the morning class WOD: 5 rounds for time of: 15 x sdlhp (use heavy kb) 20 x parallette push-ups (lower chest past hands) 25 x short rope jumps (rope length same as your height) good job smokin this one folks. excellent performance for goin’ beasty w/da 53# kb AND the first place finish Ryan! shout-out to newbie Tanya for [...]
Archive for February, 2009
Today & Last Night’s WOD: 50 Dumbell MoFo’s For Time. A MoFo consists of holding a dumbell in each hand. Squat clean the dumbells. Then with the DB’s still on your shoulder, lunge forward one time with each leg. Then press the DB’s overhead and perform an overhead squat. Now do you understand why they [...]
Last night’s WOD: 5 Rounds for Time 10 Deck Squats 10 2 for 1 Wall Ball Shots (regular wall ball, but add an extra squat before the ball returns) 10 Knee to Elbows 10 Box Jumps And for the Cookie…1 minute total time L-Sit hold! Post Time to comments I have some great video of [...]
Today’s WOD: (So Far) 5 Rounds for time 10 Deck Squats 10 Knees to Elbows 10 Box Jumps Post time to comments. A bunch of new gals in early this morning…look at that squat! And Push Ups and Sit Ups…the ‘ladder’ ends up getting everyone in the end though! Ryan doing great on the KTE’s [...]
Tuesday’s WOD: Fight Gone ‘Somethin?’ : A Fight Gone Bad variation 5 stations 1 minute per station 3 rounds 1 minute break after each round (5 stations) Med Ball Cleans Burpees Single Arm Kettle Bell Swings Dumbell Push Press Row (calories) You get 1 point for each rep successfully completed and 1 point for each [...]
Soooo…..any ideas? With something this awesome we’ve got to give it an equally awesome and CrossFit worthy name! Give your idea and hopefully explain why it will fit/be funny, etc… a few words from Kris: i luv the writings of CrossFit Again Faster. here’s one of the many gems worth reading, printing, hanging up on the [...]
Monday’s WOD: “The San Francisco Crippler” (variation) 30 x Front Squat with Body Weight Load 1000 Meter Row For time. Simon’s a blur as new gal Jill does an awesome job! 4 weeks ago Brian couldn’t air squat to parallel, now he’s front squatting below parallel! Awesome job, Brian!!! Even our Head Trainer Kris got [...]
Yeah, it’s hard work…if CrossFit was easy, it would be “(Insert your line here to comments)” Interested in coming in, getting really Fit, meeting some even cooler people? Then drop on by, take advantage of our 1 week free trial, then take advantage of our Crazy Low monthly rates, starting at just $49 per month! [...]
Rest Day… you all earned it! What a week of CrossFit! Lot’s of new PR’s for everyone, especially in rowing and deadlifting, and for some people, PR’s in Pukie! Very proud of you all. Here are some photos from Friday’s WOD and Saturday morning’s WOD. I would have posted these earlier, but I went to [...]
Last Night’s WOD: 1 Rep Max Deadlift Wow, what an epic night! So many PR’s, and by A LOT of weight…everyone’s hard work is showing But the big winner (and chicken dinner) has to go to Adele…deadlifted nearly 200lbs: Act 1…the introduction… And Great Success! And to think that just 5 weeks ago Adele had [...]
