WOD 24DEC11

Work on squat and overhead squat

Air Squat Demo w/explanation
Squat Demo


For those spanish speaking crossFitters click below link.

Overhead Squat Demo in Spanish

WOD 22DEC11

Push Jerk
1-1-1-1-1

WOD
"Cindy"
As many rounds as possible in 10 minutes

5 Pull-ups
10 Push-ups
15 Air Squats

Post your rounds
King: 8 rds, Creamer: 8 rds, Reineke: 7 rds, Shober: 9 rds,

Finisher:

Muscle-ups Foundation

WOD 21DEC11

Three rounds for time of:
Row 1000 meters
Run 800 meters


Post your time:

WOD 20DEC11

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Compare to 08JUN11

Ed: squat 365, Press 175, Deadlift 405. Total 945lbs
Don: Squat 235, Press 120, Deadlift 315. Total 670lbs
Angel: Squat 155, Press 115, Deadlift 265. Total 535lbs
Myron: Squat 195, Press 115, Deadlift 285. Total 595lbs




First Try of "crossFit Total" of 945 lbs.

WOD 19DEC11

Push Press
3-3-3

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Post your time:
King: 14:22, Creamer: 14:59, Reineke: 15:16, Soto: 15:35

WOD 15-16 DEC

REST

Fight Tonight CrossFit at CFH started 0900 Saturday class, visit Ken and Scott.

WOD 16DEC11

Team WOD

AMRAP in 15 minutes:

200 Meter Row
65lbs Thrusters
Toe to Bar

Post your team total:

KWM: 296
CRS: 276
GBS: 279

Due to OPS company formation, We;ll link up at the CFH at 0615

WOD 15DEC11

Namsan Tower Run

WOD 14DEC11

"Elizabeth"
For times
Clean 135 lbs
Ring Dips

21-15-9 reps

Bell 12:05 95lbs
Rivet 13:45 65 lbs
Giff 15:06 Rx
Soto 15:15 65lbs
Schober 15:15 95/Rx
King 13:18 115lbs
Watson 13:30 95lbs
Macalintal 12:30 65lbs

WOD 13DEC11

Clean:
1-1-1-1-1-1

WOD
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments
Gifford: 185-195-205-215-
King:135-155-175-185-195(F)-190(1XF)-185(1XF)155-165-185(F)
Peterson: 135-185-205-210-215-220-225(1XF)-205-210-215

WOD 12DEC11

WOD
Five rounds for time of:
Box Jump 15 reps 24in
Deadlift 155 pounds, 7 reps

Post your time:
Gifford: 5:32
King: 6:19
Watson: 7:20
Reineke: 7:20
Rivet: 9:09
Soto: 10:24

WOD 09DEC11

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Post total time to comments.

WOD 07DEC11

Back Squat

3-3-3-3-3 reps

WOD 06DEC11

Shoulder Press (Max)
1-1-1-1-1-1-1

Soto 135lb, King, 120lb, Peterson 125lb, Myers 95lb

WOD
Three rounds for Time of

400M Run
45lb Kettle bell swing, 15 reps
Pull-ups, 15 reps

WOD 05NOV11

Overhead squat
1-1-1-1-1-1-1

WOD
Complete many rounds as possible in 20 min
Row 250 meters
25 push-ups

Post your loads and time:

Average 7 Rounds

WOD 03-04 DEC11

REST


"ALOHA"

WOD 02DEC11

Team WOD
Complete as many rounds as possible in 15 minutes of

Kettlebell swing, 35lB
Wallball, 20lB
Run 100 meters