Pillar Training
The CrossFit House
Providing Pataskala, Reynoldsburg and Pickerington with CrossFit
Providing Pataskala, Reynoldsburg and Pickerington with CrossFit
| To view pictures: click on a workout below and a new window will open with the pictures and results from that day. |
September 3, 2010
Skill: KB cleans
September 2, 2010
Skill: 15 KB swings on the minute for 10 minutes
WOD
400m run
10 OHS (45/35)
15 Ab mat sit ups or weighted sit ups
5 rounds for time!
September 1, 2010
Skill: "Fight Club"
WOD: Tabata My Lungs!
8 Rounds of each - 20sec on 10sec off
Rowing - Total Meters
Jump Rope - No Counting
Burpees - Total Completed
August 31, 2010
Skill: Rowing 3x 500meters
WOD:
200m run
7 knees to elbows
11 deadlift (50% max)
AMRAP 15 mins.!
August 30, 2010
"FRAN"
21-15-9
Thrusters (95/65lbs.)
PUll ups
So proud of all the Pillar athletes today! This is a super challenging workout and you guys all did awesome!
August 29, 2010
Skill: 400m & 800m sprints for time! Nice job with the sprints.
WOD:
5 Wall climbs (sub: 10 mtn. climbers)
10 KB SDHP
10 lateral jumps
100 jump rope
AMRAP 18 minutes!
August 28, 2010
No Skill, just determination!
WOD:
Run 400m
40 BAck SQuats
40 Push Jerk
40 KB swings
Run 400m
30 Front squats
30 Push Press
30 Push ups
Run 400m
20 OHS
20 Strict Press
20 Burpees
Run 400m
This was a doozy! I'm taking suggestions for a name for this workout!
August 27, 2010
Skill: Power Cleans
WOD
10-1
Power cleans
250m row between each round!
Nice job....good times and weights! Olympic lifts are improving across the board!
August 26, 2010
Skill: Dips
Wow! What a day! Biggest evening class so far! 17 athletes showed up for the 6:30 class!
WOD:
1000m Row
50KB swings
800m run
50 KB swings!
August 25, 2010
Skill: Deadlift
WOD:
10 KB swing, clean, press
10 lunges w/KB
400m run
4 rounds for time!
August 24, 2010
Skill: Snatch
WOD:
30 of each:
Wall Balls (20/14)
Snatches (45/35)
KB swings (53/44)
OHS (45/35)
Burpees
Power Cleans (45/35)
August 23, 2010
Happy Birthday Cheyenne!!!
Skill: Push press
WOD:
"Cindy"
5 pull ups
10 push ups
15 squats
AMRAP 20 minutes!
Great job today guys! Push press numbers were awesome and really good work with today's "simple body weight workout"!
Congrats to Mona on her 2000m row time of 7:45! This is a new PR and gym record for females! Nice job!
August 22, 2010
Skill: JUmp rope/double unders
WOD:
50 ab mat sit ups
25 kb swings
50 anchored sit ups
25 KB SDHP
50 flutter kix
25 goble squats
50 hollow rocks
25 push ups
August 21, 2010
WOD #1
2000m Row!
WOD #2
10 kb clean and jerk
200m run
6 rounds for time!
August 20, 2010
"Bench Mark Friday"
WOD:
"Helen"
400m run
21 kb high swings
12 pull ups
3 rounds for time!!!
August 19, 2010
Skill: Handstands
WOD:
21-15-9
Calorie Row
Ball Slams
Wipers
August 18, 2010
Skill: Clean & Jerk
WOD:
1-10
Wall Balls
KB swings
Box jumps
Ab mat sit ups
August 17, 2010
Skill: Thrusters
WOD:
20 Back Squats (75% BW)
10 Push ups
10 PUll ups
5 rounds!
August 16, 2010
Skill: Strict Press 5-5-5-3-3
WOD:
1000m run
50 Burpees
40 KB swings
30 OHS w/PVC
20 Box Jumps
10 PUll ups
1000m Row
August 15, 2010
Skill: Rope Climb!
50m Walking lunges
20 Hollow Rocks
20 Mtn. Climbers (4 count)
7 Knees to elbows
200m Run
4 Rounds for time!
August 14, 2010
Skill: Deadlift!
WOD:
21-15-9-4
Med Ball Cleans
Burpees
Pull ups
Equals=BRUTAL WORKOUT!!!
Nice job guys!
August 13, 2010
Becky's Birthday WOD!!!
Skill: planks
20 Push press (75/55lbs.)
20 Flutter kix
20 Jump Squats
200m Run
4 rounds for time!!!
August 12, 2010
Skill: Hanging leg raises
WOD:
5 front squats (135/95)
7 HSPU(sub 10 kb swings)
9 pull ups
AMRAP 20 mins.
August 11, 2010
Skill: "FIGHT CLUB"
WOD:
15 Ring Push Ups
10 OHS 95/65
10 KB SDHP
15 Lateral Jumps
4 Rounds for Time!
August 10, 2010
Skill: Front Squats
WOD:
400m Run
20 Burpees
800m Run
15 Burpees
1200m Run
10 Burpees
August 9, 2010
Happy Birthday Molly!!!
Skill: Back Levers
WOD: "Christine"
500m row
12 Deadlift (75% BW)
21 box jumps (20/16")
3 rounds....Goal was to be under 16 mins.
Nice job Guys! This was a tough one!!!
August 8, 2010
Team WOD
3 teams, 4 members per team
Event 1: 8 mins. of rowing(1team mate at a time)
Event 2: 4 mins. of squats(2 at a time)
Event 3: 2 mins. Ring rows(1 at a time)
Event 4: 2 mins. box jumps (2)
Event 5: 3 mins. Ab mat sit ups
Event: 1600m Race(each person completed 400m)
REally fun workout today! Great energy and team work!
August 7, 2010
Skill: TGU
WOD:
10 Push ups
10 kB hand to hand
10 goblet squats
200m farmers walk with KB
AMRAP 18 mins.
August 6, 2010
Skill: Squat Cleans
WOD: "1/2 Badger"
15 Squat clean (95/65)
15 pull ups
400m run
3 rounds for time!
August 5, 2010
Skill: Wipers/Barbell roll-outs
WOD:
7 Deadlift (135/95)
10 DB/KB snatches
100 JUmp Rope
AMRAP 15 mins.
August 4, 2010
Skill: Pose Running
Wayne and Stacy really got the Pose technique! We can all learn from watching them! Nice job guys!
WOD:
400m run
20 burpees
400m run
20 hollow rocks
400m run
20 pull ups
400m run
20 kb swings
400m run
20flutter kix
August 3, 2010
Skill: "Fight Club"
WOD:
400m Run or 300m Row
20 Wallballs 20/14
50m Walking Lunges 52/36
3 Rounds for time!
August 2, 2010
Single arm KB swings
4 Pull ups
4 Dips
4 HSPU or Strict PRess
8 KB swings
200m Run
AMRAP 20 minutes!
August 1, 2010
"Simple Body Weight Workout"
50 Squats
20 Push ups
12 Pull ups
6 burpees
400m run
3 rounds for time!
July 31, 2010
WOD:
Tabata This
Deadlift 135/95
Box Jump
Ball Slam
Push Press 75/55
8 Rounds of each, count the lowest
score for each exercise add together
for total score!
July 30, 2010
WOD:
6 reps of the following:
SDHP (85/65)
Front Squats
Push Jerks
KB Swings
Burpees
5 rounds!
July 29, 2010
Skill: Strict Press
WOD:
Row 4 minutes
1000m run
Row 3 minutes
800m run
Row 2 minutes
400m run
Row 1 minute
200m run
July 28, 2010
HAPPY BIRTHDAY TAMMY!!!
