|Name||Oak City CrossFit|
|Address||1317 Hodges St|
Raleigh, NC 27604
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Tuesday, April 28 Warm-Up 100 M Run, 10 Squats, 200 M Run, 10 Burpees, 100 M Run, 10 Shoulder Touches, 200 M Run, 20 Med Ball Cleans Extra mobility time - use it wisely. Goal Work (15 Min) What were your goals? Do you have a plan? Do you have a next step to be working on? WOD (12 Minute Time Cap) 5-7 Rounds for Time 10 Wall Balls / 10 Double Unders (Scale 2x Singles for Doubles) 10 Wall Ball / 20 Double Unders 10 Wall Balls / 30 Double Unders … to 100 Double Unders Fitness: 10/14 LB Ball Performance: 14/20 LB Ball Competition: Finish the Workout 14/20 LB Ball Every other round perform Squat Clean Wall Balls for each rep in that round. Strength Every 2 minutes for 10 minutes perform Max Rep Push-Ups. There is NO PAUSE on the top or bottom of these push-ups. If you pause, that round is over. Give it a rest and try again next round. Start your Max Rep on the 0:00, 2:00, 4:00, 6:00 and 8:00.
Once again Mahoney Crossfit North Salem is supporting and participating in the Burpee 350 challenge! Teams ------------------------------------------- Alexis Lara, Jeff Parnell, Josef Henry, Shawna Henry, Teal Carter, Viviana Lara Chris Cuevas, Tyler Carter, Karen Blocksom (PAID) Jim Simpson, Mason, Justin? Team Egli Melanie, Amy, Tiffany Solo --------------------------------------------- Wyatt Don Wall (PAID) ???????????????????????? Adriana Miranda Chuy Sandoval Karma Krause Kelli Snyder Maegan Lamb Mark Obert Melissa Byres Cedar Heinle -- tentative ========================================================= This is a one day event to raise money and awareness for Multiple Sclerosis. The WOD consists of 350 burpees for time. There are several ways you can participate: Do 350 burpees - AKA individual or firebreather class Team of two -- 175 burpees each Team of three -- ~ 117 burpees each Team of four -- ~ 88 burpees each Team of seven -- 50 burpees each Note if you don't want to participate in the burpee challenge, you can still contribute at the Eventbrite site below or the day of the event. And please come cheer us on! smile emoticon The current amount raised to date is $86,113 to the National MS Society - help us reach the $100,000 mark. The entry fee of $15 (tax deductible contribution!) can be paid here: https://www.eventbrite.com/e/burpee-350-for-multiple-sclero… There is a $1.82 Eventbrite fee for site and cc services. ... or pay me prior to the event ... or pay me the day of the event If you pay at the Eventbrite website, PLEASE 1 - Let me know 2 - Make sure you enter Mahoney Crossfit in the Local Crossfit Box or Gym Name text box. More details here: http://www.burpee350.com/ (scroll down and check out the picture for Flyers & Events! https://www.facebook.com/burpees4ms https://www.facebook.com/burpee350 BURPEE 350 FOR MULTIPLE SCLEROSIS This is a one day event to raise money and awareness for Multiple Sclerosis. Event takes place at your local Crossfit Box, gym or even your home. WOD consists of 350 burpees for time. You can... EVENTBRITE.COM
Level 1 and Level 2 Every four minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… 20 Walking Lunges with Overhead Plate Carry (45/25 …
Who's your training buddy? #MotivationMonday tip: Have a training partner! As a coach, we instruct you in the movement, ensure you are staying safe and make suggestions on weights/rounds/goals. We make the assumption you will push yourself and make choices that make you better. We know this isn't always the case. Having a training partner keeps you accountable, calls you out on your bullshit and encourages you when things feel impossible!! #bridgetownbarbell #trainingbuddy #kbswings #kettlebell #accountability
CONGRATULATIONS Lawrence Cox and Tammy Gover for winning the transformation challenge!! Lawrence lost 4.65% body fat (lost 13.48 lbs body fat, gained 1.52 lbs lean mass!). Tammy lost 4.64% body fat (lost 6.07 lbs body fat, gained 13 lbs muscle!). GREAT job to everyone who made a decision to eat cleaner and work harder! Your success no matter how big or small is moving you in the right direction! Proud of you guys! Shout out also to Denise and Jayci who lost 3% and to Scott White who lost 4%!
