Wednesday, January 7, 2009

Work Out of the Day
AMRAP(as many rounds as possible) in 20 minutes of:
10 Kness to Elbows
10 Kettlebell Swings (53lb/35lb)
20 Double Unders

post rounds and stuff to comments
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Finally ready for flying pullups!

Monday, Jan 5, 2009

WOD
For time:

Run 400m

10 Squats 185lb/125lb
5 rope climbs, 15 ft
8 squats
4 rope climbs
6 squats
3 rope climbs
4 squats
2 rope climbs
2 squats
1 rope climb

Run 400m

gym
Almost done with the new box

Free Workout

Every Saturday at noon we offer a free workout! You don’t have to sign up or even know anything about crossfit. It’s always a fun workout that will challenge you just enough to get a taste of the koolade. Come by 10 minutes early to stretch and warm up. Email or confirm that you want to come on our schedule page. We will let you know if it is at our gym or at a local park. Hope to see you there, and tell your friends to come get some too.

Friday, Jan 2, 2009

“Lynne”

5 rounds for max reps:

Bodyweight benchpress

Pullups

Post total number of reps

pukie1

Jrod(165lbs)-29/70
TJ(165lbs)-34/56
Shain(170lbs)-48/102
Billy(165lbs)-46/131
Chris(225lbs)-15/90

Tuesday,Dec 30, 2008

“Jackie”
For time:
1000m row
50 thruster 45lb/33lb
30 pullups

welding
Almost done with the flying pullup bars

Chris-11:19
Krista-13:36
Jrod-9:36
Shain-8:07
Derrick-15:57
Billy-6:52
Ty-10:42
TJ-9:21
Yasmin-17:00

Tuesday,Dec 30, 2008

“Jackie”
For time:
1000m row
50 thruster 45lb/33lb
30 pullups

welding
Almost done with the flying pullup bars

Chris-11:19
Krista-13:36
Jrod-9:36
Shain-8:07
Derrick-15:57
Billy-6:52
Ty-10:42
TJ-9:21
Yasmin-17:00