Skill: Pull ups
WOD:
5 - OHS 95/65
10 - Med Ball Cleans
400m Run
4 - Rounds for time!
July 27, 2010
Skill: TGU
WOD:
30 Flutter kix (4 count)
20 KB swings
10 Lateral jumps
5 rounds
Then 800m run!
July 26, 2010
Skill: Clean & Jerk
WOD:
"Running Cindy"
5 Pull ups
10 Push ups
15 Squats
200m run
AMRAP 20 minutes!
July 25, 2010
Level Testing
Today we tested the following:
Squats, Push ups, Pull ups, Sit ups, Box Jumps, Rowing.
WHY???
To make you a better athlete: acknowledge your strengths, identify weaknesses and SET NEW GOALS!
July 24, 2010
WOD:
2010 Pillar CrossFit Games
July 23, 2010
AMRAP 15 mins.
7 thrusters (95/65)
12 KB swings
7 pull ups
Can't wait to try this one! Awesome job this morning gang!
July 22, 2010
Skill: Hollow Rocks & Superman's
WOD:
6 Power Snatches
6 OHS
100m Sprint
5 rounds
July 21, 2010
Skill: Front Squat
WOD:
500m Row
20 med ball cleans
400m run
20 med ball cleans
2 rounds!
July 20, 2010
Skill: Push Press
WOD:
AMRAP 20 minutes of:
1 box jump
1 burpee
1 sit
Add 1 rep each round!
July 19, 2010
Skill: Rowing: 8rounds of tabata rowing
WOD:
21-15-9
KB/DB snatch
Goblet Squat
Knees to Elbows
Then 800m run
July 18, 2010
Skill: Shoot Thru's
WOD:
20 Slam Balls
20 Mtn. climbers (4 count)
20 Flutter kix (4 count)
20 Push ups or 10 wall climbs
AMRAP 20 mins.
July 17, 2010
WOD: Team Workout!
4 Stations:
300m Row
Kb swings
Box jumps
Wall balls
Move from one station to the next as the rower completes 300m.
AMRAP 20 minutes!
July 16, 2010
WOD:
5 Burpees
10 Pull Ups
15 Push Press 65/95
20 Squats
30 KB Swings
3 Rounds then 1000m Run all for time!
July 15, 2010
Skill: Bench Press
WOD: 21 - 15 - 9
Deadlifts (Bodyweight)
KB Cleans
Abmat Sit Ups
Pull Ups
July 14, 2010
Skill: Snatches, cleans and Front squats
WOD:
3 Power snatches
5 Power cleans
7 Front squats
400m run or 500m row!
July 13, 2010
Skill: Planks
10 - 1
Burpees, RDL, Hollow Rocks
Then a 200m Run after each round!
July 12, 2010
Skill: Back Squats 5-5-5-3-3
WOD:
Run 400m
Jump rope that same amount of time
Row that same amount of time
4 rounds!
For example: if you run the 400 in 2 mins., then you must jump rope for 2 mins., then row for 2 mins.
This one was a burner! You guys did great!
July 11, 2010
Skill: Romanian Deadlift
WOD:
50m Walking Lunges,
10 HSPU,
800m Run
3 Rounds!
July 10, 2010
Skill: Nutrition!
WOD:
400m run
50 of each of the following. You can do them in any order, but must complete all 50 before moving to next exercise.
Pull ups
Push ups
Squats
Flutter kix
Wall balls
KB swings
500m row
July 9, 2010
Skill: SDHP
What an awesome Friday! Huge group this morning! Lot's of fun!
WOD:
3 Strict press
5 SDHP
3 ring dips (scale: bench dips)
AMRAP 15 mins.
July 8, 2010
Skill: Practice Wall balls
WOD:
5 Squat Cleans (scale to power cleans)
10 Pull ups
15 Lateral jumps over barbell
5 rounds for time!
July 7, 2010
Skill: Practice Knees to elbows
WOD:
7 man makers
100m farmers walk
14 weighted sit ups
AMRAP 20 mins.!
July 6, 2010
Skill: Deadlift and Push ups/HSPU
Run 400m
Rest 2 mins.
Row 500m
Rest 2 mins.
Run 400m
Rest 2 mins.
Row 500m
July 5, 2010
Skill: Skin the Cats
WOD:
15-12-9-12-15
Thrusters (75/55)
Pull ups
Box jumps
200m Run
July 3, 2010
Heather's Birthday WOD:
41 of Each, Pistol Squats, Rowing for Calories, Sprinter Sit Ups, OHS, Pull Ups
Cool Down WOD was a little different than normal. 4 teams of 5
1st: Each team had to carry 1 of 5 KB 100m
2nd: Each team Egg carry 50m with a spoon
3rd: Team TP carry, 50m
What a fun day! Great Job to ALL!
July 2, 2010
Skill: OHS
WOD:
CrossFit Baseball
1st base: 10 calorie row
2nd base: 10 box jumps
3rd base: 10 burpees
Home: 10 ring rows!
AMRAP 20 mins.
Big group this morning! We had 4 teams of 4.
Lots of fun!
July 1, 2010
Skill: Barbell snatch
WOD:
5 pull ups
10 jump squats
25 KB swings
50 Jump rope
200m run
AMRAP 20 mins.
June 30, 2010
Skill: Front Squats
WOD: "Helen"
400m run
21 KB high Swings
12 Pull ups
3 rounds for time!
Jenn had the best time of the day of 10.54!
She took at least 2 mins. off her old time!
June 29, 2010
Skill: Dips
WOD:
10-1
Box jumps
250m row
10-1 push press
Beginners Class:
5 push ups
15 squats
300m row
4 rounds for time!
June 28, 2010
Skill: TGU & Windmill
WOD: 20 Mountain Climbers(4 count),
10 Sprinters, 20 Walking Lunges-5 Rounds
Then 1000m Run-all for Time!
June 27, 2010
WOD: 30 Squat Clean, 30 Pull Ups,
800m Run - AMRAP 35 Minutes
June 26, 2010
Skill: Med ball sit ups
WOD:
21-15-9-15-21
Box jumps
Wipers
KB cleans
June 25, 2010
Skill: Power Cleans
WOD:
20 Slam balls
15 Push ups
10 Pistol Squats
5 Knees to elbows
5 rounds for time!
June 24, 2010
Skill: KB swings
WOD:
1st minute: 3 DL(185/135lbs.)
2nd minute: max effort burpees
3rd minute: 3 DL
4th minute: max effort burpees
etc. for 16 minutes!
Gotta say I thought the morning class did well, then the 6:30 class came in and put us to shame!
Best part of the night was when Carole asked why everyone hated burpees.....they don't look so bad! This was her first time doing burpees and she did great: 96 reps!
June 23, 2010
Skill: Strict Press
WOD:
400m run
21 med ball cleans
21 kb swings
400m run
21 pull ups
21 kb swings
400m run
21 jump squats
21 kb swings
400m run!
"Officially" the sweatiest workout of the season so far. I know I have nominated others, but this one takes the cake. The heat and humidity was off the charts!
June 22, 2010
Skill: Back Squat
WOD:
5 push ups
7 KB thrusters
10 walking lunges with KB's in hand
100 jump rope
5 rounds for time!
June 21, 2010
Skill: Deadlift
WOD:
7 Push Press 95/65, 14 KB Hand 2 Hand,
21 Calorie Row
AMRAP 20 Minutes
June 20, 2010
Terri's Birthday WOD!!!
10 Partner Wall Ball Throws(without the wall)
Roll the dice and do that number of burpees
Double that number and do hollow rocks
AMRAP 15 mins.!
