Crossfit Inception

Flash WOD Saturday 9am at the Landings! Come one, Come All!!!

  Come Join us for a Free WOD at the Landings Shopping Center!  This is a Open WOD Free to the Public and will be a blast to start your weekend off!  Anyone is welcome to come give CrossFit a taste!  Right by Gigis Cupcakes off of Airport Thruway!!! 9am

CrossFit Inception WOD Friday May 17, 2013

"Blake"

Four rounds for time of:
-100 Ft. Walking lunge w/ 45# plate held OH
-30 Box jump, 24"/20" box
-20 WBS, 20#/14# 
-10 HSPU

POST TIMES TO COMMENTS!! HAPPY FRIDAY!

Mikko Salo 10:39, Austin Malleolo 14:55, Ken Gall 15:20, Kevin Montoya 15:26,  Daniel Tyminski 15:04, Michael Giardina 17:35, Kristan Clever 16:55
(35lb plate, 24" box, 16lb ball), Heather Bergeron 21:38 (35lb plate, 24" box, 14lb ball), Rebecca Voigt 21:56 (35lb plate, 24" box, 16lb ball).

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of
Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity
in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash
during combat operations in the Zabul province of Afghanistan. McLendon is
survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon,     his brother Chris McLendon, and his sister Kelly Lockman.

CrossFit Inception WOD Thursday May 16, 2013

Strength: Strict Press

5-5-3-2-1

"Mini Annie"

30-25-20-15-10

-Double Unders

-AbMat Situps

POST TIMES TO COMMENTS!!

WOD Time!!!

 

CrossFit Inception WOD Wednesday May 15, 2013

 

 

SKILLS: HSPU's then 3x Max effort HSPU's rest 1 min between sets.

"Hang onto Burpees"

3 Rounds for Time:

-15 Hi Knee Hang cleans 135#/95#

-15 Burpees

POST TIMES TO COMMENTS!

CrossFit Inception WOD Tuesday May 14, 2013

WOD

SPLIT JERK:

   2-2-2-2-2     

                   10 MIN EMOM:                 

      5 115#/75# THRUSTERS

Post Loads to Comments!

 

 

 

CrossFit Inception WOD Monday May 13, 2013

SKILL:

PERFECTING THE AIR SQUAT                     

WOD

 20 MIN AMRAP:                

5 CTB PULL UPS                 

7 OHS 95#/65#                    

10 RING DIPS

Post Rounds to Comments!

Hooters WOD!

 

 
 

CrossFit Inception Hero WOD Friday May 10, 2013

"Adrian"

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

Post time to comments.

Enlarge image

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

CrossFit Inception WOD Thursday May 9, 2013

 

WOD

BACK SQUAT:

5-5-3-2-1       

4X400M RUN

REST 1 MIN AFTER EA 400M RUN

Post Loads and Run times!

High Noon Inception Style!!

CrossFit Inception WOD Wednesday May 8, 2013

 

Core WOD

7 Min AMRAP

5 V-ups

5 Supermans

5 Hollow Rocks

WOD

15 Min AMRAP

10 Front Squats 115/75

10 Box Jumps 24/20

10 Clapping Pushups

Post 

How about a little Burpee Run????