10-1-09 "County fair"

4 minutes of work at each couplet completing AMRAP

1 minute rest between rotations


Couplets
5 Push press (95/65) - 5 Sit ups

5 Wall ball - 5 Box jumps

5 Squat Cleans (95/65) - 5 Double unders

5 KB Snatches - 5 Burpees

* Score is total number of rounds from all 4 couplets. Post total to comments.


Intro Class

9-30-09 "Knitwit"

21-15-9 for time of:

man makers (mens 20+, female20-)
kettlebell swings (53/35)
butterfly sit ups (touch toes, no locking feet)
lunge w/ plate overhead (45/25)

9-29-09 "Jacked up Ascent"

5-10-15

185/125 dirty FRONT squats (that means clean em up!)
24" box jumps

9-28-09

For time:

1 mile run then 50 push ups
800m run then 50 sit ups
400m run then 50 kbs (53/35)
200m run then 50 thrusters 45lb bar

9-26-09 FGB Fundraiser

More pics and video footage to come. Thanks so much for your dedication and hardwork!

Fight Gone Bad Workout for Saturday!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format.
The stations are:

• Wall-ball: 20 lb, 10 ft target M, 15 lb, 8ft target W, 10/12 lb, 8ft target Scaled (Reps)
• Sumo deadlift high-pull: 75 pounds M, 55 pounds W, 35 pounds Scaled (Reps)
• Box Jump: 20″ box M/F 16" Scaled(Reps)
• Push-press:75 pounds M, 55 pounds W, 35 pounds Scaled (Reps)
• Row: calories (Calories)

• The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

There will be 3 different levels for which a participant can compete: Male Rx'd, Female Rx'd or Scaled

If you have not yet registered to participate in the FGB workout please sign up NOW on the FGB Website prior to Saturday Morning to secure a spot . ONLY those registered online will be able to participate in the WOD!

9-24-09

3 rds for time:

400 m run
25 sit ups
200 m farmer carry run (10lb dbs or plates)
10 ring rows

9-23-09

Hopper Deck Card

20 min AMRAP of:

15 Overhead Squats 95/65
10 Knees to Elbows
5 Handstand Pushups

9-22-09 "10-1 Fran"

FOR TIME:

10,9,8,7,6,5,4,3,2,1 of
Thrusters (135/85)

1,2,3,4,5,6,7,8,9,10 of
Pull ups

You must alternate between the two exercises starting with 10 thrusters and 1 pull up.
BEST OF LUCK, Game time:)

9/21/09 Video Qualifier Deadlift - Double Under

3 Rounds for time:

10 Deadlifts 275/185
50 Double Unders






Julia aka: Minivan hittin it Rx'd.











Playing with Max DL following the WOD. Tim pulled 415# and Brooke pulled 185#! Nice work.

9-19-09

5 rounds for time of:

12 SDLHP 95/65
15 KBS 35/26
20 Box jumps 20"

9-18-09 REST DAY

Please check the Calendar. Introductory class now on Tuesday and Thursday at 5pm. Monday and Wednesday group classes now at 5pm and 6pm. Junior CrossFit classes now available on Monday's at 4pm and Saturdays at 10am.

9-17-09

6 rounds for time of:

400m run
25 burpees

9-16-09

On the Minute for 15 minutes

Chose a weight comfortable to you and complete 3 power clean and jerks on the minute for 15 minutes. Record the number of rounds completed on the minute...IF you fail to complete 3 reps within the minute continue on until the 15minutes have expired. Record total number of reps.

GO HEAVY!

(weight will be chosen differently for each athlete)

9-15-09 "TSE"

20 seconds of work, 10 seconds of rest
8 consecutive rounds of each exercise:

Pull ups
Push ups
Sit ups
Air squats

Total all reps of each of the 4 exercises for your overall score!