For Time
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull Ups
50 Kettle Bell Swings
50 Walking Lunges
50 Knees-To-Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
Nuff' Said
For Time:
1-10-1
Push Ups
Air Squats
Tire Jumps
Today's skill was broad jumps and I think we had a little too much fun with this one. IClay took the top spot on the record board for this skill... jumping over 8 feet! Great job Isiah! Get ready for Wednesday's WOD it's one we haven't pulled out of "THE HOPPER" for quite awhile and it's going to be GOOD one!
ARGH! Dang it Isiah! You took my top spot for broad jumps. Next time my friend...
For Time:
400m Run
25 Push Press (95/65)
12 Toes to Bar
Hope you all had a great weekend! This was a nice workout to come back to...borrowed from CrossFit Oahu. Aaron just had to pull the do-over card since his last time wasn't up to par. Definitely an enjoyable one, gotta love those toes to bar!!!
For Time
3 Rounds of
400m Run
15 Pull Ups
25 Squats
15 Push Ups
25 Sit Ups
This is our bodyweight rendition of the Main Site WOD from a few days ago. Figured it's a weekend, no need to get crazy, you know?!
The new T-Shirts will be in around the end of the year. There are a bunch on order but you don't wait too long before getting one, especially you girls, since there is a limited supply for the ladies.
Aaron and I hate to do this to you but we will be closed today and will re-open Monday @ 9am. See you all then! Have a happy FRIDAY!
Ten Rounds
2 Deadlifts every minute on the minute.
Increase weight every other round.
For Reps
6 rounds of
30 sec work per movement
1 min rest between rounds
Wall Balls
AbMat Sit Ups
Dumbbell Squat Cleans
Kinda confusing but understandable once you get in to it. Do 30 Seconds of wall balls followed immediately by sit ups, then Dumbell Squat Cleans. Rest 1 minute. Go for 6 rounds and count your reps.
Check out www.crossfit.com, there's a link from todays post for a YouTube video. http://www.youtube.com/watch?v=z7o7FSfQ9Ak It's a piano song in which I really enjoyed. It has everything; fast and exciting bubble notes mixed with a slow mellow portion. Very exciting yet relaxing.
For Time
800m Run
25 Kettlebell Swings
50 Double Unders
400m Run
25 Kettlebell Swings
50 Double Unders
200m Run
25 Kettlebell Swings
50 Double Unders
Nice little lung/shoulder burner for the day. Not too many people showed up but those who did got it done with minimal rest. Great job and see you tomorrow!
White Elephant Party is December 17th, 2010, NEXT FRIDAY!!!!! Click the link and RSVP so we can get a good idea of who's coming.
*REMINDER* We will be closed this Friday due to all trainers having previous engagements. Thanks for your patience and understanding.
For Time
75 Burpee-Pull Ups
BUT, you might as well do "G.I. Jane" = 100 Burpee-Pull Ups
Here you go!!! Monday, Monday, Monday...
TEAM WOD
For Time
3 Rounds, 1 Guy - 1 Girl, of
25 Over-The-Bar Wall Balls
50 Tire Jumps
400m Run
Check out Ranice, tearin' down the rower on Fridays' WOD. Her and Al posted 17:20 on that one. Watch out youngsters...
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