Post a CommentWednesday 6/8/2011
For Time
Complete in an order
1 Mile Run
60 Toes-2-Bar
60 Hands Off Push Ups
Tuesday 6/7/2011
For Time
100m Sprint
1 Squat Clean
100m Sprint
2 Squat Cleans
100m Sprint
3 Squat Cleans
100m Sprint
4 Squat Cleans
100m Sprint
3 Squat Cleans
100m Sprint
2 Squat Cleans
100m Sprint
1 Squat Cleans
100m Sprint
LOAD THE WEIGHT ON AND GO NUTS!!!!! Remember, go big or go home...
Monday 6/6/2011
For Reps
Ladder of Reps 3,6,9,12....
Wall Balls 20/14
Flat Sit Ups
We had to try out our new Medicine Balls recently aquired by AJAX Fitness. They work as advertised!!!
And the Winners are....
The 6 Week Inches Rounds and Pounds Challenge is OVER!!!
There were 3 ways to win -
- Percentage of Inches lost
- Percentage of reps gained in a Fight Gone Bad Style WOD
- Percentage of gains in the CrossFit Total
The winners are...
Brooke Parrish - INCHES - 10.93% Lost = 10.5 Inches total
John Hutchinson - ROUNDS - 15.74% Gained = 235 initial reps / 272 final reps
Jaime Kerr - POUNDS - 16.50% Gained = 257.5 initial CFT / 300 final CFT
Congratulations on the hard work and extra effort put into this challenge. There were TONS of gains and losses from all involved. We have started a new strength program and will be holding another "diet" challenge around mid summer, if summer ever gets here...
Saturday 6/4/2011
For Time
Teams of 3
200 Sit Ups
200 Hands Off Push Ups
3000m Row
30 Sandbag Sprints 60#
*P1 does sit ups while P2 & P3 hold handstands
*P1 does push ups while P2 & P3 hold the bottom of a squat
*switch out on the rower every 150m
Friday 6/3/2011
"BEAR?"
Complete 1 Bear Complex rep every 35 seconds for 35 Rounds
1 Bear Rep =
Power Clean
Front Squat
Overhead Press
Back Squat
Overhead Press
*note to self - ACTUAL Bear Complex is 5 rounds of 7 unbroken reps = 35 Reps
*Go up in weight after every 7 reps if possible
Playing catch up...AGAIN
Tuesday 5/31/2011
6 Week Challenge REP WOD
Wednesday 6/1/2011
10 -> 1
Power Cleans 95/65
Burpees
Thursday 6/2/2011
"Helen"
3 Rounds of
400m Run
21 Kettlebell Swings 53/35
12 Pull Ups
Memorial Day Update
We will be closed on Monday May 30th, Memorial Day. So enjoy your 3 day weekend and we will get back into training Tuesday!!!
Friday 5/27/2011
CrossFit Total
1RM Shoulder Press
1RM Back Squat
1RM Deadlift
Today is the end of the Inches Rounds & Pounds Challenge AND it's our 1 Year Anniversary PARTY!!!! Thank you to everyone who has stuck with us from the beginning or throughout the year. We will be showing our appreciation tonight as we host the BBQ with some super awesome meat and a little something for the adults.
See you all TONIGHT!!!!
BTW - the pics are of newcomer Dave Back Squating and Deadlifting 435#. I snapped the Squat pic a little late, stupid flash... Who's got him beat?
