Wednesday, August 31, 2011

WOD 31 August

Eight rounds for max reps of:

75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Licia will be there @ 1500

Congratulations to Chris for getting his first Muscle-up yesterday!

Tuesday, August 30, 2011

Monday, August 29, 2011

WOD 29 August

"CrossFit Total"

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

Licia will be there @ 1600

And don't forget to register if you want to do the '31 Heroes' WOD this Saturday!

http://31heroes.com/

Friday, August 26, 2011

Thursday, August 25, 2011

WOD 25 August

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Please post to 'comments' if you're opening up this afternoon, I'm not sure if I can make it (sorry!). - Licia

Wednesday, August 24, 2011

WOD 24 August

Five rounds for time of:

185/135(w) pound Deadlift, 15 reps
15 Toes to bar

Duke will be there @ 9am.
Licia will be there @ 10am

Tuesday, August 23, 2011

WOD 23 August

Five rounds for time of:

40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Licia will be there @ 9:30am

Monday, August 22, 2011

Saturday, August 20, 2011

WOD 20 August

Three rounds for time of:

12 Muscle-ups
75 Squats

Licia will be there @ 10am

Friday, August 19, 2011

Wednesday, August 17, 2011

WOD 17 Aug

"Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

See you at 1600

Monday, August 15, 2011

WOD 15 Aug

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
Laurie Galassi 32 (15 HSPU + 17 Pull-up), Jesse Bazarnick 31 (12 HSPU + 19 Pull-up).

See you there @ 1600

Saturday, August 13, 2011

Friday, August 12, 2011

WOD 12 Aug

"Gator"
Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups

Licia will be there @ 9:30

Please post in comments if you are opening up in the afternoon!

Thursday, August 11, 2011

WOD 11 Aug

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Fred will be there @ 1615

Wednesday, August 10, 2011

REST DAY

REST DAY

or pay what you owe!

Licia will be there at 10:15am (if the door isn't open, I'm at the track)

I don't think anyone is opening in the afternoon, check comments later!

Tuesday, August 9, 2011

WOD 9 Aug

Overhead Squat 3-3-3-3-3 reps

We'll be there @ 1615


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

Monday, August 8, 2011

WOD 8 Aug

Four rounds for time of:

Row 500 meters
Rest 3 minutes

We'll be there @ 1615

Sunday, August 7, 2011

WOD 7 Aug

CrossFit Games Masters Chipper

For time:
10 Handstand push-ups
20 Wall ball shots, 20/14 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135/95 pounds
50 Burpees
60 Sumo deadlift high-pull, 75/55 pounds

Licia will be there @ 1000
Fred will be there @ 1600

Saturday, August 6, 2011

Team WOD

See you at 1730,  we'll be doing a team WOD and saying so long to Steph.
Please come out and have some fun and say your goodbyes

See you @1730

Friday, August 5, 2011

WOD 5 Aug

CrossFit Games Event 10
For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

We'll be there @ 1600

Thursday, August 4, 2011

WOD 4 Aug

CrossFit Games Event 9
Complete as many reps as possible in 6 minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

Fred will be there @ 1600

Sorry guys cant make it today 

Wednesday, August 3, 2011

WOD 3 Aug

CrossFit Games Event 8

Complete as many rounds and reps as possible in Three minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

We'll be there @ 1600

Tuesday, August 2, 2011

Aug 2

REST DAY

or pay what you owe

Licia will be there @ 10am

Fred will be there @ 1600