Friday, April 29, 2011


OK anyone else having the need to roll your tush out on the ball OOWWW! Apparently we hit the glutes and hams kinda hard this week. Thank goodness next week is back off. For those of you that want to make sure you don't miss it Yoga will be all Wednesday classes. (Sorry for the confusion I know I said Monday to some of you.)
Todays WOD was loads of fun and I still can't fully use my arms yet, wahoo!

4 rounds:
20 push jerk
30 squats
3 laps across the gym of bear crawls

Wednesday, April 27, 2011

run row race

So if we haven't had enough of the rower this week I put you on it again. Today was a little lifting and some serious monostructural effort.

OH Squats
15 min to find your 1 RM
rest 4 min
sub 10% of your max and do a max effort
rest 4 min
sub 20% off your max and do a max effort

RUN/ROW RACE: 4 rounds
with a partner:
partner 1 run 400 M
partner 2 row as long as it takes your partner to do their run
score the amount of calories rowed

Tuesday, April 26, 2011

Todays WOD

Had another butt kicking workout today who else thought they were going to die. ME!! A quick welcome to Scott Carr, winner of the free month drawing at the CDAFit expo a few weeks ago, congrats Scott, and what a week to join us.

20 wall balls (20#/12#)
25 hip extensions
20 ring dips
30 sit ups
30 walking lunges
3 rope ascents
50 box jumps
30 swings (55#/35#)
30 K2E
20 dumbbell squat cleans (35#'s/15#'s)
25 double unders
20 pull ups

Mondays fun

1St I'd like to thank CrossFit One World for this one it was awesome! And I just have to say how much I love these pics, all of you dead on the floor thats what its about!!!

3 rounds
1 min for each
20 squats
max effort for meters rowed
15 push ups
max effort for meters rowed
10 burpees
max effort for meters rowed

Friday, April 22, 2011

Today WOD we'd like to say thanks to Raw Fitness Maui for this one! Had a lot of hard core CrossFitters this morning running in the snow, really going for that constantly varied aspect. (scores will be posted in comments tomorrow night, sorry)

Thurs Class was a great make up and would like to say awesome form Camey on those OH squats and welcome to xaviar (hope I spelled his name right) our newest and youngest member getting his 1 RM on the dead in his 1st day of 95#. (I don't think he really lifted it but max pulls are good strength builders

Wednesday, April 20, 2011

recovery WOD

Just a quick WOD to loosen up your sore muscles after the rough week we've had.

commando pull ups
hurdle jumps (32"/22")
ring push ups
knees to elbow

Tuesday, April 19, 2011


Getting friendly with another benchmark, I think we should do a benchmark month and just hit as many as possible, hmmmmm maybe...

3 rds for time
800 M run
50 hip extensions
50 sit ups

Monday, April 18, 2011

a little heavy work

Todays WOD was all about the heavy work lovin' that, but yeah I know time for more clips, and I'm on it.

deadlift 225#
OH squats 135#

Friday, April 15, 2011

crossfit games opener

We had the pleasure of trying the CrossFit Games Opener WOD today, only 10 min but loving the workout! Check out the comments for the scores.

AMRAP in 10 min:
30 double unders
15 power snatches (75#/55#)

Full recovery
15 minutes to find your 1 RM in back squats

Wednesday, April 13, 2011

hello again from Helen

Had a benchmark day today. Some newbies to the WOD and some new numbers for the leaderboard, nice work!
3 rds for time:
400 M run
21 kettlebell swings (55#/35#)
12 pull ups

Tuesday, April 12, 2011

some maxs

Worked some max's today but unfortunately didn't get many pictures (completely my fault sorry).

bench press 5X5
push press 5X5

3 rounds:
max effort pull ups
max effort box jumps
max effort wall balls
2 min rest