THURSDAY December 31, 2009"Hello 2010"
For Time
Total 2010lbs
from ground to over head
Total 2010 cardio choose from:
2010 singles
Row 2010m
Run 2010m
Deanna, Marie, Ashley, and Kristi giving it there all, and job well done!
30 dec 09 @ 9:35 pm
WEDNESDAY December 30, 2009For Time:
15 Wall Balls - 20/14lb.
15 Box Jumps - 24/18in.
100m. Sprint
15 Wall Balls
15 Box Jumps
15 Burpees
15 Wall Balls
15 Box Jumps
20 Double Unders
15 Wall
Balls
15 Box Jumps
15 Burpees
15 Wall Balls
15 Box Jumps
100m. Sprint Joe Caddell, overhead squats with style!
29 dec 09 @ 10:18 pm
TUESDAY December 29, 20095 Rounds for Time
12 Deadlifts 125lbs/83lbs
9 Hang
Squat Cleans 125lbs/83lbs
6 Push Jerks 125lbs/83lbs
3 Over Head Squats 125lbs/83lbs
Singles
After
each round of lifting your singles will decrease by 20 reps, so your last set of singles will be 20.
Kristi, Rosalyn, and Kara in action, Nice work!
28 dec 09 @ 8:33 pm
MONDAY December 28, 2009
Okay people, this week is going to be a little different. With New
Year's coming, we have decided to set up the following schedule for this week.
Mon. - Tues. - Normal class
schedule
Wed. - 5 and 6 P.M. classes only
Thurs. - 9 and 10 A.M. classes only
Fri. - 5 and 6 P.M. classes only
Sat. - Normal class schedule
We decided to open up Wednesday in order to help out those clients that will be
missing due to the fact that we will not have all our normal classes on Thursday and Friday.
WOD
For
Time:
15-12-9-12-15 reps of the following:
Pullups
GHD Situps
Russian Lunges - 40/25lbs.
Kara and Ashley, having fun on Christmas Eve. The two sisters are 36 and 25 weeks pregnant, once again proving
that pregnancy is no excuse to be lazy!
SATURDAY December 26, 2009
3 Rounds For Time:
180 m. Farmer's Carry - 40/25lb.
Dumbells
10 Deadlift - 250/165
10 Kettlebell Swings - 2/1.5Pood
Hope everyone had a fantastic Christmas,
now lets get to work burning off those festivities!
25 dec 09 @ 10:20 pm
THURSDAY December 24, 2009Merry Christmas Eve
There will only be an 8am
class today
"12 Days of CrossFit" for Time
1-Clean and Jerk (135#/95#)
2-Deadlifts (135#/95#)
3-Burpees
4-Pull Ups
5-Box Jumps (24"/20")
6-Wall Balls (20#/14#)
7-Kettlebell Swings (1.5pd/1pd)
8-Dips
9-Push Ups
10-Back extensions
11-Knees to Elbows
12-Front
Squats (135#/95#)
Just like the song goes, perform 1 Clean & Jerk. Then 2 Deadlifts
and 1 Clean & Jerk. Then 3 Burpees, 2 Deadlifts and 1 Clean & Jerk. Then… You get the idea…
Workout
idea courtesy of CrossFit Santa Cruz (with slight modifications)
Merry Christmas from our family to yours!
23 dec 09 @ 8:22 pm
TUESDAY December 22, 2009"Jackie"
For Time:
1000m. Row
50
Thrusters - 45/33lbs.
30 Pullups
Pick up heavy stuff and put it overhead, that is what we do!
Nice work Jerry!
21 dec 09 @ 9:27 pm
MONDAY December 21, 2009"Elizabeth"
21-15-9 reps for time
Cleans
- 135/93
Ring Dips
Nice depth Sally!
20 dec 09 @ 9:00 pm
SATURDAY December 19, 2009
4 Rounds for Time
400m Run
100 Singles
20 Sumo
Deadlift High Pulls 75lbs / 43lbs
Great jumps on the box, Dan. We're excited to say Dan is recovering well from his shoulder surgery on
Thursday and we can't wait to have him back.
