Congrats to Sarah for completing the Mechanics
Program Welcome Aboard!
3 Rounds for time:
Row 500m
24" Box Jumps, 30 Reps
55# Kettlebell Swing, 30 Reps
Post time to comments.
Friday, July 31, 2009
Just One Of Those Days
Congrats to Sarah for completing the Mechanics
Program Welcome Aboard!
3 Rounds for time:
Row 500m
24" Box Jumps, 30 Reps
55# Kettlebell Swing, 30 Reps
Post time to comments.
Thursday, July 30, 2009
Overhead
After a mean WOD of Med Ball Cleans & Burpees,
Way to go Julian!
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post weights to comments.
Wednesday, July 29, 2009
Angie
Congrats to Chela & Diana for there successful
completion of the Mechanics Program
Welcome aboard ladies!
Also congrats to Shayna aka "Vegas" for getting
her handstand down. Get Some Vegas!
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Tuesday, July 28, 2009
Rest
The lonesome CrossFitter who is that man?
Why doing CrossFit wont get you bulky ladies.
Smarty Pants (CrossFit Kids)
Monday, July 27, 2009
Roll
Rock N Roll
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to comments.
Sunday, July 26, 2009
Push
Push!!!!!
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Post time to comments.
Saturday, July 25, 2009
Death by pull-ups
3-2-1 Go!
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute...... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Friday, July 24, 2009
Rest
Congratulations to Evan, Leah, Julian, & Micheal for
there successful completion of the Mechanics Program Welcome Aboard!
The other silent killer hyperinsulinemia.
Paleo introduction
Thursday, July 23, 2009
Get Some!
Breath Vegas! Breath!
Three rounds for time of:
Row 1000 meters
95 lb Thruster, 21 reps
Post time to comments.
Wednesday, July 22, 2009
Griff
Oh my aching stomach
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
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