01.30.13 FRAN

WOD-Fran

Wednesday, January 30, 2013 

21-15-9

BarBell Thrusters 95lbs/65lbs

Pull-Ups  

01.29.13 WOD

WOD 

Tuesday, January 29, 2013 

7 Rounds

3 Power Cleans 205lbs/110lbs

4 Ring Hand Stand Push-ups  

Here is a Great Quote from Babe Ruth~

 

01.28.13 WOD

WOD 
Monday, January 28, 2013 

42-30-18

Wall Balls 20lbs/14lbs
Kettle Bell Swings 53lbs/35lbs
Box Jumps 24/20

"I may not be there yet, but I am closer than I was yesterday." - Unknown

CrossFit - Its more than fitness, its a way of life

Paleo in a Nutshell Part 1

01.26.13 WOD

WOD

Saturday, January 26, 2013 
 

5 Rounds

12 Overhead Squats 115lbs/85lbs
1 Long Jump
12 T2B

"The only way of finding the limits of the possible is by going beyond them into the impossible." - Arthur C. Clarke

GasCity Represents

Joey Competes in her first ever Strength CrossFit Competition and Finishes up with a respectable 3rd place finish. Thanks to the great coaching from Kaine and the support from the gym!!! 

Go Gascity CrossFit!!

01.25.13 Friday Chipper

WOD

Friday, January 25, 2013 
 

Chipper

5 Muscle Ups

10 Hand Stand Push Ups

20 Push Ups

30 Pull Ups

40 Walking Lunges

100 Air Squats

40 Walking Lunges

30 Pull Ups

20 Push Ups

10 Hand Stand Push Ups

5 Muscle Ups

8 Rounds Thursday

WOD

Thursday, January 24, 2013 
 

8 Rounds

8 Box Jumps 24/30

8 Burpees

8 Dumbbell Push Press 40-50lbs/30-35lbs

 

"Does your workout make you nervous?…It should"

Let me tell you about CrossFit!

Cindy with a Twist

WOD-Cindy with a Twist

Wednesday, January 23, 2013 
 

Complete as many rounds in 20 minutes as you can of:

5 Pull Ups

10 Air Squats

15 Pushups  

"Everyday may not be good.... But there is something good in Everyday" -Unknown 

Diane

WOD-Diane 

Tuesday, January 22, 2013 
3 Rounds-21-15-9 

Deadlifts 225lbs/155lbs
Handstand Push ups  

"Strive for progress, not perfection" -Unknown

Monday, January 21, 2013

WOD 

Monday, January 21, 2013 

 

3 Rounds
6 Thrusters 115lbs/85lbs
12 Bar Facing Burpees
6 Power Cleans 115 lbs/85lbs
12 Split Jumps

"It Always seems impossible until it's Done" 
-Nelson Mandela

Take Your Rest Days

Importance of Rest Days:

Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes. So remember to take your REST DAY, Your Body needs it!!!

Saturday WOD

WOD 

Saturday, January 19, 2013 

5 Rounds 
5x Dumbbell Snatches 50lbs/35lbs 
Sprint 60 yrds 45lbs/35lbs 

Don't Compare Yourself..........

Fight Gone Bad

WOD

Friday, January 178, 2013

 •Push Press

•Wall Balls

•Sumo High Deadlift Pull

•Box Jumps

•Calorie Row

 

Do each movement for 1 minute each, then take a 1 minute break after all five movements are done. Repeat two more times. Count the reps for each movement and all your reps added together at the end will be you final score.

Great work today everyone! :)

Thursday-Fun Day and Skills

Fun Day & Skills 

Thursday, January 17, 2013 

 

•Balance Boards

•Handstands

•Strict Pull Ups

•Ring Fun

•Cart Wheels

•Somersaults 

•Turkish Get Ups

•Hollow Rock

•Pop Ups 

"Any athlete in any sport spends time practicing, and then they have the game. The WOD is the game. If you don’t practice, you will never get better at the game." 

-Courtesy of Crossfit Power Performance

 

10 Physical Skills-CrossFit

Wednesday WOD

WOD 

Wednesday, January 16, 2013 

 

21-15-9-9-15-21

Double Unders

Kettle Bell Swing 53lbs/35lbs

HR Push Ups

LUCKY 7

WOD 

Tuesday, January 15, 2013 

 

7 Rounds

7x Front Squat 135lbs/85lbs

7x Chest to Bar Pull Ups

Monday WOD

WOD 

Monday, January 14, 2013 

 

4 Rounds

5x Power Clean 145lbs /100lbs

10x T2B

15x Wall Ball 20lbs/16lbs

Surprise Sunday Workout!

