Monday – 122214 – Burpee, Box Jump, WB Shot

December 21st, 2014 by Nick Stalock
Although I was tempted to put the superhero crew on the website for another day, I can't help but post a picture of the troops who decided to brave the weather on Saturday for Helen...

Although I was tempted to put the superhero crew on the website for another day, I can’t help but post a picture of the troops who decided to brave the weather on Saturday for Helen…


CrossFit Class

EMOM 30 Minutes (10 Minutes per Movement):
Alternating between movements:
6 Burpees
9 Box Jumps (32/28)
12 WB Shots (20/14)(12’)


OLY Class

Press in Split:
3-3-3

Pause Front Squat + Jerk w/2 Second Pause:
2 x (2 + 2)
2 x (1 + 2)
2 x (1 + 1)

Ab Throw-Downs:
3 x 10


Strength Class

Pause Back Squats:
3-3-3-3-3

Press + Push Press:
4 + 3 (Max Load)

Clapping Push-Ups:
10-10-10

Weighted Pull-Ups:
3-3-3-3


Competition Class

Monday – 122214 – Bulgarian (08/14)

Post thoughts and results to “comments”.

Sunday – 122114 – Deadlift, Front Squat

December 20th, 2014 by Nick Stalock
Batman's true identity...

Batman’s true identity…


CrossFit Class

Deadlift:
Max Reps:
30 seconds on
…rest 30 seconds…
30 seconds on
…rest 30 seconds…
20 seconds on
…rest 20 seconds…
20 seconds on
…rest 20 seconds…
10 seconds on
…rest 10 seconds…
10 seconds on

Death by Front Squats:
Loading @ 3/4 Bodyweight

At the count of 3, 2, 1… Go! athletes will complete 1 rep in the first minute, and rest the remainder of the minute. As each minute turns over 1 additional rep will be added until the athlete cannot complete the amount of reps within that given minute. Scoring will be very similar to an AMRAP, i.e. 13 + 5. No athlete should end with an even number.

Post thoughts and results to “comments”.

Saturday – 122014 – Strict Pull-Up, Helen

December 19th, 2014 by Nick Stalock
I had to...

I had to…


CrossFit Class

Strict Pull-Ups:
3 x Max Effort (minimum 5 reps per effort)

“Helen” (Compare to 112413)
3 Rounds For Time:
400 M Run (500 M Row)
21 KB Swings (53/35)
12 Pull-Ups


Competition Class

Saturday – 122014 – Bulgarian (06/14)

Post thoughts and results to “comments”.

Friday – 121914 – Power Snatch, Row, Front Squat, HSPU, Box Jump, Sit-UP

December 18th, 2014 by Nick Stalock
Just for your entertainment...

Just for your entertainment…


CrossFit Class

Power Snatch:
Max Reps:
30 seconds on
…rest 30 seconds…
30 seconds on
…rest 30 seconds…
20 seconds on
…rest 20 seconds…
20 seconds on
…rest 20 seconds…
10 seconds on
…rest 10 seconds…
10 seconds on

2 Rounds For Time:
500 M Row
10 Front Squats (205/133)
20 HSPU
30 Box Jumps (24/20)
40 Sit-Ups


OLY Class

Segmented Clean:
2-2-2

Clean Below Knee:
2-2-2-2

Clean Pull-Down:
3-3-2-2


Competition Class

Friday – 121914 – Bulgarian (05/14)

Post thoughts and results to “comments”.

Thursday – 121814 – Barbell Turkish Get-Up, Deadlift, Burpee Muscle-Up

December 17th, 2014 by Nick Stalock

CrossFit Class

Barbell Turkish Get-Ups (each arm):
1-1-1-1-1

2 Rounds For Time:
10 Deadlifts (315/223)
10 Burpee Muscle-Ups


Competition Class

Thursday – 121814 – Bulgarian (04/14)

Post thoughts and results to “comments”.

Wednesday – 121714 – Strict Press, Shoulder-to-OH, Bar-Facing Burpee

December 16th, 2014 by Nick Stalock
The easiest way to get stronger...add more of these...