Cool down:
8 rounds of Tabata planks
1000m run!
Awesome workout Terri!
Happy Birthday!!!
June 19, 2010
Skill:
L-sits
WOD:
400m run
5 OHS (95/65lbs.)
10 pull ups
15 box jumps
4 rounds for time!
June 18, 2010
Skill: today we worked on some OHS with PVC with a focus on form, depth and stabilization. Next we did some "Sprinter sit ups" (Thanks Tina...I love em'), finally we did a few barbell roll outs.
Main event was a "Chipper"
10 pull ups
20 mtn.climbers
30 kb swings
40 flutter kix
50 jump rope
400m run
Athletes work their way down the list, then back up!
June 17, 2010
Skill: Power Cleans
WOD:
10 power cleans, 250m row, 9 power cleans, 250m row, 8 power cleans, 250m row...etc....until 1 power clean, 250m row!
Great job today guys! Everyone really pushed hard!
June 16, 2010
"The Circus Workout"
2 HSPU
4 TGU
6 Goblet squats
8 KB swings
10 box jumps
AMRAP 20 mins.
I couldn't believe how many of you tackled the handstand tonight! This has been a monkey on Matt's back for way too long....tonight he did the entire workout with handstand pushups!
June 15, 2010
Skill: Skin the cats
WOD:
Sean's birthday workout!
10-1
Pull ups
1-10
Med ball cleans
10-1
Push ups!
June 14, 2010
Skill: push press
Today was all the KB. Lots of movements with the KB doing single arm movements concentrating on mid-line stabilization. Lots of new skills today for everyone.....Kudos to all the new people for having the patience to learn these new moves. Sorry for the bruises you're gonna have tomorrow!
WOD:
7 kb cleans
7 kb squats
7 kb jerks
7 kb lunges
8 rounds alternating between left and right arm each round!
June 13, 2010
Today, Special Class Time 4:30 PM
Great Job Jennifer!
Jen competed in her first Triathlon today in Westerville with a time of 1:56
Click here for pictures!
WOD:
The Seven
7 reps of each of the following:
HSPU, thrusters, knees to elbows, deadlift, burpees, KB swings, pull ups.
7 rounds for time!
Thank you all for the Pillar!
June 12, 2010
PILLAR 5K
Run 1000m
30 burpees
Run 1000m
30 hollow rocks
Run 1000m
30 pull ups
Run 1000m
30 kb swings
Run 1000m
30 flutter kix!
June 11, 2010
Skill: Planks
WOD
12 wall balls
12 push ups
12 box jumps
200m run
5 rounds for time!
June 10, 2010
Skill: Barbell Step Ups
400m Run, 21 Front Squat, 12 Push Press
3 Rounds for Time!
June 9, 2010
Skill: KB Snatch
WOD:
Simple Body Weight Workout (SBWW)
21-15-9
Pull ups, push up, sit up and Squats
June 8, 2010
Skill: Rowing
WOD:
12 RDL (95/65 lbs.)
12 KTE
12 OHS (95/65lbs.)
Best Part of the day....Shannon doing her first unassisted strict pull up! Congrats Shannon, you have put in the work!!!
June 7, 2010
How do you spend your lunch break? This is how Paula spends hers:
Skill: Back Squats 5-5-5-3-3
WOD:
KB Mary
5 HSPU (hand stand push ups)
10 Pistol Squats (one leg squats)
15 KB Swings
AMRAP 20mins.!!!
June 6, 2010
Skill: Skin the cats
WOD:
7 pull ups
11 deadlift @ 50% max
300m Row
AMRAP 20 mins.
June 5, 2010
Jay's Birthday WOD (43yrs. old, 1 year anniversary CrossFit)
21 burpsters 13 wall climbs 9 box jumps
1000m run
21 wall climbs 13 box jumps 9 burpsters
1000m run
21 box jumps 13 burpsters 9 wall climbs
1000m run!!!
June 4, 2010
Skill: Good Mornings
"Jackie"
1000m Row, 50 Thrusters, 30 Pull Ups
June 3, 2010
Skill: Power Cleans
WOD:
10-1
Dumbbell Snatch
1-10
Slam Balls
10-1
Weighted Sit ups
Great Job with Power Cleans today!
7:30 Beginner Class
5 Burpees
10 Abmat Sit ups
50 Jump Rope
AMRAP 12 mins.
June 2, 2010
Skill: Deadlift
WOD:
"Claudia"
20 KB swings (53/35lbs.)
400m Run
5 rounds for time
June 1, 2010
Skill: TGU
Tabata This:
OHS w/PVC
Push ups
Hollow body contractions
Pull ups
Rowing
7:30 Beginner Class
5 Push ups
10 Box Jumps
15 KB Swings
4 rounds!
May 31, 2010
No Classes Today in observance of
Memorial Day
May 30, 2010
"Bataan Death March"
1 mile course carrying barbell with you:
10 snatches @ 200m
10 squat clean @ 400m
10 OHS @ 600m
10 front squats @ 1000m
10 push press @ 1200m
10 push jerk 1400m
Finish at the 1600m mark!
Awesome job today!
Enjoy your rest day tomorrow and take a moment to remember our Troops!
May 29, 2010
WOD
10 KB OHS
50 walking lunges
7 pull ups
800m run/1000m row (run 2 rounds, row 2 rounds)
4 rounds for time!
May 28, 2010
Skill: Med Ball Sit ups
WOD
"Chipper"
5 burpees
10 pull ups
15 box jumps
20 push ups
30 flutter kix
40 kb swings
50 squats
400m run
Work your way down the list, then back up!
May 27, 2010
WOD:
21-15-9
Wall Balls (20/16lbs)
Deadlift (155/115lbs)
Reverse crunches or knees to elbows
7:30 beginner class
WOD
5 pull ups
7 deadlift
300m run!
May 26, 2010
100 Burpees
For Time!
May 25, 2010
Skill: Strict Press 5-5-5-3-3
WOD:
400m Run
500m Row
5 rounds for time!
May 24, 2010
Skill: Skin the cats
WOD:
8 Box Jumps
8 HSPU
8 Med ball cleans
8 Pull ups
8 Rounds!!!
Everyone pushed hard on this workout! It was definitely harder than it looked!
Congratulations to the 8 athletes that decided to give CrossFit a try last night. I hope your not too sore today....remember, pain is just weakness leaving the body!
The beginners class did 4 rounds of Tabata: squats, push ups, rowing and flutter kix!
Nice job with the Kettle bell swings too!
May 23, 2010
Skill: Inverted Rows
WOD:
6 squat clean & jerk
400m Run
5 rounds!
Really proud of Matt, Shea and Kimberly today. Cleans looked great! Also proud of the girls that workout yesterday and still showed up today for more....Lore, Jenn and Carmen! Not to mention Jenn had already biked like 16 miles and ran 4 miles in prep for her upcoming triathlon! We're all gonna sleep good tonight...see ya tomorrow!
May 22, 2010
WOD:
1000m Run,10 Thrusters(65/95LBS.), Pull ups and Push Ups
800m Run, 8 Thrusters, pull ups and push ups
600m Run, 6 Thruster, pull ups and push ups
400m Run, 4 Thrusters, pull ups and push ups
200m Run, 2 Thrusters, pull ups and push ups
May 21, 2010
HAPPY BIRTHDAY TO MY CODY!!!
17 years old today!
May 20, 2010
Skill: Front Squat
WOD:
15 bench dips or 10 ring dips
10 KB swings
5 burpees
AMRAP 15 MINS.
This workout was definitely more challenging than it looked. It was voted "Sweatiest" Workout of the week!
