Saturday, January 30, 2010

100130

WOD
5 rounds of:
400m run
30 Wall Ball (20/16)
20 Power Cleans (95/65)

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Friday, January 29, 2010

100129

*"Jesse, I'm totally gonna kick your ass!" "Not with my superman costume on you're not!"

WOD
5 Rounds for time of:
5 Deadlifts (275/185)
10 Burpees
30 Double Unders


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Thursday, January 28, 2010

100128

*Jenny giving the death stare! She DID NOT want her picture taken that day! You can tell by the look on her face when she noticed Victoria pointing the camera at her! Yes I know I'm evil


WOD
AMRAP in 20 minutes of:
10 Med Ball Cleans (20/16)
15 KB Swings (55/35)
20 Sit-ups


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Wednesday, January 27, 2010

100127

*Our CrossFit Mommy and coach Jen! Remember hunny it's baby belly to the floor for Rx!




WOD
5 rounds of:
4 Thrusters (135/85)
8 Ring Dips
12 Pull-ups
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Tuesday, January 26, 2010

100126

WOD
50 KB Swings (55/35)
50 Wall Ball (20/16)
50 Box Jump (24"/20")
50 Push Press (65/45)


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Monday, January 25, 2010

100125 - "Daniel"



*In his ongoing saga Marc the trainer discovers the source of Jenny's lulu lemon!


WOD
"Daniel"
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups

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Saturday, January 23, 2010

100123 - "Tabata Something Else"

WOD
"Tabata Something Else"
Tabata
Pull-ups
Push-up
Sit-ups
Squats

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*More unbelievable stuff from the Bar-barians. A group out of New York that does all body weight workouts at parks in the city. Non of them have any formal gymnastics training and have learned how to do this on their own!

Friday, January 22, 2010

100122

WOD
AMPRAP in 20 minutes of:
3 Push Press (135/85)
6 Pull-ups
9 Box Jumps


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*unbelieveable! bumper plates sure have gotten big these days!

Thursday, January 21, 2010

100121

WOD
21-18-15-12-9-6-3
DB Thrusters (40/25)
Knees to Elbows


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Wednesday, January 20, 2010

100120

*Todd are you getting chest to bar?! Way to go!


WOD
Rounds of 10 - 1 of
KB Swings (55/35)
Push Press (135/85)
Box Jump (24"/20")


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Tuesday, January 19, 2010

100119 - "Elizabeth"



*a little movie I put together. We all love you Jenny you're a riot!


WOD
"Elizabeth"
21-15-9
Squat Cleans (135/95)
Ring Dips

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Monday, January 18, 2010

100118 - "Beowulf"

WOD
"Beowulf"
1000m Row
800m Run
50 Ring Dips
100 Pull-ups
150 Jumping Ball Slams
800m Run
1000m Row
*An absolutely awesome workout courtesy of the bad asses over at CrossFit Albany!


I caught this link to Mark Sisson's open letter to Taco Bell on CrossFit Vancouver's page and had a good laugh. I had seen the commercials for the Taco Bell Drive Thru diet on TV the last couple days and couldn't believe it. If the letter to Taco Bell made you laugh you should check out the rest of Mark Sisson's webpage. It is a great nutrition resource.



*WOW! Now that's a squat!

Saturday, January 16, 2010

100116

*"OK everyone 1,2,3 PULL!!! Hey who's the jerk at the end who's not pulling with the rest of us?!!"


WOD
9-15-21-15-9
Overhead Squats (95/65)
Hang Power Cleans (95/65)
Push-ups


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Friday, January 15, 2010

100115 - "Dirty 30"

*Dana went away on vacation and this smiley Mexican girl came back! Who is this person anyway?!

WOD
"Dirty 30"
30 Box Jumps
30 Pull-ups
30 KB Swings (55/35)
30 Lunges
30 Knees to Elbows
30 Push Press (65/45)
30 Stiff Legged Deadlifts (65/45)
30 Wall Ball (20/16)
30 Burpees
30 Double Unders
*Stiff legged deadlift is our sub for the back extensions

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Thursday, January 14, 2010

100114

*...and here at Titanium CrossFit we have burpee support groups! Gotta love the burpee circles!


WOD
AMRAP in 20 minutes of:
5 Burpees
7 Med Ball Cleans (20/16)
9 Double Unders


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Wednesday, January 13, 2010

100113

*CrossFit Mommy starting the baby doing CrossFit right in the womb!


WOD
3 round for time of:
100' Overhead Walking Lunges (45/25)
20 KB Swings
400m Run


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Tuesday, January 12, 2010

100112 - "Fran"

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups


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*Crazy little gymnastics kid from Romania! Can you believe he's only 5 years old?!!

Monday, January 11, 2010

100111

WOD
AMRAP in 30 minutes of:
20 Wall Ball (20/16)
30 Sit-ups
40 Box Jumps (24"/20")

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Saturday, January 9, 2010

100109

This is a great workout from CrossFit Alexandria! One of my favourites for sure.

WOD
"Nona"
500m Row
-----------------
30-20-10
Hang Power Cleans (95/65)
Pull-ups
KB Swings (55/35)
Burpees


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Friday, January 8, 2010

100108

*Russ working on his best Buddy Lee impersonation


WOD
21-18-15-12-9-6-3
Hang DB Squat Cleans (35/25)
Push-ups
Double Unders


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Thursday, January 7, 2010

100107

*Jenn looking really enthusiastic about about her dumbbell squat cleans


WOD
7 rounds for time of:
5 Sumo Deadlift High Pulls (115/75)
5 Push Press (115/75)
100m Run


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Wednesday, January 6, 2010

100106

*Jesse deadlifting until the lights go out!


WOD
21-15-9
Power Cleans (135/95)
Knees to Elbows
KB Swings (55/35)
Box Jumps (24"/20")


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Tuesday, January 5, 2010

100105 - "Cindy"

*Kim giving us a free preview to the gun show! Get well soon Kim so we can see the sequel to the gunshow part 1!


WOD
"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats


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Monday, January 4, 2010

Welcome Back!


Welcome back everyone! Hope you all had a great Christmas break. Now that all the crazy eating is over and you have all used up the "I just don't have enough time" excuse it's time to get back to work! I look forward to seeing you all.