Jim's PRs!

Hero WOD
Small
Three rounds of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

U.S. Army Staff Sergeant Marc Small,
29, of Collegeville, PA, assigned to 1st
Battalion, 3rd Special Forces Group
(Airborne), based in Fort Bragg, NC,
died on February 12, 2009, from
wounds sustained when insurgents
attacked his unit with a rocket propelled
grenade launcher and small
arms fire in Faramuz, Afghanistan.
He is survived by his father and
stepmother, Murray and Karen, mother
and stepfather, Mary and Peter
MacFarland, and fiancee Amanda
Charney.

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290911

Theresa

Skill Builder:
3mins Dbl unders

For time:
1000m Run
30 KB swings
800m Run
30 KB swings
400m swings
30 KB swings

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280911

Coaches Tammyli & Tom at CrossFit 718

10 min AMRAP
5 Handstand push up
10 Push up
15 Kb swings 1 pood/ 1.5 pood

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Rest

Future CrossFitter, Genius, and Strongman Joshua!

The good stuff

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260911

Jim

3 RFT of:
400m run
50 Burpees

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250911

Ric & Chris

Get it done as fast as possible
Run 400 - 50 Squats
Run 400 - 50 Pushups
Run 400 - 50 Situps

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240911

The gangs all here

5 RFT of:
10 Box jumps
10 KTE's
10 HSPU's

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Rest

Kyle's attempt at 145# PR @155# way to go!

The shoulder 101

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220911

Some shots from FGB6 thanks for the photos Chris!

Metcon
1 round of:
Tabata Row for calories

Max rounds
Perform every minute on the minute, add 5-10# per round until failure
1x Push jerk starting weight 75/45

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210911

Montel

Strength:
Shoulder press 5-5-3-3-1

Kelly
5 RFT of:
400m
30 Box jumps 12/15/20
30 Wall balls 14/20

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200911

5 rounds for time
6 Hang power cleans 95/135
10 Front squats

Rest 3min Then

Dbl unders
3min AMRAP

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Rest

Great job Saturday on FGB6 Scott, Jim, Sabine,
David, Rick, and Anne And thanks to all our friends
that came by to support us thanks a mill!

And thanks to our in house photographer Chris!


Eat it its good for you!
Courtesy of Mark's Daily Apple

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180911

I love our hood!

Thanks to everyone who participated in the FGB6 charity event yesterday.Special thanks to Tammy and Iz and the CrossFit 718 crew for having us and helping us with our first ever FGB event looking forward to many more you guys Rocked!

Run a 5k

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170911

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 55/75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 55/75 pounds (Reps)
Row (Cal)

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In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

160911

Cat gettin some!

10 AMRAP
10 KB swings
10 Slam balls 8/10

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Rest

CrossFit on ESPN2 baby!!!!

Opportunities multiply as they are seized.
- Sun Tzu

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140911

Push Regg!!!!

Strength:
Over Head Squat
2-2-2-2-2

Metcon:
10min AMRAP
250m Row
3 Deadlifts 95,135
3 Hang power cleans 95,135
3 Push press 95,135
3 Front squats 95,135

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130911

Montel

12min AMRAP
20 KB Deadlifts 1 pood/1.5 pood
50 Dbl unders
10 Box jumps 20"/24"

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120911

The many faces of CrossFit Dumbo its Mateo

Strength:
Weighted pull ups
3-3-3-3

Ascending,Descending
Thrusters 75/95
Burpees
15,12,10
10,12,15

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Rest

Never forget


Meghan drops in from CrossFit Pasadena

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100911

Regg & Theresa

15min AMRAP
8 Kettle bell snatch R/L 35/54
50 Dbl unders
10 Pull ups

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090911

Kyle workin hard!




Warm up:
Burgener warm up

Strength:
High hang snatch
3-3-3-3-3

3 RFT of:
10 KTE's or TTB
20 Sit ups
30 Air squats


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080911

Air David!


Strength:
Front Squat
5-5-3-2

10 RFT of:
10 Ring push ups
10 Chest to bar pull ups

- Rest 1 min

400m run

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Rest

Mile high club David 41", Mateo 45", Kyle 33"

Act as if what you do makes a difference. It does.
- William James

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060911

Im gonna kill this Wod get'um Julio

Skill Builder:
L-sits 10 mins.

Power:
Max height Box jumps

Met-con
50-40-30-20-10
Dbl unders
Sit-ups

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050911

Jim

AMRAP 12min. 
10 pushups
15 situps
20m walking lunge/60ft.

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040911

3 RFT of:
20 Power push ups
30 Mountain climbers
20 Squats
30 Mountain climbers
20 Sit ups
30 Mountain climbers
20 Burpees

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Rest

Hey Mateo! welcome to the herd

He who is not courageous enough to take risks will accomplish nothing in life.
- Muhammad Ali

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020911

3-2-1 Go!!!

Strength:
Back squat 5-5-3-3-1

Metcon:
Run 8x 200m
45 sec rest

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010911

Smiles everyone, smiles Scott, Leah, Julio, Regg

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

The barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
Courtesy of the 2011 Reebok CrossFit Games Open

Coach D: Scale load as needed and have fun!

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