Amazing after talking to a great friend the other day and reflecting on our converstion, it is amazing to see how far we have come in our training programming. We went from graduating college and using exercises that we thought were so creative and balance oriented to completing our own programs and now using only functional exercises. We are now back to the true old school exercies that every great athlete uses and we have gotten away from the creative exercises. Now we use the old school exercises and apply our creativity to our programing. Truly interesting to see how in a short time period how much your thought process changes all depending on your experience. Thanks for the conversation and reflection.
WOD
Conditioning
BW squats (100,75,50,25)
Push-ups (50,40,30,20)
Jump Rope(100,100,100,100)
1 Min Break
BW Lunges (100,75,50,25) Total
Pull-ups (30,25,20,15)
Run 400M (For Time)
1 Min Break
Wednesday, December 19, 2007
Tuesday, December 18, 2007
12-18-07
Why do you think people have such a tough time sticking with exercise? People know it is one of the greatest things for the body and yet it is one of the things people have the hardest times sticking with. Eating bad, watching tv, being sedintary is so popular even though people know it is what causes health issues. Why is this that the good things are hard to commit to while the bag things are easy to commit to?
WOD
10 Thrusters (75)
15 Jumping Pull-ups
20 Box Jumps (28inch)
As many rounds as possible in 20 minutes
WOD
10 Thrusters (75)
15 Jumping Pull-ups
20 Box Jumps (28inch)
As many rounds as possible in 20 minutes
Thursday, December 13, 2007
12-13-07
REST DAY
I always wonder if people think before they speak? I guess some people's glass is always half empty! Thats a shame because they have no idea what they are missing out on in life. There are hard times and easy times, but no matter what time you are having it all comes down to attitude! Look at your attitude towards different objects in life and see how consistent your attitude is. Compare the objects that you are successful at and the objects that you are not so successful at and see how your attitude differs between the two. Be honest with yourself and put your attitude in check!
I always wonder if people think before they speak? I guess some people's glass is always half empty! Thats a shame because they have no idea what they are missing out on in life. There are hard times and easy times, but no matter what time you are having it all comes down to attitude! Look at your attitude towards different objects in life and see how consistent your attitude is. Compare the objects that you are successful at and the objects that you are not so successful at and see how your attitude differs between the two. Be honest with yourself and put your attitude in check!
Wednesday, December 12, 2007
12-12-07
Holiday is right around the corner. Amazing at the gym you truly see who wants to achieve there goals. It is deeper inside them. No excuses, just discipline and desire to have something most people want.
WOD
Lunge Work
400 M Walking Lunge
D-Ball Mile
(You choose Weight)
Post time and comments.
"F*ck Excuses!!"
WOD
Lunge Work
400 M Walking Lunge
D-Ball Mile
(You choose Weight)
Post time and comments.
"F*ck Excuses!!"
12-11-07
Motivation: What keeps you wanting more?
Read an article the other day about it and it talked about, "Getting people to do what they want to do, not have to do." I disagree with thist statement. Sometimes what you want to do and have to do are two totally different things. I guess in reality as long as you are satisfied with the results that "with what you want to do" then there is no problem. If you expect different results with that effort you are kidding yourself. Be honest with yourself and your effort! Make sure you realize that what you put in is what you get. How deep is your will to achieve something that you have to do in order to achieve your goals?
WOD
For Time
35-25-15
Burpees
Box Jumps (36in)
Knees Elbows
Push-ups
400Meter run
Thrusters (95)
"Get Some"
Read an article the other day about it and it talked about, "Getting people to do what they want to do, not have to do." I disagree with thist statement. Sometimes what you want to do and have to do are two totally different things. I guess in reality as long as you are satisfied with the results that "with what you want to do" then there is no problem. If you expect different results with that effort you are kidding yourself. Be honest with yourself and your effort! Make sure you realize that what you put in is what you get. How deep is your will to achieve something that you have to do in order to achieve your goals?
