CrossFit NorthRidge

2/29/12

2012-02-28T18:05:00.000-08:00

*If you are competing in the crossfit open I recommended you take today as a rest day. We will not be having normal open gym on Sunday(See flyer on board). So the only time to do the open wod will be on Thursday when we do it in class or on friday.

WOD:

For Time:

1000m Row
10 Ground-2-Overhead(155, 105)
20 Box Jumps(24, 20)
30 KB Swings(70,55)
20 Hand Release Pushups
10 Burpee Pullups

Mobility Work

2012-02-27T18:30:00.000-08:00

2/28/12

2012-02-27T18:27:00.000-08:00

WOD:
Tabata

Row
Sit-ups
Double-unders
Toes-2-bar

*Score is max number of reps completed.

Leaderboard after week 1

2012-02-26T16:21:00.001-08:00

*If I have left anyone off or have your score wrong please let me know and I will get it corrected. Thanks!

Men:

1. Ben 111

2. Daniel 102

3. Ryan 99

4. Chris C. 95

5. Matt D. 90

6. Charlie 88

7. Drew 87

8. Will S. 86

9. Ray 86

10. Chris S. 84

11. Tony 83

12. Sonny 78

13. Chris L. 76

14. Hugh Bo. 74

15. Hugh U. 73

16. John 70

17. Tye 65

18. Matt 64

19. Jim 64

20. Luke 64

21. Joe 62

22. Justin 62

23. Theo 60

24. Will W. 60

25. Carson 59

26. Randy 57

27. Josh 55

28. Neal 52

29. Wesley 52

30. Brian 48

31. Tommy 48

Women

1. Dana 101

2. Amy 99

3. Jamie C. 95

4. Courtney 94

5. Nikki 90

6. Leanne 87

7. Allie 85

8. Kelly D. 83

9. Susan M. 77

10. Beth Bo. 77

11. Stacie 77

12. Breanna 69

13. Sara 68

14. Tammy 66

15. Mary 65

16. Haley 64

17. Patsy 64

18. Kelly H. 64

19. Whitney 63

20. Carla 60

21. Anna 59

22. Kathy 59

23. Leigh 58

24. Christa 56

25. Maddie 56

26. Jennifer 57

27. Jennifer S. 55

28. Beth M. 54

29. Jamie 46

30. Elizabeth 43

31. Jamie 43

32. Susan J. 24

2/27/11

2012-02-26T15:33:00.000-08:00

WOD:
"Karen"
For Time:

150 Wall Balls(20/10', 15/9')

Reminder about our CF Games

2012-02-23T17:59:00.000-08:00

If you missed the workout today you can make it up tomorrow or sunday during open gym hours. If you don't make up an open workout your out of the running for our crossfit games. Hurry in and get it done!
Also for everyone competing in the open we will be valdiating scores on sunday so don't worry if its not done right away. You may submit your score at any time.

2/24/12

2012-02-23T17:54:00.000-08:00

WOD:
50-40-30-20-10, and
10-8-6-4-2 reps rounds for time of:

Sit-ups
Deadlifts(275, 185)

*Alternate between situps and deadlifts. Ex. 50 situps, then 10 deadlifts.....

What's For Dinner

2012-02-23T12:37:00.000-08:00

Courtney made this Sweet and Spicy Salmon and it was delicious! If you don't like a fish taste... this is the recipe for you! You will not have even a hint of fish taste with these spices! Give it a try and let us know how you like it.

Click here-- Cookin Up Life: Sweet and Spicy Salmon

2/23/12

2012-02-22T17:50:00.000-08:00

WOD:

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

Click here for wod demo.

Mobility Work

2012-02-21T18:21:00.000-08:00

2-22-12

2012-02-21T18:19:00.000-08:00

Teams of 2:

AMRAP in 5 minutes:

6 KB snatches (55, 35)

*Alternating partners (they do 6, you do 6)

AMRAP in 5 minutes

12 Double Unders

*Alternating partners (they do 12, you do 12)

AMRAP in 5 minutes

3 up and over box jumps (20 inches)

*Alternating partners (they do 3, you do 3)

2/21/12

2012-02-20T12:48:00.002-08:00

WOD:
Teams of Two

5 Rounds Each For Time Of:

Catapiller Crawl-16ft(25,20)
6 Burpees
8 Pull-ups
10 Wall Balls(20/10', 15/9')
100m Run

One Partner does a round while other rests, as soon as partner finishes run the other persons starts crawl.

