For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
Post your time:
25 February 2011
23 February 2011
WOD 24 FEB 11
"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.
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.
22 February 2011
WOD 23 FEB 11
Deadlift 3-3-3-3-3 reps
Post loads:
Anthony: 225-250-275-300-325
Glass: 225-250-275-300-325
Steve:225-255-275 1xF-255 1xF-245
Don: 205-225-245-275-285(F)1Xea
Major benchmarks would certainly include bodyweight,
twice bodyweight, and three times bodyweight deadlifts
representing a “beginning,” “good,” and “great” deadlifts
respectively.
Post loads:
Anthony: 225-250-275-300-325
Glass: 225-250-275-300-325
Steve:225-255-275 1xF-255 1xF-245
Don: 205-225-245-275-285(F)1Xea
Major benchmarks would certainly include bodyweight,
twice bodyweight, and three times bodyweight deadlifts
representing a “beginning,” “good,” and “great” deadlifts
respectively.
21 February 2011
WOD 22 FEB 11
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Compare to 14FEB11
Chris: 18 Rds + 5 Pull-ups
Glass: 18 Rds + 5 Pull-ups
Don: 17 Rds + 5 Pull-ups + 10 Push-up + 13 Squats
Anthony: 11 Rds +5 Pull-ups + 10 Push-ups + 8 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your rounds
Steve: 10 Rounds + 5 HSPU (Green) + 1 OLS (Green)
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Compare to 14FEB11
Chris: 18 Rds + 5 Pull-ups
Glass: 18 Rds + 5 Pull-ups
Don: 17 Rds + 5 Pull-ups + 10 Push-up + 13 Squats
Anthony: 11 Rds +5 Pull-ups + 10 Push-ups + 8 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your rounds
Steve: 10 Rounds + 5 HSPU (Green) + 1 OLS (Green)
WOD 21 FEB 11
President's Day WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Steve: 14:36 Rx (width of basketball court)
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Steve: 14:36 Rx (width of basketball court)
18 February 2011
WOD 18 FEB 11
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post your time:
Steve B: 11:48
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post your time:
Steve B: 11:48
17 February 2011
WOD 17 FEB 11
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Glass: 38:24 (45lb KB)
Don: 39:51 (45lb KB)
Hur: 42:17 (25lb KB)
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Glass: 38:24 (45lb KB)
Don: 39:51 (45lb KB)
Hur: 42:17 (25lb KB)
15 February 2011
WOD 16 FEB 11
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
Don: 17:25
Glass:19:31
Newbies:
10 Rounds for Time:
10 Burpees
5 Pull-ups
Hur: 16:30 (Green Band)
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
Don: 17:25
Glass:19:31
Newbies:
10 Rounds for Time:
10 Burpees
5 Pull-ups
Hur: 16:30 (Green Band)
WOD 15 FEB 11
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds
Post your loads:
Don: 35-40-45-50-55lbs
Glass: 40-45-50-55-60lbs
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds
Post your loads:
Don: 35-40-45-50-55lbs
Glass: 40-45-50-55-60lbs
13 February 2011
WOD 14 FEB 11
Valentine's Day WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post your rounds:
Steve B: 16 rounds
Anthony: 10 rounds +5pullups (deadhang pullups,purple band)
Kay: 9 rounds +5pullups (purple band,green band)
Great Job Steve
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post your rounds:
Steve B: 16 rounds
Anthony: 10 rounds +5pullups (deadhang pullups,purple band)
Kay: 9 rounds +5pullups (purple band,green band)
Great Job Steve
12 February 2011
WOD 12,13 FEB 11
Rest
“The squat magically cures knee pain if you squat correctly,” Kelly Starrett told participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009. Starrett is the owner of San Francisco CrossFit and a Doctor of Physical Therapy.
“The squat magically cures knee pain if you squat correctly,” Kelly Starrett told participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009. Starrett is the owner of San Francisco CrossFit and a Doctor of Physical Therapy.
