Archive for September, 2010

CFJ WOD: “Killer”

Posted: September 30, 2010 in Uncategorized

  "Killer" from CrossFit Coronado

7 rounds

15 weighted walking lunges

15 KB swings

15 push-ups

Post weights and time to comments.

Compare to June 16, 2010

Posted: September 30, 2010 in Uncategorized

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Pat Barber 11:22, Kristan Clever 11:47, Austin Malleolo 12:20, Graham Holmberg 12:37.

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Compare to Aug. 16, 2009

CFJ WOD & Announcements

Posted: September 29, 2010 in Uncategorized

We'll be meeting at the gym Wednesday and Thursday at 5:30PM this week. We'll be taking off Friday, Saturday and Sunday in preparation for the full launch on Monday, October 4.

Payment for October will be due Monday or the first day of the month that you come.

New schedule, effective Monday, October 4 is as follows:

Monday – Friday, Classes at 5:15AM, 6:00PM, 7:30PM

Saturday, Classes at 9AM and 1PM with open gym from 10-1

Sunday, closed except occassional large group

 

And because I know you're all curious, we're doing pull-up ladder tonight. Start massaging your lats and biceps now.

A New Hero WOD: “Jack”

Posted: September 29, 2010 in Uncategorized

Jack

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Mikko Salo 18 rounds + 10 PP, Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Stacey Kroon 10 rounds + 3 KB (85lb PP, 1.5 pood KB, 24″ box), Kim Malz 10 rounds (80lb PP, 1 pood KB, 24″ box). Post rounds completed to comments.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

CFJ WOD

Posted: September 27, 2010 in Uncategorized

40-30-20-10

SDHP (55/35)

sit-ups

push-ups

Post time to comments.

Compare to July 14, 2010

.com WOD

Posted: September 27, 2010 in Uncategorized

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Chris Spealler 6:45. Post time to comments.

Compare to March 10, 2010

CFJ WOD

Posted: September 26, 2010 in Uncategorized

3-3-3-3-3

Squat Cleans

Post loads to comments.

.com WOD

Posted: September 26, 2010 in Uncategorized

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to November 5, 2009

Mike pullup 

CFJ WOD: “Lumberjack 20”

Posted: September 25, 2010 in Uncategorized

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.

Compare to December 5, 2009

.com WOD: “Fight Gone Bad”

Posted: September 25, 2010 in Uncategorized

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Austin Malleolo 455, Kevin Houston 418.

Compare to September 18 or July 13, 2010