tag:blogger.com,1999:blog-9136055950590716792024-02-02T03:24:41.362-06:00Crossfit RichardsonCrossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.comBlogger265125tag:blogger.com,1999:blog-913605595059071679.post-82520714920647157272009-11-02T15:13:00.002-06:002009-11-02T15:17:05.456-06:00this blog will be no more in a couple of days...sorry for the lack of updates. our new website should be up this week, so stay tuned. the website will remain www.crossfitrichardson.com, with the difference being that no blogspot address will be used. <div><br /></div><div>todays wod:</div><div>20 min amrap</div><div>10 thrusters (65, 40)</div><div>10 pullups</div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com0tag:blogger.com,1999:blog-913605595059071679.post-72502493133448044352009-10-22T07:15:00.000-05:002009-10-22T07:16:32.645-05:00<div style="text-align: center;">"Angie"</div><div style="text-align: center;">100 pull ups</div><div style="text-align: center;">100 push ups</div><div style="text-align: center;">100 sit ups</div><div style="text-align: center;">100 squats</div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com1tag:blogger.com,1999:blog-913605595059071679.post-48681303716543663162009-10-21T12:40:00.001-05:002009-10-21T12:40:42.341-05:00wednesday<div style="text-align: center;">5 rounds</div><div style="text-align: center;">5 deadlift</div><div style="text-align: center;">10 burpees</div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com2tag:blogger.com,1999:blog-913605595059071679.post-6935636354078832672009-10-20T11:14:00.000-05:002009-10-20T11:15:29.688-05:00tuesday<div style="text-align: center;">"Nancy"</div><div style="text-align: center;">5 rounds for time</div><div style="text-align: center;">400m run</div><div style="text-align: center;">15 o/h squats (95, 65)</div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com1tag:blogger.com,1999:blog-913605595059071679.post-36289304027497350272009-10-19T07:31:00.001-05:002009-10-19T07:33:10.817-05:00monday<div style="text-align: center;">5 rounds of max reps</div><div style="text-align: center;">bw bench press</div><div><div style="text-align: center;">ring dips</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div></div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com0tag:blogger.com,1999:blog-913605595059071679.post-34425107599880145292009-10-06T21:16:00.002-05:002009-10-06T21:17:22.498-05:00wednesday<div style="text-align: center;">for time:</div><div style="text-align: center;">50 chest to bar pull ups</div><div style="text-align: center;">50 burpees</div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com3tag:blogger.com,1999:blog-913605595059071679.post-47708966172331908542009-10-06T07:01:00.000-05:002009-10-06T07:02:42.306-05:00tuesday<div style="text-align: center;">"Elizabeth"</div><div style="text-align: center;">21, 15, 9</div><div style="text-align: center;">cleans </div><div style="text-align: center;">ring dips</div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com5tag:blogger.com,1999:blog-913605595059071679.post-7081683791219226012009-10-05T13:51:00.003-05:002009-10-05T13:55:38.543-05:00monday<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVArPjSBq4KV6ofnO_RFy58hwSnTAt7pQVtrQxmBLU0OZYtBr-h_-H9bTrea8nWm7qF5Qaa3o3JgJWPWnQ4ltp7EPdYAsQRzzsotnniNlijS_iWxGWEOASMLSgfa5EqdhNEGTS9cqcCmo/s1600-h/DSC03573.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVArPjSBq4KV6ofnO_RFy58hwSnTAt7pQVtrQxmBLU0OZYtBr-h_-H9bTrea8nWm7qF5Qaa3o3JgJWPWnQ4ltp7EPdYAsQRzzsotnniNlijS_iWxGWEOASMLSgfa5EqdhNEGTS9cqcCmo/s320/DSC03573.