Workout of the Day

WOD 12/28

NO 7:30 PM Class Tonight, ON RAMP ONLY!

Deadlift
x10, x8, x6 (appx. 40% of your 1 Rep Max)
Focus on PERFECT mechanics.

then…

400 M Run
21 Pull-ups
400 M Run
15 Pull-ups
400 M Run
9 Pull-ups

Hope is like a road in the country; there was never a road, but when many people walk on it, the road comes into existence. –Lin Yutang

Top 10 Things food companies don’t want you to know

Announcements:
– 9 SPOTS left for next week’s On Ramp, Sign up HERE!

Holiday Schedule:
12/29: Normal hours
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours

img_2530

AM Results
Mike 9:00 Rx
Kirk 9:44 Rx
Ray 10:17 Rx
Marissa 12:06 (Jump)
Mathew 11:10 Rx
Liz 8:58 Rx
Brian 7:36 Rx
Ariel 11:22 (Band)
Bill 11:20 (Jump)
Kristin (1/2 run, Jump)
Jorden 9:01 (Jump)
Heather 10:02 (Jump)
Anna 11:09 (Jump)
Will 9:36 Rx
PM Results
Blake 8:59 Rx+CTB
Walker 8:05 Rx
Betsy 8:26 (Band)
Stacey 7:46 Rx+CTB
Claire 8:25 (Jump)
G 8:56 (Jump)
Jerry 7:14 Rx
Jess 8:35 (Jump)
Big Matt 9:09 Rx
Smeth 7:38 Rx
Glen 7:03 Rx
Perry 9:17 Rx
On Ramp
Cat 5:01
Cynthia 5:25
Megan 5:26
in Workout of the Day 294 comments

WOD 12/26

10 Minutes AMRAP
10 Flutter Kicks
5 Burpees
50 M Sprint

At Christmas play and make good cheer, for Christmas comes but once a year. -Thomas Tusser


in Workout of the Day 280 comments

WOD 12/24

Back Squat
3-3-3-3-3-3

then…

3 Rounds
10 Suitcase Lunges (55 lb, 35 lb)
20 Push-ups
400 M Run
photo1

Merry Christmas from the blue shirt crew!

Results
Lyzz 115 9:46 (20 lb)
Will 225 9:45 Rx
Heather Skill 11:27 (20 lb)

in Workout of the Day 301 comments

WOD 12/23

Push Press
3-3-3-3-3-3

then…

10 Minutes AMRAP
5 Chest to Bar Pull-ups
15 Hang Power Snatch (75 lb, 55 lbs)
50 M Sprint

Announcement:
– The 2010 CrossFit Games Sectional and Regional Competitions have been announced! Registration starts today, sign up before its to late!

Holiday Schedule:
12/23: Normal Morning Hours and 5:30 PM
12/24: 8 AM
12/25: Closed Merry Christmas!
12/26: Closed
12/28: Normal hours
12/29: Normal hours
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours

img_2497

AM Results
3R MetCon
Ray 100 5 (45 lb)
Walker 75 3 (45 lb)
Matt M. 105 4 (Chin, 55 lb)
Kristin 85 (Band, 35 lb)
Heiny 105 4 (Band, 45 lb)
Jorden 50 ? (Jump, 35 lb)
Will 140 3 Rx
Lyzz 85 4 (Chin, 45 lb)
Anna 60 3 (Jump, 35 lb)
PM Results
JJ 115 3 (Chin, 35 lb)
Darlene Skill 4 (MOD)
Kiehler 155 4 (Chin)
G. 55 3 (Band, 35 lb)
Claire 50 3 (Jump, 35 lb)
OJOE 140 4 (Band, 55 lb)
in Workout of the Day 273 comments

WOD 12/22

Front Squat
3-3-3-3-3-3

then…

5 Rounds
25 Double Unders
5 Knees to Elbows

There is plenty of room at the top because very few people care to travel beyond the average route. And so most of us seem satisfied to remain within the confines of mediocrity. -Nnamdi Azikiwe

Excess Estrogen and Weight Gain

Announcement:
– The 2010 CrossFit Games Sectional and Regional Competitions have been announced! Sign up starts tomorrow, sign up before its to late!

