Monday 8/23/2010
Workout of the Day
30-25-20-15-10:
Burpees
Box jumps (24″)
Toes to bar
Post time to comments.
Rachael
Saturday 8/21/2010
Open Gym 8:30-10:30 (Member’s Bring a Friend today!)
Free Introductory Workout for those new to CrossFit at 10:30
Ted
Friday 8/20/2010
Workout of the Day:
3 Rounds:
5x Rope Climb
21x Ring dips
50x Squats
Post time to comments.
Who do your kids look up to?
Thursday 8/19/2010
Workout of the Day:
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post your body weight and load used to comments.
Tammy
Wednesday 8/18/2010
Workout of the Day:
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (72#)
Post number of rounds and reps completed to comments.
This Hero WOD is in honor of Nate Hardy, who was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Nate
Tuesday 8/16/2010
Workout of the Day:
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.
Post distance to comments.
Annie T. during a run at the 2010 Games (Photo from CrossFit.com)
Monday 8/16/2010
Workout of the Day:
Three rounds for time of:
30 Wallball shots, 10.5′ target (20#/14#)
30 Squat snatches, movement initiates with barbell below the knees (75#/45#)
Post time and loads used to comments.
CrossFit 801 does today’s WOD.
Ring Hand Stand Push Ups
Saturday 8/14/2010
0830-1030 – Open Gym
1030-1130 – Free Trial Workout for anyone interested in trying CrossFit
Larissa
Friday 8/13/2010
Workout of the Day:
“Coe”
Ten rounds for time of:
10 Thrusters (95#/65#)
10 Ring push-ups
Post time to comments.
Thursday 8/12/2010
Workout of the Day:
“Annie”
50-40-30-20-10
Double Unders
Anchored AbMat Sit Ups
Post time to comments and mark your time on the PR board if you do it Rx’d.
1/12/2010 was the last time we did this WOD Rx’d. You can also use the search window below the list of archives on the right to find other “Annie” times.
Here is a video of Spealler doing “Annie”
Beth working towards a max box jump
Wednesday 8/11/2010
Workout of the Day:
Bring a watch. Run as far as possible in 15 minutes.
However, every minute on the minute you must stop where you’re at and then perform either 5 KB Swings or 5 Slam Balls. The weight is up to you.
“What if I stop somewhere that my KB or SB isn’t…?” That won’t happen because it will be with you on the run!
Post number of laps and fractions of laps completed to comments.
Mud Run
Tuesday 8/10/2010
Additional Warm Up:
100 Double Unders for time
Workout of the Day:
“Amanda”
9 – 7 – 5 reps of:
Muscle-ups
Snatches (135/95 lb.)
Post time to comments.
2010 Games women’s WOD Video – “Amanda”
Go Thomas !
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