WOD
Jan
2011
January 19, 2011
Skill Work
Push Jerk
5-5-5-5-5
WOD
Five rounds for time of:
Run 400 meters (sub concept 2)
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
WOD
Jan
2011
January 18, 2011
Skill Work
Kipping Pull Up
“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.
WOD
Jan
2011
January 17, 2011
Five rounds of:
15′ Rope climb, max reps in 3 minutes
Kevin Montoya: 13, 11, 9, 8, 9.
Lance Cantu: 12, 8, 9, 8, 7.
Candice Ruiz: 8, 7, 7, 6, 5.
Brandon Pastorek: 8, 7, 6, 6, 6.
Michelle Benedict: 6, 6, 6, 5, 5.
Post reps for each round to comments.
WOD
Jan
2011
January 16, 2011
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
WOD
Jan
2011
January 15, 2011
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Josh Everett 4:21, Kristan Clever 5:30 (95lbs), Brandon Phillips 5:39, Brandon Pastorek 6:21, Travis Holley 6:30, Lance Cantu 6:34, Candice Ruiz 7:42 (95lbs), Rebecca Voigt 7:58 (95lbs), Katie Hogan 11:45 (95lbs).
Post time to comments.
Rmember to get your notebooks and keep track of your scores/times/weights.
WOD
Jan
2011
January 14, 2011
Brooke setting up on her way to her max deadlift.
REST DAY!
For those of you who can’t rest…
Barbara
5 Rounds for Time
20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats
Post scores to the comments section.
WOD
Jan
2011
January 13, 2011
Skill Work:
Back Squat
3-3-3-3-3
Five rounds of:
20 GHD Sit-ups
5 Push jerk
Michelle Kinney 5:52 with 115lbs, Kim Malz 6:41 with 115lbs, Michelle Benedict 7:01 with 105lbs, Kristan Clever 8:55 with 160lbs, Rob Orlando 9:07 with 230lbs, Rebecca Voigt 10:58 with 155lbs.
Post scores to the Comment Section
This is RIDICULOUS! Spanx for men, maybe try some New Species Crossfit!
WOD
Jan
2011
January 12, 2011
Skill Work:
Deadlift
1-1-1-1-1
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
Josh Everett 9 rounds + 129 meters, Rob Miller 8 rounds + 20 push-up, Kristan Clever 8 rounds, Kevin Montoya 7 rounds + 19 push-up, Michael Giardina 7 + 241 meter.
Post your scores to the Comment Section!
WOD
Jan
2011
January 12, 2011
Chris Spealler 9:45, Kevin Montoya 13:33, Michael Giardina 13:36, Kristan Clever 13:59 (16lb ball, 95lb clean), Brandon Phillips 17:18, Lance Cantu 18:36, Jeremy Thiel 19:47, Lindsey Smith 20:13 (14lb ball, 95lb clean), Laura Demarco 20:59 (14lb ball, 95lb clean).
Post time to comments.
WOD
Dec
2010
December 8, 2010
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Martin 10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04, Alison Patenaude 11:19, Jordan Wallace 11:49, Laurie Galassi 11:55, Kim Malz 12:30.
Post time to comments.