1 CommentFriday 11/5/2010
For Time
1 -> 15 -> 1 Reps of
Push Ups
Sit Ups
Squats
A little Friday farewell for those not coming in on Saturday
Thursday 11/4/2010
For Time
5 Rounds of
10 Sumo Deadlift High Pulls 95/65
15 Pull Ups
Wednesday 11/3/2010
For Completion*
100m Sprints x 16
With a constant running clock complete 16 rounds of 100m sprints on the minute every minute. If you aren't able to go on any of the following minutes, you owe 5 burpees for every round you skip immediately following the end of the WOD.
Who would have thought sprinting 1 Mile would be so dang easy?!
Tuesday 11/2/2010
14 Minute AMRAP of
5 Push Press 95/65
10 Walking Lunges
15 AbMat Sit Ups
The 1st Annual Elk Grove Heath & Fitness Fair will be held on November 20th, 2010 from 10 am 'til 4 pm. We are working towards getting 2, TWO, teams together for the event. There is also an individual event for Most fit Person in Elk Grove. The event sponsors NEED entry forms turned in by this friday, Nov. 5th. We have already chosen the 2 teams but still need solid confirmation about people wanting to participate. Our Box will have a booth set up on site so don't be shy to come out and represent us and support us even if you do not want to compete in the event. This should be a fun day for all involved and we look forward to taking 1st and 2nd place for the team event.
Monday 11/1/2010
For Time
3 Rounds of
10 Ground to Overhead 135/95
20 Box Jumps 24/20
400m Run
Hope everyone got enough candy from this weekend, 'cause now we are going to work it out of you.
I put this up for 2 reasons.
1. This is Chris, he's our newest member joining us from a fellow CrossFit box in stockton.
2. Check out where that bar is...it's so close to his body his shirt is coming up. The closer the bar is to your body, the straighter the path of travel is of the bar making the lift efficient and fast.
Friday 10/29/2010 & Saturday 10/30/2010
Farmers Walk Obstacle Course
Men 44 lb Kettlebells / Women 26 lb Kettlebells
Carry the Kettlebells through the maze of random stuff in the gym and finish it off with some swings and front squats. But remember, if you put them down, you OWE 3 Burpees!!!
BBQ went great, lots and lots of food was brought and eaten...including what was brought for "In n' Out Fran". Thanks Wes for the awesome (sarcastic) idea.
November is upon us, if you have any ideas for a holiday WOD or have heard of one from another Box, let me know and we will see what we can do. Also remember the Paleo Challenge will be coming in January so enjoy the holiday eats while you can....
Thursday 10/28/2010
Tabata "Stuff"
Total Number of Reps using 20 sec work / 10 sec rest for 8 rounds per movement with a constant running clock
Knees-To-Elbows
Lateral Jumps
Ring Push Ups
AbMat Sit Ups
Wednesday 10/27/2010
20 Minute AMRAP of
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls
...pics to come
What's going on here?! ANOTHER Main Site WOD?! Ah dang, a triple weightlifting threat...
Tuesday 10/26/2010
For Time
120 Box Jumps*
*Every Minute on the Minute do 5 Burpees Until all Box Jumps Completed
Should I blast thru the Box Jumps or pace it...? This WOD proves to be a true test of Short term explosive speed mixed with the need for massive lung power. Figuring out a battle plan is vital to successful completion. GOOD LUCK!