New Highlight Video!

2012-02-19T18:07:00.000-08:00

http://www.youtube.com/watch?v=A_KOqDQYl34&feature=channel

Enjoy!

2/20/12

2012-02-19T16:22:00.000-08:00

WOD:
For time:
1 Mile Row

For time:
1 Mile Run

2/17/12

2012-02-16T17:42:00.000-08:00

WOD:
Teams of 2,3,4 or 5.

3 Rounds for time:

400m Run
-------------
10 Up and over box jumps(20")
20 Mountain Climbers
Run to Hill
2 Hill runs
Run to stones
6 Stone lifts(72, 42)
Run back to room
*Can't start next movement until all team members have finished previous movement.

2/16/12

2012-02-15T18:31:00.000-08:00

WOD:
AMRAP in 20mins:
Teams of 3, 1 Peson at each station

1 Min Double-Unders
1 Min Situps
1 Min Ball Slams

Score is total # of rep completed as a team. Rotate every min on the min for 20 mins from station to station.

Mobility Work

2012-02-14T18:06:00.000-08:00

2/15/12

2012-02-14T18:04:00.000-08:00

WOD:
For time:

60 Cal. Row
50 Hand Release Push-ups
40 Box Jumps(24, 20)
30 KB Swings(55,35)
20 Front Squats(175, 120)
10 Muscle-ups

*Sub for muscle-ups is 3 pull-ups, and 3 Paralette dips for every 1 muscle-up.

2/14/12

2012-02-13T18:21:00.000-08:00

WOD:
3 Rounds for time of:

50 Air Squats
400m Run

The Open

2012-02-12T14:12:00.000-08:00

The Open Competition season is just around the corner. Do you have what it takes to be the fittest athlete in the World? You’ll find out soon!
Registration: February 1st to the 22nd
1. Click HERE to register.
2. Fill out the applicable information
3. Pay the $20 registration fee
4. Select your affiliate on the right side of the page: CrossFit NorthRidge.
Who: Anyone and Everyone! Even if your goal isn’t to make it beyond The Open. Take advantage of the high energy competitive atmosphere and set a PR for yourself.
When: First WOD is announced Tuesday 7pm on February 22nd.
How Does It Work: A WOD is announced. You have 5 days to complete the workout and submit your score online. We will be doing the Open WODs in class, but if you are unable to make it to class that day you can do them during open gym hours during the week. You’re then ranked in the WORLD according to your score.
This is a great way to see how you are doing in your crossfit journey. Good luck! 3...2...1...Go!

2/13/12

2012-02-12T14:00:00.000-08:00

WOD:
1. Press
5 x 1
2. Push Press
5 x 1
3. Push Jerk
5 x 1
Must increase weight every set. For example: If your last weight for press if 95 then start push press at 100.

2/10/12

2012-02-09T17:40:00.000-08:00

WOD:
4 Rounds for time of:

800m Run
50 Sit-ups

-Or-

4 rounds for time of:

1000m Row
50 Sit-ups

Mobility Work

2012-02-08T17:58:00.000-08:00

2-9-12

2012-02-08T17:56:00.000-08:00

WOD:

For Time:

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
Box Jump, 12 reps (24"/20")
Thruster, 6 reps (95#, 65#)
6 Bar-facing burpees

(link)
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

2/8/12

2012-02-07T18:22:00.000-08:00

WOD:

3 Rounds For Time:

800m Run
10 Deadlifts (275, 175)
20 Pull-ups

2/7/12

2012-02-06T19:45:00.000-08:00

WOD:

"Fight Gone Bad!"

Three rounds of:
Wall-ball, (20#,10'/15#,9') (Reps)
Sumo deadlift high-pull, 75#,55# (Reps)
Box Jump, 20" box (Reps)
Push-press, 75#,55# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

2/6/12

2012-02-05T16:49:00.000-08:00

WOD:

"Death By Burpees"

Start a timer and do one Burpee on the first minute, two Burpees on the second, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.

