Wednesday, December 31, 2008
Three rounds of:
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 081111.
Tuesday, December 30, 2008
Monday, December 29, 2008
Three rounds for time of:
Post time to comments.
Compare to 081103.
Friday, December 26, 2008
For time:
Wednesday, December 24, 2008
Thursday, December 11, 2008
3 rounds for time of:
Monday, December 8, 2008
Post rounds completed to comments.
Friday, December 5, 2008
21-15-9 reps of:
Thursday, December 4, 2008
Post time to comments.
Wednesday, December 3, 2008
Three rounds, 21-15- and 9 reps, for time of:
Post time to comments.
Compare to 080915.
Monday, December 1, 2008
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 080818.
Wednesday, November 26, 2008
happy thanksgiving....see you monday
i'm out at 4:30 today
Five rounds for time of:
Post time to comments.
Compare to 081010.
Tuesday, November 25, 2008
Five rounds for max reps of:
Post reps for both exercises in all rounds.
Compare to 081106.
Monday, November 24, 2008
Post time to comments.
Compare to 040905.
Thursday, November 20, 2008
Wednesday, November 19, 2008
Complete as many rounds in 20 minutes as you can of:
Post number of pull-ups completed for each round to comments.
Tuesday, November 18, 2008
Three rounds for time:
Post time to comments.
Compare to 080821.
Monday, November 17, 2008
Friday, November 14, 2008
Post time to comments.
Compare to 080426.
Wednesday, November 12, 2008
Post loads to comments.
Tuesday, November 11, 2008
Three rounds of:
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 080907.
Monday, November 10, 2008
Compare to 060415.
Friday, November 7, 2008
Thursday, November 6, 2008
Five rounds for max reps of:Body weight bench pressPull-ups
Post reps for both exercises in all rounds.
Wednesday, November 5, 2008
Post rounds completed to comments.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Friday, October 31, 2008
Thursday, October 30, 2008
Wednesday, October 29, 2008
Three rounds of:
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
we finally got our rower....come by this evening for a fun(?) class.
Wednesday, October 22, 2008
Monday, October 20, 2008
Post rounds completed to comments.
Thursday, October 16, 2008
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Post your choice of girls and rounds completed to comments.
Post loads to comments.
Post loads to comments.
Tuesday, October 14, 2008
Post time to comments.
Post time to comments.
Thursday, October 9, 2008
Five rounds for time of:
Wednesday, October 8, 2008
Five rounds for time of:
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Tuesday, October 7, 2008
Post loads and body weight to comments.
Monday, October 6, 2008
Five rounds, each for time of:
Rest precisely three minutes between each round.
Post time for each of five rounds to comments
Friday, October 3, 2008
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Wednesday, October 1, 2008
2 Muscle-ups
Post rounds completed to comments.
Tuesday, September 30, 2008
Post loads to comments.
Monday, September 29, 2008
Post time to comments.
Post loads to comments.
Monday, September 22, 2008
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Compare to 080720.
Tuesday, September 16, 2008
Max rounds in 3 minutes of:
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Monday, September 15, 2008
Three rounds, 21-15- and 9 reps, for time of:
Post time to comments.
above: Todd's first "Fran" in 6:58 as Rx'd
Monday, September 8, 2008
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Set up three bars and storm through for time.
Post time to comments.
Wednesday, September 3, 2008
Tuesday, September 2, 2008
tuesday
Push jerk 3-3-3-3-3 reps
Post loads to comments.
labor day double WOD...
Weighted pull-ups 1-1-1-1-1-1-1 repsPost loads and body weight to comments.
Four rounds for time:Run 400 metersRest 2 minutes
Post time to comments
Monday, August 25, 2008
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
Post time to comments.
Friday, August 22, 2008
there will be no classes friday evening...rest today. have a great weekend, and regular class times resume on monday.
john
For time:
Post time to comments.
Three rounds for time:
Post time to comments.
Post loads to comments.
Monday, August 18, 2008
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Post time to comment
Post time to comments.
Wednesday, August 13, 2008
Tuesday, August 12, 2008
Tuesdays WOD "Lynne"
Monday's WOD as Rx'd
For time:
10 GHD Sit-ups
10 Hip & Back Extensions9
5 pound Thrusters, 30 reps
50 Pull-ups 
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Post time to comments.
Saturday, August 9, 2008
Thursday, August 7, 2008
For time:
Post time to comments
Wednesday, August 6, 2008
45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps18
Pull-ups
Post time to comments.
Tuesday, August 5, 2008
Post loads to comments.
Monday, August 4, 2008
Row 750 meters, 85 pound Thruster, 18 reps, 12 Pull-ups
Row 500 meters, 85 pound Thruster, 15 reps, 9 Pull-ups
Rest 2 minutes between each round. Time each round separately and post times to comments.
Friday, August 1, 2008
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Thursday, July 31, 2008
rest day for some. for others....
35, 25, 15 reps for time of:
wall ball shots
kettlebell swings
Wednesday, July 30, 2008
Post time to comments
Tuesday, July 29, 2008
Three rounds for time:
Post time to comments
Three rounds for time of:
Post time to comments
Three rounds, 21-15- and 9 reps, for time of:
Post time to comments.
Thursday, July 24, 2008
Three rounds, 21-15- and 9 reps, for time of:
Post time to comments.
Wednesday, July 23, 2008
Monday, July 21, 2008
make up WOD from sunday
For time: 
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
photo: stephen putting his training to work
Friday, July 18, 2008
Wednesday, July 16, 2008
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Post rounds completed to comments.
Post loads to comments.
Post time to comments.
Monday, July 14, 2008
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Friday, July 11, 2008
rest
no afternoon classes today or this weekend
see everyone monday
Thursday, July 10, 2008
Post time to comments
Wednesday, July 9, 2008
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments
Tuesday, July 8, 2008
For time:
Post time to comments.
Monday, July 7, 2008
unscheduled rest for some...for others:
30,20,10
KB swings
KB deadlift
for time
Sunday, July 6, 2008
155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Thursday, July 3, 2008
WE WILL HAVE ONE CLASS FRIDAY MORNING @ 7AM....THEN WE ARE OFF TO THE LAKE..
HAVE A GREAT WEEKEND!!
Wednesday, July 2, 2008
Post time to comments.
Tuesday, July 1, 2008
Post loads to comments.
Monday, June 30, 2008
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds
Saturday, June 28, 2008
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Post time to comments.
Friday, June 27, 2008
3 rounds for time of: 
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
Post time to comments.
Thursday, June 26, 2008
Scheduled rest day today, but for those who are not off...
21,15,9
thrusters and sumo DL high pull
for time.
Tuesday, June 24, 2008
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Not ready for a snatch max yet, we worked through the Burgener warm-up, then did the following WOD:
For time, 25, 20, 15
Kettlebell swings
box jumps, and push ups.
Great morning class...well done Nelson and Elizabeth!!
Monday, June 23, 2008
Saturday was great...thanks to all who made it to the open house. If you were not able to stop by, no worries, come by anytime. Todays wod is a 5k for those of you who are up for it.
As for class times this website will be updated frequently, so check back soon and often or email me.
If you have any suggestions for class times, I would love some input...let me know what works best for you!
Monday, June 16, 2008
