Tuesday, June 23, 2009

monday

"Upside Down Angie"
100 squats
100 sit ups
100 push ups
100 pull ups

Friday, June 19, 2009

Reminder - Closed Saturday

No classes on Saturday, June 20th. John will be back on Monday with the regular schedule.

Friday - "Helen"







"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Thursday, June 18, 2009

Thursday - "Kelly"


"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Wednesday, June 17, 2009

6 pm class times are on...

6 pm class times are back on for this week (Wednesday through Friday).

While the cat's away...

Wednesday









800m run
30 snatches
800m run


Post load and time to comments.

class times this week

wed: 6,7,8,9 am
4 and 5 pm
thur: 6 and 7 am
4 and 5 pm
fri: 6 and 7 am
4 and 5 pm
closed on saturday
back to normal hours on monday

Tuesday, June 16, 2009

Tuesday



"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.


Compare to 070120.


Monday, June 15, 2009

hey, look who's back posting.....



5 rounds for time
135# power cleans, 10 reps
15 push ups

Friday, June 5, 2009

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 060910.

thursday

"lynne"
5 rounds max reps
bw bench press
pull ups

Wednesday, June 3, 2009

5x5 back squat

Tuesday, June 2, 2009

Crossfit Richardson now tweets.....

Those of you who already know me and question my tech savvy doubt that this will last, but work with me why don't you. I signed up for twitter with all the intent in the world to post wods, wod results, random insightful tidbits and who knows what else. Follow along if you like.....my username is xfitrichardson.....chirp, chirp

5 rounds for time
10 SDLHP
10 knees to elbows

monday

"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats