11.18.2013

11.18.13

Stairway to Heaven
Up Ladder 7:
Power Snatch (95, 65#)
Burpees
(3/3, 6/6, 9/9, 12/12...)

11.17.2013

Goat Day.  

A goat is a movement that you feel you need to work on to improve as a CrossFitter.  Pick any 2 goats and we'll make a WOD based on those 2 movements. 

Today's class will be at 2pm (No 8am class).

11.16.13

Three Kings
Teams of 3
3 rounds of:
50 Power Cleans (135, 95#)
1500m Row (must switch every 250m)
One partner works at a time.

Post scores to comments.

Please Note Class Times for THIS Weekend ONLY! Normal times/classes resume on Monday, November 18th. 
Friday- 6am and noon (NO 7pm class...Come to the CF Release Social at 7pm!)
Saturday- 8am
Sunday- 2pm

11.15.13

Optimus Prime
AMRAP 7:
Wall Balls (20, 14#)
EMOM 5 Deadlifts (225, 155#)

Workout starts with wall balls.
At the one minute mark complete 5 deadlifts.

NO 7PM CLASS FRIDAY!!!! COME TO THE CF RELEASE SOCIAL!!!!
SATURDAY @ 8am AND SUNDAY @ 2PM (SUNDAY TIME CHANGE IS JUST FOR THIS WEEKEND)

11.14.13
Juggernautish
21-15-9
Handstand Push-ups
Bent Over Rows (60% of body weight)
400m run after each round.

Classes are 6am, noon, and 7pm!

11.13.13

Weightlifting Wednesday
Front Squat - 3x5

OTMx5 - 3 Position Clean (pockets, above knee, floor)

CLASS CHANGE FOR TOMORROW!!!! CLASSES ARE 6AM, 1PM, AND 7PM!!!!

11.12.13

Amrap 10:

60 Bar Facing Burpees
30 Overhead Squats (120, 90#)
10 Bent Over Rows

Classes are at 6am, noon, and 7pm!

                                                                                              Nate

DT (HERO WOD)
 5 rounds of:
12 Deadlifts
9 Hang Power Cleans
 6 Push Jerks (155, 105#)

Veterans Day Class Schedule

will be

8am and 7pm!

Honor Veterans Day with CrossFit Release.

Wear Red, White and Blue!

Our family Veteran, Samara Pitre.  Now stationed in Texas.

11.10.13

Death By Power Clean
For 15 Minutes
On the first minute complete one power clean
On the second minute complete two
On the third minute complete three Etc
Men:  155 lbs.
Women:  105 lbs.
Reps do NOT have to be consecutive. If you do NOT complete the designated amount of reps for that minute, start back at the beginning (1 rep, then 2 reps on the following minute, etc.) until 15 minutes have passed.

Saturday, November 9, 2013

Wise Guys (CFNE)
Teams of 3 (one working, two resting)
9x200m Run
150 Push Press, 95/65
150 SDHP, 95/65
150 Push Press, 95/65
9x200m Run
*Team must hold a single 70/53lb KB the entire duration.


If it hits the ground, whole team does 10 Burpees.

   Jessica

11.08.13

Heartbreak Kid

3 rounds of:

10 Front Squats (185, 135#)

20 KB High Pulls

50 Double Unders

Front squats taken from the ground

KS_20 RM power clean #135

http://www.youtube.com/v/bocWcY90F2Q?version=3&autohide=1&feature=share&autohide=1&showinfo=1&attribution_tag=F8iKXRDEI856YCKuAXFKsA&autoplay=1

The River Styx
1000m Row
-then-
21-15-9
Kettlebell Swings (70, 53#)

Burpees

                                                                                                 Chris.

11.06.2013

Clean Complex
5 sets of:
1 Power Clean
2 Front Squats
1 Jerk

Post loads to comments

AMRAP 15 (As Many Rounds As Possible In 15 Minutes)

9 Deadlifts (155, 105#)

12 Hand Release Push-ups

15 Box Jumps (24, 20″)
(CFNE)

AJ

11.04.2013

Nightcrawling
30 Overhead Squats (95, 65#)
30 Windshield Wipers
20 Power Snatches (95, 65#)
20 Windshield Wipers
10 Squat Snatches (95, 65#)
10 Windshield Wipers

WE ARE SO "THANKFUL" FOR AN AMAZING MONTH OF CrossFit Release!  Let's come together to celebrate during this holiday season!

Who: CrossFit Release

What: Paleo potluck and drinks too of course!

Where: HOA outdoor patio

When: Friday, November 15th @ 7PM

Why: You guys are awesome!

11.3.13

Unkown

10 Thrusters(95,65)

300 Meter Row

3 RFT (Rounds for Time)

8am class at the MVC gym!

11.02.2013

Biggin
6 rounds of:
400m Run
20 Burpees
20 Bent over rows (45,33)