next generation

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


*post to comments- your favorite workout song

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

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

hip-hiphop

community

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

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

do it big

goal day/ skill day

or try Open WOD #1

game on

Kristen

10-1
Deadlifts
1-10
Burpees

the rundown

2 x 800m run
3 min rest

4 x 400m run
90 sec rest

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

Hey cupcake!

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

strong side

javier.

Back squat
4-4-4-4

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

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!

Repetition

Sara is competing in the open, are you?

complete 3 times:

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

Slam Jam

cesar, paul, collin, drew, danny, jim

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

Longitude

Anthony in WOD #2 @ the IHC

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

Compare to 11/18/2010

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.

the warriors

Glenda.

7 rds for time:
10 HSC
15 burpees

Snipe hunt

2k row time trial

then

skill work

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

jump jive

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

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

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

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

Great Wide Open

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

Open Gym / Skill Day

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

Joe Cool

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

2-3 min rest