10 February 2011
WOD 11 FEB 11
Team WOD
For time of:
1.5 pood Kettlebell swing, 315 reps
95 pound Power clean, 315 reps
315 Box jumps, 24" box
Post teams time
Team A: 30:32 Li, Steve C, Glass
Team B: 30:46 Brandi, Anthony, Don
For time of:
1.5 pood Kettlebell swing, 315 reps
95 pound Power clean, 315 reps
315 Box jumps, 24" box
Post teams time
Team A: 30:32 Li, Steve C, Glass
Team B: 30:46 Brandi, Anthony, Don
WOD 10 FEB 11
3 Mile Run
Post time:
Don: 21:40
Glass:24:42
Anthony: 34:13
We'll do the team WOD on Friday.
Post time:
Don: 21:40
Glass:24:42
Anthony: 34:13
We'll do the team WOD on Friday.
08 February 2011
WOD 09 FEB 11
"Ledesma"
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups / elevated push-ups
10 Toes to Bar
15 reps, Medicine ball cleans, 20lbs
Post your rounds:
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.
Chris: 6 + 5 hand stand push-up (RX) 45 lb bar clean
Glass: 5 (RX) 45lb bar clean
Li: 6 Elevated push-up
Brandi: 5 Elevated push-up
Kay: 5 Elevated push-up
Anthony: 4 Elevated push-up
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups / elevated push-ups
10 Toes to Bar
15 reps, Medicine ball cleans, 20lbs
Post your rounds:
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.
Chris: 6 + 5 hand stand push-up (RX) 45 lb bar clean
Glass: 5 (RX) 45lb bar clean
Li: 6 Elevated push-up
Brandi: 5 Elevated push-up
Kay: 5 Elevated push-up
Anthony: 4 Elevated push-up
07 February 2011
WOD 08 FEB 11
"Karen"
For time:
150 Wallball shots, 20 pound ball
POST time:
Steve: 6:09
Don: 6:26
Glass: 6:52
Li: 8:28
Anthony: 8:45
Kay:11:13
For time:
150 Wallball shots, 20 pound ball
POST time:
Steve: 6:09
Don: 6:26
Glass: 6:52
Li: 8:28
Anthony: 8:45
Kay:11:13
02 February 2011
WOD 03 FEB 11
Lunar New year WOD
Team WOD
AMRAP in 15 min
45lb plate carry 50 meter (25lb women)
Wall Ball Shots
Sumo Deadlift Highpull (75/45)
Team A: Glass, Li, Eric (380, 152 Total:532)
Team B: Don, Brandi,Anthony (305, 175 Total: 480)
Enjoy your Four-day weekend and We'll see you on Tuesday.
Team WOD
AMRAP in 15 min
45lb plate carry 50 meter (25lb women)
Wall Ball Shots
Sumo Deadlift Highpull (75/45)
Team A: Glass, Li, Eric (380, 152 Total:532)
Team B: Don, Brandi,Anthony (305, 175 Total: 480)
Enjoy your Four-day weekend and We'll see you on Tuesday.
01 February 2011
WOD 02 FEB 11
"FRAN"
21-15-9
95 pound Thruster
Pull-ups
Post your time:
Compare to 06JAN11
Don: 6:43 (Rx)
Steve: 6:53 (Rx)
Glass: 8:27 (Rx)
James: 7:20 (95,65,65)
Derek: 8:56 (75,65,65)
Sanae: 9:48 (65,55,45)
Daniel: 6:44 (65)
Anthony: 8:48 (65)
Li: 7:40 (55,55,45)
Kay:9:29 (45, Green)
Brandi:9:49 (45 Blue)
Freida: 10:00 (15,Blue)
21-15-9
95 pound Thruster
Pull-ups
Post your time:
Compare to 06JAN11
Don: 6:43 (Rx)
Steve: 6:53 (Rx)
Glass: 8:27 (Rx)
James: 7:20 (95,65,65)
Derek: 8:56 (75,65,65)
Sanae: 9:48 (65,55,45)
Daniel: 6:44 (65)
Anthony: 8:48 (65)
Li: 7:40 (55,55,45)
Kay:9:29 (45, Green)
Brandi:9:49 (45 Blue)
Freida: 10:00 (15,Blue)
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