CrossFit Eureka

Carol and Katie

Join us for our free group WOD at 10!

Open gym at 1130.

Have a great weekend!

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

WOD

‘Diane’

21-15-9 rep rounds of:

Deadlift, 225#

Handstand pushups

Post times to comments.

Check out the picture in the link.

Nick

Rest.

meredith

WOD

FOR TIME:

15 pull ups

15 sit ups

13 pull ups

13 sit ups

11 pull ups

11 sit ups

9 pull ups

9 sit ups

7 pull ups

7 sit ups

5 pull ups

5 sit ups

3 pull ups

3 sit ups

1 pull up

1 sit up

POST TIMES TO COMMENTS

WOD

Overhead squat

3-3-3-3-3

Then…

As many rounds as possible in 4 minutes of:

5 Ring dips

10 Ring rows

Post loads and times to comments.

Alicia and Katie

Rest.

Free group WOD at 10.

Open gym at 1130.

See you at the box!

Come WOD today at 630, 1230, and 5 pm!

‘The only easy day was yesterday.’  USN Seal HQ motto

Rest.

WOD

Clean

5-5-5

Then…

As many reps as possible in 3 minutes of:

Box jump, 20 inch box

Post loads and reps to comments.

Happy NEW YEAR! 2012!

It is a brand new year full of promise, hope, a clean slate, and injury?  Not on my watch!  The new year for many people brings about a resolution to be healthier, fitter, stronger, leaner, etc….but in the gusto and guts and glory tradition that is CrossFit maybe some of you will need to beware of something….yourselves!

If it has been a while since you were consistently training, and especially if you swapped the bottom of a squat for the couch, and swapped your broccoli for “holiday cheer” of any sort, you should please remember that the coaches only have your best interest at heart when we cap your WOD at 10 minutes or suggest that just because you may have at one time deadlifted the world, maybe today you should keep it a bit lighter.  The athletes who know their own potential can often cause themselves the most detriment by being overly enthusiastic in returning to the gym for the first time in a bit.  Now, I am all for the punishment that comes from a WOD when you have been intentionally slacking in nutrition and consistency, but I am not into my athlete knocking themselves off for week because they had something to prove to all the fudge they ate for the past month.  CrossFit is not 4 met-cons a week.  CrossFit is not a ‘work off the calories’ program.  CrossFit is not stupid-proof.

It is important to get back into things with a goal on the horizon; with smart training and lifestyle choices, you will progress faster than you think.  All this being said, the CrossFit Games worldwide open registration starts February 1st and the first Open WOD starts February 22nd!  CrossFit Eureka will be hosting so tell your friends!  3-2-1-GO!

Meredith

WOD

‘Fran’

21-15-9 rep rounds for time of:

95/65# Thrusters

Pull ups

Post times to comments.

Dan

Happy new year, everyone!  Here’s to a year full of great WODs, busted goals, and sweat angels!

Rest.

Free group WOD is cancelled today.

Open gym at 1130.

See you there!

Roger, Jeanette, Lauryn, Bob, and Irene

The free group WOD at 10 this Saturday, New Year’s Eve, has been cancelled.  Open gym will still be on at 1130.

WOD

With a 5 minute clock, deadlift your body weight for 25 reps, and then do as many wall ball shots as you can with the remaining time.

Rest 5 minutes.

Repeat.

Post shots completed for both efforts to comments.

WOD

‘Nasty Girls’

3 rounds for time of:

50 Squats

7 Muscle ups

135# Hang power clean, 10 reps

Check out the video on the linked page above.  It is awesome and a classic!

Post times to comments.

Jasmine

Join us for a group WOD at 630 tonight!  That’s right, we have added a class on Tuesday night at 630.  See you there!

WOD

Weighted pull up

3-3-3

Then…

Tabata handstand push ups

Post loads and scores to comments.

Come WOD today at 630, 1230, 5, and 630 pm!

WOD

For time:

50 Pull ups

10 Burpees

40 Pull ups

20 Burpees

30 Pull ups

30 Burpees

20 Pull ups

40 Burpees

10 Pull ups

50 Burpees

From CrossFit.com.

Post times to comments.

Alicia and Meredith

Happy birthday, Meredith!  And merry Christmas!

Rest.

Post birthday and Christmas wishes to comments.

Also, we will be open Monday, so be sure and make it in!

There will be no group WOD at 10 today!

Come in at 1130 for open gym.

Merry Christmas!

As a reminder, the group WOD at 10 on Saturday has been cancelled!  Merry Christmas eve!  Open gym will be at 1130.

WOD

‘Elizabeth’

21-15-9 rep rounds for time of:

Clean 135#

Ring dips

Post times to comments.

WOD

4 minutes of max rep parallette push ups

Rest

3 minutes of max rep parallette push ups

Rest

2 minutes of max rep parallette push ups

Rest

1 minute of max rep parallette push ups

Post reps for each effort to comments.

The group WOD on Saturday at 10 this week has been cancelled! We will still be there for open gym at 1130.  Merry Christmas eve!

WOD

3 rounds for time:

Row 500m

15 GHD situps

55/35# Kettlebell swing, 21 reps

Post times to comments.

WOD for toys has ended..until next year.

Check out this article, written by our very own Amy Cirincione!  It was featured in last week’s North Coast Journal.

WOD

5 rounds for time:

45# Barbell overhead walking lunge, 30m

21 Burpees

This is from CrossFit.com.

Post times to comments.

Come WOD today at 630 am, 1230, 5, or 6:30pm!

Rest.

We are continuing with WOD for toys until December 19th, so bring a toy and come work out at 10!

Open gym at 1130.

There's still a few days left to WOD for toys...

WOD

As many rounds as possible in 20 minutes of:

7 Handstand push ups

12 L pull ups

Post rounds completed to comments.