2/3/12

2012-02-02T18:15:00.000-08:00

WOD:
Clean
5-5-5-5-5

Optional WOD
3 Rounds:

500m Row
1 Min Rest

2/2/12

2012-02-01T17:48:00.000-08:00

WOD:
5 Rounds For Time:

5 Wall Climbs
10 Burpees
15 Box Jumps(20")
20 Sit-ups

Mobility Work

2012-01-31T19:54:00.000-08:00

2/1/12

2012-01-31T18:21:00.000-08:00

WOD:
For Time:
1200m Row
24 Front Squats(165,115)
48 pullups

Soup Time

2012-01-30T18:26:00.000-08:00

Check out this delicious chili Courtney and I made this weekend... let us know if you try it!

Here is the link to the recipe-- Cookin Up Life: Ch Ch Ch Chili!

Enjoy :)

1/31/12

2012-01-30T18:19:00.000-08:00

WOD:
Teams of 2 complete max reps in 3 mins at each station of:

Tire flips
Tire hammer hits
Waking lunges
Hill runs
Hill bear crawls
Stone ground to shoulder
Wall balls
Log flips

1/30/12

2012-01-29T16:47:00.000-08:00

WOD:
4 rounds for time:

• 400m Run
• 40 Double-unders

1-27-12

2012-01-26T18:24:00.000-08:00

WOD

"Cindy"

AMRAP in 20 minutes:

5 pull ups
10 push ups
15 air squats

Mobility Work

2012-01-25T17:59:00.000-08:00

1/26/12

2012-01-25T17:54:00.000-08:00

WOD:
21-15-9 Rep Rounds for Time:

Hang Cleans(115, 75)
Box Jumps(24, 20)

1/25/12

2012-01-24T18:21:00.000-08:00

WOD:
"HughJan"
For Time:

490m Row
41 Walking Lunges
49 Situps
41 Air Squats
49 KB Swings(55,35)
41SDHP(55,35)
49 Ball Slams(20,15)
410m Row

1/24/12

2012-01-23T18:41:00.000-08:00

WOD:
For Time:

800m Run
30 Burpees
400m Run
20 Burpees
200m run
10 Burpees

Mobility Work

2012-01-22T19:02:00.001-08:00

1/23/12

2012-01-22T18:54:00.000-08:00

WOD:
"Smokey Bear"

Complete AMRAP in 15mins of the sequence:

Power clean into
Front Squat into
Overhead press into
Back squat into
Overhead press

The sequence is comsidered 1 rep. Complete this as many times as possible in 15 mins. Rx'd weights are: 50% Bodyweight for males and females.

Open Gym

2012-01-19T17:50:00.000-08:00

We are now offering open gym hours. This is a time to work on weaknesses, skills, or make up a missed workout. Myself or Chris will be in the gym but may not be available to give instruction. Because of this please do not bring guests during open gym hours. Also you must have completed a foundations class or be O.K.ed by one of us.

Hours: Monday, Tuesday, and Thursday: 3:30-4:30. Sunday: 2:00-4:00.

1/20/12

2012-01-19T17:30:00.001-08:00

WOD:

5000m Run, For Time

1/19/12

2012-01-18T18:27:00.000-08:00

WOD:
Tabata Row
-1 Min Rest-
Tabata Air Squat
-1 Min Rest-
Tabata Pull-up
-1 Min Rest-
Tabata Sit-up
Score is lowest rep round for each added together.

Mobility Work

2012-01-17T18:19:00.001-08:00

1/18/12

2012-01-17T18:18:00.000-08:00

WOD:
MCGHEE

AMRAP in 30mins:

5 Deadlifts(275,165)
13 Pushups
9 Box Jumps(24, 20)

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

1/17/12

2012-01-16T18:02:00.000-08:00

WOD:

Max weighted push up
Max weighted pull up

Optional: Endurance WOD

5 rounds
500m row
100 single unders

1/16/11

2012-01-15T13:09:00.000-08:00

WOD:
In 3 minutes, complete the following:
Run 200 meters
(115,75)-lb. thrusters, max reps
-Rest 2 minutes-
In 6 minutes, complete the following:
Run 400 meters
(115,75)-lb. thrusters, max reps
-Rest 2 minutes-
In 9 minutes, complete the following:
Run 800 meters
(115,75)-pound thrusters, max reps

Mobility Work

2012-01-15T13:05:00.001-08:00

1/13/12

2012-01-12T18:18:00.000-08:00

WOD:

7 rounds for time

2 OH Squats
3 Front Squats
4 Split Squats (2 per leg)
5 Back Squats
6 Dead Lifts

Rx Weights: 95, 65 for all lifts

Breakfast Idea

2012-01-12T18:14:00.000-08:00

Breakfast is one of the most important meals in a day... and especially when you do CrossFit. You need to make sure you start the day off so you can power through the WOD! So want a healthy go-to breakfast??

