Archive for October, 2011

Happy Monday CrossFitters!

Posted: October 31, 2011 in Uncategorized

Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups

Post time to comments.

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Hero WOD: Izzy

Posted: October 29, 2011 in Uncategorized

15 handstand push-ups
15 burpees
25 24″ box jumps
25 pull-ups/ring rows
50 wall ball shots
50 kettlebell swings
100 walking lunge steps
400 meter run w/ 45# weight

Row Sprints

Posted: October 28, 2011 in Uncategorized

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Compare to February 25, 2011

20 minutes of HSPU’s :)

Posted: October 27, 2011 in Uncategorized

Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups

Post rounds and fractions of rounds completed to comments.

Don’t be afraid of the snatch

Posted: October 26, 2011 in Uncategorized

For time:
Run 800 meters
Snatch, 30 reps
Run 800 meters

Post load and total time to comments.

“The greatest mistake you can make in life is to continually be afraid you will make one.”
– Elbert Hubbard

Posted: October 25, 2011 in Uncategorized

For time:
Run 800 meters
30 Muscle-ups
Run 800 meters

Post time to comments.

 

Brandy repping pull-ups while on vacation!

 

Running Grace

Posted: October 24, 2011 in Uncategorized

For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

Keegan Martin 11:04 at 135lbs (age 17), Alyssa Ross 13:37 at 95lbs (age 17).

Post load and total time to comments.

Be Excellent.

Posted: October 21, 2011 in Uncategorized

 

Deadlift 3-3-3-3-3 reps

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Compare to July 19, 2011

 

“We are what we repeatedly do. Excellence, therefore, is not an act but a habit.”
– Aristotle

Hero WOD: Nate

Posted: October 20, 2011 in Uncategorized

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to June 10,  2011

They are difficult

Posted: October 19, 2011 in Uncategorized

Three rounds for time of:
50 Double-unders
25 Wallball “2-fer-1s”, 20 pound ball

Post time to comments.

Compare to August 2, 2010

 

**Don’t forget, beginning this Saturday class will be at 1:00PM instead of 9:00AM. PLEASE DON’T SHOW UP AT 9AM!**