WOD
For Time
35-25-15
Burpees
Box Jumps (36in)
Knees Elbows
Push-ups
400Meter run
Thrusters (95)
"Get Some"
Monday, December 10, 2007
12-10-07
Did some shoulder and post. chain work. Hams are still sore, shoulders recoverd. Also some pullups, squats and footwork. All pretty sloppy. Spin and Ran this weekend. Felt week, but the begining is always the hardest.
"IF YOU WANT SOMETHING, GO GET IT"
WOD
3 rounds of mile running fight
Run one mile as fast as can
One minute rest
Run one mile as fast as can
One minute rest
Run one mile as fast as can
Listen for the bell.
Try to run each mile faster as you proceed through the rounds. "GET SOME"
Post times of each mile.
"IF YOU WANT SOMETHING, GO GET IT"
WOD
3 rounds of mile running fight
Run one mile as fast as can
One minute rest
Run one mile as fast as can
One minute rest
Run one mile as fast as can
Listen for the bell.
Try to run each mile faster as you proceed through the rounds. "GET SOME"
Post times of each mile.
Thursday, December 6, 2007
Friday, September 14, 2007
Thursday, September 13, 2007
Thursday September 13, 2007
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Post time to comments.
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Post time to comments.
Wednesday, September 12, 2007
Tuesday September 11, 2007
Three rounds for time of:
50 Pull-ups
185 pound Deadlift, 21 reps
Post time to comments.
50 Pull-ups
185 pound Deadlift, 21 reps
Post time to comments.
Monday September 10, 2007
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Friday, September 7, 2007
Friday September 7, 2007
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Thursday, September 6, 2007
Thursday September 6, 2007
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Wednesday September 5, 2007
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments
Monday September 3, 2007
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Monday, August 27, 2007
Sunday August 26, 2007
"Fran"
Three rounds,
21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Three rounds,
21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Friday August 24, 2007
Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups
Post time to comments
50 Squats
30 Pull-ups
15 Handstand push-ups
Post time to comments
Tuesday, August 21, 2007
Tuesday August 21, 2007
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments
TAKE A GOOD LONG LOOK AT MIKE VICK. POOR DECISIONS ONLY LEAD YOU IN ONE DIRECTION. DOWN A ROAD THAT YOU DON'T WANT TO TRAVEL!!!!
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments
TAKE A GOOD LONG LOOK AT MIKE VICK. POOR DECISIONS ONLY LEAD YOU IN ONE DIRECTION. DOWN A ROAD THAT YOU DON'T WANT TO TRAVEL!!!!
Monday, August 20, 2007
Saturday August 18, 2007
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments
FUNCTIONING TRICEPS!! YOU GOT THEM?
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments
FUNCTIONING TRICEPS!! YOU GOT THEM?
Friday, August 17, 2007
Friday August 17, 2007
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments
AGAIN AGAIN AGAIN!!!!
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments
AGAIN AGAIN AGAIN!!!!
Thursday August 16, 2007
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
HARDER WORK TODAY ALLOWS YOU TO PUSH THAT MUCH HARDER TOMORROW
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
HARDER WORK TODAY ALLOWS YOU TO PUSH THAT MUCH HARDER TOMORROW
Tuesday, August 14, 2007
Tuesday August 14, 2007
Run 5 K
Post time to comments
THERE IS ALWAYS SOMETHING LEFT IN THE TANK. WHAT SEPERATES GOOD FROM GREAT IS THE ONES WHO CAN DID DEEP AND FIND MORE IN THE EMPTY TANK.
Post time to comments
THERE IS ALWAYS SOMETHING LEFT IN THE TANK. WHAT SEPERATES GOOD FROM GREAT IS THE ONES WHO CAN DID DEEP AND FIND MORE IN THE EMPTY TANK.
Monday August 13, 2007
50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions
Post time to comments
AGE IS JUST A NUMBER
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions
Post time to comments
AGE IS JUST A NUMBER
Sunday August 12, 2007
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare
ALWAYS GO AFTER WHAT YOU WANT NO MATTER WHAT OTHERS SAY. BELIEVE
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare
ALWAYS GO AFTER WHAT YOU WANT NO MATTER WHAT OTHERS SAY. BELIEVE
Saturday, August 11, 2007
Saturday August 11, 2007
REST DAY
A QUESTION TO ASK YOURSELF WHEN YOU ARE FACED WITH A CHALLENGE!!!!!
