Archive for July, 2010

Group Park WOD

Posted: July 31, 2010 in Uncategorized

For Time:

Run 400 meters (only once)

10-9-8-7-6-5-4-3-2-1

Deadlift (185/135)

Wall Ball (20/15)

Post weights and time to comments.

.com WOD

Posted: July 31, 2010 in Uncategorized

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Graham Holmberg 21:10, Kristan Clever 22:18, Rebecca Voigt 25:38, Elyse Umeda 27:00, Josh Everett 29:06.

Post time to comments.

Compare to Sept. 6, 2009 

Group Park WOD: The Gauntlet

Posted: July 30, 2010 in Uncategorized

For time:
30 Burpees
30 KB Swings (70/55)
30 Sit-ups
30 Box Jumps
30 Burpees
Row 750 meters
30 Sit-ups
30 Thrusters (65/45)

If you do not have a rower, replace row effort with an 800 meter run.

Compare to September 1, 2009

Isabel

Posted: July 29, 2010 in Uncategorized

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed. Miranda Oldroyd 2:13 (95lbs), Christopher Stowe 2:44, Rebecca Voigt 2:46 (95lbs), Mary Lampas 3:26 (95lbs), Kristan Clever 18:51 (135lbs).

Post time and load to comments.

Compare to September 22, 2008

Group Park WOD: “Seizure”

Posted: July 28, 2010 in Uncategorized

For time:

Run 200 meters (pull-up bars to light pole and back)

50 Push Press (45#)

50 Knees to Elbows

Run 400 meters

50 KB Swings (55/35#)

50 Sit-ups

Run 200 meters

Post time to comments.

Compare to April 30, 2010

.com WOD

Posted: July 28, 2010 in Uncategorized

Run 5K

Post time to comments.

Compare to May 1, 2010

DSC_1069
Brett working hard on his marathon training! 2.5 months! 

New Hero WOD: “Roy”

Posted: July 27, 2010 in Uncategorized

"Roy"

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Kristan Clever 16:29 (155lb Deadlift), Rebecca Voigt 22:36 (155lb Deadlift).

Post times to comments.

MichaelRoyHero_th.jpg

photo courtesy of www.crossfit.com

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Group Park WOD

Posted: July 26, 2010 in Uncategorized

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Compare to June 18, 2010

DSC_1074

Group Park WOD

Posted: July 25, 2010 in Uncategorized

Teams of 2, work for 10 minutes

One partner does KB swings (55#/35#) while the other partner runs 100 feet carrying a medicine ball (20#/15#). When the runner returns, partners swap. Each minute, on the minute, men will do 5 push-ups and women will do 3 push-ups and then continue whatever they were working on. Score is total reps of swings for the team. The medicine ball is to never hit the ground during transition, only during push-ups. If the ball is dropped, a 5 swing penalty will be deducted from total reps.

Post teams, thoughts, reps to comments.

Compare to June 28, 2010

Weekly Benchmark & .com WOD

Posted: July 25, 2010 in Uncategorized

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to Dec. 31, 2009