Diane
July 31, 2009Warm Up 5 Rounds for time of 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) “Diane” 3 Rounds for time 21,15,9 Deadlifts 225M/165W Hand Stand Push Ups
Presses and OHS
July 30, 2009Warm Up Run 1 mile or Row 2000 Meters Workout of the Day (WOD) Push Press 3 – 3 – 3 – 3 Rest as needed then: Overhead Squat 3 – 3 – 3 – 3 Core Work 10 Turkish Getups (each side) then 2 sets Hot Potato (1 minute rounds)
FGB
July 29, 2009We will be STRICT on the class times. The warm up starts at the top of the hour and the workout shall begin at approx 15 minutes past. The classes will begin at 6am, 8am, 9am, 10am, 11am, 5pm, 6pm, 7pm. If you are running late you may have to wait for the class at [...]
Super fun run!
July 28, 2009Warm Up Light Stretching and Joint Mobility Exercises Workout of the Day (WOD) 5 Rounds for time of Row 500 Meters Run 400 Meters
Yammish
July 27, 2009A guest WOD courtesy of Gabe from CrossFit Bellvue (Washington): Warm Up 3 Rounds NFT (not for time) Row 100 Meters 10 Push Ups 10 Air Squats 10 Sit Ups Workout of the Day (WOD) “Yammish” by Gabe (Bellvue Washington) 3 Rounds for time of 30 Wall Ball 20M/14W 20 Glute Ham Sit Ups 10 [...]
Group Workout
July 25, 2009Group Warm Up will begin at 9am sharp. If you are running late dont bother coming in after 9:10am – you will be turned away. Directly after the warm up I will go over the Workout. For Time: Row 500 Meters 25 Box Jumps 24″Men / 20″Women 400 Meter Sprint 25 Dead Lifts 185# Men [...]
Strength Day
July 23, 2009Warm Up Run 1 mile or Row 2000 Meters Burgner Warm Up Workout of the Day (WOD) Snatch 1-1-1-1-1 (hanging power or from the floor) Rest as needed then: Row 2 mins Rest 2 mins Jump Box 24M/20W 2 mins Rest 2 mins Burpees 2 mins
Fran and Core
July 22, 2009Warm Up 3 Rounds 10 PVC Thrusters 10 Push Ups Workout of the Day (WOD) “Fran” 21,15,9 Thrusters 95M/65W Pull Ups Core Work 2 Rounds 25 Back Extensions 25 GH Sit Ups Fun Fran Day. Our 2 Top Scores so far are John Skidmore 3:10 and Steve Low 3:10. Seen some great improvements and lots [...]
Sprints, YES!!
July 21, 2009Warm Up (NFT-not for time) 3 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) 4 x 400 Meter Runs 4 x 100 Meter Sprints Rest as needed then: for time 100 Kettlebell Swings 53M/35W Core Work Hanging Ring Leg Raises (tabata rounds) Happy Birthday Jason V. [...]
TONIGHT WE DINE IN HELL
July 20, 2009Warm Up (3 Rounds NFT) not for time Row 250 Meters 10 Push Ups 10 Air Squats 10 Back Extensions Workout of the Day (WOD) “300 Workout” Pullups – 25 reps Deadlifts with 135M/95W – 50 reps Pushups – 50 reps Box jumps 24“M/20“W – 50 reps Floor wipers 135M/95W – 50 reps Kettlebell Clean [...]
