Friday, September 30, 2011

Jim's PRs!

video

video



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.

Post box height and time to comments.

Thursday, September 29, 2011

290911


Theresa

Skill Builder:
3mins Dbl unders

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

Post load and time to comments.

Wednesday, September 28, 2011

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

Post load and number of rounds completed to comments.

Tuesday, September 27, 2011

Rest

video
Future CrossFitter, Genius, and Strongman Joshua!

The good stuff

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Monday, September 26, 2011

260911


Jim

3 RFT of:
400m run
50 Burpees

Post time to comments.

Sunday, September 25, 2011

250911


Ric & Chris

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

Post time to comments.

Saturday, September 24, 2011

240911


The gangs all here

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

Post time to comments.

Friday, September 23, 2011

Rest


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

The shoulder 101

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Thursday, September 22, 2011

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

Post load and number of reps done to comments.

Wednesday, September 21, 2011

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

Post load and time to comments.

Tuesday, September 20, 2011

200911


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

Rest 3min Then

Dbl unders
3min AMRAP

Post load and time to comments.

Monday, September 19, 2011

Rest






video
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

Post thoughts to comments.

Sunday, September 18, 2011

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

Post time to comments.

Saturday, September 17, 2011

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)

Post total to comments.

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.

Friday, September 16, 2011

160911


Cat gettin some!

10 AMRAP
10 KB swings
10 Slam balls 8/10

Post number of rounds completed to comments.

Thursday, September 15, 2011

Rest


CrossFit on ESPN2 baby!!!!

Opportunities multiply as they are seized.
- Sun Tzu

Post thoughts to comments.

Wednesday, September 14, 2011

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

Post load and rounds completed to comments.

Tuesday, September 13, 2011

130911


Montel

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

Post load and rounds completed to comments.

Monday, September 12, 2011

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

Post load and time to comments.

Sunday, September 11, 2011

Rest


Never forget


Meghan drops in from CrossFit Pasadena

Post thoughts to comments.

Saturday, September 10, 2011

100911


Regg & Theresa

15min AMRAP

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

Post load and number of rounds completed to comments.

Friday, September 9, 2011

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


Post time to comments.

Thursday, September 8, 2011

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

Post time of work and run to comments.

Wednesday, September 7, 2011

Rest

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

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

Post thoughts to comments.

Tuesday, September 6, 2011

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

Post load and time to comments.

Monday, September 5, 2011

050911


Jim

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

Post number of rounds completed to comments.

Sunday, September 4, 2011

040911


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

Post time to comments.

Saturday, September 3, 2011

Rest



video
Hey Mateo! welcome to the herd

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

Post thoughts to comments.

Friday, September 2, 2011

020911


3-2-1 Go!!!

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

Metcon:
Run 8x 200m
45 sec rest

Post time of each round to comments.

Thursday, September 1, 2011

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!

Post number of repetitions completed to comments.