Ducks and Bunnies

A long 18 minutes today!

Run

Lunge

Bunny Hop

Mountian Climbers

Duck walk

As many round as possible!

 

MaryJo performed the duck walk with grace today!

We may have had some funny looks, but we had fun! See you at the park next Saturday!

That was "Nutts"!!!!

"Nutts"

10 Handstand push-ups

15 Deadlifts(250/205)

25 Box jumps

50 Pull-ups

100 Wall Balls

200 Double Unders

400m Run with plate (45/25)

Despite a few complaints about this workout, EVERYONE finished!!!! We are proud of all of you for finishing, because we know it was tough! So congrats everyone you were NUTTS!!

We like sweat!

Todays WOD was HOT! 90 degrees Whew!

3 Rounds of:

7 Power Cleans

15 Push-ups

7 Sumo Deadlift high pulls

15 Wall Balls

200m Run

Even though they were hot and tired, they still had time for a fun sled pull! And Aunt Nancy finally climbed the rope! Theres always time for fun at CODE!

You Wanna Tabata??

Todays WOD:

Tabata Squats

Run 400m

Tabata Pull-ups

Run 400m

Tabata Sit-ups

Run 400m

Tabata Push-ups

Run 400m

For those of you who don't know what "Tabata" means, here it is: 20secs. of work with 10 secs. of rest for 8 rounds, a total of 4 minutes. Not only is it a cardio blast, but those muscles get worn out!

SEE YOU THERE!!!!

P.S.-Don't forget we're closed on Monday for Memorial Day.

NOT AT RISING PARK THIS MORNING

We will be INSIDE this morning

See you at the CODE

Everybody's favorite......

The sled pulls on Wednesday were great! We know they were hard, but after some tough love with the 5:15ers, everyone got the hang of 'em! Good job to all who pulled the weight!

Monday Lancaster Training at CrossFit CODE

Today's WOD

"Tommy V"

21 Thrusters

12 Rope Climb

15 Thrusters

9 Rope Climb

9 Thrusters

6 Rope Climb

Thruster weights 115lbM and 75lbW

Today was AWESOME.

 

Cheryl is an absolute inspiration to many! 

15 Foot Rope Climb!!!!

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UPDATES

Please Stay Posted on our Facebook Fanpage for more Action Pictures

This Saturday will mark our first Saturday in the Park. 

Rising Park 9am

We bought more an extra Rower, 2-45lb weight vests,  2-Sleds for pulling and a few other goodies today. Stay tuned for the upcoming weeks WODS that will incorporate them

MAJOR ANNOUCEMENTS

We will be taking athletes this summer for speed, agility, and power. 

Spread the word.

2 NEW BOOT CAMP LOCATIONS THIS SUMMER

Fairfield Union

Logan, OH

Walls, Balls, and Team Training...

This week has been a great week of team workouts and just plain brutal fun.

Wednesday 515p session was one of the largest we have seen this year!

We are definitely putting together a nice order for more equipment in the next coming month.

Yesterdays Workouts:

3 Athlete team

5 Rounds

18 Total Handstand pushups

30 Power Cleans 95lbs/135lbs

( Scale as needed. Challenge yourself )

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THEN

100 Burpees

200 KB Swings 35lbs/53lbs

300 Situps

2500 Single Jump Rope skips

Complete as a group. There was no rule how many reps each athlete must perform

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Todays WOD

"Karen"

150 Wall Balls For Time

Many people broke their Personal Records Today

Post your personal time to comments

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Updates:

As NOW we are enrolling Athletes from 7th Grade to Senoir Year

We will have 9 Sessions available every week

Spread the Word! 

Stay Tuned for more information

We will also be moving our Saturday sessions to Rising Park with in the next couple weeks

It will be written on the dry erase board

Logs, Dogs, and Sweaty Shirts...

Today we took the WOD right out of the CrossFit Affiliate Challenge play book.

200m 100lb Log Run
60 Pull ups and Dips
200m 100lb Log Run
120 Thrusters 65/95lb
200m 100lb Log Run
200 Deadlifts 95/135lb

Four man teams - only two bars per team - only two Athletes can work at a time

Pictured above is Michael Gold. Michaels team won first place by more than 2 minutes. Due to the fact that he was the only person to pick up the log by HIMSELF and run the full 200m. And yes, thats his mother running behind cheering him on.

Here are a few other pictures of todays festivities:

Greta, School Teacher :)

 Steve and Vicki - Husband and Wife

Todd and Jayme - Team Thrusters

Brandie

Aaron Ramsey - Texas native