WOD: “Angie“ For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments. Image: Sherri hitting the GHD hard. The ball for this type of thing is very light and would never start a beginner here. This requires very strong core.
Journal
CrossFit Mobility
OCTOBER 29, 2008 WEDNESDAY
WOD: Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments. Image: Anne Michelle back to play with us! I bet she wasn’t sore at all after the farmer walk. John carrying his 90-100 pound suitcase (sometimes called the suitcase carry).
Monday Night “Chelsea”
30 Minutes, on the minute of: 5 pull ups, 10 push ups, 15 air squats. 6:00 PM Monday 10/27 Emileigh, John, Jack completed all 30 minutes. Chris P, Darford, Doug T, and Ray all pushed each other into 20 minutes plus. This is a deceivingly hard workout! You must be able to get those air [...]
Saturday
I was told not to give the class any burpees or pull ups, however, with the message not recieved we proceeded with the WOD: 3 Rounds of a 400, 300, 200 Run with Kettle Bell Swings (#44/#25) 30, 25, 20; Push Press (#95/#65) 30, 25, 20; and Burpee to Box Jump or Box Jump to [...]
OCTOBER 24, 2008 FRIDAY
WOD: Four rounds for time: Run 400 meters Rest 2 minutes Post time to comments. Image: Shannon loves the v sit with the weighted ball. My camera battery is dead and I made her freeze in this position to take the shot. Anything for Crossfit.
WED Afternoon 10/22 Youth Fitness
“Grace” 30 Reps of Clean and Jerk for time (#45, #35, #20, #15) All of the kids under 7 minutes with good form.
WED Night 10/22 6:00 PM
Laura’s workout was on the board and the Class decided to go after it! 10,9,8,7,6,5,4,3,2,1 of: Benchpress (3/4 body weight), Thrusters (#75/#55), Pull Ups, Box Jumps 1 Farmers Walk (60 yards, #120/#80) after each set. Ray was in at 24:00 everyone else under 30:00! All RX! The picture above shows Raechel during a kipping pull up with a [...]
OCTOBER 22, 2008 WEDNESDAY
WOD: RUN A 5K. Post time to comments. Image: This little one certainly has seen some time in the Crossfit NEGA gym. It has very much helped the game and her presidential fitness test. Ran the mile in 8:20. Great for a 5th grader.
OCTOBER 21, 2008 TUESDAY
WOD: Ten rounds for time of: 12 Burpees 12 Pull-ups Post time to comments. IMAGE: Kara and Joan doing their favorite v-ups (that is besides burpees of course).
Ankle Reconstruction
Just got out of surgery this morning and I am looking forward to getting back in the gym. Looks like it will be no earlier than January though… Keep up the good work everyone, I miss you guys! -Karson
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