Overhead Walking Lunge Down and Back (45/25)
Run 400M
21 DB Thrusters (25/15)
Sprint Down and Back 5 Times
21 Burpees
Run 400M
21 Burpees
Sprint Down and Back 5 Times
21 DB Thrusters
Run 400M
Overhead Walking Lunge Down and Back
The lineup.
Where form matters. How many extended elbows do you see?
Re-introducing the run. Spring is on the way... Nice work, Bree!
Results
Pre WOD
5 X 5 Back Squat
7 Rounds for time:
5 Deadhang Pull-Ups
10 KB Swings (24/16)
Samson the trainer.
Ash makes ash of the workout.
Results
Press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5
100 Mountain climbers
5 Burpees for every break
Active vs. Muted Hip. Click on the picture and read the captions.
Ashley working the push jerk
Kirsten going strong overhead
Eric works his split jerk.
Deanna threatens to hide behind the bumpers until the camera is put away.
The explosive hip extension of the push.
Look at all of this space. "You want some of dis space, Sideburns?"
Caleb does the one hour box sit.... for time. Don't smile, Caleb!
Mountain Climbers
Results
1 minute dips
10 Dumbbell push press (#20/#10)
15 Box jumps (24″)
10 Knees to elbows
Results
Row 1K for time
10 rounds for time
5 Squat Cleans (135/95)
5 Burpees
20 Double Unders (don’t sub singles, work on skill)
Andy, Beve, Blake, Angel, Mike, Kort, Jamie, Krista and Frank cranking it out. Spencer cheers them on.
Results
Tabata Wall ball shots
Bodyweight bench press
Pullups
50 abmat situps
Crystal and Angel were the first 2 members to officially workout in our new space. Work is underway and this should be useable space very soon.
Results
Work on “Sesame Street”, our new tumbling mats
7 Rounds for time
10 Push-Ups
10 Med Ball Clean and Press
10 Pull-Ups
Richert gets radical on the tuck rolls.
Hollow to Superman
Blake shows Bree what good form is all about.
Results
Burgener Warmup with PVC
Burgener Warmup with empty bar
7 Power snatch (95#/65#)
7 Snatch balance
7 Overhead squats
30 Ring pushups
Jamie and Polly
Michael showing good depth
Blake LOVES barbells
Results
Here’s a video of Nick before CrossFit. Can you count how many times he says “Fresh”?
http://myspacetv.com/index.cfm?fuseaction=vids.individual&videoid=200607235 X 2 Press
5 Rounds for Time
5 Burpees
10 Box Jumps
15 KB Swings
30 Ring Extensions
It's 4:20, what are YOU doing? FYI: KB stands for Kettle Bell
Wooley giving it her all.... once a month! Good job Stacey!
Ring Extensions
Mikey B. and the new clock
Mark makes a plea for more Oxygen.
Papa bear and his clan. Welcome back, Kenny!
Results
Explosive Push-Ups
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
This workout will be capped at 30 minutes.
Row 500 Meters for time
Explosvie Push-Ups
Old guys participate too.
The old rugged cross.
Ethan getting high
Results-Great job by everyone on a tough workout. We saw a quite a few very strong efforts on this one. Mark, Scott and Jon all carried this out to the 30 minute max. Scott with a number of sets that only required the minimum of 1 pullup or 1 pushup. Kenz and Deanna got into the 20's, with Kenz nearly hitting the 30 minute max.
Facebook