Thursday April 1 2010

"Diane"

21-15-9 reps of:
Deadlift 225
Handstand push-ups

Wednesday March 31 2010

Amrap
20 Minutes
6 Snatch @ 3/4 Max
run 100M
6 dead Lifts 275/235

Tuesday March 30 2010

Seven rounds for time of:

185/125 pound Front squat, 3 reps
15 Push Ups

Robb Wolf Podcast - All your nutrition needs.

Robb Wolf-Paleo Podcast

Monday March 29, 2010

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups

Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

SundayMarch 28 2010

6 rounds of:

30 squats
10 Pull Ups (chest to bar)
5 Clean and Press 155#

Saturday March 27 2010

10-9-8-7-6-5-4-3-2-1

Chest-to-bar pull-up
Box jump, 30 inch box
Sit Ups

Happy Easter Week end everyone.

Hours for the holiday week end.
Friday-7:00 A.M/Noon.
Saturday-10:00 A.M
Sunday-Closed
Monday-Noon.

CrossFitter of the month award goes to Chris Sinclair. Went Paleo about 1 month ago. Down 16 pounds! CONGRATULATIONS BIG GUY.

I will be counting votes on the CD contest tomorrow. Stay Tuned

We are launching our first official Boot Camp on April 12 th.

It will run M W F from 7 - 8 a.m.

The Element CrossFit Challenge is set for June 26-27th Mark this on your calendar! It is a fun event.

Tuesday March 23 2010

3 rounds of:

275 Dead Lift

50 Double Unders

Saturday March 20 2010

2 rounds of:

50 Double Unders

40 Box Jumps

30 K2E Rings

10 Snatch 135/85

5/3 Muscle Ups

100 M weighted run

Friday March 19 2010

AMRAP 12 Minutes

5 x D/L 235/150

10 Pull Ups

5 Ring Dips

Thursday March 18 2010

Overhead Squats
1 1 1 1 1 1 1

March 17, 2010

5 rounds of:

30 Second L sit-if you have to break it up…

30 Jumping Squats 135/95

30 Double Unders

Tuesday March 16 2010

21 18 15 12 9 6 3
Push Press
SDHP
95/65

Monday March 15 2010

Max Rounds in 20 minutes of:

5 Wall Ball

10 Box Jumps

15 Double Unders

20 KB Swings

Sunday March 14 2010

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Saturday March 13 2010

3 Envelopes.

Friday March 12 2010

7 Rounds of:

Sprint 100 M

10 Burpies

15 Box Jumps

Thursday March 11 2010

Cindy!

Max rds 20 min of:

5 Pull Ups

10 Push Ups

15 Squats

Wednesday March 10 2010

All I am going to say about it is.  Happy 50th Birthday Susan!

Tuesday March 9 2010

Complete as many rounds as you can in 5 minutes of:

• 3 Handstand push-ups


• 6 Sumo deadlift high pulls (boys: 75#; girls: 55#)
  

Rest  2 minutes

Complete as many rounds as you can in 5 minutes of:

• 4 Thrusters (boys: 75#; girls: 55#)


• 8 Pull-ups
  

Rest  2 minutes

Complete as many rounds as you can in 5 minutes of:

• 5 Kettlebell swings (boys: 32kg; girls: 24kg)


• 10 Wall Ball ( boys 20#,girls,10#)

Monday March 8 2010

21 15 9

Hollow Rock

Push Ups

Power cleans @ 75% of 1RM

Sit Ups

Noon Classes M W F - NO 7 A.M On Monday March 15.

Personal records from March 8 - 15

Sam 21 Strict Push Ups, 3 ring dips

Al 20 Double Unders

Tracey 52 Double Unders

Mike HSPU Paralettes

Shannon 30 D/U's

Adam 71 D/U's 1  rope climb

Steph 100 HPC

Sunday MARCH 7 2010

5 HSP

10 SDHP, 75#

5 OHS, 75#

10 HPC, 75#

Max rounds in 20 minutes

Saturday March 6 2010

No class today. We are having the self defence seminar today Sat March 6, 12 - 4 Come and join us it will be fun.

WOD - Run 2 k. Do 25 Burpies at the start at 1/4, 1/2, 3/4 and finish.

Friday March 5 2010

Happy Friday!

Congrats. It has been a solid week.

Olympic Lifting day. Open Gym for all classes. Criteria is that you PR on an Olympic Lift.

Thursday March 4 2010

Bench Press

3 3 2 1 1

Then  25 reps of standing long jump across the gym to 3 burpie pull ups If your hands are a mess do 5 Burpies . Lunge back.

Wednesday March 3 2010

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Tuesday March 2 2010

5 rounds of:

12 Thrusters (115#)

12 Pull Ups