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Workout of the Day

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Workout of the Day 9/20/18 Hero WOD “Bulger”

Hero WOD “Bulger” :: Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. 

Burpees for Daryl // Saturday, September 29 at 10:00am// This is our annual CrossFit 51 Burpee Fundraiser. Years past, we have raised funds for Relay for Life. This year, we are raising funds for one of our CrossFit community box owners, Daryl, owner of Ideal CrossFit. He recently had a terrible accident falling from the roof of his gym space during a roof repair & fractured his skull. He remains in critical condition. His box could use all the support & encouragement during this time. We as a 51 community are going to band together behind our coaches to raise funds to help. For every $1 you donate, it will go towards a burpee for a 51 coach of your choice. All proceeds will go directly towards his Go Fund Me Page. Click here to donate!

1st Phorm// Performance supplement line// 1st Phorm offers supplements from BCAAs & multi-vitamins to pre- & post-workout products// Click here to view 1st Phorm’s full product line to help you reach your fitness goals!

Barbell Club// Focus: Snatches // Thursday at 7:00pm

Saturday Bootcamp// 9:00am- 10:00am// Join us for a 45 min session!

Workout of the Day
Hero WOD “Bulger”
For Time (30 min cap)
10 rds
Run 200m
7 Chest to Bar Pull-ups (Pull-ups/Ring Rows)
7 Front Squats @ 135#/95# (115#/75#)
7 Handstand Push-ups (Modified HSPU)

*Post scores to Beyond the Whiteboard.

“Whether you think you can or can’t, you’re right.”
-Henry Ford

Workout of the Day 9/19/18


Congrats to Dave & Julia on getting hitched! Your CrossFit 51 family is so excited for you both as you begin this new journey together! 

Burpees for Daryl // Saturday, September 29 at 10:00am// This is our annual CrossFit 51 Burpee Fundraiser. Years past, we have raised funds for Relay for Life. This year, we are raising funds for one of our CrossFit community box owners, Daryl, owner of Ideal CrossFit. He recently had a terrible accident falling from the roof of his gym space during a roof repair & fractured his skull. He remains in critical condition. His box could use all the support & encouragement during this time. We as a 51 community are going to band together behind our coaches to raise funds to help. For every $1 you donate, it will go towards a burpee for a 51 coach of your choice. All proceeds will go directly towards his Go Fund Me Page. Click here to donate!

1st Phorm// Performance supplement line// 1st Phorm offers supplements from BCAAs & multi-vitamins to pre- & post-workout products// Click here to view 1st Phorm’s full product line to help you reach your fitness goals!

Barbell Club// Focus: Snatches // Thursday at 7:00pm

Saturday Bootcamp// 9:00am- 10:00am// Join us for a 45 min session!

Midline Conditioning
For Time (5 min cap)
200 Russian Twists (no weight)
*Touch the ground on each side. Each side counts as one rep.

Strength
EMOM for 10 mins
Hang Power Snatch
+
Hang Squat Snatch @ 90% 1RM Hang Power Snatch

Workout of the Day
For Time (15 min cap)
10 rds
30 Double Unders (15 Double Unders)
5 Power Snatches @ 95#/ 65# (75#/45#)

*Post scores to Beyond the Whiteboard.

“Let no one discourage your ambitious attitude. You don’t need a fan club to achieve your goals. Be your own motivation.”
-Unknown

 

Workout of the Day 9/18/18


Burpees for Dary
// It’s our annual CrossFit 51 Burpee Fundraiser! This year, we are raising funds for one of our CrossFit community box owners, Daryl, owner of Ideal CrossFit. He recently had a terrible accident falling from the roof of his gym space during a roof repair & fractured his skull. He remains in critical condition. His box could use all the support & encouragement during this time. We as a 51 community are going to band together behind our coaches to raise funds to help. For every $1 you donate, it will go towards a burpee for a 51 coach of your choice. All proceeds will go directly towards his Go Fund Me Page. Click here to donate!

1st Phorm// Performance supplement line// 1st Phorm offers supplements from BCAAs & multi-vitamins to pre- & post-workout products// Click here to view 1st Phorm’s full product line to help you reach your fitness goals!

Barbell Club// Focus: Snatches // Thursday at 7:00pm

Saturday Bootcamp// 9:00am- 10:00am// Join us for a 45 min session!


Gymnastic Conditioning

3rds (15 min cap)
Choose ONE of the rep schemes below to perform unbroken.
21/15/9/6
Handstand Push-ups (Modified Handstand Push-ups)
*Rest as needed between rounds.

Workout of the Day
For Time (15 min cap)
3rds
6 Muscle-ups (Chest to Bar Pull-ups)
3 Squat Cleans @ 70% 1RM
4 Muscle-ups
2 Squat Cleans
2 Muscle-ups
1 Squat Clean
Rest 2 Minutes between rounds.
*Note times for each round without the rest break.

**Post scores to Beyond the Whiteboard.

“Efforts and courage are not enough without purpose and direction.”
-John F. Kennedy

Workout of the Day 9/17/18 “Team WOD”


Thank you to 1st Phorm for coming out to our Midwest Fall Classic! We are grateful for your team as you all took care of our athletes & volunteers during the competition!