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5389191498015447426" /></a><br /><div style="text-align: center;"><br /></div><div style="text-align: center;">400m </div><div style="text-align: center;">15 thrusters (95, 65)</div><div style="text-align: center;">15 pull ups</div><div style="text-align: center;">400m</div><div style="text-align: center;">15 thrusters</div><div style="text-align: center;">15 pull ups</div><div style="text-align: center;">400m</div><div style="text-align: center;">15 thrusters</div><div style="text-align: center;">15 pull ups</div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com3tag:blogger.com,1999:blog-913605595059071679.post-74028545987943390442009-10-01T21:06:00.000-05:002009-10-01T21:07:02.672-05:00friday<span class="Apple-style-span" style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><p></p><div style="text-align: center;">For time:</div><div style="text-align: center;">25 Walking lunge steps</div><div style="text-align: center;">20 Pull-ups</div><div style="text-align: center;">50 Box jumps, 20 inch box</div><div style="text-align: center;">20 Double-unders</div><div style="text-align: center;">25 Ring dips</div><div style="text-align: center;">20 Knees to elbows</div><div style="text-align: center;">30 Kettlebell swings, 2 pood</div><div style="text-align: center;">30 Sit-ups</div><div style="text-align: center;">20 Hang squat cleans, 35 pound dumbells</div><div style="text-align: center;">25 Back extensions</div><div style="text-align: center;">30 Wall ball shots, 20 pound ball</div><div style="text-align: center;">3 Rope climb ascents</div><p></p><p style="text-align: center;">Post time to comments.</p><p style="text-align: center;">Compare to <a href="http://www.crossfit.com/mt-archive2/001006.html" target="_blank" style="color: rgb(0, 51, 204); font-family: verdana, arial, sans-serif; font-size: 10px; text-decoration: none; background-image: initial; background-repeat: initial; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: rgb(255, 255, 255); font-weight: bold; line-height: 14px; background-position: initial initial; ">051220</a>.</p><div><br /></div></span>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com4tag:blogger.com,1999:blog-913605595059071679.post-69241812136379883232009-10-01T07:19:00.001-05:002009-10-01T07:19:54.479-05:00thursday<span class="Apple-style-span" style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><p></p><div style="text-align: center;">Five rounds for max reps of:</div><div style="text-align: center;">Body weight bench press</div><div style="text-align: center;">Pull-ups</div><div style="text-align: center;">Body weight back squat</div><p></p><p style="text-align: center;">Post reps for all three exercises in all rounds.</p><p style="text-align: center;">Compare to <a href="http://www.crossfit.com/mt-archive2/004142.html" target="_blank" style="color: rgb(0, 51, 204); font-family: verdana, arial, sans-serif; font-size: 10px; text-decoration: none; background-image: initial; background-repeat: initial; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: rgb(255, 255, 255); font-weight: bold; line-height: 14px; background-position: initial initial; ">080910</a>.</p></span>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com2tag:blogger.com,1999:blog-913605595059071679.post-12202030464418726062009-10-01T07:18:00.001-05:002009-10-01T07:18:58.832-05:00wednesday<div style="text-align: center;">"Annie"</div><div style="text-align: center;">50, 40, 30, 20, 10</div><div style="text-align: center;">double unders </div><div style="text-align: center;">sit ups</div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com4tag:blogger.com,1999:blog-913605595059071679.post-45905387101147284412009-09-29T13:15:00.000-05:002009-09-29T13:16:09.056-05:00tuesday<div style="text-align: center;">"Grace"</div><div style="text-align: center;">30 clean and jerks, 135#</div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com5tag:blogger.com,1999:blog-913605595059071679.post-56791005010171007462009-09-29T13:12:00.001-05:002009-09-29T13:15:20.090-05:00monday<div><span class="Apple-style-span" style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><p style="text-align: center;">"<strong>Tabata Something Else</strong>"</p><p style="text-align: center;">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.</p><p style="text-align: center;">Post total reps from all 32 intervals to comments.