County Line CrossFit

EVERYONE GO TO MERCURYCROSSFIT.COM!!!

noreply@blogger.com (Heather Regan) — Mon, 28 May 2012 02:31:00 +0000

WE ARE OPEN MEMORIAL DAY! JOIN US AT 5:30am OR 8:30am FOR A HERO WOD! SEE YOU THERE!

noreply@blogger.com (Heather Regan) — Sun, 27 May 2012 16:41:00 +0000

Friday 5-25-2012

noreply@blogger.com (Heather Regan) — Fri, 25 May 2012 03:23:00 +0000

WOD
Run 800m
6 Deadlift 205/115
Run 400m
12 Deadlift
Run 200m
18 Deadlift
Run 200m
12 Deadlift
Run 400m
6 Deadlift
Run 800m

Wallsit 4X1min w/ 30 sec rest between

Thursday 5-24-2012

noreply@blogger.com (Heather Regan) — Thu, 24 May 2012 03:26:00 +0000

WOD 1
3 Rounds for max reps
Max Reps OHS @75% OF 1RM
Max Reps Ring Dips

Rest 5 min

WOD 2
AMRAP 12min
50m Bear Crawl
5 KTE
15 KB Swings

Wednesday 5-23-2012

noreply@blogger.com (Heather Regan) — Wed, 23 May 2012 03:56:00 +0000

Strength
Deadlift 5-5-5

WOD
Tabata
Squats
Ring Rows
Sit Ups
then immediately go run 800m

Tuesday 5-22-2012

noreply@blogger.com (Heather Regan) — Tue, 22 May 2012 03:53:00 +0000

WOD:

AMRAP 20 min
15 Burpees
15 TTB

15 Ring Push Ups
200m Run
15 Box Jumps 30/24
15 Wallballs 20/14

Rest 2 min

2X 1 min Handstand hold (rest 30 sec between)
2X 1 min Plank (rest 30 sec between)

http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

noreply@blogger.com (Heather Regan) — Mon, 21 May 2012 02:08:00 +0000

Monday 5-21-2012

noreply@blogger.com (Heather Regan) — Mon, 21 May 2012 02:07:00 +0000

WOD:
Bear Complex
7 Sets of the sequence:
Power Clean
Front Squat
Pushpress
Back Squat
Pushpress (from the back)
5 Rounds
Rest between rounds as needed

Please watch the video!
NO resting with bar on the ground
Squats below parallel
Lockout arms with pushpress

Friday 5-18-2012

noreply@blogger.com (Heather Regan) — Fri, 18 May 2012 03:07:00 +0000

Strength:
Back Squat
3-3-3-3-3

WOD:
AMRAP 15 MIN
Run 200m
7 Medball Cleans 20/14
14 KB Swings 70/53

Thursday 5-17-2012

noreply@blogger.com (Heather Regan) — Thu, 17 May 2012 03:19:00 +0000

Skill:
Practice Free Handstand for 10 min

WOD:
Ladder of 10-8-6-4-2-4-6-8-10
Burpee Box Jumps
Handstand Push Ups

Wednesday 5-16-2012

noreply@blogger.com (Heather Regan) — Wed, 16 May 2012 04:11:00 +0000

In memory of SSG Joshua Hager, United States Army, who was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

WOD:
"JOSH"
21 Overhead squats 95/65
42 Pull-ups
15 Overhead squats
30 Pull-ups
9 Overhead squats
18 Pull-ups

Tuesday 5-15-2012

noreply@blogger.com (Heather Regan) — Tue, 15 May 2012 03:12:00 +0000

Strength:
Push Jerk
2-2-2-2-2

WOD:
5 Rounds for Time:
20 Double Unders
8 Snatch 115/75
20 Weighted Sit Ups 25/15

Monday 5-14-2012

noreply@blogger.com (Heather Regan) — Mon, 14 May 2012 03:54:00 +0000

Strength:
Deadlift
3-3-3-3-3

WOD:
2 Rounds for time:
30 Squat Cleans 95/65
100m Bear Crawl
30 Roll Outs (torso must touch ground with full extension,same bar)

Friday 5-11-2012

noreply@blogger.com (Heather Regan) — Fri, 11 May 2012 04:11:00 +0000

HAPPY LEGS FRIDAY :)

Strength:
Back Squat
5X5

WOD: For Time
Tuck Jump and Air Squat Ladder
50-40-30-20-10
(50 tuck jumps&50 squats,40 tuck jumps&40squats...)
then rest 2 min, then:
50 stationary overhead lunges 45/25 (alternate legs)

noreply@blogger.com (Heather Regan) — Thu, 10 May 2012 04:00:00 +0000

THE 6:15PM CLASS ON THURSDAY 5-10-2012 IS CANCELLED

Thursday 5-10-2012

noreply@blogger.com (Heather Regan) — Thu, 10 May 2012 03:22:00 +0000

WOD

For Time:
Run 1 mile
25 Pull Ups
50 Wallballs 20/14
25 Deadlifts 205/115
50 Push Ups

http://media.crossfit.com/cf-video/CrossFit_Knees2Elbows.mov

noreply@blogger.com (Heather Regan) — Wed, 09 May 2012 03:33:00 +0000

Wednesday 5-9-2012 Happy Birthday Mia!!!

noreply@blogger.com (Heather Regan) — Wed, 09 May 2012 03:28:00 +0000

Strength:
Max KB Swings 70/53

WOD:
AMRAP 15min:
5 Thrusters 115/75
9 KTE
12 Burpees

Tuesday 5-8-2012

noreply@blogger.com (Heather Regan) — Tue, 08 May 2012 02:01:00 +0000

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
Post time to comments.

"Michael"
3 Rounds for Time:

Run 800m
50 Back Ext (on floor)
50 Sit Ups

Please watch these videos!!! The music is really loud on the first one so adjust your volume. Turn volume back up for 2nd video. :)

noreply@blogger.com (Heather Regan) — Mon, 07 May 2012 04:10:00 +0000

http://media.crossfit.com/cf-video/CrossFit_PushupStandards.mov

http://media.crossfit.com/cf-video/cfj-nov-05/hang-clean.mov

Monday 5-7-2012

noreply@blogger.com (Heather Regan) — Mon, 07 May 2012 03:55:00 +0000

Strength
Hang Clean
3-3-3-3-3

WOD
"JT"
21-15-9
Handstand Push Ups
Ring Dips
Push Ups

http://library.crossfit.com/free/pdf/15_03_Nutrition_Full_Issue.pdf

noreply@blogger.com (Heather Regan) — Fri, 04 May 2012 03:33:00 +0000

Friday 5-4-2012

noreply@blogger.com (Heather Regan) — Fri, 04 May 2012 03:25:00 +0000

Strength
Push Press 5-3-1-1-1
Bent Over Rows 5-5-5-5-5 (all same weight)

WOD
AMRAP 10 min
15 Tuck Jumps
15 Push Ups

Thursday 5-3-2012

noreply@blogger.com (Heather Regan) — Thu, 03 May 2012 03:01:00 +0000

WOD

21-15-9
Pull Ups
Wallballs
Deadlifts 245/155

Wednesday 5-2-2012

noreply@blogger.com (Heather Regan) — Wed, 02 May 2012 02:06:00 +0000

Strength
Snatch
5X5 or Form Work

WOD
4 Rounds for time:
Run 400m
8 HSPU
10 Pistols each leg
12 Burpees