The easiest way to get stronger…add more of these…


CrossFit Class

Strict Press:
3 x 9

Against a 12 Minute Clock:
1 Minute: Shoulder-To-OH (135/93)
1 Minute: Bar-Facing Burpees
2 Minutes: Shoulder-To-OH
2 Minutes: Bar-Facing Burpees
3 Minutes: Shoulder-To-OH
3 MInutes: Bar-Facing Burpees

There will be no transition time between movements. Athletes will have two scores, one for shoulder-to-OH and one for bar-facing burpees.


OLY Class

Jerk in Split:
2-2-2-2

Clean From High Hang + Front Squat + Jerk:
4 x (1 + 1 + 2)

Front Squat:
3-3-3


Strength Class

Z-Press:
6-6-6-6

Bent-Over Rows:
7-7-7-7

Dumbbell Bench Press:
10-10-10

1-Arm Dumbbell Row:
10-10-10


Competition Class

Wednesday – 121714 – Bulgarian (03/14)

Post thoughts and results to “comments”.

Tuesday – 121614 – Row, Double-Under, Walking Lunge, KB Swing

December 15th, 2014 by Nick Stalock
Rick R. was actually able to hold the KB in mid-air for this picture, quite amazing Rick...

Rick R. was actually able to hold the KB in mid-air for this picture, quite amazing Rick…


CrossFit Class

3 Rounds For Time:
750 M Row
100 Double-Unders
50 Walking Lunges Hugging a Bumper Plate (25/10)
25 KB Swings (53/35)


Competition Class

Tuesday – 121614 – Bulgarian (02/14)

Post thoughts and results to “comments”.

Monday – 121514 – Overhead Squat, Pull-Up

December 14th, 2014 by Nick Stalock
Matt S. hitting a PR and making some serious noise...

Matt S. hitting a PR and making some serious noise…


CrossFit Class

Pre-Workout Mobility:
Banded Shoulder Stretch (2 minutes per side)

Overhead Squat (from the rack):
1 x 15 (~65-75% of 1 RM)

AMRAP 3 Minutes:
6 OHS (95/63)
6 Pull-Ups
…Rest 1 minute…
AMRAP 3 Minutes:
4 OHS (115/83)
4 Pull-Ups
…Rest 1 Minute…
AMRAP 3 Minutes:
2 OHS (135/93)
2 Pull-Ups

Change weight during the one minute of rest between three minute AMRAP’s.  Each AMRAP will pick up where the previous one left off giving each athlete one score.


OLY Class

Muscle Snatch + Power Snatch + Snatch (above knee):
4 x (1 + 1 + 1)

Snatch (above knee):
3-3-2-2

Segmented Snatch Pull:
3-3-3


Strength Class

Power Clean + Front Squat:
5 x (2 + 3)

Romanian Deadlift (w/a negative):
4-4-4-4

Barbell Walking Lunge:
4 x 10 (each leg)

Weighted Box Jump:
8-8-8-8


Competition Class

Monday – 121514 – New Cycle

Post thoughts and results to “comments”.

Sunday – 121414 – Carse

December 13th, 2014 by Nick Stalock
U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.


CrossFit Class

“Carse”
21-18-15-12-9-6-3 Reps For Time:
Cleans (95/63)
Double Unders
Deadlift (185/133)
Box Jumps (24/20)
Begin each round with a 50 M Bear Crawl

Post thoughts and results to “comments”.

Saturday – 121314 – Snatch, Snatch Pull-Down

December 12th, 2014 by Nick Stalock

CrossFit Class

Snatch (Compare to 120713):
8 x 1

Snatch Pull-Downs:
4 x 4

The Snatches should be done at approximately 85-90% of your most current 1 RM. The Snatch Pull-Downs at approximately 120%. All reps/sets for both movements should be done at the same weight. Do not increase loading.


Competition Class

Saturday – 121314 – Strength III

Post thoughts and results to “comments”.