10-1-08 "The Last Ascent"

5-10-15 for time of:

Back Squats (225/155)
Box Jumps

9-29-08 "The KnitWit"

21-15-9 for time:
Man Makers (25/15)
Kettlebell Swings (53/35)
Butterfly Situps
Walking Lunges

9-29-08 "Diane"

21-15-9 for time:

Deadlifts (225/155)
Handstand Push ups

9-28-08 Rest Day

Here was Saturday's card picked look for this WOD sometime this week. Enjoy your off Day

9-27-08 "Wags"

Reps of 10-1 for time of:

Pull ups
Ring Push ups
Clean and Jerk (135/85)
Medball Sit ups

9-26-08

We have never asked for suggestions however does anyone have a preference for an APEX Best Wod tomorrow? Maybe we can compete for time in a Wod were we can post some more names into the APEX Best. Leave your suggestions in the comments.

Treat today as a make-up day from the week or a Rest Day. See everyone Saturday morning.

9-25-08

For time:

100 Thrusters
Men #95
Females #65

9-24-08 "FGB"

Fight Gone Bad is a calling and we have a new surprise for our crossfitters at Montco. You will have to wait until your next visit to the gym in order to see what it is!!

3 rounds
1 min of each:

Rower (cal)
Box jump 20"
Wallball #20
SDLHP (75/55)
Push Press (75/55)
Rest

Record total reps from all 3 rounds.

9-23-08

21-15-9 for time of:

Overhead Squats (95/65)
Kettlebell Swings (53/35)
Knees to Elbows

9-22-08

1 mile run
50 push ups
800m run
50 sit ups
400m run
50 kettlebell swings (53/35)
200m run
50 Db thrusters (#30)

9-21-08

Run a 3K.

First post from the new shack!

9-20-08 "4 of Diamonds"

3 rounds for time:

40 push press 65/45
30 air squats
20 ring dips
10 double unders

9-19-08 Rest Day or Make Up Day

Today is the Big Day for Josh and Tanya. Settlement on their First Home!

9-18-08

5 rounds for time:

30 Double Unders
20 Kettlebell Swings (53/35)
10 Man makers

9-17-08 "Linda"

Reps of 10,9,8,7....1 for time:

Deadlift 1.5 x BW
Bench Press 1 x BW
Squat Clean .75 x BW

Post weights used and time to comments.

9-16-08

3 rounds for time:

800m run
30 push ups
30 sit ups

9-15-08

7 rounds for time:

7 push press (135/85)
7 deadlifts (225/150)
5 weighted pull ups

Julia and Paul (push press)

9-14-08 Rest Day

Do your hands have calluses? Do you hands tear after performing a number of kipping pull-ups? Not sure how to take care of them? Stay tuned for more on callus care and avoiding tearing up your hands during kipping pull-ups...

9-13-08 "Albany Hopper"

For Time:
1000m row (sub 800m run)
Then
5 rounds
21 Sumo Deadlift High Pulls (95/65)
15 Burpees
9 Thrusters (95/65)

APEX in Action!!

9-12-08 "JT"

A Fallen Hero recognized by a CrossFit WOD.




21-15-9 reps for time:

Handstand push ups
Ring Dips
Push ups

9-11-08 "Kelly"

Today is a Day to remember, 7 years ago. Keep in your memory and prayers all those who were lost.

5 rounds for time:

400m run
30 Wall balls
30 Box jumps

Josh took on Linda (3 bars of death!)

9-10-08 "Barbara"

5 rounds
Time each individual round and rest 3 min between rounds.
20 pull ups
30 push up
40 sit ups
50 air squats

Add up your 5 times for your total score.

9-9-08 "Settlement"

5 rounds for time:

5 Deadlifts (315/215)
12 Knees to Elbows

9-8-08

For time:

30 Handstand Push ups
40 Pull ups
50 Kb Swings
60 Sit ups
70 Burpees

Julia and Paul taking on Today's WOD

9-7-08

Get your run on.

5k run

Post time and comments:

Go Birds!

9-6-08 "Helen"

3 rounds for time:

400m run
21 Kettlebell swings (53/35)
12 Pull ups







Jodie going sub 10 and topping the females

Mike with a PR of 8:30!

9-5-08 "Wags"

In dedication to Josh's 27th B-day.

Reps of 10-1 for time:

Ring push ups
Pull ups
Clean and jerks (135/85)
Med ball sit ups

9-4-08

For time:

Burpees
15,14,13,12,11,10,9,8,7,6,5,4,3,2,1
Box Jumps
1,2,3,4,5,6,7,8,9,10,11,12,13,14,15

Alternating between the 2 exercises complete Burpees in decending order and box jumps in accending order.

Ex. Rd 1: 15 burpees, 1 box jump Rd 2: 14 burpees, 2 box jumps Rd 3: 13 burpees, 3 box jumps.......

TJ's first visit from the clown!

9-3-08

21-15-9 for time of:

Wall ball
Power Clean (135/85)
Pull ups
Sit ups

9-2-08 "10 of Spades"

AMRAP in 20 min of:

15 Overhead Squats (75/55)
10 Knees to Elbows
5 Handstand push ups

9-1-08 Burpees

Thanks to Scrappy's selection last night from the hopper deck we have decided to play our first card today. This is an easy WOD you can complete on your own before or after your Labor Day picnic's. I suggest you complete this on an empty stomach!!

For time:

100 Burpees

Post times to comments.
Enjoy your Labor Day!