Saturday, 31 January & Sunday, 1 February , 2009
The WOD - FRI, 30 JAN 09
With a continuous running clock :
Do 1 burpee(with push up, jump, and a clap above your head) the first minute every minute add another burpee (in the 8th minute - you need to do 8 burpees).The workout ends when you can not do the required amount of burpees for the minute you are in.
If you accomplish 18 burpees in the 20th minute - your score would be 19 rds.+ 18.
Mark keeping his ball under control. . .
Burpee Demo...[wmv]
The WOD - THUR, 29 JAN 09
10,9,8,7,6,5,4,3,2,and 1 rep round for time of:
Abs - 40 ghd sit ups
Mel getting into the "swing" of things
Basic Bounce, Buddy Lee...[wmv]
The WOD - WED, 28 JAN 09
For time:
GHD Sit-ups
Back Extensions
Jumping Ring Dips
Jumping Pull Ups
Julie Gettin' Some on the C2!
The WOD - TUES, 27 JAN 09
AMRAP in 20 minutes of:
Abs- 50 KTE
Brooky looking "dialed in" on his front squat
The WOD - FRI, 23JAN09
Three rounds for time of:
Eric grabbin' some air!
The WOD - THUR, 22JAN09
Five rounds for time of:
Nellie clapping for joy about Burpees!
Walking Lunges...[wmv]
The WOD - TUES, 20JAN09
3 rounds for time:
Abs - 40 GHD situps
Kelly getting into the swing of things at REF-CP
Double-Unders (Brendan Gilliam demo)...[wmv]
The WOD - MON, 19JAN09
9 rounds for time:
Post time to comments
Steve and Phillip visiting from CrossFit Oakland
Fixing the Split Jerk, Coach Burgener...[wmv]
The WOD - FRI, 16JAN09
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Post Time To Comments
Julie on the GHD!
The WOD - WED, 14JAN09
"Tabata This"
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
"Tabata" by Jeff Miller...[ wmv]
The WOD - TUES, 13JAN09
For time:
Clean...[wmv]
Ring Dips... [ wmv]
The WOD - MON, 12JAN09
JACKIE
For time:
Abs - 40 ABMAT situps
Post graduation photo of me and Jeff Martone, the founder of Tactical Athlete and CrossFit's Kettlebell Coach, after the Ketllebell Instructor Certification held this past weekend at CrossFit WestJax. Yes, I passed the course!
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