Holiday Schedule:
12/22: Normal Hours
12/23: Normal Morning Hours and 5:30 PM
12/24: 8 AM
12/25: Closed Merry Christmas!
12/26: Closed
12/28: Normal hours
12/29: Normal hours
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours

img_2527

AM Results
3R MetCon
Mike 155 6:39 (HH/S)
Kirk 160 6:16 (HH/S)
Walker 105 6:09 (HH/S)
Heather 45 6:03 (HH/S, Knee Raise)
Kevin 115 6:49 (HH/S)
Blake Skill 6:21 (HH/S)
Michael 170 4:35 Rx
Daniel 205 5:20 (HH/S)
Jess Skill 6:09 (HH/S)
Aurelia 60 ?
Smeth 195 ?
OJOE 145 ?
On Ramp
Cynthia 7:31
Cat 8:14
in Workout of the Day 339 comments

WOD 12/21

3 x Max Muscle-ups or Muscle-up Skill Work

then..

4 Rounds
5 Ring Rows
3 Power Cleans+3 Front Squats + 6 Push Presses (95 lb, 75 lb)
200 M Sprint

The important thing in life is not to triumph but to compete. -Pierre de Coubertin

Stay Focused over Christmas

Announcement:
– The 2010 CrossFit Games Sectional and Regional Competitions have been announced.  If you are interested in participating please send me EMAIL and let me know.
– We have slightly changed our AM schedule, we will now have 3 classes 6:30 to 7:30, 7:30 to 8:30, and 8:30 to 9:30.

Holiday Schedule:
12/22: Normal Hours
12/23: Normal Morning Hours and 5:30 PM
12/24: 8 AM
12/25: Closed Merry Christmas!
12/26: Closed
12/28: Normal hours
12/29: Normal hours
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours

img_2521

AM Results
Marissa 8:14 (15lb, Hang)
Rob 6:03 Rx
Andrew 6:33 Rx
Matt 7:38 (45lb, Hang)
Ray 7:33 (65lb)
Kristin 10:02 (35lb, 100m)
Jorden 8:32 (35lb, Hang)
Heather 8:10 (35lb, Hang)
Laura 9:25 (45lb)
Lyzz 8:11 (65lb)
PM Results
Walker 7:41 (45 lb)
Betsy 6:45 (55 lb)
Stacey 6:31 Rx
Michael 6:29 (75 lb)
Michelle B. 8:33 (MOD)
Tristy 7:07 Rx
Darlene 10:56 (MOD)
JJ 10:07 (65 lb)
OJOE 8:11 (65 lb)
On Ramp
Cat ?
Cynthia ?
in Workout of the Day 278 comments

WOD 12/19

Snatch Pulls
3-3-3

then…

5 Rounds
:30 Double Unders
:30 Wall Balls (20 lb, 15 lb)
:30 Box Jumps (24″, 20″)
:30 Sit-ups
1:00 Rest

Team Score = Total amount of weight lifted + total reps on metcon

Competing at the highest level is the greatest test of one’s character. -Russell Mark

Announcement:
– The 2010 CrossFit Games Sectional and Regional Competitions have been announced.  If you are interested in participating please send me EMAIL and let me know.
– We have slightly changed our AM schedule, we will now have 3 classes 6:30 to 7:30, 7:30 to 8:30, and 8:30 to 9:30.

Holiday Schedule:
12/22: Normal Hours
12/23: Normal Morning Hours and 5:30 PM
12/24: 8 AM
12/25: Closed Merry Christmas!
12/26: Closed
12/28: Normal hours
12/29: Normal hours
12/30: Normal hours
12/31: Morning classes only
1/1: Closed
1/2: Normal hours

Results:
Purple Cobras 2170
Magenta Dragons 2302

in Workout of the Day 267 comments