Saturday, April 30, 2011

WOD 30 April

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Licia will be there @ 11am

Fred will be there @ 1530

Friday, April 29, 2011

WOD 29 April

"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
Post number of handstand push-ups completed for each round to comments.


Licia will be there @ 9:30am

Check comments for other times

Wednesday, April 27, 2011

On Ramp Info

UPDATE-- We will have an On-ramp course on 13,14,15 May. Please e-mail us if you are interested in attending. Or if you know someone please refer them here

WOD 27 April

 CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...


I'll be there @ 1615

Tuesday, April 26, 2011

WOD 26 April

Deadlift 1-1-1-1-1-1-1 reps


Licia will be there @ 10am

Fred will be there @ 1600

Monday, April 25, 2011

WOD 25 April

"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.

Fred will be there @ 1600

Sunday, April 24, 2011

24 April

REST DAY

or pay what you owe

Licia will be there @ 11am (sorry for the short notice!)

Check comments later for other opening times.

Friday, April 22, 2011

Thursday, April 21, 2011

WOD 21 Apr

CrossFit Games Open 11.5
Complete as many rounds and reps in 20 minutes of:
145/100 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20/14 pound ball
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.


I will be there @ 1500

Wednesday, April 20, 2011

Tuesday, April 19, 2011

Wednesday, April 13, 2011

WOD 13 April

CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120/90 pound Overhead squat, 30 reps
10 Muscle-ups

Cherie Chan 0 rounds + 5 muscle-ups (90lbs, 95 reps), Rory McKernan 0 rounds + 4 muscle-ups (94 reps).

I will be there at 1400

Saturday, April 9, 2011

WOD 9 April

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

I'll be there @ 1600

Friday, April 8, 2011

REST DAY

It's a rest day so Enjoy....I do plan on going in today for a little while but haven't figured out when I will post when I do

Thursday, April 7, 2011

WOD 7 April

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

I will be there @ 1500

Wednesday, April 6, 2011

WOD 6 April

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

I'll be there @ 1500

Tuesday, April 5, 2011

05 APR 11

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups


Andy will be there at 1500

Monday, April 4, 2011

Sunday, April 3, 2011

WOD 3 APRIL

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

We'll be there @ 1100....sorry for the late post

Saturday, April 2, 2011

WOD 2 APRIL

CrossFit Games WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

I will be there @ 1100

Or stop by and do todays WOD of:
Five rounds for time of:
Run 400 meters
5 Back squats

Friday, April 1, 2011

WOD 1 APRIL

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips. 

No, not an April fool joke!

Licia will be there @ 1430, Duke @ 1500/1530