Monday 1/10/2010

For Time

10 Rounds of

10 Hands Off Push Ups

5 Squats

10 AbMat Sit Ups

5 Squats

Don't get dizzy!!!!,  Today's WOD will have you going back and forth and back and forth and back....you get it.  Come on people, if my folks can push thru this one, SO CAN YOU

The weather is cooperating more with us so you can imagine what that's going to mean, RUNNING!  And it's about time.  I kinda felt bad having everyone running around in the 32-39 degree air, but now the feelings are gone.  So be ready for some running WODs - mixed with some other fun stuff of course!

Saturday 1/8/2010

Team WOD For Reps

Teams of 2

3 Minute Stations / 5 Stations / 1 Round for Reps

Double Unders

Knees-2-Elbows

Overhead Squats 45/65

Flat Sit Ups

Burpees

*One person will work at a time, go fast and switch often.

Galo going for his Max Height Box Jump.  WHOA BUDDY, get those feet up there!!

We added a Weather.com widget to the right side of the website, check it out if you're curious about the temp.

iClay's Birthday!!!!!

Happy 21st Birthday Isiah! We hope you are having fun in Vegas...since you couldn't pick your WOD today we decided on one for you.  We missed you in the gym today.

5 Rounds for Time:

400m Run

5 Deadlifts @ 65%

This is a spin off of a main site WOD a couple months ago.  Instead of a 10 min AMRAP we chose 5 rounds.

Thursday 1/6/2010

10 Min AMRAP of

3 Handstand Push Ups

6 One Arm Kettlebell Swings - Each Arm*

9 Double Unders

It is easy to blast through this one so be careful, it just might sneak up to you in the 7th minute.

Ha, check out Chris posing for the camera while transfering hands wiht the KB Swings.

Paleo is going good so far.  Kimbo is back to work after a slight illness that kicked in on day 2 of the challenge, she will be back to the gym tonight!  I believe people have been adding to the Paleo link in the menu bar so check it out for recipes and DEALS at local shopping centers.

Wednesday 1/5/2011

Power Cleans 3-3-3-3-3

Power Snatch 3-3-3-3-3

I think we deserve a heavy day since I'm sure some of you are still hurting from Cindy and the Rowfest on Tuesday.  This will be a great opportunity to work on those O-Lifts that might pop up in a WOD soon.

That's Ranice warming up in the office.  Mornings are FREEZING!!!

Tuesday 1/4/2011

For Time

500m Row

40 Sit Ups

500m Row

30 Sit Ups

500m Row

20 Sit Ups

500m Row

10 Sit Ups

Day 2 of the Paleo Challenge and we're hanging in there.  It's not so bad, just have to get over the fact that milk and breads are a NO NO!

Monday 1/3/2011

"Cindy"

20 Min AMRAP of

5 Pull Ups

10 Push Ups

15 Squats

This is the WOD for our 30 Day Paleo Challenge.  It will be done again on Jan. 31, 2011 to see what kind of gains we get from denying ourselves bread and milk (for the most part).

Just having some fun in South Lake Tahoe.

Friday 12/31/2010

Team WOD For Time

Complete the following with a Team of 3

50m Tire Drags x 9

75 Over the Bar Wall Balls*

400m Overhead Plate Carry*

50m Tire Drags x 9

*While 2 members are doing the OTB wall balls, the third is doing continuous sit ups.  The number of sit ups will be a part of the final score.

*Each team will carry 1-45#, 1-35#, 1-25# plate around the 400m lap

This was great way to end the years' WOD's at CrossFit 916.  We had 4 teams fighting for times and reps and they all came in fairly close to each other in the end.  Happy New Year everyone and we can't wait to see you next year!!!!!

*SUPER SECRET POST WOD CHALLENGE*

Just when you thought it was over, we throw out a challenge for anyone willing to get a second WOD in before the new year.

For Time

Hel-Cin-Ky (pronounced Helsinki)

400m Run

21 Kettlebell Swings

12 Pull Ups

25 Double Unders

3 Rounds of Cindy - 5 Pull Ups. 10 Push Ups, 15 Squats

25 Double Unders

400m Run

30 Box Jumps

30 Wall Balls

Thursday 12/30/2010

"CrossFit Total"

1 RM Shoulder Press

1 RM Back Squat

1RM Deadlift

It's been a long time coming and we are defininetly due, so find those max's and NO SANDBAGGIN'!!

Now THAT'S the face we want to see on CFT Day.

GET SOME!!!

Wednesday 12/29/2010

9 Minute AMRAP of

3 SDHP 115/75

6 Lateral Burpees

9 AbMat Sit Ups

Lateral Burpees will be over the bar.