Monthly Archives: May 2010

Tuesday 100601

WOD Shoulder Press 5-5-5-5-5 reps Skill Work AMRAP in 2 minutes of Seated Sit-Up Shoulder Press: 3 Rounds for time of: TYI x 10 ea 10# men 8# women HSPU x 5 HSPU hold 30 sec Tuesday Results: Aaron: 145 25 … Continue reading

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Monday Results!

HUGE thanks to everyone that came out today! We had a awesome turnout, and lots of kids to cheer on their parents! The guys wet first, with 5 participating. Using Cindy with a run as a warm up was such … Continue reading

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Monday 100531

HAPPY MEMORIAL DAY! We are going to to be doing two classes tomorrow morning. Since we have so many couples that have little kiddo’s, we re going to break it up a little different and have a guys class and a … Continue reading

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Sunday 100530

Sorry for the delayed post! We are not doing a WOD at the gym today but if you are still doing a WOD today here ya go! “The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, … Continue reading

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Friday 100528

“Nutts” For Time: 10 Handstand push-ups 250# Deadlift, 15 reps 25 Box Jump 30″ men 24″ women 50 Pull Ups 100 Wallball shots 10′ 20# men 14# women 200 Double-unders Run 400 meters w/45 LB Plate Today we ‘re doing a … Continue reading

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Thursday Rest

Oops sorry, tried to post this last night and must not have published it sorry everyone.  Want to say great job to Jake who crushed the squat series yesterday morning, nice job taking your time and focusing on form.  In … Continue reading

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Wednesday 100526

Skill Work 6 Rds of: 30 second L-sit 30 second Handstand hold When finished with skill work WOD 30-25-20-15-10-5 for time: Sumo Deadlift High pull 75# Men 55# Women Box Jump 24″ Men 20″ Women Supine Row Push Up Ab Mat … Continue reading

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Tuesday 100525

“Fran” For time 21-15-9 of: Thruster #95 men #65 Women Pull ups When Finished Extra Credit 3 Rds no time component 25 Hip Extensions 15 Knee to Elbows This WOD is one of the staple WODs for CrossFit.  First and … Continue reading

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Monday 100524

Back Squat 5-5-5-5-5 What does this mean? Today we are working to find a new 5 rep PR for back squat, however this doesn’t mean include your warm up sets as part of your working 5 rep working sets. Let the first … Continue reading

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Steak and Veggie Kabobs

Steak and Veggie Kabobs Ingredients: Lean Steak of choice Zuchinni Cherry Tomotes Mushrooms Yellow Squash Red Bell Pepper Directions: Season meat as desired, BBQ and enjoy.  For Kabobs, cut zucchini, pepper, and squash into pieces, place on skewer with tomato, and mushroom. BBQ … Continue reading

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