CrossFit Clearwater

CrossFit Clearwater Tuesday WOD

For Time

3 rounds

15 hang cleans 135/95#

15 Burpees

Paleo Challenge 2.0 Instructions

Click here to get your Paleo Challenge 2.0 Instructions.  This will be the final post on the main site, so please save the Paleo Challenge 2.0 blog in your favorites and check it daily.  Thank you. 

CrossFit Clearwater Monday Wod

For Time

10 rounds

3 weighted pullups 45/35

5 strict pullups

7 Kipping pullups

Time to get your Pullup on Today!

Paleo Challenge 2.0 Pre-Meeting & Food Log

Hello to those that do not use facebook.  Please be aware that if you'd like to sign up for the challenge, there is a sign up sheet at the box.  You can also use the comment section of this post to sign up or on the Paleo Challenge 2.0 blog. This will be the LAST POST I make on the main site page for the challenge, so PLEASE save the Paleo Challenge 2.0 blog to your favorites and check it daily!  

The Pre-Challenge Meeting is being held Sunday, July 29th at 11:00 Am the box!  If you can't make the meeting and would still like to participate, please let Bee know. 

Also, please download your weekly food log here to turn in each Saturday of the challenge month.  For more details on the log, click here.  Thank you! 

CrossFit Clearwater Friday WOD

Filthy Fifty

50 reps Jumping Pullups

50 reps Box Jumps 24/20

50 reps Walking Lunges

50 reps Kettlebell Swings 35/25lbs

50 reps Push Press  45/33lbs

50 reps Knees 2 Elbows

50 reps Wall Balls 20/14lbs

50 reps Double Unders

50 reps Hip extension (ie back extension)

50 reps Burpees

 

Great conditioning WOD...everything is light its all about the engine!! 

CrossFit Clearwater Thursday WOD

For time:
225/155 pound Back squat, 21 reps
42 GHD Sit-ups
225/155 pound Back squat, 15 reps
30 GHD Sit-ups
225/155 pound Back squat, 9 reps
18 GHD Sit-ups

Post time to comments.

 

Paleo Challenge 2.0!

Hey everyone! Here's the ANNOUNCEMENT some of you have been waiting for and hopefully a few others will want to jump on the Paleo Challenge train - PALEO CHALLENGE 2.0 STARTS WEDNESDAY, AUGUST 1, 2012 and will run till AUGUST 30, 2012!! Things will be slightly different than the last challenge (although you will all will still keep a food log) - more details to come. There is a fee of $30, but I will let you all know what's included in that (it only comes to $1 a day!) - Les and I are designing T-shirts and everyone who signs up gets one to show off that they survived the PALEO CHALLENGE 2.0. Winner goodies and all that also TBA! There will be a sign up sheet at the box and a meeting before the challenge starts - we will also announce what the performance portion is, as well as the do's and don'ts of the "diet." Concerns/questions, post them here!!! Any feedback from those that participated in the PALEO CHALLENGE 1.0 is greatly appreciated as well!! 3..2...1... GO PALEO!

 

Image from "Only Paleo" 

CrossFit Clearwater Wednesday WOD

Push Press

2,2,2,2,2,2,2 reps

then

1 min of Push Press w/50% of heaviest set above

2 min rest

1 min of Push Press w/50% of heaviest set above

 

Crossfit Clearwater Tuesday WOD

"Ship"

Nine rounds for time of:
185/130 pound Squat clean, 7 reps
8 Burpee box jumps, 36"/28" box

Post time to comments.

CrossFit Clearwater Monday WOD

For Time

10 reps Overhead Squats 155/105

10 reps Box jump overs 24/20

10 reps Thrusters 135/95

10 reps Pwr. Cleans 205/145

10 Toes 2 Bar

10 reps Burpee Muscle Ups

10 Toes 2 Bar

10 reps Pwr Cleans 205/145

10 reps Thrusters 135/95

10 reps box jump overs 24/20

10 overhead squats 155/105