12.14.2011

back to posting

5 rounds for time

5 HSPU
10 pull-ups
15 SDHP (70/55)
20 Dubs

7.15.2011

Picture & Video

Check out those incredible arms! a.k.a. crossfit porn...

video

6.28.2011

Fifties

For time:
50 Box Jumps, 24 inch box
50 Jumping Pull ups
50 Kettlebell Swings, 25/35
Walking Lunges, 50 steps
50 Toes 2 Bar
50 Push Press, 45#/33# bar
50 RDL's 45#/33# bar (bar to shin)
50 Wall Balls
50 Burpees
50 Double Unders

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6.21.2011

WOD

3 Rounds:

50 Dubs
25 Double Wall Balls
25 Kettle Bell Swings 35/55




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5.23.2011

Kelley's Back & He's Gonna Be In Trouble...

5 Rounds
200 Meter Run
10 Deadlift 185/275
15 Push Press 65/95

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5.10.2011

WOD

3 Rounds for Time:
400 Meter Run
20 DL 135/185
40 Walking Lunges

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WOD from 5/9/10

AMRAP 20 Minutes
5 CTB Pull Ups
10 Wall Balls
15 KBS 35/55

This is how tough we are...



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5.05.2011

Painstorm

100 Squats
90 Dubs/450 Singles
80 Pushups
70 Situps
60 Jumping Pullups
50 Thrusters (35/45)
40 Lunges
30 Box Jumps
20 DB Deadlifts (30/50)
10 HSPU/Strict Press (15)

Compared times to 11.10.2009

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4.25.2011

Easter Recovery

5 Rounds:
30 Dubs
20 KBS 35/55
20 Box Jumps
10 HSPU

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4.19.2011

Hefty Hefty

5 Rounds:

5 Power Cleans 95/135
10 Front Squat 95/135
5 Push Jerk
20 Pull Ups
90 Second Rest in between rounds


This was Cheikh's idea of an "after workout endurance test". Obviously Lisa's center of gravity was a little thrown off being 4 1/2 months preggo. But Moriah, Becca, & Cheikh look fantastic!!!






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4.11.2011

WOD

4 RFT
• 400 Meter Run
• 15 Thrusters 65/95
• 15 Box Jumps


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4.07.2011

winey winey

5 rounds:
Run 200
10 Goblet Squats 35/55
15 Wall Balls
20 Push Ups (new crossfit standard)

Post time to comments winers... :-)

4.05.2011

4/4/11

3rds
800m
15 burpees
15 dips
15 push press

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3.31.2011

Fake Bake Adam

AMRAP 20 Minutes
5 Deadlifts 65/95
5 Power Clean 65/95
5 Thrusters 65/95
5 Back Squats

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3.29.2011

Tens

10 Rounds:
Run 200
10 Squat Jumps
10 Dips
10 Pull Ups
10 Push Ups

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3.16.2011

Heavy Hitter

5 Rounds:

10 Back Squats (body weight)
10 Kettle Swings (75/55)

Compare times to 8/13/2009

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3.15.2011

AMRAP

20min AMRAP
15 Push Ups
12 Walking Lunges
9 Push Press 65/95
6 Hollow Rocks

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3.10.2011

It's the Final Countdown

10,9,8,7,6,5,4,3,2,1

Pull Ups
Lunges (each leg)
Gut Busters
Front Squat 95/135#
Burpees

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3.09.2011

WOD

2 RFT

53 Dubs
5 Ring Dips
53 Squats
3 HSPU
53 Sit Ups
5 Ring Dips
53 KBS's 35/55
3 HSPU

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3.03.2011

TABATA

TABATA

Push Ups
Hollow Rocks
Shoulder Press 45/65
Pull Ups

*8 rounds each station, work 20 sec. rest 10 sec.
count Total reps

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3.02.2011

The Nightmare
100 D/U
90 LUNGES
80 BOX JUMPS
70 SIT UPS
60 GOOD MORNINGS (35/45LB)
50 BURPEES
40 WALL BALLS (14/20LB)
30 D.B. POWER SNATCH (15 EACH ARM 15/25LB)
20 Side V-ups (20 total)
10 HSPU

CUT OFF TIME IS 30 MINUTES!

