REST DAY

Sunday, 01 March, 2009

Amanda Wing visiting us from Salt Lake City CrossFit. . .

REST DAY

Saturday, 28 February, 2009

The WOD - FRI, 27FEB09

JOSHIE
3 rounds for time:

Dumbbell snatch right arm, 40#/20#, 21 reps

L Pull ups, 21 reps

Dumbbell snatch left arm, 40#/20#, 21 reps

L Pull ups, 21 reps

*The snatches are full squat snatches.

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In honor of Army Staff Sergeant Joshua Whitaker, 23, of
Long Beach, CA who was killed in Afghanistan May 15th, 2007.

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Dumbell Snatch tri-panel...[wmv]
L-Pull-up...[wmv]

The WOD - THUR, 26FEB09

For time:

KB thrusters, 2X16KG/2X12KG, 12 reps

Sit ups, 50 reps

KB Thrusters, 10 reps

Sit ups, 40 reps

KB Thrusters, 8 reps

Sit ups, 30 reps

KB Thrusters, 6 reps

Sit ups, 20 reps

KB Thrusters, 4 reps

Sit ups, 10 reps

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Nellie meets Annie

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The WOD - WED, 25FEB09

4 rounds for time of:

Row 250M

KB swings, 72#/53#, 10 reps

KTE, 20 reps

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10,190# !!! for CrossFit Total. . .GREAT job everyone

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Knees to Elbows Demo...[wmv]

The WOD - TUES, 24FEB09

ANNIE
For time:
50,40,30,20 & 10 rep rounds of:

Double unders

Sit ups

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Rob practices his double under

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Fixing the Basic Bounce, Part 1, Buddy Lee...[wmv]
Fixing the Basic Bounce, Part 2, Buddy Lee...[wmv]

The WOD - MON, 23FEB09

"Crossfit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

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James and Rena Wilson. . .The couple that CrossFits
together stays together!

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CrossFit Total (Nicole & Zac)...[wmv]

REST DAY

Saturday, 21 February & Sunday, 22 February , 2009

The WOD - FRI, 20FEB09

Row 2K for time

Rest 5 minutes

Row 2K again

Abs - 50 KTE's

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Alex and Mark pushing through a chipper

The WOD - THUR, 19FEB09

For time:

21 HSPU's - 3 Squat Jumps

18 HSPU's - 6 Squat Jumps

15 HSPU's - 9 Squat Jumps

12 HSPU's - 12 Squat Jumps

9 HSPU's - 15 Squat Jumps

6 HSPU's - 18 Squat Jumps

3 HSPU's - 21 Squat Jumps

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Dave and Joe working HSPU progressions

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Handstand Push-up Variations...[wmv]
Jumping Squats (Coach Burgener)...[wmv]

The WOD - WED, 18FEB09

As many rounds as you can do in 20 min. of:

4 Thrusters (65#/45#)

6 chest to bar pull ups

8 Box jumps (24"/20")

Abs - 40 abmat sit ups

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Thanks to all the couples that participated in our 1st annual Valentine's Day WOD!

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Thruster tri-panel...[wmv]

The WOD - TUES, 17 FEB 09

5 rounds for time of :

15 Deadlifts (225#/145#)

15 ring dips

Abs - 40 GHD sit ups


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Rena working her power snatch!

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Deadlift Setup, Mark Rippetoe ...[wmv]

The WOD - MON, 16 FEB 09

Shoulder Press 1,1,1,1,1

Push Press 1,1,1,1,1

Push jerk 1,1,1,1,1

Abs - glute/front bridges 3 rds. of 30 sec. on/ 10 sec. off

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Eric gets in a few HSPUs after his last WOD with us. Good Luck to you during SFAS!

REST DAY

Saturday, 14 February & Sunday, 15 February , 2009



VALENTINE's DAY COUPLES WOD SATURDAY 14 FEB 10AM
See you there!

The WOD - FRI, 13 FEB 09

"Angie"
For time:

Pull ups, 100 reps

Push ups, 100 reps

Sit ups, 100 reps

Squats, 100 reps

*Complete ALL reps of each exercise BEFORE moving on to the next event.

Rob working his pull ups

The WOD - THUR, 12 FEB 09

For time:

Double unders, 45 reps

Squat cleans, 135/95#, 45 reps

Ring dips, 45 reps

Double unders, 45 reps

Alex and Eric gettin' some!

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Clean...[wmv]

The WOD - WED, 11 FEB 09

Back Squats  5,5,5,5,5

Abs. - 30 Hollow Rocks

Mrs. Spear meets the back squat

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Hollow Position, Gymnastics Cert, Roger
Harrell ...[wmv]

The WOD - TUES, 10 FEB 09

5 rounds for time:

10 power cleans (155#/100#)

15 push ups

Abs - 40 Abmat situps

Geoff gets a taste of "CINDY"

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Power Clean...[wmv]

The WOD - MON, 9 FEB 09

4 rounds for time:

Row 500M

Back extensions, 25 reps

Sit ups, 25 reps

Joe and James grinding through a 1 K row

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Back Extension, Hip Extension, Hip-back Extension...[wmv]

REST DAY

Saturday, 07 February & Sunday, 08 February , 2009

The WOD - FRI, 6 FEB 09

"Diane"
21,15,& 9 rep. rounds for time of:

225#/145# deadlift

Handstand pushups

Julie wearing her "CrossFit Face"

The WOD - THUR, 5 FEB 09

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball, 20/14 #, 10 ft target. (Reps)

Sumo deadlift high-pull, 75/50 # (Reps)

Box Jump, 24"/20" box (Reps)

Push-press, 75/50 # (Reps)

Row, (Calories)
There is no additional rest between exercises.Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

After school fun Razor's Edge style!

The WOD - WED, 4 FEB 09

AMRAP in 20 min. of:

7 OH Squats (95#/65#) - taken from the ground, do not use a stand

7 L-Pull ups

Joe Working his OHS

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Overhead Squatting Safely...[wmv]

The WOD - TUES, 3 FEB 09

For time:

row 50 calories

50 double unders

row 35 calories

35 dbl. unders

row 20 calories

20 dbl. unders
Abs - 30 hollow rocks

David and Rena working up a sweat on the C2

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Double-Unders (Brendan Gilliam demo)...[wmv]

The WOD - MON 2 FEB 09

5 rounds for time:

5 shoulder presses (95#/65#)

10 push presses (95#/65#)

15 push jerks (95#/65#)
NO dipping on the shoulder presses allowed.
NO re bending or jerking of the push presses allowed!
Abs - 5 rounds of max. L-Holds

Rob "Locking it out" overhead

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Shoulder Press/Push Press/Push Jerk tri-panel...[wmv]
Push Press (behind the head)...[wmv]
Push Jerk (behind the head)...[wmv]