Wednesday, February 25, 2009

Fysical Fitness

"Helen"

3 Rounds for time:
400m Run
21 KB Swings
12 Pull Ups

Tuesday, February 24, 2009

I PUT THE F IN PHYSICAL

Warm Up:
400m Run (Leisurely)
15 Air Squats
15 Push Ups
15 Tuck Jumps
15 Burpee Kickbacks
15 Burpees
Static Stretches
Dynamic Stretches
400m Run (Max Effort)

"Century Burpees"
100 Burpees, for time

For those who are even harder *BONUS*:
10x100m Run
Rest as needed.

Post burpee time to comments.

Brandon will be supervising the workout today. I cannot be there and Charlie is out of town. I hope you guys have a great one!

Monday, February 23, 2009

now that's G

As Many Rounds As Possible in 20 Minutes:
Row 250m
Sumo Deadlift High Pull, 21 Reps
Pull Ups, 15 Reps

Post rounds to comments.

Friday, February 20, 2009

Prepared for Life

Deadlift
3-3-3-3-3-3

Rest 5-10 minutes

1000m Row test

Post load and time to comments.

Thursday, February 19, 2009

CATALYST FOR IMPROVEMENT

"Range Ball"

In the amount of jumps it took you to broad jump 20m, complete that same amount of reps of a “Range Ball”. One cycle of broad jumps and range ball comprises one round. Complete as many rounds in 20 minutes as possible.

1 Range Ball = 1 Med-Ball Clean, 1 Wall-Ball, 1 Ball-Slam

Post rounds to comments.

Wednesday, February 18, 2009

Dynamic Work

"Sandy"

As Many Rounds as Possible in 20 minutes:

5 Pull Ups
10 Push Ups
15 Squats
250m Row

Post rounds to comments

Tuesday, February 17, 2009

Better than BIG

Back Squat
3-3-3-3-3-3-3-3-3-3

Rest 5-10 Minutes

3 Rounds for time:
100m Run
20 Pull Ups
30 Tuck Jumps

Post max load and time to comments.

Monday, February 16, 2009

Skip to It

"G.I. Jane"

100 Burpee Pull Ups, for time

Saturday, February 14, 2009

Fitness Jamboree

Run 5K (3.2 miles)

Friday, February 13, 2009

Dedication

5 Rounds, for time:
400m Run
30 Squats

Thursday, February 12, 2009

Body Movin'

"Linda"

For time:
150 Wall Ball Shots

Post time to comments.

Please take note that CrossFit will be cancelled this Friday and Saturday (2/13 - 2/14). We will be posting workouts for these days that can be done at home (no equipment necessary). This would be a great opportunity for some of you to try the Studio Cycle and Yoga class on Saturday morning!

Wednesday, February 11, 2009

Who's Got Guts?

Complete the following, for time:
1 mile Run
100 Pull Ups
200 Push Ups

Partition everything as necessary.
Post time to comments.

Please take note that CrossFit will be cancelled this Friday and Saturday (2/13 - 2/14). We will be posting workouts for these days that can be done at home (no equipment necessary). This would be a great opportunity for some of you to try the Studio Cycle and Yoga class on Saturday morning!

Tuesday, February 10, 2009

What It Do?

"Bear Complex"

7 Sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds, rest between rounds as needed.

Post load to comments.

Please take note that CrossFit will be cancelled this Friday and Saturday (2/13 - 2/14). We will be posting workouts for these days that can be done at home (no equipment necessary). This would be a great opportunity for some of you to try the Studio Cycle and Yoga class on Saturday morning!

Monday, February 9, 2009

You Are What You Eat

As Many Rounds as Possible in 20 minutes:
250m Row
21 Sumo Deadlift High Pull
15 Pull Ups

Post rounds and partial rounds to comments.

Please take note that CrossFit will be cancelled this Friday and Saturday (2/13 - 2/14). We will be posting workouts for these days that can be done at home (no equipment necessary). This would be a great opportunity for some of you to try the Studio Cycle and Yoga class on Saturday morning!

Saturday, February 7, 2009

Measurable Success

CrossFit Total

Back Squat, 1 Rep
+
Shoulder Press, 1 Rep
+
Deadlift, 1 Rep
=
CrossFit Total

Post loads to comments.

Friday, February 6, 2009

TEAM FUN

"Team Broomstick Mile"

25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Squat Cleans
400m Run
50 Snatches
400m Run

All of this work, except for the runs is done with a dowel. The moves are done in synchrony and the run is kept to the pace of the slowest runner. Every rep is done together!

Thursday, February 5, 2009

Adversity Reveals Character

"Kelly"

5 Rounds, for time:
400m Run
30 Box Jumps
30 Wall Ball Shots

Post time to comments.

Wednesday, February 4, 2009

Pain of Discipline...

7 rounds, for time:
7 DB Squat Clean
7 DB Front Squat
7 DB Push Jerk

Post time to comments.

Tuesday, February 3, 2009

Applied Technique

Snatch
5-5-5-5-5

-Rest-

BONUS W.O.D.

Post load and bonus results to comments.

Monday, February 2, 2009

GET NASTY!

5 Rounds for time:
Bike 1 mi.
10 Wall Ball
15 KB Swings
20 Box Jumps

Post time to comments.