So long 2k9

Coach Daren is teaching the kipping motion for the pull up.

21-15-9
Kb swings
Thrusters
Burpees

Tinker Toys

Isn't CrossFit so much fun? Lisa Engelmann just completed On-Ramp and starts classes next week!

Front Squat
2-2-2-2

Diane:
21-15-9
Deadlifts (225# or 50% of 1RM)
Handstand Push-ups

Motivation

One sided

Press
3-3-3-3-3


3 rounds of :
400m Run
30 Step-ups
20 Kb clean and press

Determined Deviation

Deadlift
5-5-5-5-5

rest 5 minutes

Complete 3 continuous minutes of a perfect L-sit
Every time you deviate from the position or rest:
8 Split Jerks (155#)

Post number of breaks

run it off

6 x 200m sprints
recover fully between each sprint, try for lowest time.
hope those cookies give you some fuel!

Christmas time

sorry about late post, it is christmas however

tabata intervals of:
squats
1 min rest
planks
1 minute rest
 over head squats with a broomstick or similar object
tabata refresher:
20 seconds work
10 seconds of rest
8 rounds = 4 minutes for each exercise

Stocking Stuffer

50 burpees for time

should take 5 minutes or less, you can do it!

Have a great Christmas eve.

Lean on Me

Last night we had 9 athletes graduate on-ramp and they will be starting CrossFit classes next week. Look for them and make them feel welcome!

Back Squat
8-8-8-8-8


With a partner complete 4 rounds:
50 yards of walking lunges
paired with max reps of:
double unders
sit-ups
SDHP(75/55#)

partner 1 completes lunges while partner 2 does exercise, switch until each person has done all three.

Body weight wod:

4 rounds for time of:

400m run

40 Squats

Lose Yourself

"Fran"
21-15-9
Thrusters -95#
Pull-ups

Body Weight WOD

Death by push-ups

1st min- 5 push-ups

2nd min-6 push -ups

3rd min- 7 push-ups

4th min- 8 push-ups

5th min- 9 push -ups

continue pattern until you cannot complete the number of push-ups required in the minute, rest one minute and complete the failed round without a time constraint.

example: if it takes you 10 seconds to complete five push -ups then you have 50 seconds to rest
post highest round completed

Rain Dance

Our good friend Dutch Lowy putting some weight over his head.

Push-Press
5-5-5-5

"The Chief"
As many rounds as possible in 3 minutes:

135# power clean, 3 reps


6 push-ups


9 squats



Rest 1 minute. Repeat for a total of 5 cycles.

Body Weight WOD

7 rounds for time

200m run

5 burpees

20 sit-ups
Post results to BW WOD if you do it please

Cracker jack

Tabata knee tuck/ L-hold
8 rds at 20sec on ,10sec off

10 min AMRAP:
200m run
15 box jumps

don't rock the boat

Suzanne Rother is in our "Ladies Only" 8:30am class and has made amazing progress in a very short amount of time, great job Suzanne!

Deadlift
3-3-3-3

Max row attempts
4 attempts at fastest 250m row, damper setting at 10.
recover fully between each

Meatball

Gotta love you some CrossFit, way to work Shawn P.!

Weighted Lunge
5 x 2 lunges per leg, alternating steps

4 rounds for max reps:
1 minute ring dips
1 minute ground to overhead (135/95)
1 minute 100m weighted shuttle

Count down

Michelle Queen is gettin' her some Turkish Get ups!

Press
1-1-1-1-1

10,9,8,...2,1
Kb swing (53/35#)
KTE

*from CFC

Drop Top

We need all of you to come out to our first 5k and 1 mile kid's fun run on January 9th, 2009. All money raised will go to the Childrens Museum. Click here to sign up and find out more info.

Overhead squat
2-2-2-1-1-1

every minute on the minute for 12 minutes:
8 Deadlifts
4 HSPU

#9

Zach Whit in action....

Hang power clean
5-5-5-5-5

For time:
800m run
4 rounds of:
5 front squat (135#)
10 Strict pull-ups
800m run

Fire Starter

Max Height Box Jump x3

Tabata intervals of:
Run
Double Unders
Box jumps (1/2 max height)

1 min rest between each 8 rds
score is lowest round of 3 exercises added.

Happy Birthday bretani! We'll miss you
Kristen M we'll miss you

Obstreperous

Wouldn't they melt?

Snatch Grip Deadlift
5-5-5-5

15 min AMRAP:
10 Kb swings (53#/35#)
5 Burpees
10 Sledgehammers (20#/14#)

constant consistency

Crossfitter Will Paton, post Angie I believe

Skill work- Ring movements
dips
row
muscle up
plank
push-up
L-sit
others

Death by wall-ball

Collard Greens

The current on-ramp class graduates tonight, look out for them in class next week!

Push-press
2-2-2-2-2-2

"Jackie"
for time:
1000m row
50 Thrusters (45#)
30 pull-ups

Jump!

Now that's more like it.....Josh Smith doesn't leave anything at the box.

Back Squat
3-3-3-3-3

For time:
100 double unders
50 renegade rows (30#)
25 sit-ups
100 double unders

A Different Perspective

The current on-ramp class wraps up this week, these gals seem to be enjoying CrossFit so far.

HSPU- max reps, 2 attempts

5 rounds for time:
10 DB Split Cleans
Shuttle Sprint(5,10,15)
10 Chest Press (med ball)

Get you some

College Station CrossFit athlete Megan Baringer was dominating the ring dips yesterday.

Thrusters3-3-3-3

Three rounds for max reps of:

30 seconds – Thrusters (135/95 lb. or 80-85% of 3-RM)
30 seconds of rest
30 seconds – Burpees
30 seconds of rest
30 seconds – Hang Power Cleans (135/95 lb.)
30 seconds of rest
30 seconds – Pull-Ups

Rest one minute

snow? what snow?

December/January Challenge - how long can you hold it?

Deadlift
2-1-1-1-1

With a partner complete for time:
400m run
50 ring dips
400m run
50 ring rows
400m run
100 ball slams
400m run
100 overhead plate lunges
1000m row

High Society

NY Health Department ad from last month. America needs more in yo face advertising

...Oh and don't drink soda

December/January Challenge

3 rounds for time:
5 TGU right arm
10 push-ups
20m broad jump
5TGU left arm
10 push-ups
20m broad jump

Hard to the Core

TWC Trainer Amy Richardson celebrated her 40th birthday a couple weeks ago, Happy Birthday Amy!

December/ January Challenge

For time:
400m run
10-1
SDHP
Sit-ups
400m run

You are what you ate

Nov Re-Challenge Cont'd

He does the filthy fifty every day, in 10 min flat

Filthy Fifty
For time:

50 Box jumps

50 Jumping pull-ups

50 Kettlbell swings, 1 pood

Walking lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall-ball shots, 20 pound ball

50 Burpess

50 Double unders