Archive for December, 2010

A new year is almost here…

Posted: December 31, 2010 in Uncategorized

40-30-20-10

SDHP (55/35)

sit-ups

push-ups

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Compare to September 27, 2010

The 7:15 crew after "Luce"

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Hero WOD: “Luce”

Posted: December 30, 2010 in Uncategorized

Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

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Compare to July 5, 2010

Lunge/pull-up/sit-up…Go!

Posted: December 29, 2010 in Uncategorized

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Compare to July 8, 2010

Short, but not sweet

Posted: December 28, 2010 in Uncategorized

For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

Josh Everett 4:18, Rob Orlando 5:18, Chris Spealler 5:33, James Hobart 5:45, Eric Magee 5:47, Jason Leydon 5:52, Lauren Plumey 6:32 (135lb squat, 1.5 pood KB), Elyse Umeda 7:00 (155lb squat, 1.5 pood KB).

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Compare to July 7, 2010

Welcome Back!

Posted: December 27, 2010 in Uncategorized

3 rounds for time:

20 Clean & Jerks (95/65)

15 Ring rows

10 Handstand push-ups

Post scales and time to comments.

Compare to July 19, 2010

Merry Christmas!

Posted: December 25, 2010 in Uncategorized

Jayson and I want to wish you all a very merry Christmas! We love and appreciate each of you and are so glad you are part of our CF family.¬†Enjoy your time with your family this weekend and we’ll see you Monday.

Yay Burpees!

Posted: December 24, 2010 in Uncategorized

A nice at home WOD for y’all!

100 Burpees for time.

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Compare to July 12, 2010

Much Easier than Fran

Posted: December 23, 2010 in Uncategorized

Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups

Compare to November 22, 2010

Our youngest crossfitter!

15 minute AMRAP

Posted: December 22, 2010 in Uncategorized

Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box

Compare to July 3, 2010

Long Sprints!

Posted: December 21, 2010 in Uncategorized

Four rounds, each for time of:
800 meter run

Rest as needed, I mean, rest 3 minutes between efforts!

Post times for each round to comments.

Compare to November 18. 2010

100# runs in Slater's last WOD!