Monday, March 15, 2010 Angie

We are going to do some board WOD to chart progress. You should all PR. Stay in the Zone you scale loving freaks.
Some time the deference between last WOD time and now is your attitude towards the WOD itself. We expect you to excel.

For time
Complete all reps on each exercise before moveing on.
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Saturday, March 13, 2010 Something from Down Under

This came from Queensland Australia sectional.

10 mins max reps, consisting of the following stations:
4 minutes - Thruster 50/35kg
3 minutes - KB Swing 24/16kg
2 minutes - Muscle-ups
1 minute - Burpees

Post time to comments.

Dom, Jeff (CrossFit SoCal ) and Tex. Notice the green shirt for St. Patrick’s day

Joe running with a little weight.

Friday, March 12, 2010 You knwo what happens on Fridays!

Quick WODs.

3-5 rounds for time
21 Deadlift m135 w95
1 Power Clean and walk with bar 40 yrds

Post time and comments to comments.

Austin is in the Zone, working his way to the 2010 Games. We all have faith in him.

Thursday, March 11, 2010 Team WOD

Team WOD. Same rules as always. One person works at a time.

5 rounds for time
Power Clean and Press a total weight of 1,080lbs m 680lbs w
1000 m Row
10 Turkish Get Ups with Small KB

Post team and time to comments.

Wednesday, March 10, 2010 GGGRRRRRRR

Ya, you know what that means. Get the bands and chains out. Bust out the chalk and the Belts, were going heavy.

Metcon:
2000 m row for time.

Post pr’s to comments.

All of our Athletes work this hard every day. What was your team doing?

Tuesday, March 09, 2010 Constantly varied, Functional Exercises, Done at a High Intensity!

20 Min. cap
3 Rounds for time.

500m Row
25 Box Hops
400 m Run or 21 Laps in gym
25 Pull-ups
25 KB Swings 1.5 pood

Post time to comments.

Spencer and Mike Pulling for the WOD to end.

Monday, March 08, 2010 Let’s try a sectional

ALT/TN/MS sectional. Event 4 Men

As many rounds as possible in 15 minutes of:
5 Handstand Push-ups
95 pound Squat snatch, 7 reps
20” Box jumps, 10 reps

Post rounds to comments.

Tex working hard as usual.

Saturday, March 06, 2010 Team WOD then Pull-up seminar

Groups of 2. Only one person performs at a time.

3-5 rounds for time coach will pick groups and rounds for teams.

10 Squat cleans m135#  w95#
20 Toes to Bar
30 SDHP m85#  w55#
40 AB MAtt Sit-ups
Post comments to complaint department.

Everybody likes team WODs until they have to start.3,2,1 GO!

Friday, March 05, 2010 In and out

Crossfit WODs are designed to increase the intensity and decrease the duration in your conditioning program. In that essence we have a quickie in store.

Judy, Liz and Kevin earning results.

Thursday, March 04, 2010 I’m glad we have the rowers

Jackie

For time
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

Post pr’s to comments.

Tex, Adam, Eric, Dan, Judy and Janice (and she didn’t hit her chin on this one).

Wednesday, March 03, 2010 Working on strength

Strength

Back squat with bands 4 x 4 or 8 x 1 coach will decide your level.
RDL 4 x 4
Weighted sit-ups 4 x 25

Post PR’s to comments.

Sean and Andrea developing tenacity. This doesn’t just come you have to earn it and grow it over time. See you in the gym.

Tuesday, March 02, 2010 Pick a Number between 1 and 101!

You guessed it 100.

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post PR’s to comments…

Liz don’t need no stinking band!

Monday, March 01, 2010 Chelsea’s UGLY Cousin

Perform each exercise as fast as possible. Rest the remainder of the min. Continue on for 30 min.. If you don’t finish you 3 exercises in the min. time frame your WOD is done.

Sue had a great suggestion and we are fallowing through with it. Sue suggested that CrossFit Dewitt hold a Kipping pull-up seminar to teach and or refine those who are interested in improving there Pull-up. This will happen this sat. fallowing our class at 8 am.

Post rounds completed to comments.

Sue, Andrea and Mike getting at it….. Keep it up.