March 6, 2015

Don't forget to come to the tasting room at Walker's Bluff this Saturday at 7:00 pm to celebrate CFM's third birthday!

Don’t forget to come to the tasting room at Walker’s Bluff this Saturday at 7:00 pm to celebrate CFM’s third birthday!

METCON
AMRAP 18 minutes of:
25 pull-ups (Int. ring rows)
25 kettlebell swings 53/35#
25 walking lunges
25 sit-ups
25 push press 95/63#
25 burpees

Open Athletes
3 Rounds for times of:
500m. Row
50 double unders
10 Burpees
- Rest as needed in between sets -

Post rounds & reps to comments.

March 5, 2015

Come by tonight for live 15.2 announcement at 7:00 pm.  Watch Games athletes Michelle Letendre and Emily Bridgers face off, then stay for "Kat Brock Who?"  Kat Brock vs. Natalie Hendricks!  Bring a chair and a drink and snack if you wish.

Come by tonight for live 15.2 announcement at 7:00 pm. Watch Games athletes Michelle Letendre and Emily Bridgers face off.  Then stay for our own event “Kat Brock Who?” Kat Brock vs. Natalie Hendricks!  Bring a chair and a drink and snack if you wish.

Modified class times due to hazardous roads:  Noon, 4:30, & 5:30 PM classes ONLY.  15.2 announcement/throwdown is still on.


STRENGTH

Every 2 minutes for 20 minutes (10 sets) of: 1 snatch
* Suggested loading per set (by % 1RM): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

METCON
AMRAP 6 minutes of:
6 snatches 115/73# (Int. 95/63, Adv. 155/103)
30 double unders (Int. 30 Single Unders)

**If you happen to be snowed in tomorrow, here is a workout for home. Now you have no excuses!

Home Wod
For Time:
7 Rounds for Time of:
7 Jumping Air Squats
7 Burpees

Post rounds & reps to comments.

March 4, 2015

March 2014 056

We are going to stay open for the 3:30, 4:30, & 5:30 classes.  6:30 classes are canceled including fundamentals and intro class.

STRENGTH
Back Squat
Every 2 minutes, for 10 minutes (5 sets):

*Set 1 – 6 reps @ 65% of your 1-rep Max
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%

METCON
Every 4 minutes, for 16 minutes (4 sets) for times:
Row 250/200 meters
8 front squats 175/113# (Int. 95/63, Adv. 205,133)
12 toes to bar (Int. 20 Sit ups)

Post max back squat reps and times to comments.

March 3, 2015

048e8-P133750_3-184

PARTNER WOD-TEAMS OF 2
AMRAP 20 minutes of:
5 burpee box jump overs 24in./20in.
10 power cleans 135/93# (Int. 95/63, Adv. 185/123)
15 wall balls 20/14#, 10/9′
*Partners will alternate after each movement.

Post rounds & reps to comments.

March 2, 2015

The deadline to enter the Open and to perform the workout is 7:00 pm tonight.  Scores must be submitted by 7:00 pm tonight!

The deadline to enter the Open and to perform 15.1 is 7:00 pm tonight. Also, you must submit your scores NO LATER THAN 7:00 pm tonight!

STRENGTH
EMOTM for 7 minutes of:

5 strict press 115/73# (Int. 75/50, Adv. 135/93)
AMRAP strict press on your 8th minute.

METCON
EMOTM for 20 minutes of:
Minute 1: Row 200/150 meters (Int. 150/100 meters)
Minute 2: 15 kettlebell swings 70/53# (Int. 53/35)
Minute 3: 10 thrusters 95/63# (Int. 75/50)
Minute 4: 8 chest-to-bar pull-ups (Int. kipping pull-ups)

Post strict presses completed on 8th minute to comments.

March 1, 2015

There is still time to enter the Open!

There is still time to enter the Open!

PARTNER WOD-TEAMS OF 2
For time:
2000 meter row
100 wall balls 20/14#, 10/9′
200 push-ups
300 double-unders
400 meter walking lunge relay with med ball (only the partner with the ball may lunge the team forward)

Post time to comments.

February 28, 2015

It's not too late to register for the 2015 Open--go to games.crossfit.com.  You have until Monday at 7:00pm to register, perform your workout in front of a judge, submit your score, and for us to then verify your score.  Come in today 9:00-12:00 to perform 15.1 in front of a judge. If you can't make it then please let us know. Come join the fun!

It’s not too late to register for the 2015 Open–go to games.crossfit.com. You have until Monday at 7:00pm to register, perform your workout in front of a judge, and submit your score.  We must then validate your score by March 4th at 7pm. Come in today 9:00-12:00 to perform 15.1 in front of a judge. If you can’t make it then please let us know. Come join the fun!

Workout 15.1 Variations

Rx’d 

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

 

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Full details HERE.
Post total reps and weight to comments.

Febrary 27, 2015

IMG_4652STRENGTH
Back Squat

6 sets of 6 at 80% of your 1RM

Open Athletes
Back Squat
2 set of 5 at 65% of your 1RM
2 set of 5 at 75% of your 1RM

METCON
AMRAP 15 minutes of:

10 ring dips (Int. push-ups)
20 pull-ups
30 sit-ups

Open Athletes
At a conversational pace complete a 10 minute “AMRAP” of:
2 Clean & Jerks at 50-65% of your 1RM
*Drop after each rep focusing on PERFECT form
10 Box Step ups
250m. Row

Post rounds & reps to comments.

February 26, 2015

10959306_1011971368831437_4288535987278167802_nTonight at 7:00 pm is the live announcement of 15.1–the first workout of the 2015 Reebok CrossFit Games Open!  Bring a chair, a drink and a snack if you like, and watch champ Rich Froning and second place finisher Mathew Fraser go head-to-head on 15.1 live on the projector.  Then stay and watch co-owners Jeff & Ryan break in the 2015 Open here at CrossFit Marion.


METCON

21-15-9 reps for time of:
Thrusters 95/63#
*50 double unders  (Int. 75 single unders) + 500 meter row after each round

Advanced:
9-7-5 reps for time of:
Thrusters 175/103#
*50 double unders + 500 meter row after each round

Post time to comments.

February 25, 2015

sept 13 060

Learn about the Open at CFM here.


STRENGTH

Strict press 5-5-5-5-5 reps
*You will have 10 minutes

METCON
8 minute ladder, increasing reps by 2′s of:
2 chest to bar pull-ups (Int. kipping pull-ups)
2 overhead squats 115/73# (Int. 75/50, Adv. 135/93)

Rest 4 minutes, then AMRAP 8 minutes of:
10 burpees
10 handstand push-ups (Int. Strict Press at 85% of your 5RM)
30 double unders

Compare strict press 5RM to 12/9/14.
Post load, total reps, rounds & reps to comments