CrossFit Champions

6-19-13 – Wednesday CFC WOD

CFCMatt — Wed, 19 Jun 2013 02:38:26 +0000

10×1 minute AMRAP
(1 min rest in between)
25 Ab-mat Sit-ups
ME Strict Pull-ups

Score is total number of pullups across all 10 intervals.

Post score and thoughts to comments.

6-18-13 – Tuesday CFC WOD

CFCMatt — Tue, 18 Jun 2013 02:53:24 +0000

10 minutes Skill Work

then

For time:

Run 100m
25 Shoulder Press (m:95lb,w:65lb)
Run 100m
20 Push Press (m:95lb,w:65lb)
Run 100m
15 Push Jerk (m:95lb,w:65lb)
Run 100m
10 Bear Complex (m:95lb,w:65lb)
Run 100m

CrossFit Champions under NEW Ownership

CFCMatt — Mon, 17 Jun 2013 15:59:32 +0000

Dear CFC Community,

Rather than allow rumors and guessing to dictate the release of this information, we are hopefully beating it to the punch.

CrossFit Champions is now under new ownership.

We have in fact sold CrossFit Champions to long time CFC athlete and friend Joey Carr.

We are very excited about the future of CrossFit Champions and the energy and enthusiasm Joey brings to the community.

Rest assured, we aren’t going anywhere. Pam and I are both very much looking forward to remaining members and athletes of CrossFit Champions.

More to come.

Matt & Pam Munson

6-17-13 – Monday CFC WOD

CFCMatt — Mon, 17 Jun 2013 03:26:49 +0000

1 Snatch every 30 sec for 5 minutes
(@90% 1RM)

then

16 alternating tabata intervals of:
KB Swings (m:60lb,w:40lb)
Goblet Squats (m:60lb,w:40lb)

Post score and thoughts to comments.

From the Daily Apple

CFCPam — Sat, 15 Jun 2013 08:48:53 +0000

Mark Sisson of Mark’s Daily Apple shared a link to this article in Popular Science – 8 Ridiculous Nutrition Myths Debunked – and I felt we had to share it. If you’re getting your nutrition advice from magazines at the grocery store check out line you might want to keep in mind that they need sensational headlines every 3-4 weeks to keep people buying. Quantity does not equal quality regarding your healthy. The count down is kept short on each point with pics but the real info is in the abundance of links to the research that backs up each point.

CrossFit for Hope!

CFCPam — Fri, 14 Jun 2013 08:48:30 +0000

CrossFit, Inc has been active and aware of their reach and the generosity of the people who CrossFit. In 2007, CrossFit affiliates nationwide raised money during Fight Gone Bad for prostate cancer. Over the years, the ability to reach more and more people and raise more and more money and awareness for a cause has helped CrossFit, Inc to look at where the efforts got focused. They’ve dialed it in and now we have CrossFit for Hope. CrossFit for Hope is two things: 1. it is a workout consisting of 3 action packed 5 minute rounds (with 1 minute rests between rounds). It is scalable and doable for everyone! 2. It is a fund raiser!

Go to: http://hope.crossfit.com/cures
Click on the Login/Register tab on the top right side of the page and create an account. Choose CrossFit Champions as your affiliate. Get the word out that you’re raising money for kids! 100% of raised dollars go to research. CrossFit, Inc picks up all administrative costs. Pretty cool!

From CrossFit for Hope
“CrossFit, Inc. is committed to be a driving force in finding Cures for catastrophic children’s illnesses. Through the efforts of our affiliates and, ultimately, you the CrossFit community can be a driving force in the fight against children’s cancer and other illnesses. Our ability to make change is infinite. Our action is a responsibility”

On June 29, CrossFit Champions will be hosting this awesome fundraising event! We will start at 8:30 in the morning and run until all attendees are done and then we will follow up with Saturday Fun Day at CFC with a potluck, yard games and a giant slip and slide! If you or anyone you know has access to a dunk tank, please pass that info along so you can have the opportunity to dunk the coaches!

Several local gyms will be joining us for the fun of the workout! This is going to be a busy and fun day!

6-14-13 – Friday CFC WOD

CFCMatt — Fri, 14 Jun 2013 03:13:05 +0000

For time:

Row 500m
—-
3 rounds of;
10 Hand Stand Push-ups
20 Jumping Lunges
—-
Run 400m

Post time and thoughts to comments.

6-13-12 – Thursday CFC WOD

CFCMatt — Thu, 13 Jun 2013 03:00:22 +0000

EMOM for 7 minutes:

30 Double Unders
5 Overhead Squats (m:115lb,w:85lb)

-Short rest-

“Randy”

For time:

75 Snatches (m:75lb,w:55lb)

-Short rest-

2 minutes Max Effort Chest to Bar Pull-ups

Post all scores and thoughts to comments.

6-12-13 – Wednesday CFC WOD

CFCMatt — Wed, 12 Jun 2013 03:24:48 +0000

EMOM for 10 minutes:
Power Clean + 3 Push Jerks (75% power clean 1RM)

then after a short rest

For time:

25 Wall Ball Shots (m:20lb,w:14lb)
25 KB Swings (m:70lb,w:50lb)
25 Sit-ups
25 Box Jumps (m:24in,w:20in)
25 Push-ups

Post loads and metcon time and thoughts to comments.

6-12-13 CFC Youth WOD

CFCRegitz — Wed, 12 Jun 2013 01:31:47 +0000

Warm-Up
5 Minute Combo (Combine athletes’ favorite CF movements)

Skill Work
Med Ball 101

WOD
Med Ball Chipper
38 Wall Ball Shots
38 Med Ball Walking Lunges
38 Med Ball Ab Mat Sit Ups
38 Jumping Med Ball Squats
38 Med Ball Cleans