Crossfit Inception

CrossFit Inception/Sacrifice Hero WOD Friday January 27, 2011

"Stephen"

30-25-20-15-10-5 rep rounds of: 
Butterfly  sit-ups
Good Mornings 45lbs bar

Knees to elbow
95/65 pound Stiff legged deadlift

Post time to comments

Enlarge image

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

 

CrossFit Sacrifice

"Moore"

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Post number of handstand push-ups completed for each round to comments.

Enlarge image

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

 

Ladies CrossFit

5 Rounds

30 Situps

30 Squats

30 Back Extentions

Post Time to comments!

 

Power Athlete

Power Clean

3-3-3-3-3

then

30 min. Gymnastics

CrossFit Inception/Sacrifice WOD Thursday January 26, 2011

CrossFit Inception

3 Rounds of:

10 Deadlifts 225/135

20 Wallball shots 20/14

30 Squats

Post time to Comments

 

CrossFit Sacrifice

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

CrossFit Ladies

17min. AMRAP

5 Pullups

5 Pushups

5 Squats

20 meter shuttle run (end of mat x2)

Post rounds to comments!

 

Power Athlete

CrossFit Inception WOD Wednseday January 25, 2011

CrossFit Inception WOD

4 Rounds for Time:

25 ring push ups,

 25 pull-ups,

 25 Swings (1.5 pood),

200m run

Post time to comments!

 

           CrossFit Sacrifice WOD

       Front Squats 3×3 3×1

  then      

  15Min AMRAP

         250M Sprint

          3 Push Press , 3 Push Jerks , 3 Split Jerks

          Rx 135/95

         12 Wall Balls 20/10

       Rest 30 Seconds between rounds

       Post rounds and reps to comments

                                                   

 CrossFit Ladies

                                            Cardio Warm up!

 Run 400m

            200m Walking Lunges

  

Power Athlete

Rest Day

 

CrossFit Inception/Sacrifice WOD Tuesday January 24, 2012

 

 Inception WOD

Press: 5-5-5-5-5 Core WOD: 2 rounds for time: 20 sit ups, 20 hollow rocks, 20 Russian Twists, 20 supermans Post Loads and times to comments!

 

 CrossFit Sacrifice

"The Chief"

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

CrossFit Ladies

Core WOD

"Kettlebell Hell" 

25 Kettlebell swings

Run 100m

25 Kettlebell swings

Run 100m

25 Kettlebell swings

Run 100m

25 Kettlebell Swings

Run 100m

Post time to comments!

 

 

 Power Athlete

DeadLift

5RM

15min AMRAP

Farmer Walk

10 GHD Situps

CrossFit Inception/Sacrifice WOD Monday January 23, 2012

 CrossFit Inception WOD

21 - 15 - 9 Thruster @ 95/65, Burpee Then: 30x Deadlift @225/135

Post time to comments! 

 WOD Demo Video

http://www.youtube.com/watch?v=s6b0aO_bGiY

CrossFit Sacrifice

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

 

Sacrifice Ladies

"Filthy 30"

Same exercises as the 50(above) but 30 reps per!

 

Power Athlete

Back Squat

3X5

5rnds of:

1 Press

1 Pullup

1 Press

3 Pullups

1 Press

5 Pullups

Post Loads and times to comments!

 

 

CrossFit Inception/Sacrifice Open WOD & Members Only WOD Saturday January 21, 2012

The Open to the public WOD will be held at CrossFit Sacrifice at 9am!  All are welcome and members bring a freind!  Come get the a taste of CrossFit!!

At 10am we will hold our members only WOD!  This will be awesome!!

"White"

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47,Rebecca Voigt 23:07, Katie Hogan 27:31, Lindsey Valenzuela 27:47.
Post time to comments.

Enlarge image

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

 

CrossFit Inception/Sacrifice Hero WOD Friday January 20, 2011

CrossFit Inception

"Morrison"

Hero WOD

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Post time to comments.

Enlarge image

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

 CrossFit Sacrifice

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225/ 185 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Jason Khalipa 11:43. Post time to comments.

Enlarge image

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

 

CrossFit Ladies

"Girls Gone Bad"

3 rounds of 1minute at each exercise with 1min. rest between rounds!

Wall Balls

GHD Situps

Push Press

Jump Rope

Box Jumps

Post rounds to comments!

CrossFit Inception/Sacrifice WOD Thursday January 19, 2011

CrossFit Inception

DeadLift

3-3-3-3-3

then

50 Kettlebell swing 2/1.5 Pood

Post Loads and Times to comments!

 

CrossFit Sacrifice

SWOD

  Overhead Squats

3-3-3-3-3


WOD

21-15-9

400m Run
Overhead Squat (95/65)
Box Jump (24"/20")

- 15 minute time cap -

Post Loads to Comments!

 

 

Ladies WOD

 

5 Rounds

20 Over the Bar Up Downs 

10 Sumodeadlift Highpull 

10 Kettlebell Swing 
(1 min rest between stations)

Power Athlete

Snatch/Power Snatch

Take a look at Paddy down at the Panama City Beach hanging out at La Vida!  You told us you were going to Half Moon Bay in Jamaica!

 

 

 

 

CrossFit Inception/Sacrifice WOD Wednesday January 18, 2011

All Hours are Back to normal at CrossFit Inception!!

830 & 930 are up and running tomorrow!!

 

 CrossFit Inception

5 Rounds For Time: 3 Chest to bar pull ups, 10 Power Snatches 65/95lbs, 10 Hand Release Push Ups     CrossFit Sacrifice 3x5 Min AMRAP’s 1Min Rest Between 5 Deadlifts 315/225 10 GHD Sit-Ups 5 Toes to Bar  10 Hand Release Pushups 20  Plank Twist 10 Jumping Squats Post Rounds to Comments!   Ladies CF 18 min AMRAP: 6 Wall Balls 8 GHD Back Extentions 10  Jumping Squats Run 100 meters Post Rounds to Comments!   Power Athlete Press

 

 

New Hours for Inception and Sacrifice! Will start Tuesday January 17, 2012

CrossFit Inception

Monday-Friday

530am, 930am, Noon, 5pm, 6pm,7pm All Crossfit WOD's

CrossFit Sacrifice

Monday-Friday

530am CrossFit, 830am (ladies only), Noon, 530pm CrossFit, 630pm CrossFit, 730pm (Power Athlete Strength and Conditioning)

CrossFit Kids will move to CrossFit Sacrifice Tuesdays and Thursday at 4pm!