personal

Sunday Mar 20 2011

AMRAP in 20 mins

5 Ring dips
10 H. Squat clean 45/25 lbs db’d
15 Sit ups
20 lunges

(WOD Prog. By Yvonne)

Discuss in comments

Ballerina girl

Saturday Mar 19 2011

“Hopper WOD”

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When snow is twice as tall as your car, we do squats for cardio

Friday Mar 18 2011

Pull up
6×1
(Work up to a max effort)

6 Rounds for time

7 Press 95/65
20 Squat

Discuss in comments

The newest recommended foot wear for Crossfitters

Thursday Mar 17 2011

-Today is Bring a Friend Day!-

5 Rounds for time:

3 “Manmakers”
7 Reverse Burpees
14 Slam ball 20/16
21 DU’s

Discuss in comments’

Sharing some recoverey

Wednesday Mar 16 2011

Press
6×1
(Percentage)

“Conor”

Complete for time 

10-1

Pull up
SDHP 95/65

(WOD prog by Conor)

Burpee pull ups

Tuesday Mar 15 2011

“Deck of Cards”

AMRAP in 25 mins

Clubs= G to OH 115/85
Spades= Burpee box jumps
Hearts= Sit up to Get up
Diamonds= Row Cals x 2
Jacks= Perform 5 reps of each suit
Queens= 200 m Run 
Kings= 3 Rnds of “Cindy”

Discuss in comments

DU work out

Monday Mar 14 2011

Back Squat
5 x10
(Work up to max effort)

5 Rounds for time

10 K2E’s
10 SA Power Snatch 50/35 lbs Db/ Per arm

Discuss in comments

Med ball throw

Sunday Mar 13 2011

“Sandra”

AMRAP in 30 mins

5 Pull ups
5 Power cleans 155/115
5 Front squat 155/115
5 Push jerks 155/115
5 Burpees

(WOD Prog. By Sandra)

Discuss in comments

Crossfit Mamas class

Saturday Mar 12 2011

Pull up
5×3
(Work up to a max effort)

Tabata Mash up

Push up
H. SDHP 75/55

Discuss in comments

HSPU

Friday Mar 11 2011

Complete for time:

15 Thrusters 135/95
30 Pull Ups
12 Thrusters 135/95
24 Pull Ups
9 Thrusters 135/95
18 Pull Ups

(WOD Prg. By Brian)

Discuss in comments

Sled Drag/DB clean work out

Thursday Mar 10 2011

Press
5×3
(Percentage)

AMRAP

In 8 mins

25 Squats
10 Sit ups

Discuss in comments

Alternative warm up techniques

Wednesday Mar 09 2011

Tabata

Row
DU’s
Jumping pull ups
Hip extentions

Discuss in comments

 

Aaron and Brett- Butterfly Kip

Tuesday Mar 08 2011

Back Squat
5 x10
(Work up to max effort)

Complete for time

10-1

Power clean 155/115
Pull up

Discuss in comments

Snatch High Pull

Monday Mar 07 2011

-Choose a Bench Mark-

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Early morning Kettle bell work out

Sunday Mar 6 2011

Complete

50 or 75 or 100 Weighted sit ups w/ anchors 45/30

Then:

Complete 100 wall ball shots 20/16

Then:

100 push ups

Discuss in comments

Paleo Kick Start 2011

Saturday Mar 5 2011

“James”

5 Rounds for max weight in Unbroken sets

3 Press
5 Push press
7 Push jerks

(WOD Prog by James)

Single arm DB work out

Friday Mar 4 2011

Pull up
5×5
(Work up to a max effort)

7 Rounds for time

7 H. Squat clean 45/30 lbs db’s
7 Ring dips

Discuss in comments

And the race is on!

 

Thursday Mar 3 2011

10 Rounds for max reps in:

30 sec on 30 sec off

Alternate:

DU’s

G to OH 45/30 lbs Db’s

Discuss in comments

Some friendly competition

 

 

Wednesday Mar 2 2011

Press
5×5
(Percentage)

Row 500 m all out

Rest 2 mins

Perform 1 max set of push ups

Rest 2 mins

Perform as many sit ups (anchored feet) in 1 min

Rest 2 mins

Complete as many strict pull ups as you can in 1 effort

Discuss in comments

Practicing rope climb techniques

 

Tuesday Mar 01 2011

“Aaron”

10 Rounds, unbroken sets for time:

5 “Touch and go” Power cleans 75% BW
10 Burpees (as fast as you can)

(WOD Prog by Aaron)

Discuss in comments

Jace on the Turkish Get up

Monday Feb 28 2011

Back Squat
5 x10
(Work up to max effort)

5 Rounds for time:

15 Box Jumps
15 Deadlifts 155/115

Discuss in comments


Chipper at CFE

Sunday Feb 27

AMRAP in 8 mins:

4 HSPU
8 Med ball throw and chase 20/16
16 OH Lunges 45/25

AMRAP in 8 mins

4 C2B Pull ups
8 Ring dips
16 Burpees

AMRAP in 8 Mins

4 “Reverse Burpees
8 Box Jumps
16 Lateral hurdle jumps

(WOD prog. By Troy)

Discuss in comments

Something seems very interesting over there…

Saturday Feb 26 2011

Power Snatch
6 x1
(Percentage)

AMRAP in 12 mins

7 Thruster 95/65
8 Body row

Discuss in comments

Weighted step ups

 

Friday Feb 25 2011

Ladders (10 min cap on each)

SDHP 95/65 x2 reps
HSPU x 1 / Press 95/65
Burpee x 2
KB swing 55/35 x2

Discuss in comments

DB Swing

 

Thursday Feb 24 2011

Push/Split Jerk
6 x1
(Percentage)

Complete for time

10-1

Pull ups
Push ups
Sit ups

Discuss in comments

Weighted Rope climbs

Wednesday Feb 23 2011

5 Rounds for time:

500 m Row
8 Turkish get ups 50/35 lbs db
8 Reverse burpees
8 Step ups 45/25

Discuss in comments

Box Jumps!

Tuesday Feb 22 2011

Power Clean
6×1
(Percentage)

3 Rounds for time

20 Wall ball shot 20/16
10 Deadlifts 225/155

Discuss in comments

Pull ups, pull ups and more pull ups

Monday Feb 21 2011

Happy Family Day!

We will be operating with holiday hours today
6 am and Mamas classes are cancelled

 

10 Rnds for time:

5 weighted burpees 45/25 lbs db’s

10 Push press 45/25 lbs db’s

15 H. Power clean 45/25 lbs db’s

Discuss in comments

“Annie”

Sunday Feb 20 2011

“Natasha”

Complete for time

40-30-20-10 reps

Pull ups
Push ups
Sit ups
Squats

(WOD Prog. by Natasha)

Discuss in comments

DB push press

 

Saturday Feb 19 2011

“The Hurley”

10-1

Power clean
Box Jump

Complete 1 MU or 5 Pull ups/5 Push ups

After each round

WOD Prog: Sean Hurley

Discuss in comments

Ben showing us he can still put on a smile mid work out