Why not try out a frittata... Go over to Cookin Up Life to get the know-how!

David

Try It Class

2012-01-12T11:43:00.000-08:00

We are having a FREE "Try It" CrossFit Class

Saturday, January 14, 2012 at 11:00am at NorthRidge Fitness. Tell your friends to come and see what you've been doing!

1/12/12

2012-01-11T18:35:00.000-08:00

WOD:
3 rounds for time:
250 row
10 HSPUs
15 Wall Balls(20,15)
20 Double-Unders

1/11/12

2012-01-10T17:44:00.000-08:00

WOD:
AMRAP in 20 mins of:

5 Knees-2-Elbows
10 Box Jumps(24, 20)
20 Sit-Ups

Optional:
Strength- Back Squat:5x5
Endurance- 2 Mile Run

Mobility Work

2012-01-09T17:05:00.000-08:00

1/10/12

2012-01-09T16:27:00.000-08:00

WOD:
For Time:
21-15-9 reps of:
Power cleans(115,75)
Hand release pushups
-2 min rest-
15-12-9 reps of:
Power cleans (115,75)
Hand release pushups
-2 min rest-
12-9-6 reps of:
Power cleans (115,75)
Hand release pushups

1/9/12

2012-01-08T13:50:00.000-08:00

WOD:
In Teams of 2 complete for time:
6x400m Run(each run 3)
6x500m Row(each row 3)

1/6/12

2012-01-05T18:04:00.001-08:00

WOD:
"Helen"

3 Rounds For Time:

400m Run
21 KB Swings(55,35)
12 Pullups

1/5/12

2012-01-04T18:35:00.000-08:00

WOD:
For Time:
1000m row
100 double unders
100 push-ups

1/4/12

2012-01-03T18:32:00.000-08:00

WOD:
3 Rounds for time of:

36 Stepups with bar on back(45#)
24 Thrusters(45#)
12 Wall Balls(20/15)

Mobility Work

2012-01-02T18:40:00.000-08:00

1/3/12

2012-01-02T18:37:00.000-08:00

Starting Friday, January 6th will be adding back the 4:30, 5:30 and 6:30 classes on Friday afternoon. So back to normal hours!

WOD:
AMRAP in 20mins of:

9 Pullups
12 Deadlifts(155, 105)
3 Push Jerks(155, 105)

1/2/12

2012-01-01T14:08:00.000-08:00

WOD:
For time:
1 Mile Run
20 Squat Cleans (135, 95)
20 Box Jumps (24, 20)
40 Walking Lungs w/plate overhead(45,25)
20 Box Jumps
20 Squat Cleans
1 Mile Run

Body composition challenge starting soon!

New Business Venture

2012-01-01T10:34:00.000-08:00

Hey guys,

Courtney and I have become members of Beyond Organics. It is similar to the website that we buy our fish off of... Vital Choice.
It is a great business that is based in helping you create a healthier lifestyle. Their foods are organic and of the highest quality. We would love for y'all to check it out!
Here is our website (www.davidandcourtney.mybeyondorganic.com) that you can look at the products they offer and order if you want to give Beyond Organics a try :)

Happy New Year,
David

100 Days of Burpees Challenge

2011-12-30T04:34:00.000-08:00

Tomorrow at 9am we are meeting in the CF room to finish the burpee challenge. Everyone is welcome to come!

Mobility Work

2011-12-29T18:49:00.001-08:00

12/30/11

2011-12-29T17:39:00.000-08:00

WOD:
Teams of three.

As a team row as many calories as possible in 20mins.

Max cal. Row
15 Med ball cleans
20 Ball slams

Day 99 of burpee challenge.

