Thursday, March 31, 2011

REST or PAY WHAT YOU OWE

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

On Saturday @ 1100 we will do the Games WOD 11.2  

Tuesday, March 29, 2011

WOD 29 Mar

Surprise TEAM WOD and BBQ
We'll have a BBQ after the team WOD today.  We're having a BBQ to say goodbye to Josh.
For those of you that didnt know he was here on a Deployment (rough duty huh?!?)  and sadly he will be headed home on Friday.

I will do my best to make up a fun team WOD that will start @ 1600.  Please try to show up on time so I can make up the teams.
Right after the WOD we'll light the BBQ and crack open the beers (I'll have some chicken and burgers), so come on out have fun and say goodbye to a great guy. 

Monday, March 28, 2011

WOD 28 Mar

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

I will be there @ 1400 check comments for other times

Friday, March 25, 2011

WOD 25 Mar

21-15-9 reps of:
225 pound Deadlift (Women 155)
135 pound Overhead squat  (Women 95)
 I will be there @1930
Check comments for other times

Thursday, March 24, 2011

WOD 24 Mar

Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

I will be there @ 1500, check comments for other times

Tuesday, March 22, 2011

WOD 22 Mar

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods ( 1 pood women)
40 Pull-ups
30 Handstand push-up

I will be there @ 1930
Check comments for other times

Monday, March 21, 2011

WOD 21 Mar

Run 10k

I will not be at the gym today

Congratulations to Licia, Tori and Lynn on completing the Level 1 Certification !!!!
WELL DONE!!
Check out the picture on the main site (they're famous)

Sunday, March 20, 2011

WOD 20 Mar

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

I will be there @ 1500

Saturday, March 19, 2011

REST or PAY WHAT YOU OWE

I owe so I will be there @ 1500
If you still want to participate in the Open sectionals you still have time to register and compete.

Friday, March 18, 2011

WOD 18 Mar

"Weaver"
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

I will be there @ 1500
Check out an awesome video here: Games History video
Courtesy of Crossfit and Reebok

Thursday, March 17, 2011

WOD 17 Mar

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps


I'll be there @ 1930, Andy will be there @ 1500 

Wednesday, March 16, 2011

WOD 16 Mar

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders
15 Power snatches   75/55lb


This is week 1 WOD for the Crossfit games, for those of you who will submitting this workout onto the Games website, you have till Monday to do the Workout,  I'll be doing it on Friday.

Licia (and anyone else who wishes to join her) will be doing it today @ 1500, or if you have a WOD to makeup.

I'll be there @ 1930

Monday, March 14, 2011

WOD 14 Mar

Behind the neck Jerk 1-1-1-1-1-1-1

I have been absent for a few days due to a knee injury and it's not getting better : (
So I will not be there today.  Licia is going @ 1000 to make up a WOD from the other day.
Check comments for other times.

Dont forget to register for the Crossfit Open sectionals by tommorow if you want to compete.
The first Open WOD will be posted Tues @ 1700 PST,  we will probably conduct the Open WOD on Thurs. or Fri depending on the workout.
I'm off to the doc...wish me luck!!!

Sunday, March 13, 2011

WOD 13 Mar

Seven rounds for time of:

10 Wallball shots, 20 pound ball
10 Pull-ups


Licia will be there @ 10:30am

Thursday, March 10, 2011

WOD 10 Mar

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.

I will be there @ 1400

Wednesday, March 9, 2011

WOD 9 Mar

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps (125 women)
225 pound Back squat, 5 reps  (155 women)

I will be there @ 1400

The Crossfit games site is up and running click here: games site  and register as an athlete if you want to participate.
I will have our box added soon, so you will be able to join our team (give me a couple of hours)

Tuesday, March 8, 2011

WOD 8 Mar

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

I will be there @ 1930
Check comments for other times

CONGRATS to Andy and Amanda on the arrival of they're baby boy Sean!!!!!
(future Firebreather)

Monday, March 7, 2011

REST DAY

So rest....stretch and relax
The Open sectionals start next week who's in?? 
More info on the Sectionals here
Post to comments

Sunday, March 6, 2011

WOD 6 Mar

Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps (155 women)
Walking Lunge, 30 steps

I will be there @ 1400
Check comments for other times

Saturday, March 5, 2011

Friday, March 4, 2011

WOD 4 Mar

Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

I will be celebrating Licia's Birthday today so I will not be at the gym.
Renee--will be there @ 0915
Andy will be there @ 1230 (subject to change due to new baby)
Duke might be there @ 1600??

See you soon Have a great WOD!!

Wednesday, March 2, 2011

WOD 2 Mar

Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

Andy will be there at 1230
I'll be there @ 1930
Check comments for other times
Also check the Main Site for some good WOD demo's

Who's doing the 30 day Paleo challenge? How's it going so far?

Tuesday, March 1, 2011

WOD 1 Mar

"McCluskey"
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you've got a twenty pound vest or body armor, wear it.

I will be there @ 1400
Andy will be there at 1230
Check comments for other times