Tuesday

Max Effort/Skill Development
Snatch Balance 1,1,1

WOD
5 rounds for time
6 right arm Dumbbell squat snatches 60/35
6 L-pull ups
6 left arm Dumbbell squat snatches 60/35
6 L-pull ups

Friday

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.


"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.




This weekend is Memorial Day, please remember WHY we have this 3 day weekend.

THERE WILL BE NO CROSSFIT CLASSES THIS SATURDAY OR MEMORIAL DAY

Thursday

Molly's husband Tom knocks out 161lb 2 hand anyhow


This weekend is Memorial Day, please remember WHY we have this 3 day weekend.


THERE WILL BE NO CROSSFIT CLASSES THIS SATURDAY OR MEMORIAL DAY

SKILL DEVELOPMENT/MAX EFFORT
Handstand holds/push ups


WOD

As many rounds as possible in 15 minutes of:
7 Sumo-Deadlift High Pulls W75lbs/M 115lbs
14 Knees to Elbows
28 Double Unders
Post number of rounds and load to comments.

Wednesday

THERE WILL BE NO CROSSFIT CLASSES ON MEMORIAL DAY WEEKEND (SATURDAY AND MONDAY)

MAX EFFORT
Shoulder press 1
Push Press 3
Push Jerk 5

WOD

3 rounds for time

12 Right arm Thrusters 45/25lb
9 burpees
12 Left arm thrusters 45/25lb
9 burpees

Tuesday

MAX EFFORT

Power Clean 3,2,1

WOD
3 rounds for time
Run 400m
9 Power Cleans 135/95
12 box jumps 24/18

Post loads and time to comments........

Monday

Is Mark laughing?


MAX EFFORT
Max height box jump


WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Saturday

THERE WILL BE A TEAM WOD FOR THE 9AM AND 10AM CLASSES SATURDAY


Team WOD

10,000lbs overhead
equal amount of reps of box jumps

In teams of 2 put 10,000lbs overhead (from shoulders to overhead)
and box jump 24/18 an equal amount of repetitions.
RULES:
Once the WOD has started the bar may not touch the ground. If the bar touches the ground, the TEAM must complete a 400m run together.

While 1 team member is putting the barbell overhead, the other must do an equal amount of repetitions with the box jump. i.e. Athlete A does 10 push presses then Athlete B must do 10 box jumps. These do not have to be done in unison but must be completed before the bar exchanges hands.

Teammates must run the 400m if the bar touches the ground, or if an unequal amount of reps is completed.

Post loads and amount runs to comments.....

Friday

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

HERO Workout- go hard because he no longer can...

"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Post time to comments.

Thursday

MAX EFFORT
Front Squat 1x20


WOD
using a 44/26lb kettlebell

Run 400m
30 kettlebell swings
run 400m
15 Right arm snatches
15 Left arm snatches
run 400m
15 right arm Clean and Jerk
15 left arm Clean and Jerk
run 400m
30 swings

Post times to comments...

Wednesday

Marilyn and daughter Lisa cranking through yesterday's WOD.


MAX EFFORT
Back Squat 3x5



WOD

For time:
Row 500 meters
150 Double-unders
50 Burpees

Post time to comments

Tuesday

Steve motivating his wife Sandy. We all need it sometimes....


THERE WILL BE NO 1PM CLASS TODAY.


WOD

5 rounds for time:
run 400m
15 hang power snatches 95/65lb

post times loads to comments....

Monday

I just wanted to thank Julie & Vic Lombardo for all their help with the fun run and hosting the first CrossFit BBQ.

MAX EFFORT
Clean and Jerk 1,


WOD

For time:

3 rounds of
10 hang power cleans 135/95lb
followed by 3 rounds of 'Cindy' (5 pull ups, 10 push ups, 15 squats)

So total amount of work is as follows, 30 hang power cleans and 9 rounds of Cindy.

Post times and loads to comments.........

Friday

If you are 'comfortable' with your fitness level then keep 'trotting' on the treadmill.

In recognition of 'National Law Enforcement Week' We will be having UNLIMITED FREE workouts all week long for ALL Law Enforcement and First Responders.

ALSO WE WILL BE HAVING A FREE TEAM WORKOUT IN THE PARK 10AM SATURDAY AT HAWTHORNE PARK.

SKILL DEVELOPMENT
Kettlebell
Swing 1 arm, 2 arm, 2 bell.
Snatch
C&J

WOD
3 rounds of:
1 minute of each exercise with 1 minute rest between rounds.
Squat
Sit up
Double Under
Push up

Each rep is a point and athlete will be scored by total points for all 3 rounds.

Post thoughts, concerns, complaints, and gossip to comments..........

Thursday

In recognition of 'National Law Enforcement Week' We will be having UNLIMITED FREE workouts all week long for ALL Law Enforcement and First Responders.


MAX EFFORT /SKILL DEVELOPMENT
Muscle Up,
Pull Up,



WOD
21-15-9 of
Squat Cleans 95/65lb
Knees to elbows
box jump 24/18"

post to comments.

Wednesday

With effort and determination WE can do anything....












In recognition of 'National Law Enforcement Week' We will be having UNLIMITED FREE workouts all week long for ALL Law Enforcement and First Responders.

Max Effort
Deadlift 1,1,1,

WOD
Tabata: 20 seconds of work followed by 10 seconds of rest repeated 8 times for each event with a 1 minute rest between
Row
Wall Ball 20/16

Score is total repetitions of both exercises. (row is for calories)

Post loads for deads, and score for WOD to comments

Tuesday

In recognition of 'National Law Enforcement Week' We will be having UNLIMITED FREE workouts all week long for ALL Law Enforcement and First Responders.

Julie Lombardo is our next female athlete to get her first pull up! Also remember this weekend we are having a WOD at Hawthorne park, and following Julie was kind enough to invite us over for our first CrossFit BBQ!! Ask Jason or Julie for more details.

MAX EFFORT
2 hands anyhow: put 2 different weights overhead using 2 different methods. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J a Kettlebell add the weights together and that gives you the sum of the lift.

WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments

Monday

In recognition of 'National Law Enforcement Week' We will be having UNLIMITED FREE workouts all week long for ALL Law Enforcement and First Responders.

Using a 45/25lb Dumbbell do the following exercises. Every time the athlete puts the dumbbells down, he/she must do 5 burpees.

Five rounds for time of:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell front squats
5 Dumbbell push presses

Friday

Cassandra got her first pull up today!

MAX EFFORT
Front Squat 5,3,1


WOD

using the same weight 35/20lb do as many rounds in 15 minutes of

3 Turkish Get ups
10 weighted overhead walking lunges
3 Turkish Get ups

Thursday

"Sweat Angel"


MAX EFFORT
Row 1000m for time.



WOD
10 minutes Double unders

Wednesday

MAX EFFORT/Skill Development
Snatch x3


WOD
21-15-9 reps for time of:
95/65 pound barbell Squat snatch
Chest to bar pull-ups

Post time and Loads to comments

Tuesday

MAX EFFORT
Deadlift 3x7

Need some inspiration? Follow the link to the main page and watch the video of Kallista Pappas during the 2008 CrossFit games.


WOD
You must row within 10% of your max effort all 4 rounds. Failure to do so is a foul. The athlete has an allowance of one foul, more than one foul and a 5th round is added.
4 Rounds
500m row
rest 3 minutes
Athletes are scored by the total of their 1 worst and 1 best time.

Monday

Skill Development/Max Effort
Snatch Balance
Muscle Snatch

WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees