Tuesday, May 31, 2011

WOD 31 May

For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

See you @ 1530

Saturday, May 28, 2011

Friday, May 27, 2011

WOD 27 May

2011 CrossFit Games Regional Workout 1
For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

I'll be there @ 1600 .....remember only 1 rower so we will stagger start

Thursday, May 26, 2011


I'll be there @ 1400 today
Remember to get your CrossFit total done ASAP today

Reminder---Monday is Memorial day and we will join CrossFit Neptune (EOD) for the WOD 'Murph'
We'll meet @  the box 0900 on Monday

Wednesday, May 25, 2011

WOD 25 May

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

I'll be there @ 1600

Memorial day 'Murph'  Monday @ 0900 Who's down??

Tuesday, May 24, 2011

WOD 24 May

Five rounds for time of:
Swim 50 meters
25 Push-ups

The pool is open from 1000-1800
I'll be there @ 1100
"Constantly varied"

Monday, May 23, 2011

WOD 23 May

Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.

Post time and total of all successful snatches to comments. Do not count missed reps.

See you at 1630

Check the main site for a WOD demo video

Friday, May 20, 2011

WOD 20 May

Six rounds for time of:
50 Squats
25 Ring dips

See you @ 1530

Thursday, May 19, 2011

Monday, May 16, 2011

WOD 16 May

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

See you at 1600

Saturday, May 14, 2011

Sunday Team WOD and BBQ

Today's a rest day but tomorrow we'll have a team WOD and BBQ
@ 1500. I'll have some chicken and burgers. Bring a side if you want.

If you didn't get a chance to do the CrossFit Total from yesterday please get in during the next 2 weeks. You will use your numbers as a base for our strength based training that starts in June.

Those Who Know Are | SICFIT from SICFIT on Vimeo.

Thursday, May 12, 2011

WOD 12 May

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
7 Muscle-ups

Licia will be there @ 10am

Fred will be there @ 1600

Wednesday, May 11, 2011

WOD 11 May

BIG THANK YOU to everyone who helped clean yesterday!!!!

Five rounds for time of:
135/95 pound Overhead squat, 5 reps
10 Toes to bar
40/35 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

See you at 1500

Tuesday, May 10, 2011

Cleaning day

It's time for a spring cleaning.
I'll be there @ 1500
Here's an awesome video on never quitting

Monday, May 9, 2011

WOD 9 May

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

I will be there @ 1530

Friday, May 6, 2011



If you don't want to rest Andy will be there at 1500. Sorry for the late post I just woke up.

Thursday, May 5, 2011

WOD 5 May

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

I'll be there @ 1500

Tuesday, May 3, 2011

WOD 3 May

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats

Licia will be there @ 1615

Monday, May 2, 2011


I'll be there at 1500
Congratulations to all who completed all of the 2011 open sectional workouts.  Hopefully  taking part showed you just how capable you are!!  And if your like me it also showed you what weakness you need to work on.

On a side note, be on the look out for some programming changes coming up in the near future.
Also please keep 15 May open for a team WOD and BBQ more details soon

Sunday, May 1, 2011

Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps
Set up rings and box such that heels are at the height of the bottom of the rings.

I'll be there @ 1530