</p><div style="text-align: center;"><br /></div></span></div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com0tag:blogger.com,1999:blog-913605595059071679.post-61641219007316790452009-09-22T08:15:00.000-05:002009-09-22T08:16:41.043-05:00tuesday<div style="text-align: center;">"Nancy"</div><div style="text-align: center;">20 min amrap</div><div style="text-align: center;">400m run </div><div style="text-align: center;">max pull ups</div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com1tag:blogger.com,1999:blog-913605595059071679.post-9325352260997107292009-09-21T13:24:00.001-05:002009-09-21T13:25:59.680-05:00monday<div style="text-align: center;">20 min amrap</div><div style="text-align: center;">5 thrusters</div><div style="text-align: center;">7 hang cleans</div><div style="text-align: center;">10 sdlhp</div><div style="text-align: center;">all exercises done at 95#</div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com4tag:blogger.com,1999:blog-913605595059071679.post-22264920595397595532009-09-18T07:01:00.001-05:002009-09-18T07:02:29.681-05:00friday<div style="text-align: center;">5x3 front squats</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Reminder: </div><div style="text-align: center;">We will be closed this afternoon and and saturday.</div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com0tag:blogger.com,1999:blog-913605595059071679.post-55261503342718408092009-09-17T06:54:00.002-05:002009-09-17T06:58:56.846-05:00thursday<div style="text-align: center;">"upside down helen"</div><div style="text-align: center;">3 rounds</div><div style="text-align: center;">400m run</div><div style="text-align: center;">21 kb swings</div><div style="text-align: center;">12 hspu</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#33FF33;">ATTENTION:</span></div><div style="text-align: center;">WE WILL BE <span class="Apple-style-span" style="color:#FF0000;">CLOSED FRIDAY AFTERNOON</span> AND <span class="Apple-style-span" style="color:#FF0000;">SATURDAY</span>.</div><div style="text-align: center;">WE WILL HAVE CLASS FRIDAY MORNING, BUT <span class="Apple-style-span" style="color:#FF0000;">NONE IN THE AFTERNOON.</span></div><div style="text-align: center;"><span class="Apple-style-span" style="color:#FFFFFF;"><br /></span></div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com1tag:blogger.com,1999:blog-913605595059071679.post-16311154760180511292009-09-17T06:51:00.002-05:002009-09-17T06:54:32.716-05:00wednesday<div style="text-align: center;">10 rounds</div><div style="text-align: center;">3 weighted pull ups, 45#</div><div style="text-align: center;">5 dead hang pull ups</div><div style="text-align: center;">7 kipping pull ups</div><div style="text-align: center;"><br /></div><div style="text-align: center;">complete in as few sets as possible. coming off the bar at any time during a given round constitutes a set.</div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com0tag:blogger.com,1999:blog-913605595059071679.post-20130341497840431682009-09-14T22:48:00.001-05:002009-09-14T22:49:46.268-05:00tuesday<div style="text-align: center;">20 min amrap</div><div style="text-align: center;">5 hand stand push ups</div><div style="text-align: center;">10 reps bench press, 135#</div><div style="text-align: center;">15 push press, 95#</div><div style="text-align: center;">20 dips</div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com3tag:blogger.com,1999:blog-913605595059071679.post-18108369401483964512009-09-13T20:18:00.000-05:002009-09-13T20:19:18.771-05:00monday<div style="text-align: center;">50 wall ball</div><div style="text-align: center;">50 pull ups</div><div style="text-align: center;">35 wall ball</div><div style="text-align: center;">35 pull ups</div><div style="text-align: center;">20 wall ball</div><div style="text-align: center;">20 pull ups</div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com3tag:blogger.com,1999:blog-913605595059071679.post-25503079053958193822009-09-10T08:01:00.002-05:002009-09-10T08:07:20.235-05:00thursday<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUPc2HffPHKPCPLgT_yfpSAO0iJMwSCifdq7wJfTPFzXD8vercDCV4L77mhl0G4oBQm2Zx8WReC5mGuKmlmD4JJpFxIA9V1rMGp7rymOAsH7APcxAk6SHQO9CuJMDGjbnnZbw9cF1_o-4/s1600-h/DSC_0682.