For time:
225lb or Body weight Deadlift, 21 reps
400 meter Run
225lb or Body weight Deadlift, 18 reps
400 meter Run
225lb or Body weight Deadlift, 15 reps
400 meter Run
225ob or Body weight Deadlift, 12 reps
400 meter Run
Post time to comments.
Steve: 20:26 (Rx)
Glass: 21:44 (Rx)
Don: 16:52 (BW)
Derek: 22:50 (BW)
Garris: 14:40 (135lb)
Li: 21:50 (135lb)
Eric: 18:12 (135lb)
Kay: 23:14 (95lb)
Brandi: 19:32 (85lb)
Carter: 21:22
Welcome to all.
31 January 2011
30 January 2011
WOD 31 JAN 11
For time:
20 Inch Box Jump 50 reps
Towel pull ups 50 reps
45lb Kettle bell swing 50 reps
50 Sit-ups
40lb dumbbell Hang Power Clean 50 reps
800 meter run
50 Back extention
Post your time:
Don: 18:10 (Rx)
Brandi: 18:23 (25lb, 15lb)
Glass: 20:27 (Rx)
Derek:23:56 (35lb, 25lb)
Kay: 24:32 (25lb, 15lb)
Anthony: 31:00 (- Back extention)
Welcome back Derek.
20 Inch Box Jump 50 reps
Towel pull ups 50 reps
45lb Kettle bell swing 50 reps
50 Sit-ups
40lb dumbbell Hang Power Clean 50 reps
800 meter run
50 Back extention
Post your time:
Don: 18:10 (Rx)
Brandi: 18:23 (25lb, 15lb)
Glass: 20:27 (Rx)
Derek:23:56 (35lb, 25lb)
Kay: 24:32 (25lb, 15lb)
Anthony: 31:00 (- Back extention)
Welcome back Derek.
28 January 2011
27 January 2011
WOD 28 JAN 11
HERO WOD
"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
Post fastest and slowest rounds to comments.
Steve: 1:24-1:45 (RX)
Glass: 1:39-2:21 (RX)
Don: 1:29-1:52 (95)
Li: 1:34-2:10 (50)
Brandi: 1:35-1:49 (Green Band, 30)
Kay: 1:37-2:21 (Jumping pull-ups, 30)
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
Post fastest and slowest rounds to comments.
Steve: 1:24-1:45 (RX)
Glass: 1:39-2:21 (RX)
Don: 1:29-1:52 (95)
Li: 1:34-2:10 (50)
Brandi: 1:35-1:49 (Green Band, 30)
Kay: 1:37-2:21 (Jumping pull-ups, 30)
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
26 January 2011
WOD 27 JAN 11
Team WOD
Team of 3 for time:
Row 6k at 500m each
180 45lb Kettle bell swing
180 35lb Dumbbell thrusters.
Post your team time:
Team A: 13:47
Don,Li,Kay
Team B: 14:32
Anthony,Brandi,Muhammad
Team of 3 for time:
Row 6k at 500m each
180 45lb Kettle bell swing
180 35lb Dumbbell thrusters.
Post your team time:
Team A: 13:47
Don,Li,Kay
Team B: 14:32
Anthony,Brandi,Muhammad
25 January 2011
WOD 26 JAN 11
Three rounds for time of:
12 Muscle-ups
75 Squats
Post time to comments:
Barriger: 14:58
King: 14:49 (Jumping Muscle-ups)
Glass: 15:35
Newbies:
10 Righ Dips
25 Squats
Carter: 13:20
Garris: 14:42
12 Muscle-ups
75 Squats
Post time to comments:
Barriger: 14:58
King: 14:49 (Jumping Muscle-ups)
Glass: 15:35
Newbies:
10 Righ Dips
25 Squats
Carter: 13:20
Garris: 14:42
24 January 2011
WOD 25 JAN 11
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Post time to comments.
Steven: 12:21 (2:42, 2:46, 2:52)
Li: 13:30
Brandi 14:55
Royer: 15:01
Don: 15:54
Outstanding time by Steven. All three rounds under 3 min. WOW Impressive!
Finisher
Seven sets of Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Run 800 meters
Rest 2 minutes
Post time to comments.
Steven: 12:21 (2:42, 2:46, 2:52)
Li: 13:30
Brandi 14:55
Royer: 15:01
Don: 15:54
Outstanding time by Steven. All three rounds under 3 min. WOW Impressive!
Finisher
Seven sets of Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
23 January 2011
WOD 24 JAN 11
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Post time to comments.
