Thu 31 Mar 2011
Posted by elove1 under Skills and Drills
[21] Comments
WOD:
3 rounds for time:
9 Muscle-ups
60 Sit-ups
12 Good Mornings, 135/95
Post time to Comments.
Wed 30 Mar 2011
Posted by elove1 under Skills and Drills
[55] Comments
2011 CrossFit Games Open WOD 2
15 minute AMRAP of:
9 Deadlift, 155/100
12 Push-ups, hand release
15 Box Jumps, 24/20
Post rounds to Comments.
Tue 29 Mar 2011
Posted by elove1 under Skills and Drills
[52] Comments
WOD:
“Cindy”
20 minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
Post rounds to Comments.
Mon 28 Mar 2011
Posted by elove1 under Skills and Drills
[37] Comments
WOD:
1) Push Press
3-3-3-3-3-3-3
2) Practice Handstands
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Sun 27 Mar 2011
Posted by elove1 under Skills and Drills
[36] Comments
WOD:
3 rounds for time of:
75 Air Squats
21 Ring Dips
200′ Bear Crawl
Post time to Comments.
Sat 26 Mar 2011
Posted by elove1 under Open Gym
[12] Comments
11am – Noon: Free Trial Session
Noon – 2pm: Open Gym for Members
Sat 26 Mar 2011
Posted by elove1 under Skills and Drills
[23] Comments
WOD:
15 minute AMRAP of:
9 Thrusters, 115/75
Max reps Chest to Bar pullups
Post rounds, c2b pullups per round to Comments.
Thu 24 Mar 2011
Posted by elove1 under Skills and Drills
[17] Comments
WOD:
3 rounds for time of:
10 Overhead Squats, 135/95
30 Wallball shots, 20/15
Post time to Comments.
Wed 23 Mar 2011
Posted by elove1 under Skills and Drills
[33] Comments
WOD:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5/1
40 Pull-ups
30 Handstand push-ups
Post time to Comments.
Tue 22 Mar 2011
Posted by elove1 under Skills and Drills
[31] Comments
WOD:
1) Good Mornings
5-5-5-5-5
2) For time:
400′ Overhead Walking Lunge, 45/25
Perform 3 burpees everytime you rest the weight
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Mon 21 Mar 2011
Posted by elove1 under Skills and Drills
[37] Comments
WOD:
4 rounds for time of:
12 Push Press, 115/75
12 Knees to Elbows
12 Box Jumps, 24″
Post time to Comments.
Sun 20 Mar 2011
Posted by elove1 under Skills and Drills
[41] Comments
WOD:
1.5 mile Run; then against a 6 minute clock establish a 1RM Deadlift
Post mile time, load to Comments.
Sat 19 Mar 2011
Posted by elove1 under Open Gym
[15] Comments
11am – Noon: Free Trial Session for Newbies
12:30: Games Open WOD#1
Noon – 2pm: Open Gym for Members
Fri 18 Mar 2011
Posted by elove1 under Benchmark, Kryptonite Hour
[26] Comments
WOD:
“Angie”
100 Pullups
100 Pushups
100 Situps
100 Air Squats
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Thu 17 Mar 2011
Posted by elove1 under Skills and Drills
[17] Comments
WOD:
1) Back Squat
5-5-5-5-5
2) Max L-Sit Hold
Post load, time to Comments.
Wed 16 Mar 2011
Posted by elove1 under Benchmark, Skills and Drills
[51] Comments
WOD:
“Fight Gone Bad”
3 rounds for reps of:
1 minute Wallball
1 minute SDHP 75/55
1 minute Box Jumps, 20″
1 minute Push Press, 75/55
1 minute Row (for calories)
1 minute Rest
Post reps to Comments.
We’re doing FGB today as a grand finale for the folks completing the 60 day Nutrition Challenge. Congrats folks! Hope that you’ve learned how to eat.
And…we’ll be having a St. Paddy’s Day Celebration after the last WOD tonight. Please don’t all come at 8 before the party. Come at 5:30 and 7 WODs as well, then either go home and clean up or hang out until the party starts.
Wed 16 Mar 2011
Posted by elove1 under Skills and Drills
[45] Comments
Workout 1 of the Games Open!
www.games.crossfit.com
10 minute AMRAP of:
30 Double Unders
15 Power Snatch, 75/55
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Mon 14 Mar 2011
Posted by elove1 under Skills and Drills
[30] Comments
WOD:
3 rounds for time of:
50 Situps
25 Thrusters, 45
7 Muscle-ups
Post time to Comments.
Sun 13 Mar 2011
Posted by elove1 under Skills and Drills
[26] Comments
WOD:
Jerk
3-3-3-3-3
Post load to Comments.
Sat 12 Mar 2011
Posted by elove1 under Open Gym
[11] Comments
11am – Noon: Free Trial Session for Newbies
12pm – 1pm: Skill Session
1pm – 2pm: Train the Trainer
12pm – 2pm: Open Gym for Members
Fri 11 Mar 2011
Posted by elove1 under Benchmark, Kryptonite Hour
[21] Comments
WOD:
“Kelly”
5 rounds for time of:
400m Run
30 Box Jumps, 24″
30 Wallballs 20m/15w
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Thu 10 Mar 2011
Posted by elove1 under Skills and Drills
[14] Comments
WOD:
1) Press
5-5-5-5-5
2) Max Consecutive Double Unders
Post load, reps to Comments.
Thu 10 Mar 2011
Posted by elove1 under Skills and Drills
[34] Comments
WOD:
40 Squat Cleans, 135/95
40 Burpee Box Jumps
Partition reps in any order. Post time to Comments.
Tue 8 Mar 2011
Posted by elove1 under Skills and Drills
[38] Comments
WOD:
Tabata
SDHP, 75/55
Pushups
Post reps to Comments.
Mon 7 Mar 2011
Posted by elove1 under Benchmark, Skills and Drills
[34] Comments
WOD:
“Mary”
20 minute AMRAP of:
5 HSPU
10 Pistols
15 Pullups
Post rounds to Comments.
Sun 6 Mar 2011
Posted by elove1 under Skills and Drills
[32] Comments
WOD:
Overhead Squats
5-5-3-3-1-1-1
Post load to Comments.
Sun 6 Mar 2011
Posted by elove1 under Open Gym
[6] Comments
11am – Noon: Free Trial Session for Newbies
12pm – 1pm: Skill Session
1pm – 2pm: Train the Trainer
Sat 5 Mar 2011
Posted by elove1 under Hero, Kryptonite Hour
[23] Comments
WOD:
“McCluskey”
Three rounds for time of:
9 Muscle-ups
15 Burpee Pullups
21 Pullups
800m Run
Post time to Comments.
U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.
Thu 3 Mar 2011
Posted by elove1 under Skills and Drills
[14] Comments
WOD:
10 rounds for time of:
10 Deadlift, 155/95
10 Ring Dips
Post time to Comments.
Wed 2 Mar 2011
Posted by elove1 under Skills and Drills
[34] Comments
WOD:
2 rounds for time of:
10 L-sit Pullups
20 Overhead Squats, 95/65
400m Run
Post time to Comments.
Tue 1 Mar 2011
Posted by elove1 under Skills and Drills
[24] Comments
WOD:
1) Front Squats
3-3-3-3-3
2) Max consecutive Muscle-ups
Post results to Comments.
