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WOD = 'Kelly'
5
rounds for time of:
run 400 m
30 box jumps (24"/scaled as necessary)
30 wall
ball throws (20#ball/scaled as necessary)
Many questions arise as to the names of some of the workouts. The
WODs named after 'girls' follows the same idea behind naming hurricanes. These WODs are packed with a powerful
punch.
The WODs named after men are a tribute to one of our fallen soldiers.
See you in a little while.
5:58 am cdt
WOD = 30 muscle ups for time
If you cannot do the muscle up, do 120 pull ups and 120 ring dips.
4:54 am cdt
WOD = Heavy Thrusters (scaled as necessary)
1 RM x 7 sets
8:23 pm cdt
WOD = Rest day for the 3:1 workout/rest schedules
= others make up previously missed workout.
 
Gotta love 'Barbara'
2:19 pm cdt
WOD = 'Barbara'
for time - 5 rounds of:
20 pullups
30 pushups
40 sit ups
50 squats
Rest precisely 3 minutes between each round.
See you at 8:30 am &
6:30 pm.
5:38 am cdt
 No classes today due to Memorial Day observance.
Check out the Appleton Memorial Day Parade, starting
at 9 am on College Avenue and finishing at Riverside Cemetery.
WOD = 5k for time
(warm up with: 2
minutes of jumping rope, basic ROM/stretch, then 2 rounds of 15 push-ups, 1 minute of situps, 20 walking lunges,
1 minute of supermans, 15 chair dips)
 
Saturday, May 23, 2009
WOD = 30 bear complex (not timed), weight
scaled to individual.
Chyna on the 400 meter run + 50 sqats x 4
WOD = "Michael"
3
rounds for time of:
800 meter run
50
GHD sit-ups (modified as necessary)
50 GHD back
extensions (modified as necessary)
Sal with a strong row
7:54 am cdt
WOD = "Twins"
Two rounds, of each couplet, for time of:
1. 750 meter Row
20 Handstand Push-ups
2.
115 pound Thruster, 20 reps
20 L-Pull-ups
Post "Cindy" stretch
5:49 am cdt
WOD = Four rounds for time of:
400
m run
50 squats
Jenette and Shelly on the 2000 meter row.
9:44 am cdt
WOD = rest day for 3:1 workout/rest schedule
= make
up previous workout for other schedules -
For
Time:
500 meter row
30 Bench Presses (body weight or scaled as needed)
1000 meter
row
20 Bench Presses (same as above)
2000 meter row
10 Bench Presses (same as above)
Shelly and those lovely weighted walking lunges.
12:11 pm cdt
WOD = for time: 500 m row
Bench Press (bw-scaled as necessary) x 30
1000 m row
Bench Press (BW-scaled as necessary) x 20
2000 m row
Bench Press (BW-scaled as necessary) x 10
WOD = 'Diane'
For time - 21-15-9 reps of:
DeadLift (225/155)
HSPU (handstand push ups)
Alternate WOD: ('cuz some of us did Deadlifts yesterday)
For time: 400 m run
21-15-9 reps of:
Box
jumps
Kettlebell
swings
SDLHP (sumo deadlift high pull)
400 m run
WOD = rest day for 3:1 work/rest schedule.
= other schedules:
Dead lift x 5 (weight tbd to individual)
Burpees
x 10
3-2-1-GO!
9:49 am cdt
WOD = 5 rounds for time of:
30
reps of GHD sit ups
25 reps of GHD back extensions
Excellent effort everyone! 
3:24 pm cdt
WOD = 'Cindy' or 'Mary'
In 20 minutes AMRAP of: 'Cindy' Mary'
5 pullups 5 HSPU
10 pushups 10 oneleg squats (alt)
15
squats 15 pullups
(scale/adjust as necessary)
Holy Cow! We've got some catching up to do on posting the workouts we've done since Friday.
Tuesday May 12, 2009
WOD = Power Clean 1 RM x 7 sets
Monday, May 11, 2009
Rest day for 3:1 work/rest schedule.
Make up previous WOD for other schedules.
Sunday, May 10, 2009
WOD = Back Squats, 5RM x 5 sets
Saturday, May 9,2009
WOD = For time: 4 x 800 meter runs (rest as needed between efforts)
7:49 am cdt
8:30 am class is cancelled for today due to school field trip. See you at
5:30 this afternoon.
WOD = 'Grace'
135# clean and jerk 30 reps for time scaled as necessary
7:38 am cdt
WOD = Rest day for 3:1 work/rest schedule. Other schedules =
Row 2 k followed by 6 rounds of:
20 box jumps
24"/20"
10 wall ball shots (20#/15#,10#)
Friday morning's 8:30 am group workout has been rescheduled to the 5:30 pm group (due to school
field trip)
7:20 am cdt
WOD = Push Jerk 1-1-1-1-1-1-1
New to CrossFit WOD = 5RM x 5 sets of: Press,
Back Squat, Deadlift.
WOD = 10 rounds of:
3 weighted pull ups
5 strict pull ups (dead hang)
7 kipping pull ups
each time you release (let go of) the bar that counts as
a set. count the total number of sets.
WOD option: with
a continuously running clock complete 1 pul up the first minute, 2 pull ups the second minute, continuing this pattern until
failure to keep up with the clock. goal is 20 minutes. If failure is early, start the clock over and continue
until completing 20 total minutes of pull up work.
7:30 am cdt
WOD = Front Squat 3RM x 5 sets
We are out of the dungeon (aka basement)!!
8:05 am cdt
6:26 am cdt
We have moved into our new space at 950 Westand Dr. (click for map) in Appleton. Please see our Contact Us page for additional directions.
WOD=
"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
(scaled as necessary)
11:26 am cdt
We will be fully functional in the new location tomorrow
morning - Saturday, May 2nd. (950 Westland Dr., Appleton, 54914)
WOD =
'Tabata Something Else'
Complete 8 rounds of each exercise @ 20 seconds work:10 seconds rest before going
to the next exercise. Quickly set for the next exercise as there is only the 10 seconds rest between finishing last
round of one exercise before beginning the next.
Pull ups (8x 20:10), Push ups (8x 20:10), sit ups (8x 20:10),
squats (8x 20:10)
Flooring going down, equipment going in.
7:42 am cdt
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