Wednesday August 17th

Warm Up

30 leg lifts

25 wall balls

WOD

"Room Service"

20 Rounds For Time

5 Push ups

5 Squats

5 Situps

Finish

 400m run

Tuesday August 16th

Warm up

25 ring rows

250 jump rope

WOD


"EVA"


5 Rounds For Time
 

Run 800m

 

30 kettle bell swings

 

30 pullups

Finish

Pick one level 1 exercise for PR

Monday August 15th

Warm Up

Run 800m 

 WOD

3 Rounds for Time

30 Sit Ups

30 Double Unders

30 Hollow Rocks

Finish

500m row

Friday August 12

Warm Up

Run 200 m

4 lengths of Bear Crawl

20 Lunges

WOD

"JT"

21 - 15 - 9

HSPU

Ring Dips

Push Ups

Finish

Work on Level Testing

Thursday August 11

Warm Up

200 Jump Rope

40 Squats

20 Pull Ups

WOD

"JACKIE"

Row 1000 m

50 Thrusters (45/35)

30 Pull Ups

Finish

Level Testing

Wednesday August 11

Warm up

40 situps

30 pushups

200 jump rope

WOD

   
"Diane"

  
21-15-9

   
Deadlift (225/155)

  HSPU

Finish

Max reps situps

Tuesday August 9

Warm Up

200 Jump Rope

40 Sit Ups

WOD

"CANDY"

5 Rounds of:

20 Pull Ups

40 Push Ups

60 Squats

Finish

Stretch

Monday August 8

Warm Up

20 Push Ups

40 Squats

Max 2000  m Row (p.100)

WOD

 2 Rounds

Tire Flips to the Cones

Run to the Park

35 Push Ups

Run to the Tire

Tire Flips to the Cones

Run to the Park

30 Sit Ups

Run to the Tire

Finish

Stretch

Friday August 5

Warm Up

250 m Row

20 Lunges

10 Burpees

WOD

"Tabata Something Else"

20 sec as many reps

10 sec rest

8 Rounds of Each

Pull Ups

Push Ups

Sit Ups

Squats

Finish

Max HSPU in a row

Jean Anton

Jeannie Anton

Stats:

Can Lift Heavy Loads and Has Great Will Power

Unmodified Pull Up: Not yet

Unmodified Sit Up: Yep

Unmodified Push Up: Not yet

Dead-lift max: 140 lbs

Push Press Max: 65 lbs

Front Squat Max: 75 lbs

BAM! Through the door set down the water bottle, “Hey Brett!” take out the cell, check one more time for the emails, “yep freight’s on time” in her head, “(*&*(& complain about the warm up )(*)(6%$”, rock the warm up like it were a warm up to the warm up, “OK what’s today”, “Crack a Joke about the Workout” Kick some butt in the workout, YAWN!, Finish the workout!

If you were wondering, Yes, a yawn just took place in a CrossFit workout. Jeannie Anton, now nick named Phynix, yaws once in just about every workout somewhere between 4-5 min into it. I normally let it set me off as if it were some disgraceful mock of my skills as a programmer, as if she were to say “maybe have a slightly harder workout next time Brett.” The initial rebuttal in my head would include “go faster then, or get some sleep workaholic.”

Now I completely understand that Jeannie, very similar to the fictional mutant Jean Grey in X – Men, has super human powers. See there is no CrossFit workout too challenging for her. What will completely boggle you though, is that she will be modest to a fault, then throw you off guard and smack you in the face with your own hand, figuratively speaking. It’s as if time is much slower in her world and while doing the workout Jean has time to take a little cat nap. All we catch is her waking up! This would also explain how she can accomplish so much in one day, amazing at work, has time to take care of herself and others, and raises a daughter practically on her own. No offense Bob.

All in all Jean is a truly amazing person and friend and should be a high priority on anyone’s list to get to know. She has so much to offer and is very generous. Cheers and Hoorah, for Phynix, here is to all that you do!

