Thursday, March 31, 2011

next generation

12 min AMRAP:
300m row
20 sit-ups
5 Thrusters


*post to comments- your favorite workout song

Wednesday, March 30, 2011

Baby Time!

Marcos son Gabriel! born yesterday, he's going to be quite the stud.
Congrats Marcos!


3 rounds:

30 lunges
25 push-ups
30 KBS
25 pull-ups

Tuesday, March 29, 2011

Zeus


CrossFit Total
Find your 1RM of:
back squat
deadlift
Press

Add them together for your total.
3 attempts at each lift, complete in any order, rest as necessary

Monday, March 28, 2011

hip-hiphop

community

21-18-15-12-9-6-3
Power clean
Push Jerk

Friday, March 25, 2011

Kick, Push, Coast

ciera
4 sets:
5 push press
30 sec rest
20 lunge jumps
60 sec rest

for time:
500m row
4 rounds of:
10 kb swings
10 wall-balls
500m row

Thursday, March 24, 2011

do it big



goal day/ skill day

or try Open WOD #1

Wednesday, March 23, 2011

game on

Kristen


10-1
Deadlifts
1-10
Burpees

Tuesday, March 22, 2011

the rundown



2 x 800m run
3 min rest

4 x 400m run
90 sec rest

Monday, March 21, 2011

Sugar and Spice


5 sets:
bench press- 3 reps
KTE- 10 reps
90 seconds rest

5 sets:
60 sec max box jumps
30 sec rest
30 sec max push-ups
60 sec rest

Saturday, March 19, 2011

Hey cupcake!


with a partner:
100 ring dips
50 ground to overhead(135/95)
100 box jumps

Friday, March 18, 2011

strong side

javier.


Back squat
4-4-4-4

7 rds for time:
10 wall-balls
10 pull-ups

Thursday, March 17, 2011

Force

carol and amie finishing the fight.


Testing day / open gym

- your goal today is to set a PR in something and get better at a lot of other things.
- do work!

Wednesday, March 16, 2011

Repetition

Sara is competing in the open, are you?



complete 3 times:

5 min AMRAP:
4 HPS (95/65)
20 du
5 min rest

Tuesday, March 15, 2011

Slam Jam

cesar, paul, collin, drew, danny, jim

6 sets:
3 deadlifts
10 GHD sit-ups, at speed
max ring hold, at the top

Monday, March 14, 2011

Longitude

Anthony in WOD #2 @ the IHC

“Gas Mask”
4 rounds:
500m row
400m run

Compare to 11/18/2010

Saturday, March 12, 2011

Team Gone Bad

steven checking the competition.

as a team of four:
100 KB SDHP
100 box jumps
100 push-press
100 wall-balls
100 calorie row

complete each exercise before moving on, split up as needed between team members. each team member does at least one rep of each.

Friday, March 11, 2011

the warriors

Glenda.

7 rds for time:
10 HSC
15 burpees

Thursday, March 10, 2011

Snipe hunt


2k row time trial

then

skill work

Wednesday, March 9, 2011

Deja Vu

Think about it, how often do you step up to something already defeated?



“Helen”
3 rounds:
400m run
21 kb swings
12 pull-ups

Tuesday, March 8, 2011

jump jive

The last men's heat... a testament of will power.


15 min AMRAP:
3 HSPU
7 OHS@75/55
11 Wall-Balls

Monday, March 7, 2011

Success!


Congrats to all the athletes from the IHC! Thank you so much for coming
out saturday, you guys are a true inspiration!!

5 sets:

powerclean + 2 front squat
rest 30 sec
30 sec row sprint for cal
rest 90 sec

tabata sit-ups

Friday, March 4, 2011

IHC 2011

WOD 1
“Gamble”
1000m row for time + Max reps Deadlift
Bar must be picked up within 10 seconds of Row ending, reps end when the bar rests on the ground for more than 1 second.
No re-gripping, no resting on the ground, no re-starting.

Score = Time – (3 sec x DL reps)


WOD 2
“Chipper”
200m Plate Carry- overhead
25 DB thrusters
50 box jumps
50 push-ups w/ hand release
50 KB Swings
25 burpees
200m Plate Carry- overhead

Score = Total Time

That Girl



In-House Comp 2011... Are You Ready?


"Helen"
3 rounds for time:
400m run
21 Kb swings
12 pull-ups

Thursday, March 3, 2011

Great Wide Open

Next time you see Alex McCarty congratulate him on the addition to his family!



Open Gym / Skill Day

Wednesday, March 2, 2011

Ringer

Dave, Tate, and Jesse knocking out the group workout.
Start talking to your friends about the April community workout

5 min AMRAP:
3 power clean @ 135/95
5 ring dips
7 box jumps

rest 10 min, active recovery

5 min AMRAP:
3 power clean @ 135/95
5 ring dips
7 box jumps

Tuesday, March 1, 2011

Joe Cool



5 sets:
4 back squat
6-8 sandbag thrusters
20 double unders

2-3 min rest