CrossFit Sharkey

Sunday!!!

WOD

 

For time 30, 25, 20, 15, 10, and 5 rep rounds of:

 

Virtual shoveling
Push-ups

 

Virtual Shoveling = With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

 

 

  

Saturday

Yesterday was somewhat of a pain storm...And that's all I have to say about that!

 

WOD

 

4 Rounds for time…

10 Knees to Elbows

25 Double Unders

Friday

 

** 4:30 Workout at Park - Cross of Alexander & Tenaya

 

WOD

 

CrossFit Triathlon

2000 M Row (No Rower Sub 200 SDHP #45/35)

200 Squats

1 Mile Run

 

PS – Duncan is Back! 

 

Thursday

WOD

Anyway you can Fran!

Complete Fran in under 5 minutes…This means if you have to reduce Rx’d weight then do it!  There is a time limit for this workout and it’s 5 minutes!

21 – 15 – 9

Thrusters (95#/65#)

Pull-ups

If you don’t do the workout in under 5 this constitutes a DNF (Did Not Finish)…If you do Fran in 6:00 with 95# thrusters, then reduce the weight to 85# or 75#!  Have fun!

 

Yesterday's results from the workout of hell!

 

 

Another successful WOD in the park!

Wednesday

*  Meeting again at 5:30 p.m. at the park on Alexander and Tenaya!  Please call, text, or email if your coming...So I can bring enough equipment!

WOD

(adopted from CrossFit Kingston)

 

For 20 minutes:

 

Do as many overhead lunges holding a plate (45#/25#) as possible in 20 minutes.

 

Penalty of 10 burpees every time the plate is put down.

 

Scored by total lunge and burpee reps

 

She brings forth pain onto others like I do, and she does it where the air is thin!  CrossFit Sharkey is well supported by our firefighters, law enforcement officers, and military members...Come to think of it 100% of CrossFit Sharkey's members fall or have significant others under this category!  I'm proud of you all and all the hard work that you do!

Tuesday

WOD

Five rounds for time of:

135#/85# Clean, 3 reps
135#/85# Front squat, 15 reps
10 Burpees

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Great Job to all last night!

 

Monday

* We will meet at the park off of Alexander and Tenaya at 5:30 p.m.!

 

WOD

"Mr. Joshua"

5 Rounds For Time:

800 Meter Run

30 Glute-Ham Sit-Ups

15 – Deadlifts #250/185

new equipment keeps showing up

 

Sunday

WOD

10 K Run

 

 

I always find it important to participate in races every once and a while.  It keeps you on your competitive edge...  This upcoming holiday season make sure to sign up for several different races to keep your training up, your mind fresh, and to just have a good time!!!

    
 
*  My father always told me that an educated person always read up on there passion (ie. CrossFit), but also became well versed on the opponents of there passion... here is and interesting read http://www.tmuscle.com/free_online_article/sex_news_sports_funny/the_truth_about_crossfit

Learn the great truths about what you believe...but also discover those who challenge what you believe! 

 Please post what you think to comments

Saturday Happy Halloween!!!

WOD

Seven Rounds For Time:

7 SDHP  #95/65

7 Thrusters #95/65

Or go help  Michael Esber move at 8 am tomorrow 

 

Friday

*  Attention - 5:30 class is cancelled today due to work schedule conflicts! 

** There will be a free 3:00 p.m. class for USFS/BLM Fire and LE at the Red Rock Fire Station.

 

 

WOD

5 Rounds For Time:

7 Deadlift #225/185

12 Clapping Push-Ups

15 Supine Ring Pull-Ups

Thank you CFAM

 

Thursday

WOD

Five rounds for max reps of:

Body weight bench press,
Pull-ups,
Body weight back squat.

WOD

Five rounds for max reps of:

Body weight bench press,
Pull-ups,
Body weight back squat.