Archive for April, 2011
Saturday 4-30-2011
The Games WOD will start at 12:00 and go untill about 2:00 then we will start the BBQing. Everyone is welcome to come, memebers, friends, family, anyone interested in CrossFit. Stop by and check it out.
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Friday 4-29-2011
Don’t forget about our BBQ on Saturday, we are supposed to have nice weather!
“Moore”
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Thursday 4-28-2011
Todays WOD:
5 rounds for time of:
10 Burpee Box Jumps
20 Kettlebell Swings 24 kg
250m Row
Post total time.
Wednesday 4-27-2011
Dont forget to sign up for our BBQ on Saturday.
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100lbs / 65lbs)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 65lbs)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 65lbs)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 65lbs)
12 Chest to bar Pull-ups
15 Barbell Thrusters(100lbs / 65lbs)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 65lbs)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 65lbs)
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Tuesday 4-26-2011
WOD
Deadlift 1-1-1-1-1-1-1 reps
There is still room for the White Water Rafting Trip. Sign up today!
Monday 4-25-2011
I have gotten a couple of extra days for the White Water Rafting trip sign up. Please sign up this week if you want to come. It is going to be a good time!
We are also haveing a BBQ this Saturday, I put a signup sheet by the cubbies, pleas let me know if you are coming so I know how much food to get.
Games Update:
Michael 292
Patrick 301
Rich 376
Hector 411
Sean 511
Greg 838
Ryan 874
Hayley 401
Janine 412
Michelle – ?
Todays WOD: Tabata Something Else – we did it not to long ago so try to beat your score.
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
We also added a new Class Sunday at 10:00 am.
Saturday 4-23-2011
WOD
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
or
Sectional WOD 11.5
Friday 4-22-2011
We are going to have a BBQ on Saturday April 30th after we do the last CrossFit Open Sectional WOD. Everyone is invited. We will start doing the Games WOD at 12:00 Noon and BBQ starting at 2:00. There is a sign up sheet, please sign up and let us know if you are bringing guest, so we get enough food. You are more then welcome (but not required) to make something or bring any food or drink item you like. Invite your friends and family and show them how strong you are!
WOD
Row 2K
Thursday 4-20-2011
Do the Open Sectional WOD
-or-
Wednesday 4-19-2011
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)
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