We are on for this Labor Day Monday for one class only at 9:15AM. All levels - be ready for a special workout of the day… Jack
AUGUST 29, 2008 FRIDAY
WOD:
“Nasty Girls“
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Remember to substitute pullups and dips if you can’t do the muscle ups.
Image:Brian from Station five with great form on the kettlebell swing.
AUGUST 28, 2008 THURSDAY
WOD: Rest Day
Image: Karin doing a handstand. Should have told her to engage her abs a little more and pull herself into midline. She has a great handstand and she is depending on the wall a little too much (butt resting back on the wall). She is ready to move away from the wall. Great [...]
AUGUST 27, 2008 WEDNESDAY
WOD:
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Post time to comments.
IMAGE: Brian from Hall County Station 5 knocking out the wod in 14 min and some lose change. All of the 9a.m. moms and dads quickly bowed at his feet and said “We’re not worthy!” Actually we told him he had to [...]
AUGUST 26, 2008 TUESDAY
WOD: FRONT SQUAT 10-10-10-10-10 REPS: POST LOAD TO COMMENTS
Image: Niki with great form on the wall ball. Maybe scoot those feet out just a tad bit wider.
AUGUST 25, 2008 MONDAY
WOD:
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
Remember you can modify all these workouts. Don’t give up when you see something like “Murph”. I would [...]
Friday Tsali Ride
This was taken on the Left Loop of at Tsali Rec Area, near Bryson City, NC. The trail follows the rim of Lake Fontanna (just make sure you hug the right to avoid dropping off the ledges into the water!) This is a must ride or trip for any outdoor enthusiast. Bring your offroad bike or rent a mountain bike and [...]
Saturday WOD and Krav Maga Skills w Mark
*click on any of the pics for comments
WOD: We started with a warm up run of 800M carrying our PVC poles stopping at 0,200, 400, 800, 400, 200,0 for some overhead squats. We looked like a tribe of CrossFitters out for some hunting and gathering.
The main set consisted of 3 Rounds of: 15 Hang Power Cleans [...]
AUGUST 24, 2008 SUNDAY
WOD: Rest Day
IMAGE: Sherri and Cindy doing a little “Fight Gone Bad”
AUGUST 23, 2008 SATURDAY
WOD:
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
Post time to comments.
IMAGE: Kara on the dreaded ladder. Torture equipment bought by Jack. Must maintain ladder skills to keep master Jack happy! P.S. Does anyone know the answer to yesterday’s question? Who [...]
