CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - WED, 01JULY09

EVA
5 rounds for time:

  • Run, 800M
  • KBS, 2/1.5 pood, 30reps
  • Pull ups, 30 reps

    Post Time To Comments






    Nate (Eva T.)...[wmv][mov]


  • The WOD - TUES, 30JUNE09



    With a continuous running clock :
    Do 1 burpee (push up, jump, and overhead clap) the first minute, and every minute add another burpee. EX. 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.

    Post Rounds To Comments

    Lizzy getting every Bit of her burpees!




    Burpee Demo...[wmv]


    The WOD - MON, 29JUNE09


    For time:

  • Row, 500M
  • 21-15-9 reps
     GHD Sit-ups
     Back Extensions

  • Row, 1000M
  • Box Jumps, 20 reps

  • Row, 500M
  • 21-15-9 reps
     Jumping Ring Dips
     Jumping Pull Ups

    Post Time To Comments





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


  • REST DAY


    SAT, 27JUNE09 & SUN, 28JUNE09



    The WOD - FRI, 26JUNE09


    10,9,8,7,6,5,4,3,2,and 1 rep round for time of:

  • Pull ups (chest to bar)
  • KB Swings, 1.5 / 1 Pood
  • Double unders

    Post Time To Comments

    Kim working her KBS




    Basic Bounce, Buddy Lee...[wmv]


  • The WOD - THUR, 25JUNE09


    4 rounds for time:

  • Power Snatch, 95/65#, 10 reps
  • HSPU, 10 reps

    Post Time To Comments

    Abs - L Sits, 5 X 5sec per L Sit

    Alex working his HSPU






    Power Snatch...[wmv][mov]


  • The WOD - WED, 24JUNE09


    For time:

  • Pull ups, 20reps / Front Squats, 115/75#, 5reps
  • Pull ups, 15reps / Front Squats, 115/75#, 10reps
  • Pull ups, 10reps / Front Squats, 115/75#, 15reps
  • Pull ups, 5reps / Front Squats, 115/75#, 20reps

    Post Time To Comments

    Abs - 30 GHD sit ups

    Joe enjoying St. Patrick's Day!




    Front Squat Good/Bad Bi-panel...[wmv][mov]


  • The WOD - TUES, 23JUNE09


    9 rounds for time:

  • Clean and Jerk, 95/50#, 5 reps
  • Pull ups, 5 reps

    Post time to comments

    Amy attacking 'Murph'




    Fixing the Split Jerk, Coach Burgener...[wmv]


  • The WOD - MON, 22JUNE09


    4 rounds for time:

  • Ring Dips, 10 reps
  • KTE, 15 reps
  • Burpees, 15 reps

    Post time to comments

    Rob drilling his KTE




    Knees to Elbows Demo...[mov][wmv]


  • The WOD - MON, 15JUNE09


    JACKIE
    For time:

  • Row, 1000M
  • Thruster, 45#, 50 reps
  • Pull ups, 30 reps

    Post Time To Comments

    Abs - 40 ABMAT situps

    Heather putting everything into it!



  • REST DAY


    SAT, 13JUNE09 & SUN, 14JUNE09




    The WOD - FRI, 12JUNE09


    Five rounds for time of:

  • Deadlift, 185/115#, 10 reps
  • Burpees, 10 reps

    Post Time To Comments

    Carol dials in her deadlift




    Deadlift Starting Position Intro, Mark Rippetoe...[wmv]


  • The WOD - THUR, 11JUNE09


    AMRAP in 20 min. of:

  • OHS, 75#/55#, 5 reps
  • Rower, 8 calories
  • KB swings, 1 pood/.5 pood, 10 reps

    Post Rounds To Comments

    Matt nails a 215# OHS!




    Rowing Basics (C2), Angela Hart...[wmv]


  • The WOD - WED, 10JUNE09


    For time: 21, 18, 15, 12 & 9 rep. rounds of

  • Power Snatches, 115#/75#
  • KTE's

    Post Time To Comments

    Carol working her power snatch during 'Randy'




    Power Snatch...[wmv]


  • The WOD - TUES, 9JUNE09


    For time:

  • Thrusters, 65/45#, 30 reps
  • Pull-ups, 40 reps
  • Push ups, 50 reps
  • Sit ups, 60 reps
  • Burpees, 70 reps

    Post Time To Comments

    Sam and Angela meet Cindy!




    Thruster tri-panel...[wmv]


  • The WOD - MON, 8JUNE09


    "Crossfit Total"

  • Back squat, 1 rep
  • Shoulder Press, 1 rep
  • Deadlift, 1 rep

    Post Total to comments

    David grinding through Mr. Joshua





    CrossFit Total Explained Read


    CrossFit Total (Nicole & Zac) [wmv]


  • REST DAY


    SAT, 6JUNE09 & SUN, 7JUNE09
    65th Anniversary of Operation Overlord (D-Day) "H(-). . .Currahee!"






    The WOD - FRI, 5JUNE09


    3 rounds for time:

  • Run 800M
  • Wall ball shots, 20#/12#, 20 reps
  • Dumbbell Hang Squat Clean, 30/20#, 20 reps

    Post Time To Comments

    Abs - 30 GHD sit ups



    David nailing another Hang squat clean!

  • The WOD - THUR, 4JUNE09


    "Double your pleasure double your fun. . .
    Box jumps and Burpees all in one!"

    5 rounds for time:

  • 5 reps of the following box jump & burpee sequence:
    a) Burpee
    b) Box Jump, 12"
    c) Box Jump, 20"
    d) Burpee
    e) Box Jump, 20"
    f) Box Jump, 12"

  • Row 500M

    Post Time To Comments

    Serena working her box jump!


  • The WOD - WED, 3JUNE09


    "NANCY"
    5 rounds for time:

  • Run, 400M
  • OHS, 95/65#, 15 reps

    Post Time To Comments

    Abs - 40 KTE



    Rob chasing 100s!


  • The WOD - TUES, 2JUNE09


    5 rounds for time:

  • 10 SDHP's 115#/75#
  • 20 pull ups
  • 20 GHD back extensions

    Post time to comments.

    Aaron Baker "smack talkin'" to Kyle during the WOD!




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