Monthly Archives: June 2009

WOD Max Deadlifts: 5 x 3 x 2 x 1 x 1 Athletes        Max Weight Susan            185lbs Mark              215lbs Cindy            165lbs Dylan             235lbs Tyler             135lbs Jordan          170lbs Camilo           205lbs Jess              155lbs Rebster         165lbs   Failed attempts. They suck, nobody likes them. One minute you're lifting more … Continue reading →

WOD 3 rounds for time: – 400m run – 20 knee hugs – 20 lunges – push-ups   Scores: Susan:     16:02 Cindy       12:11 (row) Mark        14:33 (supermans) Camilo     13:44 Dylan        12:11 Tyler:       15:53   Again the warm up involved static holds, I … Continue reading →

Whew. I forgot to get the numbers on lunch and Jack erased them the next day. Because our whiteboard is terrible at erasing I was able to recreate the numbers. YEAH. WOD 30 Kettlebell Swings12 Pullups9 Handstand Pushups Cindy 6:28 … Continue reading →

WOD 5sets X 5 Reps Front Squat Mark 45-65-65-85-95 Dylan 45-65-65-85-95 Camilo 45-65-65-85-95 Cindy 45-45-55-55-65 Tyler 45-45-55-55-65 Susan 45-55-55-45-45 Jordan 45-45-45-55-45 Jess 45-45-45-45-45 Rebe 45-45-45-45-45 WOD II 50 Burpee's for time Rebe 3:26 Susan 3:47 Jess 4:20 Dylan 4:26 Cindy … Continue reading →

WOD For glory: – 250m row + max press @ 45#   Scores: (time, reps) Susan:     1:15, 14 | 1:08, 16 | 1:07, 15 | 1:06, 14 Jess:       0:59, 9   | 0:58, 8   | 0:58, 8   | 0:59, 6 Cindy      1:05, 17  | 1:06, 18 | … Continue reading →

WOD For time : – 400m run 3 round of:     - 15 push ups     - 15 hanging knees to elbows – 400m run   Scores: Susan:     10:22 Tyler:      11:36 Cindy:      9:56  Mark:       11:44 Jordan:    10:23 Camilo:    11:00 Dylan:       8:53 Jess:        13:04 Rebecca    9:03   Having watched the … Continue reading →

WOD 100 Ft LungePull up 21Sit up 21 100 Ft Lunge Pull up 18 Sit up 18 100 Ft  Lunge Pull up 15 Sit up 15 100 Ft Lunge Pull up 12 Sit up 12 100 Ft Lunge Pull up … Continue reading →

WODPress 1 – 1 -1 Push Press 3 – 3 – 3Jerk Press 5 – 5 – 5 Standard Warm up. We Worked our way through the Press progression skills. Set up two racks. I was immediately disappointed with my … Continue reading →

WOD For time - 21 then 15 then 9 of: Deadlifts Burpees Scores: Susan:     7:45 Tyler:      10:30 Cindy:      7:19  Mark:       7:40 Jordan:    9:19 Camilo:    7:50 Dylan:      8:06 Jess:        7:49   Man, what a ball-buster today. This looks like a fairly easy workout but once you get to the … Continue reading →

WOD 20 minutesAMRAP 5 Pull ups10 Push ups15 Press Dylan     9 + 5 PressRebecca 9 + 10 PushupsJordan    8 + 10 PushupsCindy     8Camilo    7 2/3Mark        7Gwyn     8 We started with the Crossfit Warm-up 3X10 reps PullupsSitupsPushupsSquats … Continue reading →