WOD 

Sunday, January 13, 2013 

 

5 Rounds

10x Knees to Elbow (K2E)

100m Row

10x  Step ups with Dumbbell 50/25

----------------------------

100 Butterfly Situps 

 

Is CrossFit for me?

WOD 

Saturday, January 12, 2013 

 

5 Rounds

Duck Walk with Kettle Bell 35/2610x Ring Dips
Duck Walk with Kettle Bell 35/26
5x Wall Walks 

 

FRIDAY WOD

WOD 

Friday, January 11, 2013 

Chipper-For Time

 

15 Dumbbell Thrusters 40/30

15 Burpee-Lateral Jump Overs

15 Wall Balls 20-10ft/16-9ft

15 Box Jumps

15 Medicine Ball Cleans 20/16 

15 Ring Pushups

15 Jumping Jacks

15 Pull Ups

15 Sit ups

15 Sit Ups

15 Kettle Bell Swings 70/44

15 Mountain Climbers

15 Double Unders

 

"Good things come to those who work"

IS CROSSFIT FOR EVERYONE?

What is Crossfit? It is fitness like you have never experienced before.

Experience training with an emphasis on coaching in a powerful and supportive atmosphere. Discover how everyone from competitive athletes, an everyday person, to your grandma can challenge themselves and their fitness levels and enjoy success.

I’m very out of shape. Should I get into shape before coming to CrossFit?

No. We are here to get you into the best shape of your life. All of our movements are scalable, meaning we can adjust any exercise to your fitness level. If you can’t run, walk. If you can’t jump, step up. If you can’t do a pull up use a band or do ring rows. If you can’t do 20 reps, do 10.

Come in and give it a try, our first session is free! Our Goal is to help you out and teach you why Crossfit works!!

 Check out our website and FAQ Page: http://www.gascitycrossfit.com/#!crossfit-faqs/c34j

Thursday WOD

WOD 

Thursday, January 10, 2013 

Strength

1 Rep Max Deadlift
 

6 Min Amrap

6x One Arm Dumbbell Snatch 70/40

6x Pull Ups

6x Box Jumps 24/20

6x Push Ups

"Never allow failed attempts to dampen your spirit; let them only spur you onto succeed"

Wednesday WOD

WOD 

Wednesday, January 9, 2013

5x

12x Ball Slams 20/16

Bear Crawl

12x SDHP 95/65

Bear Crawl

"Whatever is worth doing is worth doing well"

 

New Max deadlift for Kaine 470lbs. Nice work!!

 

 

 

Tuesday WOD

WOD
Tuesday, January 8, 2013

Strength 

Find 3 Rep Max Back Squat

21-15-9

Sit Ups

Overhead Walking Lunges 45/35

Burpees

"The only way of finding the limits of the possible is by going beyond them into the impossible." - Arthur C. Clarke

 

MONDAY MADNESS

WOD
Monday, January 7, 2013

10,9,8,7,6,5,4,3,2,1
Kettle Bell Swing 53/35
Sprint 40 yrds (Between each round) 

What a great start to the week. We had an amazing turn out today and everyone worked hard and kicked butt!! Nice work everyone. Keep it up and look forward to seeing you all the week.

WEEKEND WOD

WOD
Saturday, January 5, 2013

8x
5 Power Cleans 135/95
5 Pull Ups
5 Box Jumps
10 Air Squats

"Determination, initiative and persistence are the foundation of success"

Day Two-GasCity CrossFit

WOD
Friday, January 4, 2013

6 min Amrap
8x Wall Ball (20lbs-11ft / 16lbs-10ft)
8x HRPU  (Hand Release Push Ups)
1min Rest
7 min Amrap
KettleBell Swing (80/44)
Farmer's Carry (70/60)
10x Pull Ups
Farmer's Carry


AMRAP = As Many Rounds As Possible
  
What is CrossFit?
Constantly varied, functional movements performed at high intensity.

 

Welcome 2013

WOD 

January 3, 2013 

5 Round

5x Deadlifts (275/135)

10x Burpees

Are You Eating These Important Supplemental Foods?

http://www.marksdailyapple.com/are-you-eating-these-important-supplemental-foods/#axzz2GqJBFZzc

Opening Tomorrow Jan. 3, 2013

Don't miss out on GasCity CrossFit's 

First WOD (workout of the day) 

Our First Class begins tomorrow morning at 

 6:00am with Kaine and if you can't make it then 

we have 5 other time slots available throughout the day!!!!