Thursday, September 30, 2010

Wednesday, September 29, 2010

Matt and David during Fran



Four rounds for time of:
20 Knees to Elbows
30 Box jump (16/20 inch box)
30 Wall ball shots (10/20 lb ball)

Tuesday, September 28, 2010

Jerri has focus



"Fran"(compare to July 30, 2010)
21-15-9
Thrusters(95/65)
Pull-Ups

Monday, September 27, 2010

Josh teaching the snatch balance


SWOD
Push Press
1-1-1-1-1
WOD
3 Rounds For Time:
40 Double Unders
30 Air Squats
20 Push Ups

Friday, September 24, 2010

Travis' angry gorilla back


Endurance WOD
3x400 meter sprints
2 min rest between efforts

Then

10 min AMRAP
10 KB Swings
5 Pull-Ups
3 Hand Stand Push-Ups

Thursday, September 23, 2010

Tuesday, September 21, 2010

FP welcomes Jamaal and Carol!!



"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

3 Rounds of:
Wall-ball: 20/16 pound ball, 10/9 ft target. (Reps)
Sumo deadlift high-pull: 75/45 pounds (Reps)
Box Jump: 20/16" box (Reps)
Push-press: 75/45 pounds (Reps)
10 Yard Sprint (Completed Lengths)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Monday, September 20, 2010

We have enjoyed training Ryan, he leaves today for Navy basic training. Good Luck



As Many Rounds As Possible in 2 Min of :

5 Power Cleans @ 135/95

20 Yard Shuttle

Rest 1 Minute

Repeat for 5 Cycles

Friday, September 17, 2010

We are ALL born to CrossFit



SWOD
Squat Snatch
5-5-5-5
WOD
3 Rounds of:
20 one arm DB push press(25/45)
30 Air squats
20 DB squat clean(25/45)

Thursday, September 16, 2010

Wednesday, September 15, 2010

Enjoying the weather



:WOD:(compare to 5-31-10)
5 rounds for time of:
5 push-ups
5 DB Thruster(25/45)
5 Knees to elbows
5 Deadlift(155/95)
5 Burpees
5 Kettlebell swings(25/45)
5 Pull-ups

Tuesday, September 14, 2010

Jerri pushing through a 400 meter run



25 Burpee Box Jumps
25 Pull ups
Weighted 400 m run(25/45) everytime you put the dumbbell down you must complete 5 burpees
50 Walking lunge steps
400 m run

Friday, September 10, 2010

Nice form Ryan



Gymnastics work-
20 forward rolls
30 free handstand attempts
2 mins of L-sits
WOD(compare to 6-10-10)
5 Mins of Wallball shots (16-10ft/10-9ft)
4 Mins of Barbell Deadlift (185/95)
3 Mins of DB push press (45/25 each hand)
2 Mins of 30 ft shuttle run
1 Mins of Box Jumps (16in box)
*Score is total reps*

Thursday, September 9, 2010

Matt working hard on overhead squats


Gymnastics Warm up:
30 handstand attempts
WOD
4 rounds of
1 mins of max reps Clean and Jerk (95/45)
1 mins of max reps Push ups
*score is total reps*

Wednesday, September 8, 2010

We all know this feeling



Strength:
Overhead Squat
5-5-5-5-5
Met-con:
10 Push ups
50 Double unders
10 Push ups
40 Double unders
10 Push ups
30 Double unders
10 Push ups
20 Double unders
10 Push ups
10 Double unders

Tuesday, September 7, 2010

Mobility WOD



All newbies attending today, so we will repeat yesterday's wod, slightly scaled down.
3 Rounds for time
10 KB Swings
20 Burpees
30 Sit ups

Monday, September 6, 2010

Thursday, September 2, 2010

Welcome back Travis



Complete three rounds for time:
Run 400 meters
Pull-ups 20 reps
Box Jump 20 reps

Wednesday, September 1, 2010