100430

WOD
Running "Elizabeth"
21 Squat Cleans (135/95)
21 Ring Dips
400m Run
15 Squat Cleans
15 Ring Dips
200m Run
9 Squat Cleans
9 Ring Dips
100m Run

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100429 - "DT"

"DT"

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and 0ne-year old son T.J.

WOD
"DT"
5 rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/95)

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compare to 100306

100428

WOD
21-18-15-12-9-6-3
Med Ball Cleans (20/16)
Push-ups

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100427

WOD
AMRAP in 20 minutes:
4 Thrusters (95/65)
6 Pull-ups
8 Box Jumps (24"/20")

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100426

WOD
500m Row
------------
5 rounds of:
5 Push Press (135/95)
10 Pull-ups
15 Wall Ball (20/16)
200m Run

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*Love these guys! Absolutely unbelieveable athletes! Check out the burpee, kip, muscle-up combination. Insane!

100424

WOD
3 rounds for time of:
400m Run
15 Overhead Squats (95/65)
200ft Walking Lunges

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100423

WOD
Rounds of 10,9,8,7,6,5,4,3,2,1 of:
Push Press (135/95)
KB Swings (55/35)

100m run between each round. There is no run after the round of 1.

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100421

*Ahh the super jump.... we all miss the super jump!

WOD
AMRAP in 20 minutes of:
1 Power Clean (135/95)
1 Pull-up
3 Power Cleans (135/95)
3 Pull-ups
5 Power Cleans (135/95)
5 Pull-ups

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100421 - "Fight Gone Bad"

WOD
"Fight Gone Bad"
With a continuously running clock perform as many reps as possible in 1 minute of each exercise. On the call of switch move quickly to the next station. 1 minute rest between rounds. Score 1 point for every rep completed and every calorie rowed.

Wall Ball (20/16)
Sumo Deadlift High Pull (75/55)
Box Jump
Push Press (75/55)
Row

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Compare to 100225

100420 - "Dirty 30"

*Dana and the short shorts...the secret to her powers!

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 Deadlift (65/45)
30 Wall Ball (20/16)
30 Burpees
30 Double Unders


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100419

Well I missed a few posts as I've been fairly busy and somewhat sleep deprived! Sleeping on the floor of a hospital room of a mom fresh from surgery and a new baby pretty much amounts to exactly no sleep! Thanks for all your understanding and we are back on track today!

WOD
3 rounds of:
1000m Row
5 minutes rest between rounds

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NOTICE!!!

Well my beautiful son was born this morning! He is healthy and mom and baby are doing well. And yes pictures will be posted! As this is my first time through this I found myself missing spending time with my amazing new son and have decided kind of last minute that I am going to cancel the 12-1 class tomorrow so I can spend so time getting to know him better. The other classes will run as scheduled but the 12-1 class will be cancelled for this Friday only. Sorry for the inconvenience.

REMINDER!!!

*The 9:30-10:30 class and the 12:00-1:00 class are cancelled today on account of we're having a baby! The rest of classes today will run as scheduled.

100415

WOD
AMRAP in 15 minutes of:
6 Power CLeans (135/95)
3 Thrusters (135/95)
9 Knees to Elbows

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*Now this is a heavy Thruster!

100414

WOD
5 Rounds of:
200m Run
10 DB Power Snatch R (45/25)
10 Pull-ups
10 DB Power Snatch L (45/25)
10 Pull-ups

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100413 - "CrossFit Total"

*Franco "The Sardinian Strongman" Columbu pulling some huge weight

WOD
"CrossFit Total"
Squat 1,1,1
Press 1,1,1
Deadlift 1,1,1

Post your scores and your total

On a side note, if you become a really good deadlifter you have an awesome job opportunity as a parking lot attendant!

100410

WOD
1000m Row
-----------------
50 Box Jumps
50 Burpees
50 Overhead Squats (65/45)
50 Sit-ups

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*Ah the urban jungle. Any takers on that wheel trick?

100409

WOD
7 rounds of:
5 Deadlifts (225/135)
15 Push-ups
100m Run

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100408 - "Annie"

WOD - "Annie"
50-40-30-20-10
Double Unders
Sit-ups

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100407

WOD
AMRAP in 20 minutes of:
3 Push Press (135/95)
5 Pull-ups
20 Squats

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100406

*Lorne practicing up for his hikes in Peru and Argentina! I hope they went well Lorne!

WOD
500m Row
---------------------
21-18-15-12-9-6-3
KB Swings (55/35)
Push-ups
Double Unders

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Reminder!

No Classes Saturday or Monday. Enjoy the Easter long weekend!

100402

WOD
21-15-9
Clean and Jerk (95/65)
Burpees

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100401

We are changing focus and will no longer be a CrossFit gym. With the major influx of specialty "fitness" classes and at home dvd collections we are forced to change with the trends. We will now be specializing in "bickram pilatyoga bodybuidingbosu buns and bellies90x" It is a hybrid program that is guaranteed to be very difficult and hot without purpose. Our new slogan will be check your common sense at the door and breath through your eyes. Unfortunately with our new focus and heavy reliance on overpriced equipment and our massive use of infomercials for instructional resources gym fees will be drastically increased. Without further adieu here is the workout of the day.

WOD
with the thermostat turned up to at least 110 degrees complete the following while standing on a Bosu Ball with your butt cheeks clinched as hard as you can. Perform the following as slow as humanly possible:
100 concentration curls (it's easy and I'll do the last 4-5 with you)
200 calf raises (make sure not to move any other muscles)
300 shrugs
-There is absolutely no water allowed during the 2 hour workout (to maintain weight loss no water is to be consumed afterwards either).
-If you step off the Bosu Ball at anytime, I don't care if you pass out, your time starts over and you are not allowed to leave until your 2 hours is completed.
-I will constantly yell "ARE YOU X?!" and you will like it
-Don't forget to breathe through your eye balls otherwise you will not get any results!



ps. april fools!
the real WOD today is:
"Kelly"
5 rounds of:
400m run
30 Box Jumps
30 Wall Ball