Welcome to CTO

Check back here for updates and events!

read more

search

WORKOUT-03/27/12


LUNGES
posted on
March 26th, 2012
written by
Andy
category
Uncategorized
comments
29 comments

THE GIRLS TAKING CARE OF BUSINESS AT THE 3:30 CLASS

WOD

COMPLETE 5 ROUNDS FOR TIME:

9 BURPEE BOX JUMPS 30/24″

5 OVERHEAD SQUATS 135/95 LBS

EXTRA CREDIT: 2 MINUTE MAX EFFORT SQUAT JUMPS TO A 1FT. TARGET

EMBRACE THE PAIN BY JON GILSON, OWNER OF AGAIN FASTER

ANNOUNCEMENTS:

-APRIL 14TH & 15TH CTO IS HOSTING A “CROSSFIT ENDURANCE” CERTIFICATION. IF YOU HAVE ASPIRATIONS OF COMPETING IN AN ENDURANCE/RUNNING EVENT OR JUST WANT TO BECOME A MORE PROFICIENT RUNNER WE ENCOURAGE YOU TO SIGN-UP FOR THIS AWESOME TWO DAY SEMINAR. SIGN-UP HERE!

-DUE TO THE ENDURANCE CERT. CTO WILL BE CLOSED THE WEEKEND OF APRIL 14TH & 15TH, BUT WE WILL HOST A WORKOUT AT MT. TRASHMORE ON THE 14TH. IF YOU HAVE A FRIEND OR FAMILY MEMBER WHO WANTS TO JOIN IN ON THE FUN PLEASE BRING THEM ALONG!

-THE BOX EXPANSION IS STARTING THIS WEEK. FOR THOSE OF YOU WITH SMALL CHILDREN, EXPECT A TEMPORARY ”KIDS AREA” TO BE UP IN THE NEXT FEW DAYS. WE APOLOGIZE FOR THE INCONVIENCE BUT THE END RESULT WILL BE WELL WORTH IT. THANKS IN ADVANCE FOR YOUR UNDERSTANDING!Share on Facebook

Contact Info

1461 London Bridge Road
Virginia Beach, VA. 23453

For info please call:

Ryan McNemar 775-771-0576
ryan@crossfittakeover.com
Andrew Gallego 310-972-0995
andy@crossfittakeover.com

Email Us




Your Name (required)

Your Email (required)

Subject

Your Message

captcha

1+1=? 

CrossFit Journal: The Performance-Based Lifestyle Resource

29comments

  • Ryan Castillo - March 27, 2012 at 10:11 am - Reply

    65# 11:45. 42 for the extra credit. One of my goals until the next open is to make all things overhead my bitch.

  • DAVE - March 27, 2012 at 11:02 am - Reply

    8:53 @ 115#, 49 on the extra credit.

  • Jim "Doc" Irey - March 27, 2012 at 5:51 pm - Reply

    12:10 RX’D only 34 on the extra credit

  • Ryan - March 27, 2012 at 6:07 pm - Reply

    Did winder press:
    95×5, 105×5, 120×5(bar math got me), 110×7
    then Hang Power Clean:
    165×3, 170×3, 175×3, 185×1, 195×1, 205×1

  • sean - March 27, 2012 at 6:37 pm - Reply

    Whats winder?

    Hope everyone at the 330/430 enjoyed Overhead squat as much as I do

  • Dan D - March 27, 2012 at 6:51 pm - Reply

    12:00 or something close with 95#. About the middle of my second set of burpee bj’s, I forgot to jump high enough and murdered my shins. Spent a couple minutes stopping the bleeding enough to finish.
    Extra credit: flush holes in shins with peroxide and bandage!

  • Fish - March 27, 2012 at 7:29 pm - Reply

    17min. did the first 2 rds @135 then with 2 reps left on rd 3, couldnt get any more so dropped down to 115.

  • Dave R - March 27, 2012 at 7:47 pm - Reply

    10:08

    Started at 135 for the first two rounds. Round 3, 4, and 5 dropped down to 115. Got all 5 unbroken though on each round. I feel as though I have degraded in my performance at the gym. The past few weeks with the games WODS, going to JAX, and the boat have messed me up. But its time to get back on the right track!