May 19, 2010
Power Cleans 10 9 8 7 6 5 4 3 2 1
Pistols Squats 1 2 3 4 5 6 7 8 9 10
Push Up 10 9 8 7 6 5 4 3 2 1
May 18, 2010
Skill: Push Jerk 5-5-5-3-3
5 Snatch Grip Deadlift
10 Hollow Rocks
15 Box Jumps
5 Rounds
May 17, 2010
Ring Push ups and Around the Worlds
WOD:
15 OHS
250m Row
5 rounds for time!
You either love or hate overhead squats. My advice: learn to love them. OHS are the ultimate core exercise. OHS make you very strong by making you tense literally every muscle and system in your body!
May 16, 2010
Skill: Pistol Squats. Everyone is getting stronger with this tough movement. Keep working on them at home, because you are gonna see more of them in the workouts!
WOD:
"Stacy's Last Chance Workout"
10 Back Squats
25 Lateral Hops (over the bar)
20 KB swing, clean, press complexes
30 flutter kix
5 Rounds
Then 1000m Run!
May 14, 2010
Skill: Strict Press 1-1-1
WOD: "Upside down and backwards...then run!
5 HSPU(handstand push ups)
10 Ball slams
20 walking lunges with weight over head
3 skin the cats
400m run
5 rounds for time!
May 13, 2010
Skill: Planks
WOD: "Helen"
400m run
21 KB high swings
12 pull ups
3 rounds for time!
Congrats to everyone who tackled this benchmark CrossFit workout today! Special shout out to Kimberly who Shaved 5 minutes off of her "Helen" time from January!!!
And to Matt, Carmen and Jennifer who rocked this one out with prescribed weight and unassisted pull ups!
May 12, 2010
Skill: Barbell Snatch
WOD:
2 minutes of rowing
1 minute of burpees,
Rest 1 minute
3 rounds!
Really making progress with the OHS and the other snatch related exercises.
May 11, 2010
Skill: Skin the Cats
WOD:
5 OHS (95/65)
10 Deadlift (185/135)
5 Power Cleans (95/65)
20 Mountain climbers
4 rounds!
We used every bar in the house. Everyone pushed hard and flew thru this work out. Nice job guys!
May 10, 2010
Skill: RDL
WOD: 7 Burpsters
11 knees to elbows
200m run
AMRAP 20 MINS.
May 9, 2010
Happy Mother's Day!!!
Skill: we worked on Handstand drills and double unders
WOD: 21-18-15-12-9
Kb swings, sit ups, jump squats
Run: 200m, 400m, 600m, 800m, 1200m.
Great job Adam on your first CrossFit Workout!
May 8, 2010
WOD: "FRAN"
21-15-9
Thrusters & Pull ups
Awesome Job gang!!!
May 7, 2010
Skill: OHS 5 x 5
WOD:
10 KB cleans
10 ring dips
10 box jumps
AMRAP 20 mins.
May 6, 2010
Skill: TGU & Windmills
WOD: 5 Strict Press
20 Walking lunges
100 jump rope
AMRAP 20 mins.
May 5, 2010
Skill: Push Press
400m Run, 21 KB Swings
800m Run, 21 KB Swings
1200m Run, 21 KB Swings
1600m Run, 21 KB Swings
May 4, 2010
Skill: Deadlift
5 Clean & Press, 10 KB Swings, 100Ft Bear Crawl, 15 Push Ups
5 Rounds
May 3, 2010
Skill: Knees to Elbows
7 Front Squat, 20 Wipers, 10 Med Ball Cleans, 400m Run
5 Rounds
May 2, 2010
Fight Gone Bad
Wall Balls, Sumo Deadlift High Pull, Box Jumps, Push Press, Rowing
1 Minute at each then 1 Minute rest, 3 rounds
May 1, 2010
21-15-9
Mountain Climbers (4 count)
Deadlifts (155/105)
V-Sits
400m Run
April 30, 2010
Skill: Dips & Pull Ups
WOD:
7 clean & jerk
20 slam Balls
4 rounds
Then 1 mile run!
Great job this morning ladies!
April 29, 2010
10 - 1 Burpees
300m row
1 - 10 Pull ups
April 28, 2010
Skill: Front Squats 3-2-1-1-1
5 HSPU
10 Box jumps
15 KB swings
100m Farmer's Walk
AMRAP 20 mins.
April 27, 2010
Skill: Bear Complex
1000m Run
Then row same amount of time as it took to complete run
1000m Run!
April 26, 2010
Skill: KB clean & jerk
Run 400m or Row 500m
12 pistol squats
20 KB clean and press
4 rounds for time!!!
April 25, 2010
Skill: Skin the Cat
WOD:
5 pull ups
10 thrusters (95/65lbs.)
15 calorie row
5 rounds!
April 24, 2010
"Pillar 300"
25 Pull ups,
50 Wall Balls,
50 Med Ball cleans,
50 Walking Lunges,
50 KB swings,
25 Burpees!
April 23, 2010
Skill: Handstands
WOD: 10 box steps holding weights/KB's
10 KB hand to hand swings
10 flutter kix (4 count)
100 Jump rope
AMRAP 18 minutes!
April 22, 2010
Skill: Strict Press
WOD:
11 deadlift 185/135lbs.
7 pull ups
Odd number rounds: bear crawl 150 feet
Even number rounds: 200m run
AMRAP 20 minutes!
April 21, 2010
Skill: Bench Press
WOD: "Nancy"
400m Run
15 Over head squats (95/65LBS.)
5 rounds for time!
April 20, 2010
Skill: RDL 4x10
1000m run or row
100,80,60,40,20 Jump rope
50,40,30,20,10 Weighted sit ups
12,10,8,6,4 Pullups
1000m run or row
April 19, 2010
Skill: Back Squat 3-2-1-1-1
WOD: 21-15-9
Box jumps
Push Press 95/65
Push ups
April 18, ,2010
9:00 AM Hoover Hustle 5K
5:00 PM: Matt's Birthday Workout
Great Job!!!
Matt's Birthday WOD:
To get the party started we messed around with some burpee box jumps and burpee pull ups...look for a new video coming soon! Then the main event: 20-15-10: wipers, squat cleans, ball slams...then end with 45 ab mat sit ups! Thanks for the great workout Matt!
April 17, 2010
"Baseball"
We had 3 teams of 5, 1 from each team started at home and ran to 1st base ( 10 Burpees ) then on to 2nd base ( 10 KB Swings ) then to 3rd base ( 10 Air Squats ) then home ( 10 Box Jumps ) the other members of each team followed behind one at a time. You could not start until the member in front of you finished the base they were on. Runs were scored by the last member of each team finishing home (10 Box Jumps).
April 16, 2010
Skill: Rowing
21 Deadlift, 15 Wall Ball, 9 Ball Slam - 30 Flutter Kicks
21 Wall Ball, 15 Ball Slam, 9 Deadlift - 30 Flutter Kicks
21 Ball Slam, 15 Deadlift, 9 Wall Ball - 30 Flutter Kicks
April 15, 2010
Skill: Dips
20 Air Squats, 15 Push Ups, 5 Pull Ups, 400m Run
15 Jump Squats, 10 Ace Push Ups, 10 Knees 2 Elbows, 400m Run
10 Pistol Squats, 5 Divebombers, 5 Toes 2 Bar, 400m Run
April 14, 2010
Skill: Push Jerk 3-2-1-1-1
WOD: 8 HSPU, 8 Box Jumps, 8 Pull Ups 15 Min AMRAP then: 1000m Run
April 13, 2010
Skill: Core work
WOD: 2000m Row! Super proud today! Everyone improved on their old personal records. You guys posted some amazing times. Jay posted the best time of the day: 7.14! His new goal is sub 7 minute!
