Monthly Archives: July 2011

Saturday 7-30-11

Team WOD 9-10 am Details in the morning Yoga 10:30 am Read More...

Friday 7-29-11

FREEDAY: Makeup WOD, Work on Weakness, Work on Skill Please remember 5:30 am, 4:30 & 5:30 pm class TODAY only! Read More...

Thursday 7-28-11

Warm Up: jump rope, back extensions, trunk rotations,windmills, bootstraps 3 rounds for time: 50 push ups 50 sit ups 50 squats post times to comments Read More...

Wednesday 7-27-11

"Rankel" Complete as many rounds as possible in 20 minutes of: 225/155 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 21.5 pood Run 200 meters *substitute 2 burpees for burpee pull ups if you use the band for pull ups* U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He Read More...

Tuesday 7-26-11

Warm Up: Bergener and go through coach's progressions "Grace" for time: 30 clean and jerk 135/95 lbs. post times to comments     Read More...

Monday 7-25-11

Warm Up: windmills, trunk rotations, jumping jacks 20 rounds for time: 3 ring pull ups 3 ring dips *20 muscle ups may be substituted* post time to comments Read More...

Friday 7-22-11

Warm Up: CrossFit warm up then find 1 rep max on shoulder press then 5 rounds for time 3 shoulder press 3 push press 3 push jerk post time to comments Read More...

Thursday 7-21-11

Warm Up:CrossFit warm up "ANNIE" 50-40-30-20-10 double unders sit ups post times to comments Read More...

Wednesday 7-20-11

Benchmark WOD. Be sure to make this one! It's gonna set the stage for the new ones and show the ones that have been crossfitting for a few months just how far they've come. "CINDY" 20 min AMRAP: 5 pull ups 10 push ups 15 squats post rounds to comments   Read More...

Tuesday 7-19-11

Warm Up:Samson stretch (dynamic), sit ups, back extensions, bootstraps Front Squat: 5-5-5-3-3-3-1-1-1 4 rounds for time: 15 sumo deadlift highpull 95/65 15 wallball shots 20/12 15 box jumps 24"/20" post times to comments     Read More...