WarmUp Run or Row 600m 1 Len Inchworm 1 Len SpiderMan 3 Rounds 9 PushUp 9 SupineRow 9 GobletSquat 1) BenchPress ** Base the percentages from 90% of your 1RM Set 1 40% x 5 reps Set 2 50% x 5 reps Set 3 60% x 5 reps 2) AMRAP20 10 DB PushPress 35/20# 10 DB Burpee 35/20# Run 200m Cool RestWalk 200m / Roll / Stretch
Monday Loading April 27th/19th Edi/wods/tier-2 Alright folks we are officially in our loading phase for the next 3 weeks. I know for some of you this is not the funniest part of training for you. smile emoticon But being here everyday and pushing through the grind will have it's benefits for those that have discipline to achieve their individual greatness. 1. Nothing in life comes easy 2. Persistence brings success 3. Don't be a Sissy
Monday, April 27 Warm-Up 3 Rounds 10 BIG PULLS on the ERG, 5 Burpees, 10 DEEP Walking Lunges, 5 Strict Pull-Ups or Ring Rows Skill/Strength (Perfecting your form) We will be taking 15-20 minutes to go through the back squat. First 5 minutes will be work with PVC. If you have trouble with PVC, you most likely need to work on mobility. Some folks say, “My squat form is better with weight.” If weight has to force you into a position you can’t get naturally, it’s unsafe.” Master the PVC and you will master the barbell. Next we will spend 10-15 minutes working in small groups so that we can assist one another in staying true to good form and proper technique. During this portion, no one will be using more than 95 lbs on the barbell at any time. Again, this is about proper technique. If you find yourself bored or going through the sets as quick as possible or wanting to put more weight on the bar because “I’m not getting a workout.”, please go back to the first day you walked in the gym. You came here to be better. To be more fit. This will get you there. PVC and empty barbell work is some of the hardest work you can do. If you don’t believe me, go take your Level 1 CrossFit certification where you work with PVC the ENTIRE time and you walk away more sore than you have ever been in your life. WOD 10 Minute AMRAP 3 Power Cleans 5 Front Squats 7 Burpees Fitness, Performance, Competition 65/95 Cash-Out 3 Rounds 10 BIG PULLS on the ERG, 5 Burpees, 10 DEEP Walking Lunges, 5 Strict Pull-Ups or Ring Rows
WOD- Sunday Apr 26 (repeat from 11/22/14) SKILL: Max Handstand walk distance Lv1 Max HS hold on wall Lv2 Max free HS hold WOD: Teams of 2 80 Air Squats 10 wheelbarrow walks 60 Pull-ups 8 wheelbarrow walks 40 T2B 6 Wheelbarrow walks 20 Burpees 400 m …
What an INCREDIBLE morning we had at the SWAB-n-WOD! 29 athletes (plus kids and dogs) came out and experienced Lori's WOD. Most importantly, we signed up 15 people for the Be The Match bone marrow donor registry! Stephanie finished as the top woman with 339 reps and Ian finished as the top male with 368 at RX. Way to go! Lori (SASS- Swab and Save Someone), this is us sending you all of our good vibes for your fight against cancer. We will continue to search for your bone marrow match here in SF and beyond! Now, we challenge San Francisco CrossFit, United Barbell, Telegraph CrossFit, Flagship CrossFit, LaLanne Fitness CrossFit, CrossFit Potrero Hill, CrossFit Alinea, CrossFit 415, and Arena Ready Performance | CrossFit to host your own SWAB-n-WOD and see if you can collect more swabs and complete more reps than our athletes. Send us a direct message if you're in! -