IS IT I CAN'T DO THAT OR I WON'T DO THAT ????
Friday August 10, 2007
+005.jpg)
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
"THERE HAS NEVER BEEN A GREAT ATHLETE WHO DIED NOT KNOWING WHAT PAIN IS" BILL BRADLEY
Thursday August 9, 2007
+002.jpg)
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments
I DARE YOU?????
Wednesday, August 8, 2007
Wednesday August 8, 2007
Back Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
GROW FROM EVERYTHING YOU EXPERIENCE. LEARN SOMETHING FROM EVERYONE YOU MEET.
No Class Friday Night August 10.
Post loads to comments.
GROW FROM EVERYTHING YOU EXPERIENCE. LEARN SOMETHING FROM EVERYONE YOU MEET.
No Class Friday Night August 10.
Tuesday, August 7, 2007
Monday August 6, 2007
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
NEVER WAIT FOR SOMETHING TO COME TO YOU, ALWAYS GO SNATCH WHAT YOU WANT
Post loads to comments.
NEVER WAIT FOR SOMETHING TO COME TO YOU, ALWAYS GO SNATCH WHAT YOU WANT
Sunday, August 5, 2007
Sunday August 5, 2007
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments
WE ALL NEED SOMETHING TO BELIEVE IN, SOMETHING FOR WHICH WE CAN HAVE WHOLEHEARTED ENTHUSIAM
Saturday August 4, 2007
Run 5 K
Post time to comments
"ITS SUPPOSED TO BE HARD. IF IT WASN'T HARD EVERYONE WOULD DO IT. THE HARD IS WHAT MAKES IT GREAT"
Friday, August 3, 2007
Friday August 3, 2007
REST DAY
No class Fri August 3 or Sat August 4. Closed sorry for the inconvience, will be back open Tue August 7 for normal schedule. Cheers
Post Comments
HAVE A MENTAL WORKOUT TODAY. FIND SOMETHING THING MENTALLY THAT MOTIVATES YOU.
"JUST DO IT" NIKE
"DON'T THINK JUST DO" BRUCE LEE
"WHAT THE HELL ARE YOU WAITING FOR"
"ARE YOU READY FOR A WAR"
No class Fri August 3 or Sat August 4. Closed sorry for the inconvience, will be back open Tue August 7 for normal schedule. Cheers
Post Comments
HAVE A MENTAL WORKOUT TODAY. FIND SOMETHING THING MENTALLY THAT MOTIVATES YOU.
"JUST DO IT" NIKE
"DON'T THINK JUST DO" BRUCE LEE
"WHAT THE HELL ARE YOU WAITING FOR"
"ARE YOU READY FOR A WAR"
Thursday August 2, 2007
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments
DO NOT GET UPSET FOR ANYTHING IN LIFE BECAUSE LIFE IS NOT LONG AS WE THINK. TRY TO BE HAPPY WITH THE SMALL THINGS!!
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments
DO NOT GET UPSET FOR ANYTHING IN LIFE BECAUSE LIFE IS NOT LONG AS WE THINK. TRY TO BE HAPPY WITH THE SMALL THINGS!!
Wednesday, August 1, 2007
Wednesday August 1, 2007
For time:50 Ring Dips
Run 400 meters
50 Push-upsRun
400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
ONE DAY SOMETHING WILL TAKE APART OF YOU WHILE YOU ARE CROSSFITTING AND FROM THEN ON YOU WILL HAVE A NEW OUTLOOK ON LIFE ALLOWING YOU TO MAKE THE UNPOSSIBLE POSSIBLE!!
