Wednesday, September 30, 2009

Row Row Row Your C-2


Stroke, Stroke, Stroke

For Time:
Row 750m
21 Dumbbell Thrusters
Row 500m
15 Dumbbell Thrusters
Row 250m
9 Dumbbell Thrusters

Post load and time to comments.

Tuesday, September 29, 2009

Pull


Hard Work

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Hip Extension
20 Knee to Elbows

Post time to comments

Monday, September 28, 2009

Lift


Stephanie & Scott Smoov

Deadlift
3-3-3-3-3

Post load to comments.

Sunday, September 27, 2009

Suuumo!


Way to go Stephanie!


For time:

21-15-9
Sumo Deadlift High Pull
Push Jerk

Post load & time to comments.

Saturday, September 26, 2009

Rest/Birthday WOD



Happy Birthday to both Manny & Nathan!

Get some rest if not do WOD below

Complete 9 rounds of:

6 Burpees
6 Push press
6 Sit ups
6 KTE
2 Deadlift

Post time to comments.

Friday, September 25, 2009

Run


Peechhownn!

10 rounds for time of:

Sprint 100ft.
10 push ups
10 sit ups
10 squats

Post time to comments.

Thursday, September 24, 2009

3-2-1- Go!


Which way is up?

Five rounds for time of:
7 Muscle-ups
10 Handstand push-ups

Wednesday, September 23, 2009

Oh Fran


Anne & Dawn hittin some pull ups

Fran
Three rounds for time of
21,15,9
Thrusters 65w/95m
Pull ups

Post time to comments.

Tuesday, September 22, 2009

Rest


Alana goin overhead


Power!!!

Monday, September 21, 2009

Box Jump


Whhheeeeee!

For time:
7 rounds of
20 Box jumps
20 KTB hang cleans (10 each side)

Post time and load to comments.

Sunday, September 20, 2009

Oh my achin legs


Nic tearin up some Med Ball Cleans

For time:
Walking Lunges 400m

Post time to comments.

Saturday, September 19, 2009

Saturday Special


Pull Chela!

3 rounds for time of:
400m Row
15 Deadlifts 50% bw
30 Sit Ups

Post load and time to comments

Friday, September 18, 2009

Push ups anyone?


Push!

For time:
150 push ups

Partition movement

Post time to comments.

Thursday, September 17, 2009

Rest


Push! Smita! Push!


Grab a mop/broome stick practice your deadlifts

Wednesday, September 16, 2009

Quarter Gone Bad


Way to push hard people!

Quarter Gone Bad
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post load and number of reps for each round to comments.

Tuesday, September 15, 2009

I believe I can fly


Air Dawn!

Complete as many rounds in 20 minutes as you can of:
15 Push-ups,
12 Ring dips,
115 pound Push-press, 9 reps

Post number of rounds completed to comments

Monday, September 14, 2009

Fight Gone Tabata


Mechanics class anyone?

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75M/65W pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75M/65W pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

Sunday, September 13, 2009

Rest


Fascinating lecture on time management by
Randy Pausch

Saturday, September 12, 2009

Run Run Run


Go Mimi!


Run a 10K


Post time to comments.

Friday, September 11, 2009

TGIF


UUgggghhhh!

"Badger"
3 Rounds for Time:
30 Squat Cleans (95/65)
30 Pullups
Run 800m

Post load and time to comments.

Thursday, September 10, 2009

Overhead


Way to go sista I

"Nancy"
5 rounds for time:

Run 400m
Overhead Squats 15x 95#

Post load and time to comments.

Wednesday, September 9, 2009

Rest


Men are from Mars.


Women are just strong as HELL!!

The Men And Women Of CrossFit Get Some!

Tuesday, September 8, 2009

Up Up and away


Lock'em out Anne!


Danny

AMRAP in 20 min:

24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups

Post load and number of rounds completed to comments.

Monday, September 7, 2009

Let's Do This

video
Nicolo aka (Nic The Quick) & Leah aka (Flo Jo)


CrossFit Total

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

The CrossFit Total is the sum of the best of three attempts at the Back squat, the Shoulder Press, and the Deadlift, the three most effective lifts in existence for developing and testing functional strength.

Post total to comments.

Damn!


Scott Smoov & Stephanie hit some Burpees

3 rounds for time of:

10 Thrusters
10 Burpees

Post load and time to comments.

Sunday, September 6, 2009

Rest

Enjoy your Labor Day weekend go out and cop
these books I highly recommend Them!

Saturday, September 5, 2009

Grrrrr!


All smiles after WOD is done

The Bear
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

Post load and time to comments.

Friday, September 4, 2009

Double , Double Toil and Trouble



for time:
200 Doubleunders

Post time to comments.

Thursday, September 3, 2009

Push Press


Push Press

Push Press
1-1-1-1-1-1-1

Post load for each round to comments.

Wednesday, September 2, 2009

Rest


Ahhh Shuga! Part I


Ahhh Shuga! Part II

Tuesday, September 1, 2009

Fiiyaah!


Dr. Mercola is the Man! Once again Get some
sleep people!

Death by 10 Meters
10 meters on the min. Every minute, add 10
meters.This can be done 2 ways. 1) either
measured on a watch/computer. Or 2) set up
2 cones 10 meters a part, and add one return
trip each minute on the minute... Either way,
you are to add 10 meters each round until
you can no longer continue.

Post number of rounds completed to comments.