Monday, February 28, 2011

WOD 28 Feb

Hang power snatch 3-3-3-3-3 reps
 hang-power-snatch demo

I'll be there at 1400
Check comments for other times

Saturday, February 26, 2011

WOD 26 Feb

21-15-9 reps of:
95m/65w pound Sumo deadlift high-pull
95m/65w pound Overhead squat

I will be there @ 1930
Andy will be there at 1000
Check comments for other times

Friday, February 25, 2011

WOD 25 Feb

Back Squat 3-3-3-3-3 reps

I will be there @ 1930
Andy will be there at @ 1500
Check comments for other times

Thursday, February 24, 2011

WOD 24 Feb

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps total
Row 750m
40 pound Dumbbell snatch, 35 reps total
Row 500m
40 pound Dumbbell snatch, 20 reps total

These are one-arm squat snatches, alternating arms

I will be there @ 1400...(remember only 1 rower)
Check comments for other times

Wednesday, February 23, 2011

REST DAY

Enjoy!!
Who's up for taking part in the CrossFit games open sectionals??

More info here: Games Info

Post to comments if your game.....what do you have to lose....I think you might surprise yourself!!!!

Tuesday, February 22, 2011

WOD 22 Feb

Deadlift 3-3-3-3-3 reps

I will be there @ 1930
Check comments for other times

Monday, February 21, 2011

WOD 21 Feb

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Lance Cantu 28 rounds + 9 push-up (Cindy), Kim Malz 25 rounds + 7 push-up (Cindy).

I will be there @ 1930  Check comments for other times.

Sunday, February 20, 2011

WOD 20 Feb

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

I will be there @ 1400

Saturday, February 19, 2011

REST or PAY WHAT YOU OWE

I owe "Eva" so I will be there @ 1100

After the WOD I will be doing some much needed cleaning.
If you can spare some time any help would be great
expect to start cleaning a little after 12

Friday, February 18, 2011

WOD 18 Feb

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Check out the Games 2011 Open Promo

I will be there @ 1600 (I hope)  check comments for other times

Thursday, February 17, 2011

WOD 17 Feb

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

If you cannot do double-unders, sub tuck jumps. NOT singles
(From www.Crossfit.com/faq)
3.12. I can't do double-unders, or I don't have a jumprope.
Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions. I will be there @ 1930 after work.  Check comments for other opening times

Wednesday, February 16, 2011

WOD 16 Feb

"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps  (women 1.5 pood)
30 Pull-ups

I will be there @ 1930
Check comments for other times

Remember you can always scale the Rounds,Weight as needed

Tuesday, February 15, 2011

REST DAY

Enjoy your Rest Day 
Here is a good video for those of you who need a little more training on the Clean


Meeting the Bar from Patrick Cummings on Vimeo.

Monday, February 14, 2011

WOD 14 Feb

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

I will be there @ 1330

Remember we don't have a lot of dumbbell so we can sub in barbell lifts if needed

Sunday, February 13, 2011

WOD 13 Feb

Clean and Jerk 1-1-1-1-1-1-1 reps

I will be there @ 1930
Check comments for other times

Saturday, February 12, 2011

WOD 12 Feb

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

I will be there after work @ 1930
Check back here for other times throughout the day

Thursday, February 10, 2011

WOD Thurs 10th Feb

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Licia will be there from 1330 - 1530

Tuesday, February 8, 2011

WOD 8th Feb

"Ledesma"

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Licia will be there 1330 - 1530
Andy will be there at 1500

Sunday, February 6, 2011

WOD 6 Feb

"Karen"
For time:
150 Wallball shots, 20 pound ball 10ft target
(women 14 pound ball 10 ft target)

I will be there @ 1100 for the On-ramp and 1300 for the WOD

Saturday, February 5, 2011

WOD 5 Feb

For time:
100 Burpee pull-ups


I will be there @ 1100 for the On-ramp and 1300 for the WOD

Friday, February 4, 2011

WOD 4 Feb

Snatch balance 3-3-3-3-3

Click here for a WOD demo video

I will be there @ 1300
At 1600 I will be teaching an On-ramp class

Thursday, February 3, 2011

REST DAY

It's a rest day!! But that does not mean sit on the couch and drink and eat as much as you want!!
Watch some CrossFit videos on the main page or better yet work on some Mobility stuff with KStar on the the Mobility WOD.
Enjoy your Rest day......you earned it!

Wednesday, February 2, 2011

WOD 2 Feb

Overhead Squat 1-1-1-1-1-1-1 reps
For max load

I will be there after work @ 1930
Check comments for other times

WOD demo

Tuesday, February 1, 2011

WOD 1 Feb

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

Women Rx weight:  95, 65, 45

I will be there @ 1330
Duke will be there @ 1615  (I think?!?)