April 12, 2010
Skill: Deadlift 5-5-5-3-3
WOD: 400m run, 15 OHS, 500m row, 15 SDHP, 100 jump rope, 15 power cleans...2 rounds for time!
April 11, 2010
10 AM - 4.1 Mile Run @ Blacklick Woods
5pm: Skill: Bear complex
WOD: kb swing, clean, squat, 5 each arm, 30 walking lunges with weight over head, 20 hollow rocks....AMRAP 25 MINS.
April 10, 2010
Box Jumps, Slam Ball, KB Swings, Jump Rope, Push Press
1 Minute of work at each, then 1 Minute rest - 3 Rounds
April 9, 2010
500m Row
1-2-3-4-5-6-7-8-9-10 Pull Ups
4 Back Squats 50-60% of Max
10-9-8-7-6-5-4-3-2-1 Push Ups
500m Row
April 8, 2010
15 KB Hand -2- Hand, 5 Burpees, 300m Row, 15 Goblet Squats
AMRAP 20 Minutes
April 7, 2010
Run 400m, 21 KB Swings, 15 Clean & Jerk, 9 Wall Climbs
Run 400m, 21 Clean & Jerk, 15 Wall Climbs, 9 KB Swings
Run 400m, 21 Wall Climbs, 15 KB Swings, 9 Clean & Jerk
April 6, 2010
100 Jump Rope
5 Strict Press, 5 Box Jumps, 5 Pull Ups
10 Push Press, 10 Box Jumps, 10 Pull Ups
15 Push Jerk, 15 Box Jump, 15 Pull Ups
Run or Row 1 Mile
April 5, 2010
22 Deadlift, 100m Farmers Walk, 22 Thrusters, 100m Farmers Walk,
100m Run, 22 Pull Ups, 200m Run, 22 OHS, 400m Run
April 3, 2010
30 Calorie Row, 20 Wipers, 10 Push Ups, 15 Jump Squats
3 Rounds
April 2, 2010
5 Cleans, 5 Toes - to - Bar, 400 m Run
4 Rounds
April 1, 2010
10 Thrusters, 400m Run, 14 KB Snatch, 20 Mtn. Climbers
4 Rounds
WOD:
15 Ring Push Ups
10 OHS 95/65
10 KB SDHP
15 Lateral Jumps
4 Rounds for Time!
August 10, 2010
Skill: Front Squats
WOD:
400m Run
20 Burpees
800m Run
15 Burpees
1200m Run
10 Burpees
August 9, 2010
Happy Birthday Molly!!!
Skill: Back Levers
WOD: "Christine"
500m row
12 Deadlift (75% BW)
21 box jumps (20/16")
3 rounds....Goal was to be under 16 mins.
Nice job Guys! This was a tough one!!!
August 8, 2010
Team WOD
3 teams, 4 members per team
Event 1: 8 mins. of rowing(1team mate at a time)
Event 2: 4 mins. of squats(2 at a time)
Event 3: 2 mins. Ring rows(1 at a time)
Event 4: 2 mins. box jumps (2)
Event 5: 3 mins. Ab mat sit ups
Event: 1600m Race(each person completed 400m)
REally fun workout today! Great energy and team work!
August 7, 2010
Skill: TGU
WOD:
10 Push ups
10 kB hand to hand
10 goblet squats
200m farmers walk with KB
AMRAP 18 mins.
August 6, 2010
Skill: Squat Cleans
WOD: "1/2 Badger"
15 Squat clean (95/65)
15 pull ups
400m run
3 rounds for time!
August 5, 2010
Skill: Wipers/Barbell roll-outs
WOD:
7 Deadlift (135/95)
10 DB/KB snatches
100 JUmp Rope
AMRAP 15 mins.
August 4, 2010
Skill: Pose Running
Wayne and Stacy really got the Pose technique! We can all learn from watching them! Nice job guys!
WOD:
400m run
20 burpees
400m run
20 hollow rocks
400m run
20 pull ups
400m run
20 kb swings
400m run
20flutter kix
August 3, 2010
Skill: "Fight Club"
WOD:
400m Run or 300m Row
20 Wallballs 20/14
50m Walking Lunges 52/36
3 Rounds for time!
August 2, 2010
Single arm KB swings
4 Pull ups
4 Dips
4 HSPU or Strict PRess
8 KB swings
200m Run
AMRAP 20 minutes!
August 1, 2010
"Simple Body Weight Workout"
50 Squats
20 Push ups
12 Pull ups
6 burpees
400m run
3 rounds for time!
July 31, 2010
WOD:
Tabata This
Deadlift 135/95
Box Jump
Ball Slam
Push Press 75/55
8 Rounds of each, count the lowest
score for each exercise add together
for total score!
July 30, 2010
WOD:
6 reps of the following:
SDHP (85/65)
Front Squats
Push Jerks
KB Swings
Burpees
5 rounds!
July 29, 2010
Skill: Strict Press
WOD:
Row 4 minutes
1000m run
Row 3 minutes
800m run
Row 2 minutes
400m run
Row 1 minute
200m run
July 28, 2010
HAPPY BIRTHDAY TAMMY!!!
Skill: Pull ups
WOD:
5 - OHS 95/65
10 - Med Ball Cleans
400m Run
4 - Rounds for time!
July 27, 2010
Skill: TGU
WOD:
30 Flutter kix (4 count)
20 KB swings
10 Lateral jumps
5 rounds
Then 800m run!
July 26, 2010
Skill: Clean & Jerk
WOD:
"Running Cindy"
5 Pull ups
10 Push ups
15 Squats
200m run
AMRAP 20 minutes!
July 25, 2010
Level Testing
Today we tested the following:
Squats, Push ups, Pull ups, Sit ups, Box Jumps, Rowing.
WHY???
To make you a better athlete: acknowledge your strengths, identify weaknesses and SET NEW GOALS!
July 24, 2010
WOD:
2010 Pillar CrossFit Games
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July 23, 2010
AMRAP 15 mins.
7 thrusters (95/65)
12 KB swings
7 pull ups
Can't wait to try this one! Awesome job this morning gang!
July 22, 2010
Skill: Hollow Rocks & Superman's
WOD:
6 Power Snatches
6 OHS
100m Sprint
5 rounds
July 21, 2010
Skill: Front Squat
WOD:
500m Row
20 med ball cleans
400m run
20 med ball cleans
2 rounds!
July 20, 2010
Skill: Push Press
WOD:
AMRAP 20 minutes of:
1 box jump
1 burpee
1 sit
Add 1 rep each round!
July 19, 2010
Skill: Rowing: 8rounds of tabata rowing
WOD:
21-15-9
KB/DB snatch
Goblet Squat
Knees to Elbows
Then 800m run
July 18, 2010
Skill: Shoot Thru's
WOD:
20 Slam Balls
20 Mtn. climbers (4 count)
20 Flutter kix (4 count)
20 Push ups or 10 wall climbs
AMRAP 20 mins.
July 17, 2010
WOD: Team Workout!
4 Stations:
300m Row
Kb swings
Box jumps
Wall balls
Move from one station to the next as the rower completes 300m.
AMRAP 20 minutes!
July 16, 2010
WOD:
5 Burpees
10 Pull Ups
15 Push Press 65/95
20 Squats
30 KB Swings
3 Rounds then 1000m Run all for time!
July 15, 2010
Skill: Bench Press
WOD: 21 - 15 - 9
Deadlifts (Bodyweight)
KB Cleans
Abmat Sit Ups
Pull Ups
July 14, 2010
Skill: Snatches, cleans and Front squats
WOD:
3 Power snatches
5 Power cleans
7 Front squats
400m run or 500m row!