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUPc2HffPHKPCPLgT_yfpSAO0iJMwSCifdq7wJfTPFzXD8vercDCV4L77mhl0G4oBQm2Zx8WReC5mGuKmlmD4JJpFxIA9V1rMGp7rymOAsH7APcxAk6SHQO9CuJMDGjbnnZbw9cF1_o-4/s320/DSC_0682.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5379824528798274434" /></a><br /><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large;">5k</span></div><div style="text-align: center;"><br /></div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com1tag:blogger.com,1999:blog-913605595059071679.post-84390700824349693952009-09-09T07:14:00.004-05:002009-09-09T07:16:44.070-05:00wednesday<span class="Apple-style-span" style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><p style="text-align: center;">"<a href="http://media.crossfit.com/cf-video/051204.wmv" target="_blank" style="color: rgb(0, 51, 204); font-family: verdana, arial, sans-serif; font-size: 10px; text-decoration: none; background-image: initial; background-repeat: initial; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: rgb(255, 255, 255); font-weight: bold; line-height: 14px; background-position: initial initial; ">Nasty Girls</a>"</p><p></p><div style="text-align: center;">3 rounds for time of:</div><div style="text-align: center;">50 Squats</div><div style="text-align: center;">7 Muscle-ups</div><div style="text-align: center;">135 pound Hang power cleans, 10 reps</div><p></p><p style="text-align: center;">Post time to comments</p><p style="text-align: center;"><br /></p><p style="text-align: center;">also, post your favorite workout songs to the comments. On that note (pun very much intended), an ipod might not be a bad idea for tomorrows 5K.</p><p style="text-align: center;"><br /></p><p style="text-align: center;"><br /></p></span>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com8tag:blogger.com,1999:blog-913605595059071679.post-3070248597033925542009-09-07T20:39:00.000-05:002009-09-07T20:40:10.728-05:00tuesday<span class="Apple-style-span" style="font-family: verdana, arial, sans-serif; font-size: 10px; color: rgb(85, 85, 85); line-height: 14px; "><p></p><div style="text-align: center;">Walking lunge 100 ft.</div><div style="text-align: center;">21 Pull-ups</div><div style="text-align: center;">21 Sit-ups</div><div style="text-align: center;">Walking lunge 100 ft.</div><div style="text-align: center;">18 Pull-ups</div><div style="text-align: center;">18 Sit-ups</div><div style="text-align: center;">Walking lunge 100 ft.</div><div style="text-align: center;">15 Pull-ups</div><div style="text-align: center;">15 Sit-ups</div><div style="text-align: center;">Walking lunge 100 ft.</div><div style="text-align: center;">12 Pull-ups</div><div style="text-align: center;">12 Sit-ups</div><div style="text-align: center;">Walking lunge 100 ft.</div><div style="text-align: center;">9 Pull-ups</div><div style="text-align: center;">9 Sit-ups</div><div style="text-align: center;">Walking Lunge 100 ft.</div><div style="text-align: center;">6 Pull-ups</div><div style="text-align: center;">6 Sit-ups</div><p></p><p style="text-align: center;">Post time to comments.</p><div style="text-align: center;"><br /></div></span>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com0tag:blogger.com,1999:blog-913605595059071679.post-82281506043706190372009-09-06T07:59:00.001-05:002009-09-06T08:01:56.991-05:00Labor Day<div style="text-align: center;">We will be closed on Labor Day. Regular class times will resume on Tuesday.</div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com0tag:blogger.com,1999:blog-913605595059071679.post-86986998137330380582009-09-06T07:58:00.000-05:002009-09-06T07:59:42.570-05:00friday<div style="text-align: center;">20 min amrap</div><div style="text-align: center;">15 hang cleans, 115#</div><div style="text-align: center;">12 ring dips</div><div style="text-align: center;">21 sit ups</div>Crossfit Richardsonhttp://www.blogger.com/profile/16660081456227615823noreply@blogger.com0