Tuesday, July 31, 2007
Tuesday July 31, 2007
For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Post time to comments:
VINCE LOMBARDI SAID "FATIGUE MAKES COWARDS OF US ALL"
I SAY "CROSSFIT MAKES COWARDS OF US ALL"
GET SOME!!!!!
Monday, July 30, 2007
Monday July 30, 2007
REST DAY
WHEN YOU CROSSFIT YOU WILL EXPERIENCE THAT ELITE MENTAL FEELING
"A HIGH" SOME CALL IT. THAT ANY CHALLENGE CAN BE CONQUERED!!
Sunday, July 29, 2007
Sunday July 29, 2007
Five rounds for time of:
Run 400 meters
25 Back extensions
Post time to comments.
Run 400 meters
25 Back extensions
Post time to comments.
CROSSFIT SOUTH JERSEY ROCK CLIMBING IN AUSTRALIA!
Saturday July 28, 2007
Complete as many rounds in 20 minutes as you can of:
10 L-pull-ups
15 Glute-ham developer sit-ups
Post rounds completed to comments.
"IF NO ONE'S WORKED AS HARD AS YOU, WHY BE BASHFUL ABOUT BEING THE BEST? ENJOY IT. STAND UP AND OWN WHAT YOUR'RE GOOD AT."
10 L-pull-ups
15 Glute-ham developer sit-ups
Post rounds completed to comments.
"IF NO ONE'S WORKED AS HARD AS YOU, WHY BE BASHFUL ABOUT BEING THE BEST? ENJOY IT. STAND UP AND OWN WHAT YOUR'RE GOOD AT."
Friday July 27, 2007
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Monday July 23, 2007
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Saturday July 21, 2007
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Thursday July 19, 2007
Complete twenty rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Post time to comments.
5 Pull-ups
10 Push-ups
15 Squats
Post time to comments.
Sunday July 15, 2007
"Diane"
21-15-9 reps of
:225 pound Deadlift
Handstand push-ups
Post time to comments
21-15-9 reps of
:225 pound Deadlift
Handstand push-ups
Post time to comments
Thursday July 12, 2007
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
Monday, July 9, 2007
Monday July 9, 2007
Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
Sunday July 8, 2007
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Saturday July 7, 2007
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed
Post time and load to comments.
Thursday July 5, 2007
Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps
Post time to comments.
Tuesday, July 3, 2007
Tuesday July 3, 2007
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments
Sunday July 1, 2007
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips
Saturday, June 30, 2007
Friday June 29, 2007
"Murph"
For time:1 mile Run
For time:1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
+002.jpg)
Wednesday June 27, 2007
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups
Post time to comments
Tuesday, June 26, 2007
Saturday, June 23, 2007
Saturday June 23, 2007
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Friday, June 22, 2007
Friday June 22, 2007
Complete as many rounds as you can in twenty minutes of:
5 Box Jumps
10 L-Pullups
15 Knees-to-Elbows
Post rounds completed to comments.
Post rounds completed to comments.
Thursday June 21, 2007
"J.T."
21-15-9 reps of:Handstand push-ups
21-15-9 reps of:Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Post time to comments.
Tuesday, June 19, 2007
Monday June 18, 2007
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Sunday June 17, 2007
21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk
Post time to comments.
Post time to comments.
Thursday, June 14, 2007
Thursday June 14, 2007
Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Box Jump
15 Burpees
15 ft Rope climb, 1 ascent
Post rounds and fractions of rounds completed to comments.
Tuesday, June 12, 2007
Saturday, June 9, 2007
Saturday June 9, 2007
Strength Sets
8x8 with twenty sec rest between set
Use moderate heavy weight for exercise
Seated overhead press Bar
Seated overhead press DB
Standing overhead press Bar
Push press Bar
Jerk Bar
Post weight for each exercise
Friday, June 8, 2007
Thursday, June 7, 2007
Thursday June 07, 2007
Five rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
Post time to comments.
Post time to comments.
Wednesday, June 6, 2007
Wednesday June 6, 2007
"Angie"
For time:100 Pull-ups
For time:100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments
Post time to comments
Tuesday, June 5, 2007
Monday, June 4, 2007
Sunday June 03, 2007
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips
Saturday June 02, 2007
Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups
Post time to comments.