July 13, 2010
Skill: Planks
10 - 1
Burpees, RDL, Hollow Rocks
Then a 200m Run after each round!
July 12, 2010
Skill: Back Squats 5-5-5-3-3
WOD:
Run 400m
Jump rope that same amount of time
Row that same amount of time
4 rounds!
For example: if you run the 400 in 2 mins., then you must jump rope for 2 mins., then row for 2 mins.
This one was a burner! You guys did great!
July 11, 2010
Skill: Romanian Deadlift
WOD:
50m Walking Lunges,
10 HSPU,
800m Run
3 Rounds!
July 10, 2010
Skill: Nutrition!
WOD:
400m run
50 of each of the following. You can do them in any order, but must complete all 50 before moving to next exercise.
Pull ups
Push ups
Squats
Flutter kix
Wall balls
KB swings
500m row
July 9, 2010
Skill: SDHP
What an awesome Friday! Huge group this morning! Lot's of fun!
WOD:
3 Strict press
5 SDHP
3 ring dips (scale: bench dips)
AMRAP 15 mins.
July 8, 2010
Skill: Practice Wall balls
WOD:
5 Squat Cleans (scale to power cleans)
10 Pull ups
15 Lateral jumps over barbell
5 rounds for time!
July 7, 2010
Skill: Practice Knees to elbows
WOD:
7 man makers
100m farmers walk
14 weighted sit ups
AMRAP 20 mins.!
July 6, 2010
Skill: Deadlift and Push ups/HSPU
Run 400m
Rest 2 mins.
Row 500m
Rest 2 mins.
Run 400m
Rest 2 mins.
Row 500m
July 5, 2010
Skill: Skin the Cats
WOD:
15-12-9-12-15
Thrusters (75/55)
Pull ups
Box jumps
200m Run
July 3, 2010
Heather's Birthday WOD:
41 of Each, Pistol Squats, Rowing for Calories, Sprinter Sit Ups, OHS, Pull Ups
Cool Down WOD was a little different than normal. 4 teams of 5
1st: Each team had to carry 1 of 5 KB 100m
2nd: Each team Egg carry 50m with a spoon
3rd: Team TP carry, 50m
What a fun day! Great Job to ALL!
July 2, 2010
Skill: OHS
WOD:
CrossFit Baseball
1st base: 10 calorie row
2nd base: 10 box jumps
3rd base: 10 burpees
Home: 10 ring rows!
AMRAP 20 mins.
Big group this morning! We had 4 teams of 4.
Lots of fun!
July 1, 2010
Skill: Barbell snatch
WOD:
5 pull ups
10 jump squats
25 KB swings
50 Jump rope
200m run
AMRAP 20 mins.
June 30, 2010
Skill: Front Squats
WOD: "Helen"
400m run
21 KB high Swings
12 Pull ups
3 rounds for time!
Jenn had the best time of the day of 10.54!
She took at least 2 mins. off her old time!
June 29, 2010
Skill: Dips
WOD:
10-1
Box jumps
250m row
10-1 push press
Beginners Class:
5 push ups
15 squats
300m row
4 rounds for time!
June 28, 2010
Skill: TGU & Windmill
WOD: 20 Mountain Climbers(4 count),
10 Sprinters, 20 Walking Lunges-5 Rounds
Then 1000m Run-all for Time!
June 27, 2010
WOD: 30 Squat Clean, 30 Pull Ups,
800m Run - AMRAP 35 Minutes
June 26, 2010
Skill: Med ball sit ups
WOD:
21-15-9-15-21
Box jumps
Wipers
KB cleans
June 25, 2010
Skill: Power Cleans
WOD:
20 Slam balls
15 Push ups
10 Pistol Squats
5 Knees to elbows
5 rounds for time!
June 24, 2010
Skill: KB swings
WOD:
1st minute: 3 DL(185/135lbs.)
2nd minute: max effort burpees
3rd minute: 3 DL
4th minute: max effort burpees
etc. for 16 minutes!
Gotta say I thought the morning class did well, then the 6:30 class came in and put us to shame!
Best part of the night was when Carole asked why everyone hated burpees.....they don't look so bad! This was her first time doing burpees and she did great: 96 reps!
June 23, 2010
Skill: Strict Press
WOD:
400m run
21 med ball cleans
21 kb swings
400m run
21 pull ups
21 kb swings
400m run
21 jump squats
21 kb swings
400m run!
"Officially" the sweatiest workout of the season so far. I know I have nominated others, but this one takes the cake. The heat and humidity was off the charts!
June 22, 2010
Skill: Back Squat
WOD:
5 push ups
7 KB thrusters
10 walking lunges with KB's in hand
100 jump rope
5 rounds for time!
June 21, 2010
Skill: Deadlift
WOD:
7 Push Press 95/65, 14 KB Hand 2 Hand,
21 Calorie Row
AMRAP 20 Minutes
June 20, 2010
Terri's Birthday WOD!!!
10 Partner Wall Ball Throws(without the wall)
Roll the dice and do that number of burpees
Double that number and do hollow rocks
AMRAP 15 mins.!
Cool down:
8 rounds of Tabata planks
1000m run!
Awesome workout Terri!
Happy Birthday!!!
June 19, 2010
Skill:
L-sits
WOD:
400m run
5 OHS (95/65lbs.)
10 pull ups
15 box jumps
4 rounds for time!
June 18, 2010
Skill: today we worked on some OHS with PVC with a focus on form, depth and stabilization. Next we did some "Sprinter sit ups" (Thanks Tina...I love em'), finally we did a few barbell roll outs.
Main event was a "Chipper"
10 pull ups
20 mtn.climbers
30 kb swings
40 flutter kix
50 jump rope
400m run
Athletes work their way down the list, then back up!
June 17, 2010
Skill: Power Cleans
WOD:
10 power cleans, 250m row, 9 power cleans, 250m row, 8 power cleans, 250m row...etc....until 1 power clean, 250m row!
Great job today guys! Everyone really pushed hard!
June 16, 2010
"The Circus Workout"
2 HSPU
4 TGU
6 Goblet squats
8 KB swings
10 box jumps
AMRAP 20 mins.
I couldn't believe how many of you tackled the handstand tonight! This has been a monkey on Matt's back for way too long....tonight he did the entire workout with handstand pushups!
June 15, 2010
Skill: Skin the cats
WOD:
Sean's birthday workout!
10-1
Pull ups
1-10
Med ball cleans
10-1
Push ups!
June 14, 2010
Skill: push press
Today was all the KB. Lots of movements with the KB doing single arm movements concentrating on mid-line stabilization. Lots of new skills today for everyone.....Kudos to all the new people for having the patience to learn these new moves. Sorry for the bruises you're gonna have tomorrow!
WOD:
7 kb cleans
7 kb squats
7 kb jerks
7 kb lunges
8 rounds alternating between left and right arm each round!
June 13, 2010
Today, Special Class Time 4:30 PM
Great Job Jennifer!
Jen competed in her first Triathlon today in Westerville with a time of 1:56
Click here for pictures!
WOD:
The Seven
7 reps of each of the following:
HSPU, thrusters, knees to elbows, deadlift, burpees, KB swings, pull ups.
7 rounds for time!
Thank you all for the Pillar!
June 12, 2010
PILLAR 5K
Run 1000m
30 burpees
Run 1000m
30 hollow rocks
Run 1000m
30 pull ups
Run 1000m
30 kb swings
Run 1000m
30 flutter kix!
June 11, 2010
Skill: Planks
WOD
12 wall balls
12 push ups
12 box jumps
200m run
5 rounds for time!
