1-31-09

5 rounds for time of the following:

20 lunges with bar over head (45lb)
20 burpees

Post times to comments.


SATURDAY MORNING PICS

1-30-09 "Annie"

Reps of 50,40,30,20,10 for time of:

Double unders
Sit-ups

Post time to comments.

Tomorrow is Free Saturday...Come out and try CrossFit!!

1-29-09 "10 to 1 Fran"

For time:

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

Alternate between exercises.






Ex. rd1 10 thrusters - 1 pull up, rd2 9 thrusters - 2 pull ups, rd3 8 thrusters - 3 pull ups

1-28-09 "Jeremy"

21-15-9 for time:

OHS (95/65)
Burpees


Double WOD today for those of you who have to shovel as well!

1-27-09 "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.

1-26-09 "Ascent"

Reps of 5, 10 and 15 for time of:

Front Squat (225/155)
Box Jump

Arlene and Chris go Head to Head in the Ascent

Paul makes up Linda in 25:56 (DL #185, SC #75, BP #135)

1-25-09 Make-up day/ Rest day

Make up a wod that you need to from earlier this week or enjoy a day of rest!

1-24-08 "Linda"

Reps of 10, 9,8,7,6,5.....1 for time of:

1.5 BW Deadlift
BW Bench Press
.75 BW Squat clean

Post times and weights!

1-23-08

21-15-9 for time:

400m run
Box jump
Deadlift (135/95)
Thruster (65/45)

Get out and run ...The temps are hitting the 40's!!!

1-22-08 "G.I.Jane"

THE FINAL DAY OF BURPEES HAS COME!!

Burpee Challenge#100
Julia great job being our soul survivor of the Challenge. Julia is going to finish the Challenge completing 100 burpees for time. Wish her luck!

OHS Work
3x3x3x3x3

For time:
100 G.I.Janes


*chin over the bar (you may jump) then chest to the floor push up=1 rep

Karen and Steph making up "430am wake up call"

1-21-09 "4:30 wake up call"

For Time:

500 single jump rope
50 lunges 50 air squats
400 single jump rope
40 lunges 40 air squats
300 single jump rope
30 lunges 30 air squats
200 single jump rope
20 lunges 20 air squats
100 single jump ropes
10 lunges 10 air squats


Burpee Challenge #99

1-20-09 "Diane"

For time 21-15-9 of the following

Deadlift (225/155)
HSPU (hand stand push ups- sub pike push ups if cannot do hspu)


Post times to comments...one of Apex's Bests!

Burpee Challenge #98

1-19-09

In 3 minutes complete:
50 kettlebell swings then amap thrusters (75/55)
Rest 2 minutes
In 3 minutes complete:
50 kettlebell swings then amap pull ups
Rest 2 minutes
In 3 minutes complete:
50 kettlebell swings then amap thrusters (75/55)

Count total number of thrusters and pull ups completed. Post total to comments.

Burpee Challenge #97

1-18-09 REST DAY

Sit back and enjoy a day off.

GO EAGLES!

Burpee Challenge #96

1-17-08 "Wags"

Reps of 10,9,8,7,6,5,4,3,2,1 for time of:

Power clean and jerk(135/85)
Ring push ups
Pull ups
Medball sit ups

Burpee Challenge #95

Post WOD Pic!!

1-16-08

In 3 minutes
row 500m
then max pull ups

*score on pull ups

Repeat 4 times with 2 min break between rounds

or

In 3 minutes
400 Single Jump Ropes
then Max Pull ups

Burpee Challenge #94

* score on pull ups
Repeat 4 times with 2 min break between rounds

1-15-09 "Albany Hopper"

1000m row
then
5 rounds of
21 High Pulls (95/65)
15 Burpees
9 Thrusters (95/65)

Burpee Challenge #93

1-14-09

5 rounds for time

21 box jumps
15 push ups
9 pull ups

Post times to comments.

Burpee Challenge #92

1-13-08

5 rounds

10 Deadlifts 225/155
40 Double Unders


Burpee Challenge #91

1-12-09 "Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Burpee Challenge #90

1-11-09 "The Valley"

For time, 10-1 of the following:

Turkish Get-ups (25/15)
Knees to Elbows
Thrusters (95/65)
Burpees
Ring Rows

Do 10 of each exercise, then 9 of each exercise, then 8 of each all the way down to 1 of each exercise.

Post times to comments.
Burpee Challenge #89

1-10-09 "Freddy's Revenge"

5 rounds

5 Push jerks (185/125)
10 Burpees

Burpee Challenge #88

1-9-09

Happy Friday!

5k row or run

Post times to comments

Burpee Challenge #87

1-8-09 "Busted O-ring"

4 rounds
1 minute of work on each exercise and 1 minute rest

Jumping squat
Push press
SDLHP
Floor wipers

All exercises are to be done with 45lb bar.

*record total # of reps each rd


Busted O-ring is compliments of Mike Feliciani

Burpee Challenge #86

1-7-09

3 rounds for time

40 Butterfly Sit ups
20 Double unders
10 Handstand pushups (mod: hold handstand for 20 seconds)

Post times to comments.

Burpee Challenge #85

1-6-08

AMRAP in 20 minutes of:

15 Pull ups
15 Ring Push ups
15 Back extensions
15 Sit ups

Burpee Challenge #84

1-5-09 "Sandy"

21-15-9 for time of:

Sumo Deadlift High Pull
Overhead Squat

Crossfitters choice of weight. Same bar for both exercises.

Burpee Challenge #83

1-4-09 Rest Day/ Stretch Day

Take time today to go through the joint mobility movements along with total body dynamic and static stretches. Get your body loosened up and ready for Monday morning back to the old work routine for everyone!

Burpee Challenge #82

1-3-08 "Deadlift/Burpee"

Complementary WOD from the 2008 CrossFit Games.

5 rounds

5 Deadlift (275/185)
10 Burpees






Another Scrappy vs. Feliciani- Think Felice looks determined!!















Burpee Challenge #81

1-2-09 "Karabel"

10 Rounds for Time
3 Snatches (135#Men 95# Women)
15 Wall Ball (20#Men 14#Women)

Burpee Challenge #80

1-1-09 Happy New Year!

Get the year started off right...hopefully by now you have slept off any non-zone beverages and treats from last night and are ready to hit your first wod of the '09.

Choose 3 movements from the list below and complete 100 of each for time. Complete all 100 before moving on to the next exercise.

air squats
sit ups
push ups
burpees
jumping lunges
walking lunges
double unders
box jumps

Post exercises and times to comments.

Burpee Challenge #79