Archive for March, 2009
Tuesday 3/31/2009
CF Games 2008 “Deadlift/Burpee”
5 rounds AFAP…
5 x Deadlifts (275 lbs./185 lbs.)
10 x Burpees
Post time to comments.
Don’t drop your bar on the deadlift, ride it down on every rep. Click the link below and then scroll down for some video highlights.
The top 5 women finishers for this WOD in the 2008 CrossFit Games were Libby Dibiase (3:23), Caity Matter (3:53), Jenny Rydh (3:54), Jenni Orr (4:03), and Tanya Wagner (4:10).
The top 5 men’s finishers for this WOD in the 2008 CrossFit Games were Matt Chan (2:33), Mathew Griffin (2:35), Jason Khalipa (2:37), Jonathan Thomas (2:41), and Chris Spealler (2:41).
http://games2008.crossfit.com/crossfit-games/
Monday 3/30/2009
“Nandy”
5 Rounds:
400 m Run
5x Pullups
10x Pushups
15x Overhead Squats (95#/65#)
Luke...wondering what time it is...
Saturday 3/28/2009
0830-1030 Open Gym for members
1030-1130 Free Trial Workout for anyone interested in trying a CrossFit workout. click here
Carli doing a scaled down WOD to maintain fitness during her pregnancy.
Friday 3/27/2009
10x Thruster (135#/95#)
20x Double Unders
8x Thrusters (135#/95#)
40x Double Unders
6x Thrusters (135#/95#)
60x Double Unders
4x Thrusters (135#/95#)
80x Double Unders
2x Thrusters (135#/95#)
100x Double Unders
Post time to comments.
For those wanting to get a 5k in on Saturday this one is for a good cause.
http://hamptonroads.com/2009/02/bellator-wounded-warrior-5k-runwalk
Thursday 3/26/2009
Hopper Deck!
**The am class will draw a card. The workout drawn will be for the am and pm classes. There will be NO substitutions. No one is to post the WOD or times until after the 5:30 class.
seriously...who is it gonna be.....
Wednesday 3/25/2009
Shoulder Press
2,2,1,1,1
Push Press
1,1,1,1,1,1,1
Warm up REALLY well! I want to see everyone focusing on good technique. Everyone, old or new, should be able to fill in a slot on the PR board tomorrow.
Saturday 3/21/2009
Saturday: Open Gym for members (only) 8:30-10:30
Free Trial Workout for anyone interested in learning more about CrossFit @ 10:30
Friday 3/20/2009
21-15-9
Overhead Squats (105#/75#)
Pullups
Rest
3 attempts at max L-sit holds.
Post time and longest L-sit hold to comments.
Thursday 3/19/2009
5 Rounds:
12x Kettlebell Swings (55#/35#)
21x Weighted Situps (45#/25#)
12x HSPU
21x Box Jumps
Post time to comments.
Check out the article below on ‘Dedication’ posted on AgainFaster.
http://www.againfaster.com/articles/dedication.html
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