12/29/11

2011-12-28T17:32:00.000-08:00

SWOD:

1 Rep Max Snatch

WOD:

3 Rounds for time:
9 push press
6 power snatch
3 overhead squats *(All movements 95,65)

Day 98 of burpee challenge

12/28/11

2011-12-27T18:44:00.000-08:00

WOD:

For time:
1 mile run
100 sit ups

Burpee Challenge Day 97

12/27/11

2011-12-26T18:28:00.000-08:00

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Super mans
50 Wall ball shots(20/10",15/9")
50 Burpees
50 Double unders

Burpees may count towards burpee challenge. Merry Christmas!
Day 96 of burpee challenge

12/26/11

2011-12-25T17:26:00.000-08:00

Hope everyone had a very Merry Christmas!
WOD:
Five rounds for time of:
5 clean and jerks(135,95)
10 chest to bar pull-ups
20 double unders

Day 95 of the Burpee challenge.

9/23/11

2011-12-22T19:17:00.000-08:00

WOD:

For time:
Row 1600m
Run 1600m

Today is day 92 of the burpee challenge

Christmas Time Cookies!

2011-12-21T20:05:00.000-08:00

Check the recipe out here: http://cookinuplife.com/2011/12/18/snowflake-cookies/

12/22/11

2011-12-21T19:29:00.000-08:00

WOD:
"Randy"

75 Power Snatch(75, 55), For Time.

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Our thoughts and prayers go out to Officer Simmons' wife and two children.

First posted 13 February 2008

Day 91 of burpee challenge.

12/21/11

2011-12-20T18:02:00.000-08:00

WOD:
AMRAP in 20mins:

20 Double unders
20 Inplace lunge steps(45,25)
20 Situps

Today is day 90 of burpee challenge

12/20/11

2011-12-19T18:14:00.000-08:00

WOD:
"FRAN"

21-15-9 Reps for time of:
Thrusters(95,65)
Pull-ups

Day 89 of burpee challenge

Mobility Work

2011-12-18T15:49:00.001-08:00

12/19/11

2011-12-18T15:48:00.001-08:00

SWOD:
Bench Press
5-5-5-5-5

WOD:
Hoover Ball!

Day 88 of the burpee challenge.

12/16/11

2011-12-15T17:30:00.000-08:00

WOD:
Teams of 3.
As a team complete as many thrusters(65, 45) as possible in 20mins.

Max Rep Thrusters
20 Sit-ups
200m Row

1 person at each station. Rotate stations only when the situps and the row have been completed. Thursters goes to row, row to situps, situps to thrusters.

Today is day 85 of the burpee challenge.

12/15/11

2011-12-14T18:18:00.000-08:00

WOD:
AMRAP in 15mins:

9 Deadlifts(155,95)
12 Pushups(hand release)
15 Box jumps(24,20)

Day 84 of burpee challenge.

12/14/11

2011-12-13T17:36:00.000-08:00

SWOD:
Clean and Jerk
10x1@80% 1RM, Take 60 sec. Break b/t sets.

WOD:
5 rounds for time of:
6 towel pullups
200m run
15 wall balls(20,15)

Today is day 83 of burpee challenge

12/13/11

2011-12-12T16:45:00.000-08:00

WOD 1:
"Snatch Complex"
AMRAP in 7mins

Power Snatch
Hang Power Snatch (65, 45 on all lifts)
Snatch Balance
OH Squat

WOD 2:
5-4-3-2-1-1-2-3-4-5 Reps for time of:

1 Arm KB SDHP(55, 35)
1 Arm KB Push Jerk(55, 35)

*Must do all reps on one side before moving to next side. You can start with which ever arm you choose. Ex. 5 sdhps on rt arm, 5 sdhps on lt arm, 5 push jerk on rt arm, 5 push jerk lt arm. That would be the first rep round.

Today is day 82 of the burpee challenge.

Mobility Work

2011-12-11T16:57:00.001-08:00

12/11/11

2011-12-11T16:56:00.000-08:00

A big thanks to Kelly for hosting the Christmas party and thank you all for the birthday wishes!

WOD:
4 Rounds for time:

15 Pull-ups
30 Sit-Ups
60 Air Squats

Today is day 81 of the burpee challenge.

