Tuesday, May 31, 2011

310511

video
Scalability is a beautiful thing

Skill Builder:
Deadlift
5x5x3x3x2

21-15-9
Box Jumps 12"/15"/20"/24"
Ring dips

Post box height and time to comments.

Monday, May 30, 2011

Rest


Kick your feet up and enjoy the day

Post thoughts to comments.

Sunday, May 29, 2011

290511


Want to welcome Justin to our community, its great to
have you aboard welcome.

For time:
Row 2000m

Post time to comments.

Saturday, May 28, 2011

280511


Burpees run!!!!!!

20min AMRAP
10 Deadlifts 75/95
8 Hang power cleans 75/95
6 Push press 75/95

Post number of rounds completed to comments.

Friday, May 27, 2011

270511


Float like a Butterfly

For time:
Run 800m
21 Presses 75/95
Run 800m
21 Push presses
Run 800m
21 Push jerks
Run 800m

Post load and time to comments.

Thursday, May 26, 2011

Rest


Its coming!!!!!!

Post thoughts to comments.

Wednesday, May 25, 2011

250511


Future CrossFitter baby "Jack" thanks for bringing
him by Eamonn.

3 RFT:
10 Tire flips
25 Slam balls 10/8

Post load and time to comments.

Tuesday, May 24, 2011

240511



Sorry for the late post.

Run a 5k

Post time to comments.

Monday, May 23, 2011

230511




Skill Builder:
Burgener Warm up

10 rounds of:
3 Weighted pull ups
5 Strict pull ups
7 Kipping pulls ups

Post thoughts to comments.

Sunday, May 22, 2011

Rest



Post thoughts to comments.

Saturday, May 21, 2011

210511



10 rounds of:
1 min Single jump rope
1 min Slam ball
1 min Rest

Post number of slam ball and rope jumps of each round to comments.

Friday, May 20, 2011

200511

video

video

Anne and Chris
Tourist are incredible while Chris is doing his
cleans notice the young lady finally notice there
is a man lifting weights in front of her PRICELESS

For time:
30 Clean and Jerks 95/135

Post load and times to comments.

Thursday, May 19, 2011

190511



For time:
15 - 12 - 9
Thrusters 135/95
Pull ups (45# m/Dead Hang f)

Post time and load to comments.

Wednesday, May 18, 2011

Rest


It's Coming...

Does this stuff really work..?
The do and doesn't of supplementation

Post thoughts to comments.

Tuesday, May 17, 2011

170511



For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Monday, May 16, 2011

160511


The Big Dawg of wods!

For time:
1 mile run
100 Pull ups
200 Push ups
300 Squats
1 mile run

The Pull ups, Push ups and Squats may be partitioned.
If you have a 20# vest or body armor wear it.

Post time and load to comments.

Sunday, May 15, 2011

150511



5 RFT:
Run 400m
30 Box jumps 24"
30 Wall ball shots 20#

Post load, box height and time to comments.

Saturday, May 14, 2011

Rest


Congrats to Beth on her successful completion of the
Mechanics Program. Welcome aboard!


It's Coming...


Post thoughts to comments.

Friday, May 13, 2011

130511



For time:
75 tire flips

Post time to comments.

Thursday, May 12, 2011

120511

video


1 RFT of:
200 Dbl unders
50 Box jumps

Post time to comments.

Wednesday, May 11, 2011

110511



Have you seen these two ladies?

For time:
100 Burpee pullups

Post time to comments.

Tuesday, May 10, 2011

Rest


It's coming!!!!!

Post thoughts to comments.

Monday, May 9, 2011

090511



5 RFT:
15 Wall ball 14/20
12 KB swings 35/55
10 Push ups

Post time and load to comments.

Sunday, May 8, 2011

080511


Before

Before

After

10 x 100 yard sprints
45 second rest after each round

Post thoughts to comments.

Saturday, May 7, 2011

070511



Skill Builder:
Front squat
3x3x3x3x3

Post reps and load to comments.

Friday, May 6, 2011

Rest



It's Coming....

Post thoughts to comments.

Thursday, May 5, 2011

050511


Happy Cinco Da Mayo Thanks Anne :o)

For time:
10,9,8,7,6 Burpee box jumps
50,40,30,20,10 Dbl unders

Post time to comments.

Wednesday, May 4, 2011

040511




3 RFT of:
50 Squats
7 Muscle-ups
Hang power cleans, 10 reps 95/135

Sub for Muscle ups: 4 Pull ups/4 Dips t 1 MU

Post load and time to comments.

Tuesday, May 3, 2011

030511



Skill Builder:
5x5 Deadlift

For time:
10 rounds
Run 100m
10 Burpees

Post time to comments.

Monday, May 2, 2011

Rest



Rest , recover, nourish , sleep for time :o)

Post thoughts to comments.

Sunday, May 1, 2011

010511

video


Skill Builder:
Foam roll for 10 minutes

AMRAP 15
3 Burpees
4 push ups
5 squats

Post number of rounds completed to comments.