August 2012 – Great Lakes CrossFit

100 Days of Suck Starts Saturday

Author: PatrickOn: Aug 31Categories: WOD No Comments

You’ve heard of the 100 day burpee challenge where you do one burpee on day one, two burpees on day two, three burpees on day three, continuing to increase by one rep each day for 100 days. Well, 100 Days of Suck is similar but rotating between...

CrossFit Workout Friday August 31, 2012

Author: PatrickOn: Aug 30Categories: WOD No Comments

AMRAP 15: 250m run 5 burpee pull ups 15 ball slam

CrossFit Workout Thursday August 30, 2012

Author: PatrickOn: Aug 29Categories: WOD No Comments

AMRAP 15: 10 kettlebell swing (70/45) 10 box jump (24/20) 10 ring dip Yes, you are reading that right. These are heavy kbs. Go as heavy as you can, but maintain form. That means chest up, back straight using your hips to drive the weight overhead,...

Reminder: Closed Monday for Labor Day

Author: PatrickOn: Aug 29Categories: WOD No Comments

Wanted to remind everyone that we will be closed this coming Monday for Labor Day. No classes at all, that includes yoga. We will have normal hours this Saturday and will reopen regular hours Tuesday morning. A workout will be posted for Monday that...

CrossFit Workout Wednesday August 29, 2012

Author: PatrickOn: Aug 28Categories: WOD No Comments

“Blackie” 3 rounds for time: 16 Burpees 16 Lunges, jumping (R+L=1) 32 Abmat sit ups 16 Cleans (95/65) 16 Knees to Elbow Compare to 8/31/11. This is a workout I came up with last year as a tribute to my dog that I had for 16 years that had...

CrossFit Workout Tuesday August 28, 2012

Author: PatrickOn: Aug 27Categories: WOD No Comments

8 Tabata intervals of bottom to bottom squat, followed immediately by a 1 mile run. Bottom to bottom squats in tabata intervals are a little different. In normal tabata intervals you count each rep at the top of the squat and rest standing. For the...

CrossFit Workout Monday August 27, 2012

Author: PatrickOn: Aug 26Categories: WOD No Comments

Death by Thruster (95/65) This will be slightly different than the usual ‘death by’. The first minute you will do 10 thrusters at whatever weight we choose, then you will start the next minute with your 1 rep the 1st minute, 2 reps the 2nd...

CrossFit Workout Saturday August 25, 2012

Author: PatrickOn: Aug 24Categories: WOD No Comments

For time: 400m run 20 thrusters (95/65) 400m run 20 sumo deadlift high pull (95/65) 400m run 20 push press (95/65) 400m run

CrossFit Workout Friday August 24, 2012

Author: PatrickOn: Aug 24Categories: WOD No Comments

5 rounds for time: 15 knees to elbows 10 grasshoppers (2 count) 20 wall ball sit ups

FREE Introductory Workout Saturday, Yoga on Monday

Author: PatrickOn: Aug 23Categories: WOD No Comments

Want to see what Great Lakes CrossFit is all about? Come check us out for free this Saturday at 11:00 am for a free basic introductory class. The class is open to all ages and ability levels. The class will last no longer than one hour and consists...