June 10, 2010
Skill: Barbell Step Ups
400m Run, 21 Front Squat, 12 Push Press
3 Rounds for Time!
June 9, 2010
Skill: KB Snatch
WOD:
Simple Body Weight Workout (SBWW)
21-15-9
Pull ups, push up, sit up and Squats
June 8, 2010
Skill: Rowing
WOD:
12 RDL (95/65 lbs.)
12 KTE
12 OHS (95/65lbs.)
Best Part of the day....Shannon doing her first unassisted strict pull up! Congrats Shannon, you have put in the work!!!
June 7, 2010
How do you spend your lunch break? This is how Paula spends hers:
Skill: Back Squats 5-5-5-3-3
WOD:
KB Mary
5 HSPU (hand stand push ups)
10 Pistol Squats (one leg squats)
15 KB Swings
AMRAP 20mins.!!!
June 6, 2010
Skill: Skin the cats
WOD:
7 pull ups
11 deadlift @ 50% max
300m Row
AMRAP 20 mins.
June 5, 2010
Jay's Birthday WOD (43yrs. old, 1 year anniversary CrossFit)
21 burpsters 13 wall climbs 9 box jumps
1000m run
21 wall climbs 13 box jumps 9 burpsters
1000m run
21 box jumps 13 burpsters 9 wall climbs
1000m run!!!
June 4, 2010
Skill: Good Mornings
"Jackie"
1000m Row, 50 Thrusters, 30 Pull Ups
June 3, 2010
Skill: Power Cleans
WOD:
10-1
Dumbbell Snatch
1-10
Slam Balls
10-1
Weighted Sit ups
Great Job with Power Cleans today!
7:30 Beginner Class
5 Burpees
10 Abmat Sit ups
50 Jump Rope
AMRAP 12 mins.
June 2, 2010
Skill: Deadlift
WOD:
"Claudia"
20 KB swings (53/35lbs.)
400m Run
5 rounds for time
June 1, 2010
Skill: TGU
Tabata This:
OHS w/PVC
Push ups
Hollow body contractions
Pull ups
Rowing
7:30 Beginner Class
5 Push ups
10 Box Jumps
15 KB Swings
4 rounds!
May 31, 2010
No Classes Today in observance of
Memorial Day
May 30, 2010
"Bataan Death March"
1 mile course carrying barbell with you:
10 snatches @ 200m
10 squat clean @ 400m
10 OHS @ 600m
10 front squats @ 1000m
10 push press @ 1200m
10 push jerk 1400m
Finish at the 1600m mark!
Awesome job today!
Enjoy your rest day tomorrow and take a moment to remember our Troops!
May 29, 2010
WOD
10 KB OHS
50 walking lunges
7 pull ups
800m run/1000m row (run 2 rounds, row 2 rounds)
4 rounds for time!
May 28, 2010
Skill: Med Ball Sit ups
WOD
"Chipper"
5 burpees
10 pull ups
15 box jumps
20 push ups
30 flutter kix
40 kb swings
50 squats
400m run
Work your way down the list, then back up!
May 27, 2010
WOD:
21-15-9
Wall Balls (20/16lbs)
Deadlift (155/115lbs)
Reverse crunches or knees to elbows
7:30 beginner class
WOD
5 pull ups
7 deadlift
300m run!
May 26, 2010
100 Burpees
For Time!
May 25, 2010
Skill: Strict Press 5-5-5-3-3
WOD:
400m Run
500m Row
5 rounds for time!
May 24, 2010
Skill: Skin the cats
WOD:
8 Box Jumps
8 HSPU
8 Med ball cleans
8 Pull ups
8 Rounds!!!
Everyone pushed hard on this workout! It was definitely harder than it looked!
Congratulations to the 8 athletes that decided to give CrossFit a try last night. I hope your not too sore today....remember, pain is just weakness leaving the body!
The beginners class did 4 rounds of Tabata: squats, push ups, rowing and flutter kix!
Nice job with the Kettle bell swings too!
May 23, 2010
Skill: Inverted Rows
WOD:
6 squat clean & jerk
400m Run
5 rounds!
Really proud of Matt, Shea and Kimberly today. Cleans looked great! Also proud of the girls that workout yesterday and still showed up today for more....Lore, Jenn and Carmen! Not to mention Jenn had already biked like 16 miles and ran 4 miles in prep for her upcoming triathlon! We're all gonna sleep good tonight...see ya tomorrow!
May 22, 2010
WOD:
1000m Run,10 Thrusters(65/95LBS.), Pull ups and Push Ups
800m Run, 8 Thrusters, pull ups and push ups
600m Run, 6 Thruster, pull ups and push ups
400m Run, 4 Thrusters, pull ups and push ups
200m Run, 2 Thrusters, pull ups and push ups
May 21, 2010
HAPPY BIRTHDAY TO MY CODY!!!
17 years old today!
May 20, 2010
Skill: Front Squat
WOD:
15 bench dips or 10 ring dips
10 KB swings
5 burpees
AMRAP 15 MINS.
This workout was definitely more challenging than it looked. It was voted "Sweatiest" Workout of the week!
May 19, 2010
Power Cleans 10 9 8 7 6 5 4 3 2 1
Pistols Squats 1 2 3 4 5 6 7 8 9 10
Push Up 10 9 8 7 6 5 4 3 2 1
May 18, 2010
Skill: Push Jerk 5-5-5-3-3
5 Snatch Grip Deadlift
10 Hollow Rocks
15 Box Jumps
5 Rounds
May 17, 2010
Ring Push ups and Around the Worlds
WOD:
15 OHS
250m Row
5 rounds for time!
You either love or hate overhead squats. My advice: learn to love them. OHS are the ultimate core exercise. OHS make you very strong by making you tense literally every muscle and system in your body!
May 16, 2010
Skill: Pistol Squats. Everyone is getting stronger with this tough movement. Keep working on them at home, because you are gonna see more of them in the workouts!
WOD:
"Stacy's Last Chance Workout"
10 Back Squats
25 Lateral Hops (over the bar)
20 KB swing, clean, press complexes
30 flutter kix
5 Rounds
Then 1000m Run!
May 14, 2010
Skill: Strict Press 1-1-1
WOD: "Upside down and backwards...then run!
5 HSPU(handstand push ups)
10 Ball slams
20 walking lunges with weight over head
3 skin the cats
400m run
5 rounds for time!
May 13, 2010
Skill: Planks
WOD: "Helen"
400m run
21 KB high swings
12 pull ups
3 rounds for time!
Congrats to everyone who tackled this benchmark CrossFit workout today! Special shout out to Kimberly who Shaved 5 minutes off of her "Helen" time from January!!!
And to Matt, Carmen and Jennifer who rocked this one out with prescribed weight and unassisted pull ups!
May 12, 2010
Skill: Barbell Snatch
WOD:
2 minutes of rowing
1 minute of burpees,
Rest 1 minute
3 rounds!
Really making progress with the OHS and the other snatch related exercises.
May 11, 2010
Skill: Skin the Cats
WOD:
5 OHS (95/65)
10 Deadlift (185/135)
5 Power Cleans (95/65)
20 Mountain climbers
4 rounds!
We used every bar in the house. Everyone pushed hard and flew thru this work out. Nice job guys!
May 10, 2010
Skill: RDL
WOD: 7 Burpsters
11 knees to elbows
200m run
AMRAP 20 MINS.
May 9, 2010
Happy Mother's Day!!!
Skill: we worked on Handstand drills and double unders
WOD: 21-18-15-12-9
Kb swings, sit ups, jump squats
Run: 200m, 400m, 600m, 800m, 1200m.
