Thursday, December 17, 2009

WOD 12/16/09

Five rounds for time of:

10 Clean and Press (#85/#65)

20 Mountain Climbers

WOD 12/15/09

With a partner complete 200 wall ball shots.
Resting partner does high knees with jump rope.


Tabata Plank Holds, Sit-ups, and Dolphin Kicks

Full deck of Cards!!!

Aces=15 reps
Face Cards=10 reps

Thursday, December 10, 2009

WOD 12/9/09

AMRAP in 15 minutes of:

5 Pull-ups
10 Wall Ball Shots
15 KB Swings


Max 5 rep Dead-lift

WOD 12/8/09

5 Rounds for time of:

5 Thrusters (95#/65#)

10 Burpee Box Jumps

WOD 12/7/09

Partner Workout

1 minute at each station
3 rounds
1 minute rest between rounds

Leg Throw Down
Hamstring Push-ups
Wheel Barrel Walks
Leg Drop
Burpee Med Ball Pass with Double Squats

WOD 12/5/09

Adult Gymnastics Winter Season Challenge Course

AMRAP in 20 min of:

20 Sit-ups, 10 sec Handstand Holds, Ski Jumps, Mat Push, 5 Ice Climber Pull-ups, Triple Jump of Doom, 10 Tap Swings on Rings to Dismount, Tumble on Air Track, 3 Pull-up/Pull-overs on bars, and Balance Beam

WOD 12/2/09

AMRAP in 20 min of:

5 Toes to Bar

7 Ring Dips

9 Handstand Push-ups

WOD 12/4/09


Box Jumps 

Tuesday, December 1, 2009

Paleo Thanksgiving

                   Paleo recipe for Pumpkin Pie!

WOD 12/1/09

Warm up: Tabata Style

Arch and Hollow Rockers



Waiter Walks
Box Jumps
Shoulder Press
Wall Ball

WOD 11/30/09


100 Pull-ups
100 Push-ups
100 Sit-ups 
100 Squats

Congratulations to everyone who completed Angie today. It's crazy to think that in just one day we did over 3,500 pull-ups as a group on our bars. That is pretty incredible. Nice job Karen and Dave on your first ever CrossFit workout! Welcome to the team.

WOD 11/25/09

Last workout before the big turkey feast!

For time:

Row 5oo meters
100 Sit-ups
50 Ring Push-ups
25 Handstand Push-ups
25 Overhead Squats