Welcome newbies! We mixed it up in 3 person teams completing the following: 125 wall ball (#20/#12) 100 dead lift (#225/#145) 75 thruster (#95/#65) 50 pull ups 50 burpees each team member contributed to the total number with 20 sec of work, then switch out until the above assigned number was completed by the entire [...]
Journal
CrossFit Mobility
WED…The Girls knock out 15 Rounds!
Great turn out today for all classes! Thank you Coaches Chase S and Brandon for assisting with the WOD’s. We started with a kids workout of 15 Rounds of 50 M sprint on all rounds with 10 kettle bell swings on the odd rounds, and 10 burpees on the even rounds. Ashley B came in [...]
Monday WOD
5 Rounds (Emiliegh, Ray, Lee, Chris, Gayla) 25 X alt L / R dumbell snatch 25 X back extensions 25 X knees to chest 25 X kettle bell swings 25 X air squats Alternate WOD (Billy, Kelly, John) 4 Rounds Run 400 40 air squats 30 sit ups 20 push ups 10 pull ups *both [...]
FEBRUARY 24, 2009 TUESDAY
Image: Brandon attacking “King Kong”. He makes it look easy. What is the weight on that deadlift anyway? WOD: Rest day or hook up with one of the many Crossfit girls.
FEBRUARY 23, 2009 MONDAY
Image: Karin showing some great form on the push press. Main points in the push press. 1) feet under hips 2) no dropping chest forward in the dip and drive 3)elbows slightly forward so as to make a straight bar path 4)quick dip and drive, not hanging around in the bottom of the dip 5) [...]
FEBRUARY 22, 2009 SUNDAY
Image: One whose wife has bun in oven, one whose wife has bun out of the oven! Congrats to both. WOD: Front squat 3-3-3-3-3 reps Post load to comments. Please watch this video of Greg Glassman, founder of Crossfit. This is a great explanation of how Crossfit correlates to wellness and overall health. “CrossFit’s New [...]
Saturday WOD & Reminder for Sunday’s Challenged Child 5K
A Fun 3 Minutes (max reps in each round) 3 minutes of Summo Dead Lift High Pull (#75/#45) – 1 min rest. 3 minutes of Sit Ups – 1 min rest. 3 minutes of Wall Ball (#20/#12) - 1 min rest. 3 minutes of Over Head Squats (#75/#45) – 1 min rest. 3 minutes of [...]
FEBRUARY 21, 2009 SATURDAY
Image: John and Josh doing “chest to bar” pullups. Have you tried these? Very fun. WOD: “Joshie“ Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups Post time to comments. These are squat not power snatches.
FEBRUARY 20, 2009 FRIDAY
DON’T FORGET ABOUT CHALLENGED CHILD 5K THIS SUNDAY!!!!! SEVERAL CROSSFITTERS GOING TO RUN THIS EVENT GIVEN FOR A GREAT CAUSE. DETAILS BELOW 5k Run and 1 Mile Fun Run/Walk Sunday, February 22 2009 River Forks Park, Gainesville 1:00 P.M. – Registration 2:00 P.M. – 1 Mile Fun Run/Walk 2:30 P.M. – 5K [...]
3:30 GIRL POWER
Image: Our motley 3:30 girls class. These kids work hard. Here was their work out today: Active Warm up tabata squats (to the chipmunks “funkytown” of course) ladder drills x 9 with lunges in between beck’s burpee relays instruction on form of the thruster WOD: row beginner pullup box jump sit up 5 [...]
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