Tuesday 12/28/2010

"NUTTS"

For Time

10 Handstand Push Ups

15 Deadlifts 250/150

25 Box Jumps 30/24

50 Pull Ups

100 Wall Balls 20/14

200 Double Unders

400m Run w/ Plate 45/35

What a great WOD!  This is a main site Hero WOD and it proved to be a challenge for all.  We have been sitting on this one for several months and finally decided to pull it out and go, well, Nutts!!!

Friday will have only one class time availible, 9 a.m.  But....10 a.m. will have a surprise in store for those who check your FaceBook invites.  Don't feel left out though, not everyone is on that social site.

Monday 12/27/2010

For Time

3 Rounds of

200m Sprint

200m Farmers Carry 90/50

25 "Back" Squats 45/25

Friday 12/24/2010

ROWING WORKSHOP w/ John

9 a.m. - 9:45 a.m.

THEN

TEAM WOD For Reps

1 Minute Stations, Shotgun Start, Teams of 3

3 Rounds

Cal Row

Tire Jumps

Hands Off Push Ups

AbMat Sit Ups

MERRY CHRISTMAS!!!!

Thursday, December 23rd

"FRAN"

21-15-9

Thrusters (95/65)

Pull Ups

WHOOOOOO!  HA HA!  Didn't see this one coming? OR did you?  As if your traps, abs and shoulders weren't wrecked enough from the workouts earlier this week, right?  CrossFit ROCKS!!!!!!!!!!!!!!!!!!

Wednesday 12/22/2010

5 Rounds

200m Run

10 Wall Ball Shots (20/14)

5 Flat Sit Ups

Can you guess whose sweat angel this is? Three more days until Christmas...I hope everyone has all their shopping done by now.

If you are available on Friday and feel like getting your butt kicked before the holiday festivities start, come on over and join us for the 9am WOD.  We have a special guest who will be giving us tips on how to be more efficient on the rower.

If you can't make it Friday morning, we wish you and your family a very Merry Christmas and/or Happy Holidays!!!  We will look forward to seeing you all back in the gym next week!

Tuesday 12/21/2010

10 Minute AMRAP of

5 Dead Lifts 115/75

5 Hang Power Cleans 115/75

5 Push Jerks 115/75

 

This was our intro to a Hero WOD, DT.  It will be coming up soon and we thought we'd be nice and let you give this a shot first.  We got the point across for those who came in and tried this WOD.  Great work.

BTW, watch out for Tiffany....

Monday 12/20/2010

For Time

1000m Row

THEN

50 Front Squats @ 50% Max

100 AbMat Sit Ups

Break up the Back Squats and Sit Ups however you choose.

Saturday 12/18/2010

For time:

3 rounds of:

25 KB Swings 53/35 lbs

20 Wall Balls 20/14 lbs

15 Pull ups

Hey, this is Kramer (that's Amber for those of you who didn't know that she likes to live life on the edge and see how far she can get on one tank of gas). Well, she ALMOST made it to the gym that morning but had to hail Kimbo to rescue her with a full gas can.  Made it to the gym by 9:20 for an awesome Saturday workout with Erica, Josh, and Suzanne!  Thanks Kimbo...I knew I could count on you!

Friday 12/17/2010

Complete 1 Shoulder Press @ 65% Max

Every 15 Seconds until you fail out.

*The goal is to get at least 60 Reps*

Today is the PARTY, mmmm I can smell the goodies and treats already which brings me to the next subject...

Amber is working hard on setting the 30 Day Paleo Challenge up which will start January 3rd, 2011.  It's getting REAL close and although we plan on gorging tonight, start to think about weening yourself off breads, grains, and dairy.  I know, I know, I'm nuts saying that but let's give this Paleo challenge a solid effort and see what kind of gains (or loses) we get from this.

Thursday 12/17/2010

For Time

Beginner WOD

250m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

250m Row

*add 10 Reps to everything for COOL POINTS!!!!

This one is obviously easier than yesterday's WOD but I still want MAX effort and PR's across the board.  If you have already proved that you can smash this one, add 10 reps to everything and I will high five you when you're done, 'cause you rock!

Our White Elephant Gift Exchange is tomorrow, don't forget to bring your gift and an appetite.  Looks like Bob is bringing his FAMOUS 7 layer bean dip, and I will be cookin' up some Lil' Smokies!!!  All I have to do now is find a way not to eat them before you all show up.