CrossFit Sharkey

Thursday

5 Rounds for time

21 Thrusters (#75/#55)
21 Pullups

Wednesday

WOD

 

5 rounds for time of:

20 Box Jump - 24" Boxes
Kettlebell Swing (54 lbs/36lbs)
20 KB SDHPs (54 lbs/36lbs)

Post total time.

 

Creator – SnoRidge CrossFit

 

 

Tuesday

DON"T FORGET!!!!  Draft House Tuesday night for CyBorg!!!

WOD

10 K Run for time

 

Monday

There will be no CrossFit Sharkey WOD today...Coach Sharkey will be watching the Independence Bowl and CyBorg will be working her second to last shift!

On Tuesday we will be at the Draft House having some last Las Vegas beers before CyBorg heads back east!!!  Please come and join us for some delicious microbrews for time!

4543 North Rancho Drive
Las Vegas, NV 89130-3403
http://www.bigdogsbrews.com/

WOD

 

As many rounds as possible in 12 minutes of:

5 Push Presses 65% BW
10 Push-ups
15 Box Jump - 20 in.s

Post total rounds.

From CF Football

 

Then…

Tabata Running

8 Rounds of 20 seconds of running followed by 10 seconds of rest.

 

Sunday

WOD

4 Rounds for time of…

 

400 m Run

21 Knees-to-elbows

500 m Row

21 Sit-up - Standards Post total time

 

Well….It was another CrossFit Christmas at the Sharkey abode!  We added a Pendlay women’s bar, 210 # of bumper plates, and a few more medicine balls:)  I couldn’t be happier!

Saturday - Rest Day

Saturday -

Today is a rest day...  Today take a minute to reflect on your life.   Where have you been, where are you going?  What were the best days of your life?  Do you want to revisit them, or do you think the best days are yet to come?  New Years is just around the corner and this is the time that we tend to set goals, aspirations, and resolutions.

I know that many of you are just thinking CROSSFIT, sectionals, regionals, games...What is it that you want to accomplish?  Do you just want to be world's fittest man or woman?  Do you just want name recognition?  Or is it that you want to see your success from months of training?  Do you CrossFit for your job being public safety or entertainment/service industry?  Do you workout to eat more or drink more?

Think about your goals this next year...Are they only CrossFit?  Are they only fitness?  Or are they to succeed with your career, your education, your family, and your life?  What is your number one goal in LIFE and what can you do to improve it?

We gain focus during these holiday seasons and focus on family, love, thankfulness, and togetherness...Once the new year comes around our selfish being comes through and we make a resolution for ourselves.  This year I think that I will make a resolution not for myself rather I will make one for others.  For the gym it's going to be to understand which each and everyone of you want.  For my family it is to be more forgiving, understanding and patient.  Oh yeah, and for myself....watching all of you succeed!!!

MERRY CHRISTMAS!!!!

WOD

For those of you crazy enough to check out site and actually workout this Christmas this is what we have in store for you!!!

12 Rounds of-

    25 Kettlebell Swings (#53/#35)

    25 Double Unders

    25 ABMAT Sit-ups

Thursday - Happy Christmas Eve Day

WOD

For time: 
25 Squats 
25 Push-ups 
25 Pull-ups 
25 Sit-ups 
50 Squats 
50 Push-ups 
50 Pull-ups 
50 Sit-ups 
75 Squats 
75 Push-ups 
75 Pull-ups 
75 Sit-ups

Post total time.

 Yes, I will be posting a WOD for Christmas Day...  I really hope that all of you are resting and opening presents for time though!

Wednesday WOD

WOD

12 - 9 - 6

#135/#85 - Overhead Squats

Burpee Pull-ups

Okay I promise new pictures coming up soon!  I do want to give a special shout out to CrossFit Avalanche in Tahoe Vista, CA...Great coaches and great people, I had a great time doing "The Chief" even though there wasn't any oxygen to breath while performing it.  They have some real fire breathers up here and in high O2 climates they'd probably kill 90% of the CrossFitters that I know!

Tomorrow hopefully it's CrossFit Battle Born!  Hopefully the 1500-2000 foot drop in elevation will help my oxygen deprived lungs!  More pics to come, but of snowy Tahoe weather! 

Tuesday

Picture below describes what went down yesterday.  We had some DNF’s and I will leave it at that!  CyBorg would have been very disappointed.  

 

 

Go support the local Las Vegas Bowl football game tonight.  Go Beavers!

 

WOD

“Diane”

21-15-9

Deadlifts 225/185

Handstand Push-Ups

Monday

We will be at Red Rock Fire station 4:00 pm (free WOD).  Please email/text if you are attending.  See you there!

 

WOD

 

FRAN X 2

21-15-9

Thrusters 95/65

Pull-Ups

Rest 5 minutes, second FRAN

Sunday

WOD

“Isabel”

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

 

 

 

Off once again to celebrate the holidays with family.  I hope to visit a few affiliates while on the road.  CrossFit Avalanche would be a cool visit and I’m still trying to hook up with CrossFit Battle Born!!!  Have some Happy Holidays out there to all of you!

Saturday

WOD

“Michael”

3 Rounds for time

800 meter Run

50 Back Extensions

50 GHD Situps

Friday

WOD

We will be doing a team CrossFit WOD up at the Red Rock Fire Station, this is a FREE WOD!!!  Coach CyBorg will also be participating J  Be gentle!

As many runs as possible in 20 minutes:
1st base = 10 Push-ups
2nd base = 10 Air Squats
3rd base = 10 Burpees
Home base = 10 Pull-ups

You must complete 10 pull-ups at home base (like getting a hit) before you can run to 1st base. Successfully rounding all the bases equals one run. One warning for bad form at each base, a second warning is a foul ball and you must return to home base and complete 10 pull-ups in order to start rounding the bases again. Each base should be at least 100m apart.

I’m sure many of you have heard the news that I have taken a new job and that ultimately I will be MIA for the next three months.  Please not to worry!  CrossFit Sharkey has several pokers in the fire.  This may include handing over the reins to someone else to continue the training, or CrossFit Sharkey may apply as a club/non-profit affiliate and offer free classes up at the Red Rock Fire Station for all you Fire and LEO folk.  Regardless, I promise CrossFit Sharkey will prevail!

P.S. – I have sent Tom to sensitivity and anger management training in order to improve on his coaching skills!

Thursday

WOD

3 Rounds of Individual timed 1 mile intervals - Rest 5 minutes in between each round

then

1 - 1 - 1 - 1 - 1 - 1 - 1

Max Snatch