Wednesday, March 30, 2011

thrusters

working some thruster form and a quick metcon building up to the BW thruster, we'll get there.

WOD:
3 min AMRAP: BW thrusters

10, 8, 6, 4, 2
turkish get ups
double unders







Tuesday, March 29, 2011

sledding without snow

Too bad it was raining today, since we had a running WOD scheduled, but good job to you all for getting out there anyway!

WOD:
press 5X5
push press 5X3

4 rounds
sled pull 100 M
400 M sprint





Monday, March 28, 2011

A day with Cindy

Today was the benchmark Cindy and we just loved her.

WOD:
20 min AMRAP
5 pull ups
10 push ups
15 squats




Friday, March 25, 2011

How are your buns feeling today? OUCH!!!

OK I know the 1st pic is blurry, darn camera. I was trying to get a pic of Robyn and Kim Q's friend James who joined us this early morning for his 1st taste of CrossFit. Don't worry we'll have plenty of chance to get better focus ones of him, look forward to seeing him all next week.
Good WOD today resting those glutes and hams from the WOD on Wends, I know owww my butt hurts.
Scores posting in "comments" below the pics of today, feel free to comment yourself about the WOD or whatever.
WOD:
Tabata
4 sets of each 2 rounds
row
swings
ring dips
1 min rest



Wednesday, March 23, 2011

carry the load

Today was all about moving some weight. Bat and Marianne joined in on their 1st official open class WOD and did great!

WOD:
20 Min AMRAP:
farmer carry walking lunges (55#/35# ea hand)
200 M med ball run
10X10 standing russian twists







Tuesdays WOD

Tuesdays WOD was a quickie but staying with the super set theory working those same muscle groups. Nice times, check out the comments link below for scores. Don't worry today's WOD is for the legs.

WOD:
3X3
3 floor to shrugs + 1 power snatch

10, 8, 6, 4, 2
Thrusters (95#/65#)
push ups
box jumps




Monday, March 21, 2011

Double under fairy

It was great to see so many of you get the double under rhyme today, YAY! Cut some serious time off of those WOD. And speaking of WODs this one was brutal, who loved it holler oh yeah...OH YEAH!!!!

WOD:
super set 5X3
2 push press + 1 push jerk = 1 rep

5 rds for time:
20 double under jump overs
10 pull ups ( you can't let go of the bar)
30 double unders




Sunday, March 20, 2011

Saturdays full class

We had a full class this saturday and would like to welcome Bat, Mariann and Anthony who are planning on joining the membership, great to have you all saturday and we're looking forward to seeing you in open class.

WOD:
3 rounds 1 min of each:
swings
box jumps
rowing
burpees
1 minute rest






Friday, March 18, 2011

working the pull

We worked the 2nd pull today and had some nice catches. Great work all. Check out the red "comments" link below the WOD's pictures to see the scores.

WOD:
power clean, front squat, squat clean 4X3

Max. efforts
toes to bar (2 attempts)
weighted plank (3 attempts)









Wednesday, March 16, 2011

Joshie

We had our 1st visit from Joshie today, very nice to meet him I'm sure our forearms and hamstrings will be thanking him by Friday. Check out the scores and leave your comments in the red "comments" link below these pictures. We'd love to hear what you have to say about him, if you don't know how to post just let me know the next time you're in and I'll walk you through it.

WOD:
"Joshie"
21 OH squats (95#/65#)
42 Pull ups
15 OH squats
30 pull ups
9 OH squats
18 pull ups






Tuesday, March 15, 2011

on your knees

Working into that new programming theory today and had a great WOD, anyone else have some burning lungs or is that just applicable to those of us who are sick?

WOD:

Bench 5X3

3 rounds for time:
20 burpees
10 overhead med ball throws (on your knees) kip up to standing, sprint to wall and back pick up the med ball on the way back