WOD “Wendy” 21, 18, 15, 12, 9, 6, 3 Pull ups Back Squat (95men/65 women) Shoulder Press (95men/65women) Sit-ups Trainers Note: Scale back squat and shoulder press weight to fitness level and strength. Most of us have been there before. Can I make it home before I vomit )) This is not true for all! [...]
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REST DAY Ok is this really a rest day or not. The one who comments and answers correctly is entered for draw to win $10.00 There are a few of you who would do well at the CrossFit Games – you know who you are. Last year to qualify for the 2009 CrossFit Games there [...]
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CHRISTMAS EVE WORKOUT For those of you who will be around for Christmas Eve there will be a free CrossFit work out on December 24th at 11:00am I already have some signed up. Lets keep going before we indulge in all the food and drink we are not supposed to eat but LOVE TO EAT [...]
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WOD 1 Round For time: 80 Sumo-Deadlift High Pull (65lbs men/45lbs women) 60 Thrusters (55lbs men/35lbs women) 40 Box Jumps (24 inch men/20 inch women) 20 Pull Ups (substitute 40 Jumping pulls ups if can’t do full) Trainers Note: scale weight to fitness level and ability. Everyone can do this work out no matter who [...]
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Check out the winning time and winner of the skip/sit up competition. Jonantahn Leicht and after yesterdays record time WOD!!! WAY TO GO! Warm-up Chose your own warm up today based on passed workouts and muslces used. The following muscles are used in todays WOD. Back Squat: Thighs, Hips and Buttocks – as well as [...]
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WOD 150 Kettle Bells as fast and as heavy as you can! After 4 Rounds for time 250 Row 21 Wall Balls 12 Knee to Elbows 6 Burpees Great work out last Saturday with Dec 11th’s WOD. Jonathan’s comment about the WOD. “THAT WORK OUT SUCKED”
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REST DAY There are certain skills for you need to function in everyday life and: If you are to reach optimum physical competence then these ten general physical skills of CrossFit must be considered and practiced: 1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen. 2. Stamina – The ability of [...]
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WOD 4 rounds fo rtime. GO FOR IT!! 25 Burpees 25 Double Unders or 100 Skips Cory doing alternating DB push ups. GREAT JOB TODAY!!!!
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Make sure you check out the schedule through June 20th, 2010 WOD 1# For Time and $5 to beat the lead time 5:12 50, 40, 30, 20, 10 Skips Sit-ups #2 5 Rounds of 250 M Row 20 KB Swings 20 Jumping Squats 20 Alternating Side Plank – Push-ups Chelsea’s final work out before [...]
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WOD 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 *Dumbell Rotation Push-ups *AbMat Sit-Ups *Box Jumps 9:30 Wed. Class Doing Team Workout. Way to Go! Pam, Chelsea, Ann and Jaime = 1039 Total Reps
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Meal Of The Day
