Monday 10/25/2010

For Time

7 Rounds of

10 Wall Balls 20/14

Pull Ups

 

Once again the main site comes thru with a WOD that is impassible... not impossible...

Since we got this one from www.crossfit.comwe decided to post our times on the Main Site comments for the day.  This gave people a chance to see where they sit in regards to times compared to others around the world.  We like this idea so you can bet on seeing more Main Site WODs coming thru.

*Our Halloween BBQ is on FRIDAY, get your name on the board with a head count and what you are bringing no later than THURSDAY.*

Saturday 10/23/2010

For Time

50 Burpees

75 Flutterkicks

100 Push Ups

150 Sit Ups

OUCH!!! A body weight BLOWOUT.

*REMINDER*  Our Halloween BBQ is this FRIDAY OCT. 29th.  Get your name on the board because we need a head count for food purposes. 

Friday 10/22/2010

"Pick-A-Date"

Grab your favorite girl or hero and take them out for a stroll.....

Most everyone did "Helen" tonight except a select few.

Cameron decided it was a good night to meet "Fran".  How's them lungs buddy?!

Isiah took a whack at "Karen" and now has a chip on his shoulder about wall balls.

Josh picked "Grace" in an effort to knock someone off the leaderboard...so close.

Thursday 10/21/2010

For Time

3 Rounds of

15 Hang Power Cleans

15 Burpees

Main Site, www.crossfit.com, has been producing some WOD that we just can't pass up.  So without further adieu, get to work.

Wednesday 10/20/2010

Max Day

500m Row For Time

1 RM Shoulder Press

100m Row For Time

Since we haven't done so already, let's find some rowing max's...

Amber and Kim decided to do a CrossFit Total AS WELL AS the WOD.  I'll be nice to Amber and put up the video of her PR and not of her dump.  Your welcome.

Tuesday 10/19/2010

For Total # of Reps

1 Minute Work / 1 Minute Rest

Constant Running Clock

3 Rounds

Body Weight Deadlifts

Wall Balls 20/14

Flat Sit Ups

Monday 10/18/2010

PICK-A-WOD

Paruse your WOD Log and pick and old enemy to take into a dark alley and beat up.

This was from saturday, Erica getting a little practice on Double Unders 

Lots of good choices on WOD picking today.  Half of everyone wanted to try the Beginner WOD just to make it look rediculous, while others decided to go for the gold.  Everyone doing the Beginner WOD Redux mangled it and posted some scary fast times.  Kim hacked just shy of 2 mins from her original time.

It makes me proud to say that everyone else chose a "Girl" to attack.  Erica got the #1 spot on the leaderboard for "Annie", Amber went Rx'd and takes the #1 spot on Karen (14# MedBall!!!), Bob took on 20 pieces of "Angie", and Suzanne called out "Cindy" (her second actual WOD was ANOTHER Girl, see fridays post).

Saturday 10/16/2010

10 Min AMRAP

30 Tire Jumps

THEN

5 Burpees

10 Kettlebell Swings

15 Double Unders / 30 Single Heavy Jump Ropes

Start the WOD with 30 Tire Jumps, then move right into the 5-10-15 AMRAP, time starts with the Tire Jumps.

Todays WOD took place at the Run For Kenny Event at the Elk Grove Park.  Good showing too - Erica, Josh, Kim, Amber, Cameron, Steph, and Lindz.  The WOD wasn't too crazy, just a little taste for those watching in the area, nothing to scare anyone away. 

Annessa ended up winning the raffle prize, a free month membership to the gym, and we look forward to seeing her on the 1st of November.  She decided to give this little ditty a shot and ended up with 6 rounds.  Good job.

Friday 10/15/2010

"Jackie"

1000m Row

50 Thrusters 45/30

30 Pull Ups

 

The Ladies of CF916 brought it big today!!!!  We had 3 girls do this WOD Rx'd and they put up some great times...on the Leaderboard too.

Wes, a friend of the gym, came in and SMASHED this one too, posting a 6:50 Rx'd.  I'll post the video up later today.

Good Job Suzanne who came in today for her first official "Main WOD" and got this gem thrown at her.  Suzanne is our newest member and just finished her Fundamentals one WOD prior to today.  She hammered thru the Row, went 30 lbs on the thrusters, and finished strong with jumping pull ups.  GET SOME!!

Thursday 10/14/2010

For Time

50 Box Jumps 24/20

40 Push Press 75/55

30 Lateral Burpees

20 Weighted Lunges 75/55

10 Power Snatches 75/55

Nice little chipper for a Thursday, if your legs weren't fried from Wednesday than they are now. 

Not too much going up on the PR board.  Come on folks, let get some whiteboard coverage.  Guess we'll have to get some more heavy days.

The weekend is approaching and we will be very busy.  Saturdays WOD will be in the Elk Grove Park as we will have a booth at the Run For Kenny Charity Event.  Sunday will be the Camaro Generations Car Show in the park also, swing by and say hey...don't forget to show some pride in your gym!!!