Saturday

Jyothi Raj, this guy has some serious skills.

WOD

"Jackie"

1000m Row
50 Thrusters (45lb. bar)
30 Pullups

Post times to comments.

Friday

WOD

30-20-10 Rep rounds of:

Pullups
Box Jumps
Ring Dips

Post times to comments

Thursday

WOD

200m Run
21 Sumo Deadlift High-pull 95/65
400m Run
21 Wall-ball
200m Run
21 Kettlebell Swings 1.5 pood/1 pood

Post times to comments.

Wednesday

WOD

3 rounds:

Bodyweight bench press, max reps
Max rep pullups

Immediately following the last set of pullups, go right into:

800m Run
50 Back extensions
50 Situps
400m Run
25 Back extensions
25 Situps

Post times/loads/reps to comments.

Tuesday

A transformation took place in the gym today. It was gradual, it was difficult, and it took a lot of damn hard work. Ramin finally got his squat on! No longer will he be the Al-uminum Sheik, no, he is now the IRON Shiek! Give him a high five or a congratulations if you see him in the gym. Big ups.

WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Monday

Hurt so good

WOD

Seven rounds for time of:
35 squats
25 push-ups
15 pull-ups

Post time to comments.

Saturday

Nice work to everyone who did the workout today. Kyle, Lil' Nate, Pete, and EdD that was awesome!

WOD

500 Jump rope single-unders
25 Knees to Elbows
30 Thrusters
25 Kettlebell Swings
50 Double-Unders.

Post times/weights used to comments.

Friday

Heads up: Class this Saturday will be at 9:00am.

WOD

1 Mile Run
25 pullups
50 pushups
50 squats
50 situps
25 box jumps

Post times to comments.

Thursday

"DT"

Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

How long can you go without letting go of the bar?

Post time to comments.

Wednesday

WOD

Press 1-1-1

Push-Press 3-3-3

Push-Jerk 5-5-5

Post loads to comments.

Tuesday

WOD

Deadlift (225/135) x 30 reps
800m Run
30 Reps, ground to overhead (110/66)
1000m Row

Post times/scaling to comments.

Monday

Check out this article here. If the figures are correct, who needs a stimulus package when the answer to our economic woes are firmly entrenched beneath our nations collectively fat ass.

WOD

30-25-20-15-10-5

Pullups

Back Squats (95/65)

Situps

Post times to comments.

Saturday

REMINDER:

Today we are having our Squat Fundamentals Clinic today from 11:00am-1:00pm.

WOD

After a good, fun warm-up:

"Fight Gone Bad*"

*modified edition

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 10 pound ball, 10 ft target. (Reps)
2. Sledge Hammer Swings (Reps)
   
3. Box Jump: 20" box (Reps)
4. Kettlebell Swings (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Friday

WOD

"JT"

21-15-9

Handstand pushups
Ring Dips
Pushups

Post times/scaling done to comments.

Thursday

WOD

Deadlift 3-3-3-3-3

Rest 10 Minutes

15-12-9-6-3

Pullups
Kettlebell Swings
Toes-to-bar

Post loads/times to comments.

Wednesday

WOD

"Nancy"

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

Post time to comments.

Tuesday

WOD

5 Rounds for time:

200m Run
Deadlift, 15 reps (95/65)
15 Pushups


Post times to comments.

2009 CrossFit Games Winners - 1st Place: Mikko Salo, 2nd Place: Tommy Hackenbruck, 3rd Place: Moe Kelsey for the mens competition and 1st Place: Tanya Wagner, 2nd Place: Charity Vale, 3rd Place: Carey Kepler for the women's competition.

WOD

Power Clean

5-5-5

Rest 10 min

3 rounds for time:

21 Situps
21 Supermans
20 Russian Lunge Steps.

Post loads and times to comments.

Saturday

This weekend is the 2009 CrossFit Games. Check out the competition to see who will earn the title of "Fittest person on the planet".

WOD

"Cindy"

AMRAP in 20 minutes of:

5 Pullups
10 Pushups
15 Squats

Post rounds completed to comments.

Friday!

*ATTENTION*

Next Saturday, July 18th we will be putting on a 2 hour squat clinic. Clinic will be taught by local CrossFitter Mary Licko. Mary currently is CF level 1, Basic Barbell, Olympic Weightlifting, and Nutrition certifications through CrossFit. If you are looking to perfect your squat technique, add a few pounds to your max, or want to get some effective training cues, this is your chance. Cost is $50, and will take place from 11am-1pm Sat. July 18th. There are 5 openings remaining.




WOD


Medicine ball rally.

We will be throwing medicine balls all over the place. For time.

Post comments to comments.

Thursday

David Blaine doesn't have shit on Nate.

WOD

3 Rounds for time

400m run
Bodyweight Bench Press, 12 reps
21 Pullups.

Post times to comments.

Wednesday

WOD

5 rounds for time:

Deadlift 185/115, 5 reps
10 Burpees


Post times to comments.

Tuesday

The new tire is heeeeyuge! Free T-Shirt to whoever flips it un-assisted. Oh did I mention it's about 25 inches high and probably weighs in excess of 450!? Challenge yourself.


WOD

21-15-9

Front Squat
Sit-ups.

Go heavy! Post times and loads to comments.

Monday

WOD

3 rounds for time of:

400m run
10 Box Jumps
15 Kettlebell Sumo-Deadlift High-Pull


Post times/weights used to comments.

Independence Day

Happy Independence Day.

We will be closed today. Celebrate the birth of our nation, and do it however you want to, because that's the point. Happy birthday America.

Friday

Holiday weekend, we will be having 2pm class today. That's it.


2:00 PM Class only today.


WOD

25 Pullups
5 Pushups
20 Pullups
10 Pushups
15 Pullups
15 Pushups
10 Pullups
20 Pushups
5 Pullups
25 Pushups.

Post times to comments.

Thursday

WOD

3 Rounds for time:

Waiter carry walking lunge, Left arm 10 steps
25 Situps
Waiter carry walking lunge, Right arm 10 Steps
25 Supermans

Use a heavy dumbbell for the carry/lunges.

Post times/loads, and the mean things your core says to you for doing this workout to comments.