Thursday August 4

Warm Up

200 Jump Rope

20 Burpees

40 Sit Ups

WOD

"ROSA"

5 Rounds For Time of:

10 HSPU

400 m Run

p. 70

Finish

MAX Front Squat

p. 102 and 8

Wednesday August 3

Warm Up

200 m Run

20 Leg Lifts

40 Mountain Climbers

20 Ring Dips

WOD

"Nasty Girls"

3 Rounds for Time

50 Squats

7 Muscle Ups

10 Hang Power Cleans

WOD BOOK = p. 83

Finish

Max Time L - Sit

WOD BOOK = p. 111

Tuesday August 2

Warm Up

200 Jump Ropes

30 Sit Ups

30 Pull Ups

WOD

"IVAN THE TERRIBLE"

90 sec Jump Rope (each round)

50     40      30       20       10

Lunges

Push Ups

Sit Ups

Finish

MAX Plankue

Monday August 1

Warm Up

200 Jump Rope

30 Push Ups

20 Push Press with Light Weight

40 Leg Lifts

WOD

3Rounds

20Dips

800 m Run

10 HSPU

400 m Run

Finish

Roll Out

Stretch

Saturday July 30

Warm Up

30 Squats

20 Push Ups

WOD

20 Pull Ups

30 Push Ups

20 Pull Ups

40 Sit Ups

20 Pull Ups

50 Squats

20 Pull Ups

Finish

Stretch

Friday July 29

Warm Up

30 Flutter Kicks

20 Push Ups

10 Mountain Climbers (4 ct)

WOD

"DECK OF CARDS"

Face cards are 10, aces are 11, flip a card until the deck is depleted, perform the movement and the specified number of reps. :)

HEARTS =         Burpees

DIAMONDS =  Mountain Climbers (4 ct)

SPADES =         Flutterkicks (4 ct)

CLUBS =           Sit Ups

JOKERS =         Run

Finish

Watch some Games !!!!!!!!!!!

Thursday July 28

Warm Up

30 Sit Ups

20 Pull Ups

Mas Repetitions Ring Dips

WOD

"Grace"

30 Repititions

Clean and Jerk (135/95)

Finish

Max Repetitions Push Ups

Wednesday July 27

Warm Up

200 Jump Ropes

20 Push Ups

30 Squats

800 m Run

WOD

"ANNIE"

50 40 30 20 10

Double Unders

Sit Ups

Finish

400 m Run

Kathy Kopf

Kathy Kopf

Kathy Kopf is a model citizen sure and even model citizens require change in their lives. When Kathy began at CFG she spoke one possibility into existence, "I choose to resemble Mrs. Obama before my school reunion!" Freaking awesome! Muscle building rather than weight loss has been her main goal. She has just had her reunion. Tell me if I am wrong, and with the utmost respect to Mrs. Obama, Kathy you are an upgrade and have surpassed your goal. Muscle is what she desired and muscle is what she has. It just goes to show you that desire combined with integrity, and the power of choice creates amazing possibilities into reality. As her physical prowess will always remain important to her Kathy is continuing to speak other beautiful value adding additions into this world. Kathy has become a master at creating value in her family, relationships, and in her entire space. I and many others have a lot to learn from this outstanding woman join me in the study and listening of her life.

Brett P. Lark

CrossFit Generate

Tuesday July 26

Warm Up

200 m Run

100 Jump Rope

20 Ring Dips

WOD

"BARBARA"

5 Rounds for time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest for 3 min (Subtract 12 min from time)

Fininsh

Roll Out

Monday July 25

Warm Up

40 Squats

30 Pull Ups

50 Sit Ups

WOD

10 Weighted Lunges (25/10)

10 HSPU

20 Weighted Lunges (25/10)

20 Push Ups

20 Weighted Lunges (25/10)

10 HSPU

10 Weighted Lunges (25/10)

Finish

500 m Row for Time

Friday July 22

Warm Up

Bear Crawl 30 m 

10 Inch Worms

20 Push Ups

WOD

For Time

1000 m Row

Finish

250 Jump Rope For Time

Stretch

Thursday July 21

Warm up

25 Push Ups

10 Sitting Knees to Chest

8 Tumbles

500 m Row (For Time)

WOD

"DANNY"

AMRAP 20 MIN

30 Box Jumps

20 Push Press (115/80)

30 Pull Ups

Finish

Roll Out and Stretch


RESULTS

ROBIN B.     4 ROUNDS
GYLA           4 ROUNDS

Wednesday July 20

Warm Up

200 m Run

Level 1 Testing

50 Squats in a Row (Rest no more than 2 sec)

10 Push Ups

30 Sit Ups

WOD

"ELIZABETH"

