May
20
2010
admin
Pre WOD 7 X 5 Med Ball cleans
Workout of the Day 21-3
3-21
Hanging squat cleans (95#/65#)
Pullups
Post WOD 2 minutes superman/hallow body hold
Wall ball warmup
Keith started in our Elements 3 months ago. He said today was his 45th workout since graduating from Elements. On his first day of Elements, Keith could do 2 pullups. Today, he completed 84 unassisted pullups during the course of this workout! Jon started in our Elements 3 1/2 months ago. On his first day of Elements he could not do 1 pullup. Jon also completed 84 unassisted pullups in this workout! Keith and Jon are two of the hardest working guys in the gym. The tremendous increase in their capabilities is a testament to the effectiveness of Crossfit and to the effort and commitment both of these guys show. Well done guys, it inspires me to watch how hard you bring it every workout.
Keith
Jon
Results
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May
19
2010
admin
Pre WOD GHD Sit-Ups
Workout of the day For Time:
Run Loop (1120 Meters)
30 Thrusters (95/65)
30 Box Jumps (24″/20″)
30 Burpees
30 KB Swings (24/16)
Run Loop
Post WOD 2 Minutes – Superman/Hollow
Ang and Toni showed a lot a heart pushing through a tough WOD
Full house
Match coaching the action. Welcome back Casey, Andy, and Nick
Blake loves burpees
Results
1 comment | posted in WOD
May
18
2010
admin
Pre WOD Double Under Practice
Workout of the day 3 Rounds for time
5 Deadlifts (225/185)
50 Double Unders
Post WOD Tabata Plank Hold
Ms. Mcgavock shows off her battle wounds.
Jon U. keeps a close watch on everyone's plank form.
Results
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May
17
2010
admin
Pre WOD Handstand Push-Up Work
Workout of the day AMRAP 20
Pick one of the following:
“Mary” 5 Handstand Push-Ups
10 Pistols
15 Pull-Ups
or
“Cindy” 5 Pull-Ups
10 Push-Ups
15 Squats
Post WOD 100 Abmat Sit-Ups
The sermon on the mount?
Fitness through osmosis.
27 Inch Worm
Gettin' after it!
Results
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May
15
2010
admin
So it was guys vs gals again. Each team would have 1 person rowing a 200 meter, while all the other teammates performed each of the above movements. The scoring was based on the number of breaks each person took during the duration of the 200 meter row.
D and Roger on the ring hold
Head to head rowing
Finishing up with a round of burpees
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May
14
2010
admin
Pre WOD Pick your PR
Workout of the Day Clean and Jerk
5 X 5
Kirst setting a PR at 105#, nice extension
Bree also showing excellent form acheiving full triple extension before the 3rd pull
Tony putting up a PR
Thad getting over 200#
Kenny setting a PR of 125# at a bodyweight of 120#
Match also setting a PR of 185#, 15# over body weight
The girls of the PM elements class working on their clean and jerks
Congratulations to Darcy,Mary, Pam, and Kallee on finishing Elements tonight
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May
13
2010
admin
Pre WOD 5 Minute Kettle Bell Swing (24kg 16kg)
Workout of the day AMRAP 12
15 Squats
10 Ring Push-Ups
5 Toes to Bar
Post WOD 10 meter sprint on 10 seconds rest for every break you took during Pre WOD
Fun with the Kettle Bells
Run, Boo-Boo, Run. Good dog!
Results
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May
12
2010
admin
Pre WOD Press 5 X 5
Workout of the Day 5 Dead hang pullups
10 Dumbbell snatchs (30#/15#)
15 Box jumps (24″/20″)
Wooley showing good form leading with her elbow after achieving full extension
Results
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May
11
2010
admin
Pre WOD Tabata squats, bottom to bottom
Workout of the Day For time:
50 squats
5 ring dips
40 situps
5 ring dips
30 pushups
5 ring dips
20 knees to elbows
5 ring dips
10 double unders
5 ring dips
5 burpees
5 ring dips
Nothing says pain quite like bottom to bottom tabata
Results
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May
10
2010
admin
Pre WOD Max Height Box Jump
Workout of the day For Time:
Run 400 Meters
10 Rounds:
5 Squat Clean Thrusters (95/65)
5 Burpees
Run 400 Meters
Post WOD 100 Ab Mat Sit-Ups
Lari lifts like a girl..a real strong girl
Results
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