5/1/2010

5/1 Sessions at 7,8,9,10,11

*****REMEMBER!!! WE HAVE THE PARTY TONIGHT AT THE GYM AT 7 PM, FOR ULRIKA'S B DAY!!!! ALL CROSSFITTERS WELCOME

The rain is ruining my perfect crazy hard wod.... im still going to try and go through with it, but we will see....

4 rds

Run 800 M, every 200m, stop and do 10 air squats

20 Squat Clean Thrusters 135/85

20 Pullups

4/30/2010

4/30

Rest Day

4/29/2010

4/29 Sessions at 5.15,6.15,7:00,11.30,4.30,5.30,6.30 'Diane's got legs' Run 400 M Sets of 21-15-9 Dead Lift 225/155 Handstand pushups Run 400 M so..... hopefully you saw the invite to Ulrikas B day party that we are having at the gym on Sat night. Since there is a good chance Sat night will turn into Sun morning, we are going to have an impromptu rest day on Sunday. But.... this also means that Saturdays workout will be a doozy. Then we all get to sleep off the good times we will have Sat night on Sunday morning. Monday we will start with a regular cycle. HOPE TO SEE EVERYONE AT THE GYM ON SATUR ....DAY and NIGHT!

4/28/2010

4/28 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30

"Fran"

Sets of 21-15-9

Thrusters 95/65

Pullups

4/27/2010

4/27 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30

8 rds

Run 400 M

Rest one minute

Scored by total time

4/26/2010

All CrossFitters are invited!!! 4/26 Rest Day

4/25/2010

angry angry Scott.... 4/25 Sessions at 8,9,12,1,2 Push Jerk 5-5-3-3-1-1-1 Then, at 80 % of your one rep max, a push jerk ladder. ill explain tomorrow.

4/24/2010

4/24 Sessions at 7,8,9,10,11 a CrossFit 101 session will be held at 12, HIGHLY recomended to anyone new to the program in order to better learn many of the basic moves.

Barbara

5 rds

20 Pullups

30 Pushups

40 Situps

50 Squats

Rest three minutes inbetween each round

4/23/2010

4/23 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30

3 rds for time

15 HPC 135/95

15 Burpees

rest 3 minutes

repeat at 7 reps each

4/22/2010

4/22

Rest Day

4/21/2010

4/21 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30

'The Widowmaker'

If you dont know what it is, I wont ruin the suprise.

dont worry, there is not running.

4/20/2010

4/20 Sessions at 5.15,6.15, 7 ,11.30,4.30,5.30,6.30

25 Min AMRP

15 Cousins (thank you bryce)

Run 400 M

4/19/2010

4/19 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30

*****Beginner Friendly******

For Time

21 Dead Hang Pullups

then, 10 rds of

7 Squating box jumps 24/20

run to the grass,

then 21 more Dead Hang Pullups

a total of 42 pullups only.......easy.....

4/18/2010

4/18 Rest Day!

4/17/2010

4/17 Sessions at 7,8,9,10,11

Fundamentals class at 11:45. Recommended class for new members and those interested in joining CF.

For time.....

21,18,15,12,9,6

Pullups

Situps

100 ft. of lunges

Last done: Dec. 31

4/16/2010

4/16 Sessions at 5.15,6.15,7:00,11.30,4.30,5.30,6.30

Holland will be doing measurements/ body fat from 4-4.20 the session starts at 4.30, and she is leading it.....

Also, if you are new, please consider the CrossFit 101 session on Sat at 11.45. This is a great chance to get more aquainted with the moves that we do daily but do not have the time at every session to give you detailed instruction.

20 AMRP

12 Power Snatches 65/45

10 Pushups

Last done on Nov 6th

4/15/2010

4/15 Sessions at 5.15,6.15,7:00,11.30,4.30,5.30,6.30

so... if you want to have your measurments taken by Holland, she will be doing them tomorrow from 11-11.20, and Friday from 4-4.20. Remember that classes start at 11.30 and 4.30....

Back Squats

Sets of

5-5-5-10-10-10-50

4/14/2010

4/14

Rest Day!!!

4/13/2010

4/13 Sessions at 5.15,6.15,7:00,11.30,4.30,5.30,6.30

Last done on Feb 12

5 Wall Balls, 5 SDHP 55/65

10,10

20,20

40,40

20,20

10,10

5,5

4/12/2010

4/12 Sessions at 5.15,6.15,7:00,11.30,4.30,5.30,6.30

* please note that the 7.15 has become 7

5 rds of

15 Pullups

10 ft of wall walks

5 Handstand pushups

then, the beep test.

4/11/2010

4/11 Sessions at 8,9,12,1,2

'DT'

5 rds

12 Deadlifts

9 HPC

6 Push Jerks

155/115 lbs

4/10/2010

Rest Day

4/9/2010

4/9 Sessions at 5.15,6.15,!!!!!7:00!!!!!!,11.30,4.30,5.30,6.30

*note that the 7.15 has become 7*

so.... almost didnt post this, bc i like it when people come into the gym....but i guess ill risk it.

heck of a name for this wod huh?

Run 1600 M

Rest 3 Min

Run 1200 M

Rest 2 Min

Run 800M

Rest 1 Min

Run 400 M

4/8/2010

The process of a Muscle Up

4/8/2010 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

'Tabata Style'

GHD Situps

Ring Dips

KB Swings

Box Jumps

Squats

*Last Done on Feb 5th

4/7/2010

4/7 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

Front Squat 3-3-3-3-3

then....

3 rds of 15 Front Squats at 95/65

amd 15 pullups

4/6/2010

4/6

Rest Day

4/5/2010

4/5 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

The Filthy 50

4/4/2010

4/10 *Easter Sessions!* at....7,8,1,2,3

'Grass Stains'

10 Burpees on the grass

15 Deadlifts in the gym 135/95

As many rounds possible in 20 min

4/3/2010

4/3 Sessions at 7,8,9,10,11

"Ugly Sandwich"

Run 800 M

100 Thrusters 95/65

100 Situps

Partition as needed

Run 800 M