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FRIDAY July 31, 2009 Back Squat
5-5-5-5-5
Start fairly light, increasing
the load with every set.
31 jul 09 @ 6:14 am
Thursday July 30, 20093 Rounds for Time
200m. Slosh Pipe Run/Walk
20 Tire Flips
40 One Arm Dumbell Snatches 40/25 lbs.
Wednesday July 29, 2009Rest Day
29 jul 09 @ 6:58 am
Tuesday July 28, 2009"Fight Gone Bad"
3 Rounds of 1minute at each station Wall
Ball SDHP 75lbs./55lbs. Box Jumps 20in.
Push Press 75lbs./55lbs. Double Unders
MONDAY July 27, 2009"Tabata Something else"
20 seconds on,10 seconds
off for 8 rounds of each of the following:
Pullups
Pushups
Situps
Squats
The family that trains together, stays together!
SATURDAY July 25, 2009Rocky Mountain Qualifier Final WOD
Ground to overhead as fast
as possible:
Men: 7000lbs
Women:5000lbs
Choose your weight, as that will dictate the number of
reps you must complete in order to reach your total. You may also use whatever method you wish to move the weight, but it
must touch the ground in between reps and each rep must be locked out overhead.
here is the video of the mens finals at the Rocky Mountain Regional Qualifier.
25 jul 09 @ 11:33 am
FRIDAY July 24, 2009"Michael"
3 Rounds For Time:
Run 800m.
50 Back Extensions
50 Situps
Early morning pullups anyone?
THURSDAY July 23, 20093 Rounds For Time:
20 Pistols - Right leg
100 Walking Lunges
20 Pistols - Left Leg
100 Squats
23 jul 09 @ 7:32 am
WEDNESDAY July 22, 2009Rest Day
21 jul 09 @ 8:48 pm
TUESDAY July 21, 2009Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push
Jerk 5-5-5-5-5
There is no time component to this workout, start light and work up to max loads.
Sore
or injured muscles? Don't take ibuprofen! Read this article on NSAIDS by the folks over at San Fransisco Crossfit. Then go here for a list of what drugs are considered NSAIDS.
Renee and Kristi swinging in unison!
21 jul 09 @ 8:21 am
MONDAY July 20, 200950-40-30-20-10 reps of the following:
Box Jumps 18in./12in.
Situps
Burpees
The box jumps are small, so pick up the pace, and go as fast as you can!
20 jul 09 @ 8:04 am
SATURDAY July 18, 2009CrossFit Games Final WOD
15 barbell cleans 155 lb./100 lb.
30 toes to bar
30 box jumps 24 in./20 in.
15/10 muscle-ups
30 push presses 40lb. /25 lb. DB's
30
double-unders
15 thrusters 135lb./95 lb.
30 pull-ups
30 burpees
100 Overhead walking lunges 45lb./25lb.
This is a brutal workout with very heavy prescribed weight. Be smart and scale the weight and reps appropriately
for your ability level!
18 jul 09 @ 8:19 am
FRIDAY July 17, 2009Burpee Ladder
With a continuous running clock, do one
burpee the first minute, 2 burpees the secnod minute, 3 the third, and so on. Continue this pattern until you can no longer
complete the number of burpees in the alloted minute.
THURSDAY July 16, 200921-15-9 Reps For Time:
Squat Clean - 115lbs/75lbs.
Toes To
Bar - sub Knees to Elbows or Hanging Knee Raise
Traci, proving that pregnancy is no excuse to be lazy!
16 jul 09 @ 8:50 am
WEDNESDAY July 15, 2009Rest Day
Dan, putting some speed into the one arm push press workout!
Go here for a great article on how the games played out and who the fittest man and woman in the world are!
14 jul 09 @ 11:21 pm
TUESDAY July 14, 2009As many rounds as possible in 20 min.
10 Back Extensions
15
Kettlebell Swings 1.5pood/1pood
20 Double Unders
14 jul 09 @ 9:09 am
MONDAY July 13, 2009"Randy"
75 reps Power Snatch for time - 75lbs./53lbs.
We had a blast at the games, the athletes there were amazing to watch, and the workouts were brutal! Truly a test
of the fittest athletes in the world. For a full report of what happened, go here.
FRIDAY July 10, 2009"Eva"
5 Rounds For Time:
Run 800m.
30
Kettlebell Swings - 2pood/1.5pood
30 Pullups
The aftermath from Thursday's workout!
9 jul 09 @ 9:56 pm
THURSDAY July 9, 2009Two Rounds for Time of:
12 Right arm barbell push press
12 Left arm barbell deadlift
Run 800m.
12 Left arm barbell push press
12 Right arm barbell deadlift
Run
800m.
Announcement - We will be closed on Saturday July 10th to go to the Crossfit Games in Aromas. If anyone is interested in coming with us, meet at the gym at 6a.m. Saturday morning, and we can carpool!
Also, tomorrow morning at 5a.m. we will be doing a special class, doing eva, so be ready for some work!
WEDNESDAY July 8, 2009Rest Day
Scott, Sam, and Justin testing their max height box jumps!
Food for thought: read this article and decide if you are truly fit.
7 jul 09 @ 9:57 pm
TUESDAY July 7, 20093 Rounds For Time:
10 Dumbell Snatches - Right arm 40lbs/25lbs. 10
L Pullups 10 Dumbell Snatches - Left arm 40lbs/25lbs. 10Russian Lunges
MONDAY July 6, 20095 Rounds for Time: 15 Sumo deadlift high pulls - 95lbs./65lbs. 10 Dumbell
Hang Squat Cleans - 35lb. DB's/25lb. DB's 5 Burpees I would like
to thank everyone who came out on the 4th to show their patriotism and do some hero workouts! It was a lot of fun and I know
it was a fitting tribute to those soldiers who gave their lives in defense of our freedoms. Everyone did great and now
we have some new times to put up on the record board! 
Proof that Joe loves to train hard!
SATURDAY July 4, 2009Choose one: "Hansen" 5 Rounds for time: 30 Kettlebell Swings 30 Burpees 30 GHD Situps "Badger" 3 Rounds for time: 30 Squat Cleans 95lbs 30 Pullups Run 800m. "Murph" Run 1 mile 100 Pullups 200 Pushups 300 Squats Run 1 mile note: the pullups, pushups, and squats may be partitioned as needed. Happy 4th of July everyone! As a token of our
patriotism, and to pay our respects to those who have given all in defense of our great nation. We will be doing hero workouts
today. Please take the time to click on all of the names, the links will take you to information about the Hero they
are named for. Read their stories. Learn about them, learn from them. These men died for us, the least we can do is remember
their sacrifice.
FRIDAY July 3, 2009For Time: 30 Double Unders 30 Box Jumps 24 inch box 30 Pushups 30 situps 30 Overhead Squats 45lbs. 30 Knees to Elbows Watch this video for a refresher on how to do overhead squats safely.
THURSDAY, July 2 20093 Rounds 60
seconds each of the following, running clock, switch exercises on the minute. Jump Rope Tire Flips Ring Dips Squat Cleans 75lbs. men/53lbs. women
Situps
Rest
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