Glass: 9:40 (225lbs)
Don: 10:17 (225lbs)
Steven: 11:15 (225lbs)
275 pound Deadlift, 10 reps
50 Double-unders
Post time to comments.
Glass: 9:40 (225lbs)
Don: 10:17 (225lbs)
Steven: 11:15 (225lbs)
20 January 2011
WOD 21 JAN 11
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Glass: 800lbs (300,165,335)
Adv
Snatch 1-1-1-1-1-1-1
Steven: 95-100-105-115-120(Ugly)-125(F)-125(PR)
Don: 95(F)-95(F)-95(F)-95-105(F)-105(F)-105(PR)
Newbies
Overhead squat 1-1-1-1-1-1-1 reps
Li: 55lbs(PR)
Brandi: 45lbs(PR)
Taya: 35lb (PR)
PR=Personal Record
Welcome Taya
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Glass: 800lbs (300,165,335)
Adv
Snatch 1-1-1-1-1-1-1
Steven: 95-100-105-115-120(Ugly)-125(F)-125(PR)
Don: 95(F)-95(F)-95(F)-95-105(F)-105(F)-105(PR)
Newbies
Overhead squat 1-1-1-1-1-1-1 reps
Li: 55lbs(PR)
Brandi: 45lbs(PR)
Taya: 35lb (PR)
PR=Personal Record
Welcome Taya
WOD 20 JAN 11
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
Post your time:
Don: 26:12
Glass: 28:01
Li: 28:39 (45lb)
Kay: 33:38 (15lb)
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
Post your time:
Don: 26:12
Glass: 28:01
Li: 28:39 (45lb)
Kay: 33:38 (15lb)
WOD 19 JAN 11
Five rounds for time:
20 Sit-ups
5 Push Jerk/Push Press
Post your time and load:
Steven: 7:28 (135lbs)
Don: 6:45 (115lbs)
Glass: 6:41 (115lbs)
Bandi: 8:01 (45lbs)
Le: 8:18 (65lbs)
Kay:8:55 (45lbs)
20 Sit-ups
5 Push Jerk/Push Press
Post your time and load:
Steven: 7:28 (135lbs)
Don: 6:45 (115lbs)
Glass: 6:41 (115lbs)
Bandi: 8:01 (45lbs)
Le: 8:18 (65lbs)
Kay:8:55 (45lbs)
17 January 2011
WOD 18 JAN 11
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post your time.
Steven: 17:39 (Rx'd)
Don:7:55 (105lbs)
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post your time.
Steven: 17:39 (Rx'd)
Don:7:55 (105lbs)
16 January 2011
WOD 17 JAN 11
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Don: 245lbs, 125lbs, 295lbs Total: 665 lb
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Don: 245lbs, 125lbs, 295lbs Total: 665 lb
14 January 2011
WOD 14 JAN 11
Five rounds of:
20 CrossFit Sit-ups
5 Push jerk
Post your load and time:
CrossFit Oahu in Hawaii
20 CrossFit Sit-ups
5 Push jerk
Post your load and time:
CrossFit Oahu in Hawaii
12 January 2011
WOD 13 JAN 11
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups
Post rounds.
Row 250 meters
25 Push-ups
Post rounds.
11 January 2011
WOD 12 JAN 11
Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps
Post your time
Scaled
12 Pull-ups
12 Dips
30 Wallball shots,
12 Elevated Push-up (Use bench)
95 pound Powe clean, 15 reps
Post your time
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps
Post your time
Scaled
12 Pull-ups
12 Dips
30 Wallball shots,
12 Elevated Push-up (Use bench)
95 pound Powe clean, 15 reps
Post your time
09 January 2011
WOD 08 JAN 11
REST
Health can now be concisely and precisely defined as increased work capacity across broad time, model, age domains.
Level 1 Certification at CrossFit Oahu, Hawaii. Pic w/ Coach Glassman "Founder of CrossFit"
Health can now be concisely and precisely defined as increased work capacity across broad time, model, age domains.
Level 1 Certification at CrossFit Oahu, Hawaii. Pic w/ Coach Glassman "Founder of CrossFit"
08 January 2011
WOD 08 JAN 11
Rest
MSG Glass and I are attending PI conference at Hawaii next week. Its 80 degrees here. Also I'll be attending CrossFit Level 1 Certification at CrossFit Oahu this weekend.
See you after the four day weekend on 19 JAN 11.
MSG Glass and I are attending PI conference at Hawaii next week. Its 80 degrees here. Also I'll be attending CrossFit Level 1 Certification at CrossFit Oahu this weekend.
See you after the four day weekend on 19 JAN 11.