  • Don - March 27, 2012 at 7:47 pm - Reply

    Was it 4 rounds this morning? I think I accidently did 4 rounds. Not sure how that got into my head. I thought I kicked ass once I got done. haha…

    4rds 7:57 100#

  • John Lohry - March 27, 2012 at 7:58 pm - Reply

    11:27 @ 115#

    135 wasn’t happening today…I can only split snatch it or clean it to the front rack and then to the back to jerk it. Agree with Dave, seems as those I’ve lost a little strength over the course of the Open. Time to get back on track and ramp things up again. As Ryan mentioned, the OHSs got a little easier as my joints warmed up. Will have to spend a little extra time in the future getting things loosened up even more.

  • Cheryl P - March 27, 2012 at 8:01 pm - Reply

    10:29 started with 24″ box x 1 round then dropped to 20″ box for rest of rounds. Started at #63 x 4 Reps then dropped down to #53 to finish. Extra credit: 46 squats

  • Sam - March 27, 2012 at 8:05 pm - Reply

    8:03 (35# OHS) 30″ box. My shoulder is getting stronger, slowly but surely!!!

  • Cassie H. - March 27, 2012 at 8:20 pm - Reply

    8:18 @ 63#. That one was harder than I anticipated!

  • Grace E. - March 27, 2012 at 8:30 pm - Reply

    12:00 and that’s after smacking myself in he face with the bar… I’m such a goob.

    53# 20″ BJ and 33 squat jumps

  • e - March 27, 2012 at 8:30 pm - Reply

    12:48 30″ BJ’s, 75 lbs OHS, and 31 squat jumps.

  • Gloria - March 27, 2012 at 9:34 pm - Reply

    Today’s WOD was fun! So didn’t expect it to be. lol Did it with 63#. I would have settled for 53#, but Ryan told me to go up a bit, so I did. Thankful for the push. :)

    I think I got it in 10:41. It’s on the board, anyhow.

    I did all of the OHS’s unbroken, except the very last round. Did 4 and then I think my core just failed. lol The weight went forward and I went backwards. Nearly died. Jk about the dying part…no injury. lol

    Still, I snatched it, didn’t get low enough and THEN, finally got a fifth and legit OHS. One day, I’ll be good at those. :)

    48 for the extra credit. My thighs sort of hurt. lol

  • Jennifer M - March 27, 2012 at 9:52 pm - Reply

    7:58 53# 24″ boz. Should have gone heavier…oh well.

  • lauren - March 27, 2012 at 10:16 pm - Reply

    12:xx
    Scaled with 25# for overhead squats
    28 squat jumps

    Thanks to Andy and Liz for helping me get over my fear of box jumps!

  • Leave a Reply


    no prescription finpecia buy Endep on line without a rx purchase generic Endep online purchase Endep amex online without prescription Endep uk order Endep uk buy cheap Endep under without rx Endep cod online orders purchase Aricept online generic Aricept uk Nizoral generic buy Nizoral fed ex order Nizoral no visa without rx buy Nizoral without rx buy cheap Requip online free consult Requip free consultation fedex overnight delivery buy Donepezil and Amitriptyline buy generic Amitriptyline from india buy Lisinopril in mo buy finpecia without rx needed purchase Nizoral amex online without prescription buy discount Nizoral Cytotec sale finpecia online pharmacy buy Aricept pay pal without prescription buy Aricept with no prescription comprar Amitriptyline generico buy Amitriptyline without a credit card purchase Requip online with overnight delivery order Amitriptyline overnight where to buy Amitriptyline online buy Accutane 40 mg american express Accutane 40 mg usa buy 40 mg Accutane without a prescription or membership buy online rx 40 mg Accutane without online Lisinopril order buy Lisinopril online now http://www.cpie-aisne.com/ http://www.cpie-aisne.com/ purchase Premarin without prescription to ship overnight purchase Premarin pay pal online without prescription fedex Premarin overnight without a prescription Premarin generic buy Metformin online without prescription buy Metformin without doctor prednisone generic sale generic 20mg prednisone online buy finpecia generic how to order finpecia online purchase cheap Metformin onlineuk order Metformin buy generic finpecia buy Metformin online from canada buy Metformin epharmacist purchase metformin pay pal online without rx ordering metformin online metformin online without prescription Metformin side effects metformin without prescription shipped overnight express prednisone no physician approval Buy cheap prednisone without a perscription finpecia sale purchase finpecia online with overnight delivery purchase Metformin online without rx online pharmacy Metformin Metformin on line buy lisinopril order lisinopril