Great job Adam on your first CrossFit Workout!
May 8, 2010
WOD: "FRAN"
21-15-9
Thrusters & Pull ups
Awesome Job gang!!!
May 7, 2010
Skill: OHS 5 x 5
WOD:
10 KB cleans
10 ring dips
10 box jumps
AMRAP 20 mins.
May 6, 2010
Skill: TGU & Windmills
WOD: 5 Strict Press
20 Walking lunges
100 jump rope
AMRAP 20 mins.
May 5, 2010
Skill: Push Press
400m Run, 21 KB Swings
800m Run, 21 KB Swings
1200m Run, 21 KB Swings
1600m Run, 21 KB Swings
May 4, 2010
Skill: Deadlift
5 Clean & Press, 10 KB Swings, 100Ft Bear Crawl, 15 Push Ups
5 Rounds
May 3, 2010
Skill: Knees to Elbows
7 Front Squat, 20 Wipers, 10 Med Ball Cleans, 400m Run
5 Rounds
May 2, 2010
Fight Gone Bad
Wall Balls, Sumo Deadlift High Pull, Box Jumps, Push Press, Rowing
1 Minute at each then 1 Minute rest, 3 rounds
May 1, 2010
21-15-9
Mountain Climbers (4 count)
Deadlifts (155/105)
V-Sits
400m Run
April 30, 2010
Skill: Dips & Pull Ups
WOD:
7 clean & jerk
20 slam Balls
4 rounds
Then 1 mile run!
Great job this morning ladies!
April 29, 2010
10 - 1 Burpees
300m row
1 - 10 Pull ups
April 28, 2010
Skill: Front Squats 3-2-1-1-1
5 HSPU
10 Box jumps
15 KB swings
100m Farmer's Walk
AMRAP 20 mins.
April 27, 2010
Skill: Bear Complex
1000m Run
Then row same amount of time as it took to complete run
1000m Run!
April 26, 2010
Skill: KB clean & jerk
Run 400m or Row 500m
12 pistol squats
20 KB clean and press
4 rounds for time!!!
April 25, 2010
Skill: Skin the Cat
WOD:
5 pull ups
10 thrusters (95/65lbs.)
15 calorie row
5 rounds!
April 24, 2010
"Pillar 300"
25 Pull ups,
50 Wall Balls,
50 Med Ball cleans,
50 Walking Lunges,
50 KB swings,
25 Burpees!
April 23, 2010
Skill: Handstands
WOD: 10 box steps holding weights/KB's
10 KB hand to hand swings
10 flutter kix (4 count)
100 Jump rope
AMRAP 18 minutes!
April 22, 2010
Skill: Strict Press
WOD:
11 deadlift 185/135lbs.
7 pull ups
Odd number rounds: bear crawl 150 feet
Even number rounds: 200m run
AMRAP 20 minutes!
April 21, 2010
Skill: Bench Press
WOD: "Nancy"
400m Run
15 Over head squats (95/65LBS.)
5 rounds for time!
April 20, 2010
Skill: RDL 4x10
1000m run or row
100,80,60,40,20 Jump rope
50,40,30,20,10 Weighted sit ups
12,10,8,6,4 Pullups
1000m run or row
April 19, 2010
Skill: Back Squat 3-2-1-1-1
WOD: 21-15-9
Box jumps
Push Press 95/65
Push ups
April 18, ,2010
9:00 AM Hoover Hustle 5K
5:00 PM: Matt's Birthday Workout
Great Job!!!
Matt's Birthday WOD:
To get the party started we messed around with some burpee box jumps and burpee pull ups...look for a new video coming soon! Then the main event: 20-15-10: wipers, squat cleans, ball slams...then end with 45 ab mat sit ups! Thanks for the great workout Matt!
April 17, 2010
"Baseball"
We had 3 teams of 5, 1 from each team started at home and ran to 1st base ( 10 Burpees ) then on to 2nd base ( 10 KB Swings ) then to 3rd base ( 10 Air Squats ) then home ( 10 Box Jumps ) the other members of each team followed behind one at a time. You could not start until the member in front of you finished the base they were on. Runs were scored by the last member of each team finishing home (10 Box Jumps).
April 16, 2010
Skill: Rowing
21 Deadlift, 15 Wall Ball, 9 Ball Slam - 30 Flutter Kicks
21 Wall Ball, 15 Ball Slam, 9 Deadlift - 30 Flutter Kicks
21 Ball Slam, 15 Deadlift, 9 Wall Ball - 30 Flutter Kicks
April 15, 2010
Skill: Dips
20 Air Squats, 15 Push Ups, 5 Pull Ups, 400m Run
15 Jump Squats, 10 Ace Push Ups, 10 Knees 2 Elbows, 400m Run
10 Pistol Squats, 5 Divebombers, 5 Toes 2 Bar, 400m Run
April 14, 2010
Skill: Push Jerk 3-2-1-1-1
WOD: 8 HSPU, 8 Box Jumps, 8 Pull Ups 15 Min AMRAP then: 1000m Run
April 13, 2010
Skill: Core work
WOD: 2000m Row! Super proud today! Everyone improved on their old personal records. You guys posted some amazing times. Jay posted the best time of the day: 7.14! His new goal is sub 7 minute!
April 12, 2010
Skill: Deadlift 5-5-5-3-3
WOD: 400m run, 15 OHS, 500m row, 15 SDHP, 100 jump rope, 15 power cleans...2 rounds for time!
April 11, 2010
10 AM - 4.1 Mile Run @ Blacklick Woods
5pm: Skill: Bear complex
WOD: kb swing, clean, squat, 5 each arm, 30 walking lunges with weight over head, 20 hollow rocks....AMRAP 25 MINS.
April 10, 2010
Box Jumps, Slam Ball, KB Swings, Jump Rope, Push Press
1 Minute of work at each, then 1 Minute rest - 3 Rounds
April 9, 2010
500m Row
1-2-3-4-5-6-7-8-9-10 Pull Ups
4 Back Squats 50-60% of Max
10-9-8-7-6-5-4-3-2-1 Push Ups
500m Row
April 8, 2010
15 KB Hand -2- Hand, 5 Burpees, 300m Row, 15 Goblet Squats
AMRAP 20 Minutes
April 7, 2010
Run 400m, 21 KB Swings, 15 Clean & Jerk, 9 Wall Climbs
Run 400m, 21 Clean & Jerk, 15 Wall Climbs, 9 KB Swings
Run 400m, 21 Wall Climbs, 15 KB Swings, 9 Clean & Jerk
April 6, 2010
100 Jump Rope
5 Strict Press, 5 Box Jumps, 5 Pull Ups
10 Push Press, 10 Box Jumps, 10 Pull Ups
15 Push Jerk, 15 Box Jump, 15 Pull Ups
Run or Row 1 Mile
April 5, 2010
22 Deadlift, 100m Farmers Walk, 22 Thrusters, 100m Farmers Walk,
100m Run, 22 Pull Ups, 200m Run, 22 OHS, 400m Run
April 3, 2010
30 Calorie Row, 20 Wipers, 10 Push Ups, 15 Jump Squats
3 Rounds
April 2, 2010
5 Cleans, 5 Toes - to - Bar, 400 m Run
4 Rounds
April 1, 2010
10 Thrusters, 400m Run, 14 KB Snatch, 20 Mtn. Climbers
4 Rounds
|
Call 614.378.3378 to join in!
Beginner Classes: Tuesday & Thursday 7:30 PM Saturday 10:30 AM Give it a try! First Class is always FREE! |
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Party at Becky's was awesome! Dan and I love the Pillar! Thank you
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