COMPARE TIMES TO 3/3/2010

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3.01.2011

WOD

20 min AMRAP
10 thrusters 65/95
10 KBS 35/55
10 KTE’s

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WOD from 2/28/11

150 Goblet Squats 35/20
130 Jumping Pull Ups
110 Push Press 65/45
90 DB Deadlift 55/35
70 Burpees

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2.23.2011

The Gang's All Here

4 Rounds:

Run 400
20 Pull Ups
15 SDLHP
10 HSPU

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2.22.2011

Eezy Peezy Japaneezy

3 Rounds:
15 Power Snatches 65/95
15 Ring Dips
15 KTE’s

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2.21.2011

I'm Baaaaack!

Run 800
9 front squats
9 burpees
9 deadlifts

Run 400
15 front squats
15 burpees
15 deadlifts


Run 200
21 front squats
21 burpees
21 deadlifts

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2.03.2011

Running Down

800M Run
10 Front Squat 95/135
10 HSPU
400M Run
10 Front Squat 95/135
20 Pushups
200M Run
10 Front Squat 95/135
30 Push Press 45/65

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Max Effort

from 2/2/11

Max out on following lifts:
Deadlift
Strict Shoulder Press
Back Squat

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2.02.2011

No More Snow!

21-18-15-12-9-6-3
Burpees
Pull-ups
GHSU
Walking lunges (per leg no weight)

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1.31.2011

WOD

3 RFT
25 Cleans 65/95
25 Box Jumps
25 KB Swings 35/53
200M Run

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1.28.2011

Jesse's Concoction

4 RFT
5 Pull ups
10 Deadlift 185/135
15 KTE
20 Overhead Walking Lunges 35/45
30 Dubs

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1.27.2011

Moriah Money Maker

20 Push Ups
Run 200m
20 Squats
Run 200m
20 Back extensions
Run 200m
20 Burpees
Run 200m
20 Gut busters
Run 200m
20 Box jumps (24″)
Run 200m
20 Walking Lunges (10 each leg)
Run 200m

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1.26.2011

WOD

3 RFT
800M Run
15 Wall Balls 14/20
15 KTE's

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1.25.2011

Kelley Schmelley

3 RFT
15 Power cleans 95/135
20 Kettle Bell Swings
20 Pull ups
30 Jumping split lunges (15 each leg)

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1.20.2011

Shortie

4 Rounds of:
10 Wall Balls
10 weighted lunges 20/30 (each leg)
10 Sit Ups
10 Dips

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1.19.2011

WOD

4 RFT
400m run
15Push Press (95/65)
15 Pull Ups
15 Hand Stand Push Ups
15 V-Ups

post time to comments...

1.18.2011

Linda

10-9-8-7-6-5-4-3-2-1 of
1.5 times body weight deadlift
Body Weight Bench
¾ Body Weight Hang Cleans

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Burpee Hell

100 total
Burpee Clean & Press

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1.14.2011

Team Challenge

100 reps total as a team of the following lifts:
Shoulder press
Air Squats
Burpees
Hollow rocks
Kettle Bell Swings
Then a mile as a team (each member sprints 200, then next member sprints, yada yada, yada)


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1.13.2011

300

25 pull ups
50 deadlift 135/95
50 push ups
50 box jumps
50 dumbbell clean and press 30lbs guys
50 floor wipers
25 pull ups

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1.12.2011

Welcome Amina!!!

21-15-9-3
Wallballs
Weighted walking lunges 20/30
Burpees
Thrusters 65/95

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1.10.2011

Snowy WOD

7 ROUNDS
7 Cleans 65/95
7 Burpees
7 Ring Dips

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1.07.2011

WOD

3 RFT
15 SDLHP 65/95
10 1 Arm D.B. Snatches (10 each arm) 20/30
5 L pull-ups
5 HSPU

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1.06.2011

Back Easy

4 RFT
400M Run
15 Thrusters 65/95

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1.05.2011

WOD

10 HSPU
10, 9, 8.......3, 2, 1
Deadlifts 135/185
KB Swings 53/70
finish with
10 HSPU

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1.04.2011

WOD

3 RFT
15 Wall Balls 14/20
20 Pushups
30 O/H Lunges 25/45
40 Situps

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1.03.2011

WOD

5 Rounds:
Run 400
15 Pull Ups
15 KBS

Post time to comments...