WOD

Friday Jan. 23, 2009

“Annie”
50-40-30-20-10 rep rounds of:

Double Unders
Sit ups

compare to: 081101
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excess
Is this excessive or is it just me?

Thursday Jan. 22, 2009

“Erin”

5 rounds for time of:
15 Db Split Cleans, 40, 30
21 Pull Ups

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For those of you that chose this WOD before compare to: 081211

brian
Brian works hard in every workout. Sometimes too hard!

Wednesday Jan. 21, 2009

Overhead Squat
1-1-1-1-1-1-1
compare to: 081127

Max hanging L-Sit Hold x7

kidshs
Our Saturday kids program wokring on Handstands with Coach Bougs.

I’ve noticed a drop in posts for the DU challenge… Is everyone still doing it? Don’t forget to post your scores!

Tuesday Jan. 20, 2009

For Time:

1500m row
150 Sit ups
150 Squats
150 Double Unders
150′ Walking Lunge

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stuff
Enjoying some holiday treats back in December.

Monday Jan. 19, 2009

Snatch 

3-3-3-3-3

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rest
Rest time after last Saturday’s Tabata WOD

“GOAT” – Described bellow by Kelly Starrett of San Francisco CrossFit

“Our good friend and super coach Brian McKenzie from Crossfit New Port Beach called us last week with a new idea he’d hatched. He called it the “goat”. Ironically we had also been kicking around the “goat” concept at about the same time. Thus was born the “do what you suck at workout”. Goating is choosing two or three exercises you fear or hate or both, and running full steam at them. For naming elegance sake, just insert your name in front of the word goat to describe the combination of exercises that you both hate and suck at.” 

What would your Goat workout be???

Saturday Jan. 17, 2009

5 Rounds for time of:

15 Thrusters 45,30 lbs Db’s
50 Double unders

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img_9764
Have a great weekend every one!

Friday Jan. 16, 2009

“Barbara”

5 Rounds for time of:

20 pull ups
30 Push ups
40 Sit ups
50 Squats

Rest precisely three minutes between each round.

Compare to:070715

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angel
Can you tell who made this sweat angle?

Thursday Jan 15, 2009

21-18-15-12-9-6-3 reps of:

SDHP, 95 lbs
Push press, 95 lbs

Compare to:080327

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movements
Combining weightlifting, gymnastics and short distance, monostructral bouts, CrossFit is an effective fitness program.

Wednesday Jan 14, 2009

Front squat

5-5-5-5-5

Compare to: 081105

Pull up
1-1-1-1-1

Compare to: 081103

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crossfitkitten

Tuesday Jan. 13, 2009

“Grace”

30 reps for time:

Clean and jerk 135, 95 lbs

Compare to: 080923

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pyramid-to-optimal-performance
To develop elite levels of fitness one must prioritize their training approach.* Notice nutrition is the foundation.