1st Phorm// Performance supplement line// 1st Phorm offers supplements from BCAAs & multi-vitamins to pre- & post-workout products// Click here to view 1st Phorm’s full product line to help you reach your fitness goals

 

Workout of the Day
“Team WOD”
In a Team of 3
For Time (30 min cap)
100 Calories Bike/Row

80 Synchronized Wallballs @ 20#/14# (14#/10#)
60 Synchronized Toes to Bar (Knees to Elbows)
40 Synchronized Thrusters @ 95#/65# (75#/45#)
20 Muscle-ups (Bar or Rings) (20 Chest to Bar Pull-ups)
40 Synchronized Thrusters
60 Synchronized Toes to Bar
80 Synchronized Wallballs 
100 Calories Bike/Row

*Post scores to Beyond the Whiteboard.

“Your life does not get better by chance, it gets better by change.”
-Jim Rohn

Workout of the Day 9/15/18


Thank you to B | creative Tulsa for all of our Midwest Fall Classic WOD videos & thank you to Kelbert McFarland Photography for capturing our event through your photos! We can’t wait to see your work from this year’s Midwest!

Saturday Bootcamp// 9:00- 10:00am// Join us for a 45 min session! 

Saturday Open Gym// 10:00am- 1:00pm

1st Phorm// Performance supplement line// 1st Phorm offers supplements from BCAAs & multi-vitamins to pre- & post-workout products// Click here to view 1st Phorm’s full product line to help you reach your fitness goals

Workout of the Day 9/14/18


Thank you to DJ Adre for coming out to the Midwest Fall Classic! You always do an incredible job!

Saturday Bootcamp// 9:00- 10:00am// Join us for a 45 min session! 

1st Phorm// Performance supplement line// 1st Phorm offers supplements from BCAAs & multi-vitamins to pre- & post-workout products// Click here to view 1st Phorm’s full product line to help you reach your fitness goals

 

Strength
(20 mins)
Find 2RM Front Squat
Then,
Find 2RM Strict Press

Workout of the Day
EMOM  For 14 Mins
Odd: Run 200m (Row 200m)
Even: 1 rd Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)

*Post scores to Beyond the Whiteboard.

“If you see your glass as half empty, pour it into a smaller glass & stop complaining.”
-Unknown

 

Workout of the Day 9/13/18


Thank you to Rizen Industries for our amazing Midwest Fall Classic shirts & tanks! You all did an incredible job!

Barbell Club// Focus: Snatches// Thursday at 7:00pm

Saturday Bootcamp// 9:00- 10:00am// Join us for a 45 min session! 

1st Phorm// Performance supplement line// 1st Phorm offers supplements from BCAAs & multi-vitamins to pre- & post-workout products// Click here to view 1st Phorm’s full product line to help you reach your fitness goals

 

Strength
EMOM for 10 Minutes
1 Clean and Jerk @ 70-80% 1RM

Workout of the Day
For Time (12 min cap)
2rds
50 Wallballs @ 20#/14# (14#/10#)
10 Muscle-ups (Bar or Rings)(15 Chest 2 Bar Pull-ups/20 Pull-ups)

*Post scores to Beyond the Whiteboard.

“Faith is taking the first step, even if you don’t see the whole staircase.”
-Martin Luther King, Jr.

Workout of the Day 9/12/18


We want to recognize another group of top sponsors who helped make our Midwest Fall Classic a success! Thank you to Daylight Donuts, On the Cusp Pediatric Dentistry, and Valley Landscaping! We appreciate you all!

Barbell Club// Focus: Snatches// Thursday at 7:00pm

Saturday Bootcamp// 9:00- 10:00am// Join us for a 45 min session! 

1st Phorm// Performance supplement line// 1st Phorm offers supplements from BCAAs & multi-vitamins to pre- & post-workout products// Click here to view 1st Phorm’s full product line to help you reach your fitness goals

 

Barbell Conditioning
EMOM for 10 minutes
1 Hang Power Snatch
+
1 Hang Squat Snatch @ 85% 1RM

Workout of the Day
AMRAP in 15 minutes
Run 200m
21 Abmat Situps
15 Handstand Push-ups (Modified Handstand Push-ups)

*Post scores to Beyond the Whiteboard.

“You may encounter many defeats, but you must not be defeated.”
-Maya Angelou

Workout of the Day 9/11/18 “Hero WOD 343”


May we never forget September 11, 2001. May we remember the sacrifices our first responders made on this day 17 years ago. May we remember the families who lost their loved ones on this tragic day. Never forget.

1st Phorm// Performance supplement line// 1st Phorm offers supplements from BCAAs & multi-vitamins to pre- & post-workout products// Click here to view 1st Phorm’s full product line to help you reach your fitness goals

 

Workout of the Day
Hero WOD “343″ in honor of the 343 firefighters lost on 9/11/01
For Time

100 Deadlifts @ 145#/115# (135#/95#)
100 Power Cleans @ 95#/65# (75#/45#)
100 Barbell Ground to Overhead @ 65#/35# (45# Plate/ 25# Plate)
43 Burpees


“No matter how hard we try, words simply cannot express the horror, the shock and the revulsion we all feel over what took place in this nation on Tuesday morning. September 11 will go down in our history as a Day to Remember.”
-Billy Graham

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