24 November 09

I'm thinking that Brittany may be upset with me for posting this pic but her wod intensity is captured in this shot!  She & Bethany (in the background) give 100% in every wod.  Way to go ladie's!

 
Moderation & Glazed Donuts

Yes, it is really about the pull

WARM-UP

Jog 400 meters
20 pulls on the C2
20 pistols (10 each leg)
Jog 200 meters

Burgener Warm-up X 2

WOD

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

You can sub 14 handstand push-ups for muscle-ups.

Post time to comments.

23 November 09

Allie, Mike & Bradley during "Randy" last week.

Going Overhead
No Such Thing as Cardio

WARM-UP

2 rounds of:
15 Jumping pull-ups
15 Shoulder press, 15-45#
15 GHD Sit-ups
15 Good mornings
15 Double-unders

WOD

3 rounds for time of:
30 Deadlifts, bodyweight
30 Pull-ups
Run 400 meters

Post time & bw to comments.

21 November 09

Sorry for the late & lame post but I couldn't get to my computer last night at work.

Bob will be there this morning to open the gym for a 10am WOD!  I hope that this makes it to those that are interested in time!

Have a great weekend!

20 November 09

Bethany, Charlotte & Stephanie getting down on some thrusters!

You're An Athlete
CrossFit: The New Truth Serum

There will NOT be a 7:00 pm class today.

WARM-UP

CrossFit Warm-up x 2

WOD

Complete as many rounds as possible in 15 minutes of:
7 Burpees
5 Kettlebell swings, 70#/53#

Post rounds completed to comments.

19 November 09

Steven had some big lifts on the deadlift day last week.

Is This Too Hard?
Change Your Posture
So...You Think You Want A Muscle-up?

WARM-UP

3 rounds of:
7 Pull-ups
7 Push-ups (close-grip)
7 Back squats, 45#
7 GHD Sit-ups
7 Long jumps

WOD

For time:
Run 800 meters
75 Thrusters, 45#/35#

15 minute time limit.  Work hard & get it done under 15 minutes or complete as much as possible within the time limit.

Post time to comments.