06 January 2011
WOD 07 JAN 11
AMRAP in 20 min of:
Cindy + 400
5 Pull-ups
10 Push-ups
15 Air Squats
400M Row
Post your rounds
Steve: 6rds 5-10-15-154m
Don: 5rds 5-10-15-140m
Derek: 4 rds 5-10-15-300m
Cindy + 400
5 Pull-ups
10 Push-ups
15 Air Squats
400M Row
Post your rounds
Steve: 6rds 5-10-15-154m
Don: 5rds 5-10-15-140m
Derek: 4 rds 5-10-15-300m
WOD 06 JAN 11
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Don: 6:16 (PR)
Glass: 7:32 (PR)
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Don: 6:16 (PR)
Glass: 7:32 (PR)
05 January 2011
WOD 05 JAN 11
Front Squat Reps 3-3-3-3-3
Post loads.
Chris: 185-195-205-215-235(2,F)
Steve: 135-135-165-175(2,F)-175(1,F)
Don: 135-155-185-205(1,F)-185
Newcomers
Fility 25's
25 Burpees
25 Push Press 45lbs
25 feet Lunges
25 Box Jump 20in
25 Knees to elbows
25 Double Unders
25 Wall Ball
25 Back extention
25 Jumping Pull-ups
25 Kettle Bell swing
Don: 12:13
Derek: 17:02
Brandi: 17:44
Li: 17:50
Post loads.
Chris: 185-195-205-215-235(2,F)
Steve: 135-135-165-175(2,F)-175(1,F)
Don: 135-155-185-205(1,F)-185
Newcomers
Fility 25's
25 Burpees
25 Push Press 45lbs
25 feet Lunges
25 Box Jump 20in
25 Knees to elbows
25 Double Unders
25 Wall Ball
25 Back extention
25 Jumping Pull-ups
25 Kettle Bell swing
Don: 12:13
Derek: 17:02
Brandi: 17:44
Li: 17:50
04 January 2011
WOD 04 JAN 11
3 rounds for time of:
Run 400 meters (Four times X follow outside blackline of CFH Basketball Court)
30 Overhead squats, 75 pounds
21 Pull-ups
Post time to comments.
Chris: 16:03 Rx'd
Don: 17:08 Rx'd
Glass: 18:12
Derek: 19:05, (1.5 Rds, rest Air Squat)
Brandi: 18:03, (Air Squats)
Li: 19:30, (Air Squats)
Welcome Brandi and Li.
Thanks to CrossFit Yongsan, We were able to bring the weights out into basketball court.
Run 400 meters (Four times X follow outside blackline of CFH Basketball Court)
30 Overhead squats, 75 pounds
21 Pull-ups
Post time to comments.
Chris: 16:03 Rx'd
Don: 17:08 Rx'd
Glass: 18:12
Derek: 19:05, (1.5 Rds, rest Air Squat)
Brandi: 18:03, (Air Squats)
Li: 19:30, (Air Squats)
Welcome Brandi and Li.
Thanks to CrossFit Yongsan, We were able to bring the weights out into basketball court.
03 January 2011
WOD 03 JAN 11
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Post rounds completed to comments.
Courtesy of CrossFit HQ
Chris: 8 Rounds + 10 Push Press, 10 KB Swings (Rx'd)
Glass: 8 Rounds + 4 Push Press (Rx'd)
Steven: 7 Rounds + 10 Push Press, 10 KB Swings, 5 Box Jumps (115lb PP, 45lb KB)
Don: 9 Rounds +5 Push Press (115lb 1 rds 95lb x rest, 45lb KB)
Derek: 6 Rounds + 10 Push Press,10 KB Swings, 5 Box Jumps (95lb 2rds ,65lb rest, 35lb KB)
Kay: 8 Rounds (45lb PP, 35 KB)
Rx'd
STB-K Hooah "CrossFit"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Post rounds completed to comments.
Courtesy of CrossFit HQ
Chris: 8 Rounds + 10 Push Press, 10 KB Swings (Rx'd)
Glass: 8 Rounds + 4 Push Press (Rx'd)
Steven: 7 Rounds + 10 Push Press, 10 KB Swings, 5 Box Jumps (115lb PP, 45lb KB)
Don: 9 Rounds +5 Push Press (115lb 1 rds 95lb x rest, 45lb KB)
Derek: 6 Rounds + 10 Push Press,10 KB Swings, 5 Box Jumps (95lb 2rds ,65lb rest, 35lb KB)
Kay: 8 Rounds (45lb PP, 35 KB)
Rx'd
STB-K Hooah "CrossFit"
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