parallette handstand pushups

10 Toes through rings

20# Medicine ball clean, 15 reps

Post rounds completed to comments.

Rest.