Squat 5-5-5
WOD
AMRAP in 12 minutes of:
10 Pull ups
15 GHD sit ups
20 Walking lunges
Post weight and time to comments
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Friday, January 16
WOD: Rounds of 50-35-20 for time of
Wall ball shots
Pull ups
Post time to comments
Thursday, January 15th
Diane
21-15-9
Deadlift (m225,w155)
Hand stand push ups
Post time to comments.
Wednesday, January 14th
CrossFit...if this guy can do it, anyone can!
Come by the gym, drop us a line, or give us a call to set up your fundamentals lessons with one of our CrossFit certified trainers. We are here for you!
Overhead Squat: 5
WOD
Nancy
5 rounds for time of:
Run 400
15 OHS (m95, w65)
Post time to comments
Tuesday, January 13th
WOD
5 rounds of:
Max body weight bench press
Max Pullups
Post reps to comments
Monday, January 12th
Squat 5-5-5
3 rounds for time:
15 burpees
15 Sumo Deadlift High-pulls
-men: 1.5pood
-women: 1pood
15 Knees to elbows
Post weight and time to comments.
(Great job to James, Erwin, and Fox for rockin that WOD! You guys killed it!)
Thursday, January 8th
Deadlift
3 rounds for time of:
Run 400
10 GHD Situps
12 Chest to bar pullups
Post weight and time to comments.
Wednesday, January 7th
WOD
Front Squat 5-5-5
AMRAP in 12 minutes of:
5 Thruster
7 Hang Power Clean
10 Sumo Deadlift High Pull
Men 95lbs
Women 65lbs
Post time and weight to comments.
Tuesday, January 6th
Watch out! It's a Papa Bear sighting!
WOD:
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Post weights to comments...or else Papa Bear will get you.
Monday, January 5th 2009
Now that's intensity!
WOD
Squat 5-5-5
3 rounds for time
21 wall ball (20m/14w)
15 knees to elbows
9 hand stand pushups
post weight and time to comments
Also, this information was just released today about the 2009 CrossFit Games, Southern California Qualifiers:
Tax day, seriously