FRIDAY December 18, 20093-3-3-3-3-3-3
Front Squat
Travis Johnson and Becky Allen in action with their Wall Balls
17 dec 09 @ 10:09 pm
THURSDAY December 17, 2009
For Time:
33 Walking Lunges
18 Pullups
18 Situps
18 Back Extensions
33 Walking Lunges
15 Pullups
15 Situps
15 Back Extensions
33 Walking Lunges
12 Pullups
12 Situps
12 Back Extensions
33 Walking Lunges
9 Pullups
9 Situps
9 Back
Extensions
33 Walking Lunges
6 Pullups
6 Situps
6 Back Extensions
17 dec 09 @ 6:08 am
TUESDAY December 15, 20095-5-5
Front Squat
Then...
"G.I.
Jane"
For Time:
100 Burpee-pullups
Another possible t-shirt design, if you all have more ideas for possible t-shirts, please let us know! Once we
finalize a design, we will start getting them printed up.
14 dec 09 @ 8:16 pm
MONDAY December 14, 2009For Time
21-15-9
Handstand Pushups
Pullups
Jerry, Becky, and Travis swinging in unison!
13 dec 09 @ 9:52 pm
SATURDAY December 12, 20095 Rounds for Time
5 Burpees
10 Toes to Bar
15
Pushups
20 Lunges
25 Situps
30 Squats
For those of you who just feel like saying "I can't" check out this video of Kyle Maynard. It'll help you push a little harder and dig a little deeper!
11 dec 09 @ 10:51 pm
FRIDAY December 11, 20093 Rounds for Time
30
Wall Balls 20lbs / 14lbs
30 Box Jumps 24in / 18in
30 KBS
2 Pood / 1.5 Pood
Donna Back Squating 93lbs., Nice depth!
10 dec 09 @ 9:25 pm
THURSDAY December 10, 2009
1-1-1-1-1-1-1
Behind the Neck Push Press
Jerry and Becky getting those knees up!
TUESDAY December 8, 2009For Time
800m Run
30 Back Extensions
30 GHD Situps
30 Back Extensions
30 Knees to Elbows
30 Back Extensions
30 Abmat Situps
Job well done on "Lumberjack 20"!
7 dec 09 @ 10:02 pm
MONDAY December 7, 2009
The WOD for Fort Hood is over, thanks to everyone who came out and participated, it was
a killer workout! If you have not donated, it is not too late! Just follow the link on the right and do your part. Thanks!
For Time
21-15-9
Power Snatches 95lbs/65lbs
Pullups
6 dec 09 @ 11:22 pm
SATURDAY December 5, 2009This is it, if you haven't donated yet, click on the link to the right
and click donate now. Lets show our support for the men and women who gave all.
Now for the Hero WOD...
Lumberjack 20
20 Deadlifts - 275lbs.
Run 400
20 Kettlebell Swings - 2 Pood
Run 400
20 Overhead
Squats - 115lbs.
Run 400
20 Burpees
Run 400
20 Pullups - chest to bar
Run 400
20 Box Jumps -
24 inches
Run 400
20 Dumbell Squat Cleans - 45lbs.
Run 400
This is the workout as originaly written,
don't be intimidated, many if not all of us will be scaling this beast. We will give it our all to honor those who gave
their lives.
A Fort Hood Soldier mourns the loss of his brothers and sisters in arms.
4 dec 09 @ 3:50 pm
FRIDAY December 4, 2009Don't forget to donate! Only one more day till the Lumberjack 20!
Click on the link to the right!
WOD
For Time:
400 Double Unders
Sub: 1600 singles
Titi gets great extension on her kettlebell swings!
THURSDAY December 3, 2009Just 2 more days to the Fort Hood Fundraiser, please click on the link
to the right, and donate as much as you can, even if it is only 5 or 10 dollars, if we all do what we can, together we will
make a difference!
WOD
"The Bear Complex"
5 Rounds,
rest as needed between rounds
7 Reps of the following complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
The movements must be linked together, and all 7 repetitions must be completed without
letting go of the bar. Start light and add weight each round. There is no time component to this workout.
Who says you can't work out with a broken arm? Donna Burch, not letting an injury get in the way of her training.
2 dec 09 @ 10:07 pm
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