WOD - 20100816

"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.


Post time for each of five rounds to comments.

Sorry folks, no morning classes for the next couple of weeks unless someone else steps up...i'm going on vacation.  1700 should still be good, but watch comments and see if anyone changes the times.  i won't post meeting times until i get back, you'll have to coordinate on your own.

Good luck...3...2...1...GO!

WOD - 20100815

Mr. Cherry Picker :p

"Isabel"

For time:

Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Followed by - 

300 Double Unders for time

Post times and Isabel load to comments. 

i'll be at the Northside at 1600...Tony, i got your rings!

WOD - 20100814

Deadlift
1RM

Warm up and then find your 1RM Deadlift

Followed by

One Up-Hands Up-Push Ups

Perform one up push ups every 30 seconds until failure...push up standard will be to lift both hands off the ground between every rep (ala The Games).  So it's 1 push up in the first 30 seconds, 2 push ups in the next 30 seconds, 3 push ups, and so on til you can't complete the required number of reps in 30 seconds.

i'll be at the Northside Gym at 0900.

Post Deadlift weight and Push Up rounds to comments.

Tony, any chance we can get bars from the HAWC for Sunday?

WOD - 20100813

Hypnos and his mother Nyx (Goddess of Sleep)

Rest Day!

WOD - 20100812

This used to be a chicken - Paleo = Fun!

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

That means full squat cleans :-)

i'll be at the Hardstand at 0600, but no 1700 for me i don't think, sorry folks.  There should be coaches available however.

Scale to ring push ups or regular push ups.
Post time to comments.

WOD - 20100811

Frantastic!

Overhead Squat

1RM

Warm up then find your 1RM Overhead Squat.

i'll be at the hardstand at 0600 and 1700, but i'll have to leave at 0630 from the morning class.  If you can get there early and be warmed up and ready to start lifting at 6, we should be okay.

Sorry for the late post.

Post weights to comments.

WOD - 20100810

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg/12kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45lbs
50 Good Morning, 45lbs
50 Wall ball shots, 20lb/14lb ball
50 Burpees
50 Double unders


i'll be at the Hardstand gym at 0600 and 1700.


Post time to comments.


Who's got rings they can bring in for Wednesday's workout??

WOD - 20100809

Rest Day

Is ice cream on a cheat day going to kill you!?!?!?!?

WOD - 20100807

Are we getting t-shirts or not!?!?!?

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

I'll be at the Northside at 0900...the is NO time limit to this WOD.  Rest as much as you want in between all sets.

Post reps for both exercises in all rounds.

WOD - 20100806

Clean and Jerk
1RM

Warm up then you will have 20 mintues to find your 1RM Clean and Jerk.  This is a full squat clean with either a push jerk or split jerk...it's up to you.  Go until you miss a 'reasonable' amount of times.

Followed by - 

Courtesy of USCrossFit

"Karen"

150 Wall Balls for time

Men use 20lb and women use 14lb medicine balls.  There will be a 15 minute time limit for this WOD.

Post C&J weight and Karen time to comments.

I'll be at the Hardstand at 0600 and 1700.

 

WOD - 20100805

Rest Day

WOD - 20100804

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

Post time to comments.

Don't like CrossFit?  Sit on it.

i'll be at the Hardstand at 0600 and 1730...please notice that's 1730 as i am going to the grand re-opening of the theater to see Shrek with my sons...aaaaaayyy!

WOD - 20100803

Pan Seared Sirloins - Grass fed and organic of course :-)

"Cindy"

As Many Rounds As Possible in 20 minutes of

5 Pull Ups

10 Push Ups

15 Squats

Post rounds/reps to comments.

i'll be at the Hardstand at 0600 and 1700...see ya there

WOD - 20100802

"CrossFit Total"

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

Post total to comments

The Beck Row Annex

i'll be at the NORTHSIDE at 0600 and 1700 if you need help...even with two squat racks, we'll have to share...it might be difficult to get everyone done inside of an hour if the classes are large so please warm up on your own and be ready to go at class time...thanks