21     15       9

Squat Cleans

Ring Dips

Finish

Static Hang as long as Possible:  Goal = at least 30 seconds for Level Testing

Tuesday July 19

Warm Up

200 Jump Rope

20 Pull Ups

30 Sit Ups

40 Squats

MAX Time L - Sit

WOD

"HELEN"

400 m Run

21 KB Swings

12 Pull Ups

Finish

Max Rep Push Ups

Monday July 18

Warm Up

200 m Run

30 Ring Dips

20 Ring Rows

MAX Press

WOD

"ANGIE"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Finish

250 m Row For Time

Saturday July 16

Warm Up

40 Squats

200 m Run

30  Sit Ups

WOD

30 Pull Ups

40 Sit Ups

50 Push Ups

40 Sit Ups

30 Pull Ups

Finish

Roll Out

Friday July 15

Warm Up

400 m Row
40 Sit Ups

30 Push Ups

20 Pull Ups

WOD

"LYNNE"

5 Rounds For Reps

Bench Press (BW)

Pull Ups

P. 69

Finish

MAX Deadlift P 102

WOD Books

WOD BOOKS ARE FINALLY HERE!!!

These Books are truly a "must need" tool for any CrossFitter. Watching weight and waist size decrease can be frustrating. However, tracking the scientific truth of bettering scores for the workouts that we do tells someone how they have progressed in strength, endurance, and flexibility that all have a direct correlation with the physical changes we all desire. We will be performing more of the CrossFit Signature WODs anymore and tracking how you have done in the past gives the time or reps to beat, allowing us to push harder each time to PR (personal record) every time. There are also tons of other useful information in this tool. They are on sale for $32.46 (tax included). Everyone loves the WOD Book, you will too. You are a true CrossFitter!!!

Thursday July 14

Warm Up

400 m Run

40 Sit Ups

30 Push Ups

WOD

"ROSA"

5 Rounds For Time

10 HSPU

400 m Run

P. 70

Finish

Max Rep Push Ups P. 110

Wednesday July 13

Warm Up

250 m Row

20 m Bear Crawl

Stretch (on your own)

MAX Time Handstand Hold P. 112

WOD

MAX Push Press

5 - 4 - 3 - 3 - 3

Finish

Max Repetition Ring Dips P. 110

Tuesday July 12

Warm Up

Row 250 m

20 m Bear Crawl

Stretch On Your Own

MAX TIME PLANCHE

WOD

"JONESWORTHY"

6 Rounds For Time (Reps Given for Each Round)

Squat            80 - 64 - 50 - 32 - 16 - 8

KB Swing     40 - 32 - 25 - 16 -  8 - 4

Pull Ups        20 - 16 - 12 -   8 -  4 - 2

Finish

Stretch

Roll Out

Monday July 11

Warm Up

50 Sit Ups

500 Jump Ropes

WOD

3 Rounds

10 Rings Rows

20 Weighted Lunges (35/20)

40 Push Ups

400 m Run

Finish

Splits Work / and  Goal Work

Tuesday July 5

Warm Up

20 Push Ups

30 Squats

50 Sit Ups

WOD

21     15       9

• Squat Clean (135/95 from the ground every time)
• Clapping Push Ups

Finish

Bench Press 3 - 3 - 3

Monday July 4

Warm Up

200 m Run

40 Sit Ups

20 Lunges

WOD

3 Rounds

10 HSPU

30 Pull Ups

5 Front Squats

Finish

1000m Row

Thursday June 30

Warm Up

400 m Run

20 Push Ups

20 Reverse Pulls

WOD

AMRAP for 20 min

7 HSPU

12 L-Pull Ups

Finish

400 m Run for Time

Wednesday June 29

Warm Up

250 m Row

30 Push Ups

1 min Bridge

Pre WOD

Tabata 8 Round

Sit Ups

WOD

Deadlift

5 - 4 - 3 - 3

Finish

Roll Out

Tuesday June 28

Warm Up

200 m Run

30 Sit Ups

20 Pull Ups

20 Push Ups

WOD

3 Rounds

10 Reverse Pulls

20 Leg Lifts

10 HSPU

Fiinish

Front Squat 4 - 5

Monday June 27

Warm Up

200 m Run

200 Jump Rope

30 Sit Ups

20 Dips

WOD

TABATA Something Else (8 Rounds)

Pull Ups

Push Ups

Sit Ups

Squats

Finish

Bench Press 3-3