Post time to comments.
Friday, June 1, 2007
Thursday, May 31, 2007
Wednesday, May 30, 2007
Wednesday May 30, 2007
Three rounds for time of:
Row 500 meters
50 Wall Ball shots
Post time to comments.
If you don't have access to a C2 Rower, substitute 400 meter runs.
Post time to comments.
If you don't have access to a C2 Rower, substitute 400 meter runs.
Tuesday, May 29, 2007
Monday, May 28, 2007
Monday May 28, 2007
Complete as many rounds in twenty minutes as you can of:
50 pound Weighted pull-ups, 5 reps
Bodyweight overhead squat, 5 reps
Scale as needed.
50 pound Weighted pull-ups, 5 reps
Bodyweight overhead squat, 5 reps
Scale as needed.
Sunday, May 27, 2007
Saturday, May 26, 2007
Saturday May 26, 2007
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Thursday, May 24, 2007
Thursday May 24, 2007
"Cindy"Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments
Tuesday, May 22, 2007
Sunday May 20, 2007
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Friday May 18, 2007
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments
Use as many sets each minute as needed.
Post number of minutes completed to comments
Thursday, May 17, 2007
Wednesday, May 16, 2007
Wednesday May 16, 2007
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Post time to comments.
WOD demo, CrossFit Santa Cruz - video [wmv] [mov
Walking lunge, 100 ft
50 Squats
25 Back extensions
Post time to comments.
WOD demo, CrossFit Santa Cruz - video [wmv] [mov
Monday, May 14, 2007
Saturday May 12, 2007
50-40-30-20- and 10 rep rounds of:
Double unders
Glute-ham sit-ups
Back extensions
Post time to comments
Double unders
Glute-ham sit-ups
Back extensions
Post time to comments
Thursday, May 10, 2007
Wednesday, May 9, 2007
Monday, May 7, 2007
Sunday, May 6, 2007
Sunday May 06, 2007
Complete as many rounds as you can in twenty minutes of:
135 pound barbell Thruster, 7 reps
Weighted pull-up, 50 lbs, 7 reps
135 pound barbell Thruster, 7 reps
Weighted pull-up, 50 lbs, 7 reps
Friday, May 4, 2007
Friday April 4, 2007
Complete as many rounds in twenty minutes as you can of
:65 pound barbell Thruster, 15 reps
21 Jumping pull-ups
Post rounds completed to comments.
Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.
:65 pound barbell Thruster, 15 reps
21 Jumping pull-ups
Post rounds completed to comments.
Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.
Wednesday May 2, 2007
For time:
225 pound Deadlift, 21 reps30 Glute-ham sit-ups
225 pound Deadlift, 15 reps20 Glute-ham sit-ups
225 pound Deadlift, 9 reps10 Glute-ham sit-ups
Post time to comments.
225 pound Deadlift, 21 reps30 Glute-ham sit-ups
225 pound Deadlift, 15 reps20 Glute-ham sit-ups
225 pound Deadlift, 9 reps10 Glute-ham sit-ups
Post time to comments.
Tuesday, May 1, 2007
Monday, April 30, 2007
Saturday, April 28, 2007
Saturday April 28, 2007
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Friday, April 27, 2007
Friday April 27, 2007
Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups
Post rounds completed to comments.
65 pound Hang squat clean, 12 reps
7 Pull-ups
Post rounds completed to comments.
Thursday, April 26, 2007
Thursday April 26, 2007
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Wednesday, April 25, 2007
Tuesday, April 24, 2007
Tuesday April 24, 2007
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Monday, April 23, 2007
Monday April 23, 2007
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.
Sunday, April 22, 2007
Saturday, April 21, 2007
Friday, April 20, 2007
Friday April 20, 2007
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Thursday, April 19, 2007
Tuesday, April 17, 2007
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Monday, April 16, 2007
Monday April 16, 2007
"Cindy"Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments
Friday, April 13, 2007
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