Tuesday, June 30, 2009

Run It!

Sorry about that just watch it layin down :o)

If you watch Alana she needs to drop her
hips alittle lower on her deadlifts on the bottom half
& extend hips at the top of her high pulls,
otherwise job well done.

Alana goin overhead great job!

4 Rounds
Sprint 400m
Rest for 1 minute between each round

Post time of each round to comments.

Monday, June 29, 2009

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Sunday, June 28, 2009


Congratulations to Nic who just completed
Mechanics Class welcome aboard!

Saturday, June 27, 2009


Eamonn Doin it Big

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Congratulations to Montel & Scott for completing there
Mechanics Classes Good Work Guys! Welcome aboard!

Friday, June 26, 2009


Rest In Peace My Brother

For Time
150 Burpees

Post time to comments.

Thursday, June 25, 2009


Manny Fresh

ASMRAP in 20 min.
12 Box Jumps 20"
12 DB Deadlifts 1/2*3/4 (bw)
12 DB Push press 1/3*1/4 (bw)
12 Knees to elbows

Post number of cycles done & weight to comments.

Wednesday, June 24, 2009


"I know some of the WOD's are tuff, but don't give
up I see the potential in all of you keep up the
good work". Darren

Tuesday, June 23, 2009


Go! Mimi! Go!

For Time: 21-15-9
20" Box Jumps

Post time to comments.

Monday, June 22, 2009


Dean bends his arms a little soon but gets
the elbows under fast and makes ups for it.

3 Rounds of 21-15-9
Clean and Jerk with as much weight as possible

Post weight and time to comments.

Sunday, June 21, 2009


Look ma no hands

# of rounds in 20 minutes:
15 Hang Squat Clean - 115/85lbs
12 Ring Dips
21 Situps

Post number of rounds completed to comments.

Saturday, June 20, 2009


Are You F*%#@n Kiddin Me?

This is what it's come to.
Please go out and run, bike, or just take a walk.

Friday, June 19, 2009

Doin His Thing

Go! Nic! Go!

50,40,30,20,10 for time
Double Unders
Sit Ups

Post time to comments.

Thursday, June 18, 2009


Way to go overhead Anne!

Run 200m
5 Press
10 Push press
15 Push jerk

5 rounds for time

Post times and weight to comments.

Wednesday, June 17, 2009

Tabata Something Else

Go Montel!


Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Document lowest numbers in each round to get your total.

Post totals to comments.

Tuesday, June 16, 2009


Run 400m
Slam Ball x25
Run 400m
Slam Ball x25
Run 400m
Slam Ball x25
Run 400m

Post time to comments.

Monday, June 15, 2009


Way to push ladies

7 Rounds for time.
10 Seated ring rows
10 Push ups

Post time to comments.

Sunday, June 14, 2009


Run 5k

Post time to comments.

Saturday, June 13, 2009


Future CrossFitter "Dacia"

I Would like to congratulate all the graduates for
all their hard work and the completion of the
mechanics class.
Mimi, Roberto, Nathan, Manny, and Anne.
Welcome aboard! and keep up the good work.

Friday, June 12, 2009

Wall Ball


After - First time Roberto & Nathan did wall ball
great job guys!

25 Wall Ball Shots #20 - Sub) #10-14 Med Ball
30 Pull ups - (Sub)60 Jumping Pull ups
5 rounds for time

Post time to comments.

Thursday, June 11, 2009

Burpees !!!

Mimi & Montel Gettin It Done!

5 rounds for time
20 Burpees
20 Push - ups
20 Squats

Post time to comments.

Wednesday, June 10, 2009


Manny Meets Jackie

1000 M Row
50 Thrusters #45 Men - #30 Women
30 Pull Ups - 60 if doing Jumping Pull Ups

Post time to comments.

Tuesday, June 9, 2009


"Zone Food Pyramid"

"USDA Food Pyramid"

Notice any differences SCAAARY. Not even a ounce of
water is recommended on the USDA Food Pyramid. And
theirs more look closely. (Hmmm)

Sunday, June 7, 2009


Get'em girls!

Three rounds for time of:
#225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Post times to comments.

Saturday, June 6, 2009

Match Point

Med Ball Tennis Anyone?

150 Burpees for time

Post time to comments.

Friday, June 5, 2009


Warm Up
Skill Review:Air Sqauts

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

Thursday, June 4, 2009


Five of the general physical skills strength, flexibility,
agility,coordination, and balance at their best!

Wednesday, June 3, 2009

Get It Done

Lup!!!! Faster!

Clean and Jerk 135#, 30 reps
For time

Post time to comments.

Tuesday, June 2, 2009

Kettle Belled

Ahhh Finished!

3 Rounds for time:
Row 500m
24" Box Jumps, 30 Reps
55# Kettlebell Swing, 30 Reps

Post time to comments.

Monday, June 1, 2009

Push & Pull

Dip baby dip

10 Rounds for Time:
10 Pull-ups
10 Ring Dips

Post time to comments.