12/9/11

2011-12-08T18:19:00.000-08:00

WOD:

For time:

21 Deadlifts(225,135)
21 Front Squats(95, 65)
Walking lunges through the building to back door with med ball(20, 15)
30 Wall Balls(20, 15)
Tire pull-50m down, 50m back
30 Wall Balls
Walking lunges back to CF room with med ball
21 Front Squats
21 Deadlifts

Today is day 78 of the burpee challenge.

Mobility Work

2011-12-07T18:34:00.001-08:00

12/8/11

2011-12-07T18:07:00.000-08:00

WOD:
Teams of 3.

15 Box Jumps(20")
20 Sit-ups
Max Rep Paralette Push-ups

*Score is total # of pushups completed as a team in 15 mins. Each person starts at a different movement. While one person is doing max rep pushups the other two are doing box jumps and situps. who ever is slowest on those two movements will determine when you rotate. Situps go to pushups, pushups to box jumps, box jumps to situps You keep a running total # of pushups completed.

Today is day 77 of the burpee challenge.

12/7/11

2011-12-06T18:30:00.000-08:00

WOD:
For Time:
•1000m Row
•50KB Swings(55,35)
•30 Pullups

Today is day 76 of the burpee challenge.

12/6/11

2011-12-05T19:04:00.000-08:00

WOD:
75 Burpees for time

SWOD:
Back squat: 10 sets of 3 @80%1RM. Take only 60sec. b/t sets

The burpees today will count for the burpee challenge

Mobility Work

2011-12-04T16:11:00.000-08:00

12/5/11

2011-12-04T16:09:00.000-08:00

WOD:
"DT"
5 rounds for time:
12 Deadlifts
9 Hang power clean
6 Push jerk
Prescribed weights for each movement 155, 105

DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

Day 74 of the burpee challenge.

12/2/11

2011-12-01T20:22:00.000-08:00

WOD:
For 20mins: Sprint 100m, then walk 100m. Record total distace.

Core:
Tabata:

Sit-ups
Bar Rotations
Out-n-ups

Egg Nog For Time!!!

2011-11-30T18:09:00.000-08:00

We are have a Christmas party December 9th @ 7p.m. It will be at Kelly Dickey's house. Her address is 817 Chickamauga Cir. Tuscaloosa, AL. 35406. All crossfitters are invited! We will be playing dirty santa so if you would like to bring a gift please do. Keep them around 10 dollars guys. I'm going to put a sign-up sheet for food/drinks in the cf room, be sure to sign-up there.

12/1/11

2011-11-30T18:00:00.000-08:00

WOD:
AMRAP in 10mins of:

7 Burpee power cleans(95, 65
10 Knees-2-Elbows

-Rest 3 Mins-

AMRAP in 10mins of:

10 Med ball cleans
10 Ball slams (both 20, 15)

Today is day 70 of the burpee challenge.

11/30/11

2011-11-29T18:03:00.001-08:00

WOD:
4 Rounds for time:

25 Wall Balls
25 Push-ups
400m Run

Today is day 69 of the burpee challenge.

New Recipe!

2011-11-29T12:26:00.000-08:00

Its cold outside again so you need to warmup your insides with a good soup recipe! Check this one out here: Sweet potato and black bean soup

Mobility Work

2011-11-28T18:12:00.000-08:00

11/29/11

2011-11-28T17:59:00.000-08:00

WOD:
Teams of 2
4000m Row, For Time

*Row must be broken into 500m intervals. While one person rows the other is doing max rep DUs. Switch after 500m rowed and keep a running total of DUs until 4000m has been rowed. Every DU counts as 1 sec. Your score will be your total time minus the number of DUs completed.

Today is day 68 of the burpee challenge.

11-28-11

2011-11-27T14:40:00.000-08:00

WOD:

"Carla"

5 rounds for time:

5 push press (115, 75)
10 pull ups
15 box jumps (24, 20)
20 sit ups
25 air squats

Burpee Challenge Day 67

11/25/11

2011-11-24T17:28:00.000-08:00

Hope everyone had a great thanksgiving! Remember guys only two classes today: 9:00am and 5:15pm.

WOD:
5 Rounds for time of:

800m Run
30 SDHPs(55, 35)
20 Push-ups

Today is day 64 of the burpee challenge.