Monday, January 31, 2011

WOD 31 Jan

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

Womens Rx: 155 pound

I will be there @ 1300
Duke will be there @ 1600

Saturday, January 29, 2011

WOD 29 Jan

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Josh Everett 12:30, Matt Chan 13:55, Kevin Montoya 14:48.

I will be there @ 1930
Check comments for other times

Friday, January 28, 2011

WOD 28 Jan

Clean 3-3-3-3-3-3-3 reps

I will be there after work @ 1930


Check comments for other times

Thursday, January 27, 2011

WOD 27 Jan

"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Post fastest and slowest rounds

I will be there from 1300 to 1600
Duke will be there @ 1600

Wednesday, January 26, 2011

REST or PAY WHAT YOU OWE

I will be there from 1300 to 1600

Check out this video of Greg Glassman, the founder of CrossFit , as he responds to some questions about P90X and other "extreme fitness"

Tuesday, January 25, 2011

WOD 25 Jan

Three rounds for time of:
12 Muscle-ups
75 Squats

I will be there @ 1930
Andy will be there from 1500-1630

Monday, January 24, 2011

WOD 24 Jan

Three rounds for time of:
Run 800 meters
Rest 2 minutes

I'll be there after work @ 1930
Andy will be there from 1500-1630

Sunday, January 23, 2011

WOD 23 Jan

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

I will be there @ 1600

You guys can now subscribe to our site and have all the WOD posts sent to any e-mail address you choose.  Look on the left hand side for the 'subscribe' box

Saturday, January 22, 2011

Rest, Pay or Practice what you suck at

Glad everyone who came out yesterday enjoyed the Team WOD, I'm thinking of making it a monthly thing with maybe a BBQ at the end...what do you think??   Post thoughts to comments.

I will be there @ 1400 if you need to make up a WOD or want to practice on any movements

Also let me know if you like the new site layout

Friday, January 21, 2011

Thursday, January 20, 2011

WOD 20 Jan

Snatch 1-1-1-1-1-1-1 reps

I will be there After work @ 1930

Duke will open @ 1615

Check comments for other opening times

Wednesday, January 19, 2011

WOD 19 Jan

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

I'll be there @ 1930
Duke will be there @ 1600

Check comments section for other times

Tuesday, January 18, 2011

REST or PAY WHAT YOU OWE

I owe yesterdays WOD, so i'll be there @ 1400

And it looks like Duke will be there @ 1615

Sunday, January 16, 2011

WOD Sunday 16th Jan

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


Licia will be there @ 1600

(sorry for the late post!)




Saturday, January 15, 2011

WOD 15 Jan

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (Women:95 pounds)
Ring dips

I will be there @ 1930 after work

Duke will be there @ 1400...check comments section for other opening times

Thursday, January 13, 2011

Wednesday, January 12, 2011

WOD 12 Jan

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Remember, only 1 rower so please be patient

I will be there @ 1100 to make up yesterdays WOD and @ 1600 for todays

Tuesday, January 11, 2011

WOD Tues Jan 11th

Three rounds for time of:

6 Muscle-ups
30 Wallball shots, 20 pound ball (14lb W)
12 Handstand push-ups
135 pound Power clean, 15 reps (95lb W)


I'll be there @ 1930

Licia will be there @ 1615

Monday, January 10, 2011

10 Jan 11

Sorry for the late post.

Andy will be there at 1600 for a make up day.

Sunday, January 9, 2011

WOD 9 Jan and On-ramp

Weighted pull-ups 1-1-1-1-1-1-1 reps

I will be there @ 1000 for the on ramp and do the WOD @ 1200

See ya there

Saturday, January 8, 2011

WOD 8 Jan and On-ramp

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Click here WOD demo

I will be there @ 1000 for the on-ramp class and the WOD will be from 1200

Friday, January 7, 2011

WOD 7 Jan and On-ramp

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

I will be there @ 1500 for the WOD and then for the On-Ramp class from 1600

Thursday, January 6, 2011

On-Ramp Class - TOMORROW- Friday 7th Jan

On-Ramp class will be held tomorrow @ 1600

It will last approximately 2 hours, if you have any other questions please contact me on Fred.licia@gmail.com or 634757060.

Look forward to seeing you there!

06JAN11

Make up Day

Andy will be there from 1600 to 1700.

Wednesday, January 5, 2011

05 Jan 11

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups


Andy will be there from 1600 to 1700.

Tuesday, January 4, 2011

WOD4 Jan

Front squat 3-3-3-3-3 reps

Dave Lipson: 405-425-455-455-455lbs.
Pat Barber: 264-286-286-319-330lbs(fail).

See you @ 1600

On-Ramp class info:

For all of you who are waiting on a On-ramp class I will start one this Friday
It will run, Fri,Sat, Sun approximately 2 hours per class. (Exact times TBD)
So if you know anyone who wants to start please let ME KNOW, either post to comments or send me an e-mail

Thanks

Monday, January 3, 2011

WOD 3 Jan

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

See you there @ 1600

Saturday, January 1, 2011

01JAN11

Happy new year

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box


Andy will be there 1630