Mike puts up 131lbs and set the pace for the rest of the day


Not to be outdone, Brent puts up 159lbs.

MAX EFFORT

1 mile run


WOD

4 Rounds of
20 pull ups
farmers walk (to the dumbbell rack and back)
20 push ups

Farmers walk, has to be a minimum total amount of 65/45lb in any combination possible.

Tuesday

Jason K. and proficient double unders...

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

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments

Monday

Pictured: Kyle completes a 46" box jump, he now can land a 48.5" box jump.

MAX EFFORT
Box Jump, How high can you go?


WOD
Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

Post time to comments.

Results From Wednesdays WOD

Nice Job to eevryone that participated in Wednesdays WOD. We will repeat this WOD in the last week of April.


Thrusters(95/65) Push Ups(2 minutes) KB snatch(44/26,3min) ROW500m

Dave.......25rx..........57rx......48rx..... 1:42
Lauren.....18(35)....... 25 ...... 60 ...... 2:10
Megan......10rx..........11rx......30rx......2:02
Jason K ...17rx..........30rx......33(35)....1:55
Pat........21rx......... 64rx......56rx......1:47
Purvi......7(45).........29........62(17)....2:17
Julie......17(45)........20........44rx......2:09
Jeff .......13(65)...... 23...... 42(35)....1:50
Vanessa.....40(25)...... 30........35(17)....2:11
Kyle ...20(1 arm 44lb) ... 47rx .... 36rx(1 arm).....1:54
Jason ....28rx .....59rx ..... 70rx .......1:38
Brent .......14rx .......24rx ......47rx ......-:--
Tina ....... 15(35) ...... 18......51rx ....... 2:16
Mike ......... 5(rx) ........ 66rx .......67(35) .....1:51
Katy ........10(45) ........25 .......... 61(16) ............ 2:16
Dan ....... 13rx .........46rx ........37rx .......1:49
Beth ......15(45)........ 19...... 44(17) ...... 2:07
Kathy ........13(45) ........30....... 60(17)....... 2:11
Josie........---.....---...........---.......2:11

Friday

There is an 8am class tomorrow.

MAX EFFORT

Front Squat 5,5,5

You have the choice of doing the two following WOD's.

'Jackie'
1000m row
50 thrusters 45lb bar
30 pull ups
For time.

'Annie'
50-40-30-20-10
Double unders
Sit ups
For time....

Thursday

Josh shows some core strength.

So today, I had what I thought would be a potential client (a guy) asking me if this was CrossFit. I said, standing in a pile of chalk, 'why yes it is. Do you know about CrossFit?' He responds 'yes, I do it once in a while but i think it is too easy'
I stare at him in disbelief to this guys actual fitness level, and ask what his Fran time is, and he says 'oh whats Fran?' (of course) So then I ask what weight is he using for his WOD's (other words is he doing everything RX) Long story short- pretty much it turns out this dude is not applying himself during the few workouts he has done and from what he told me he cannot do ANY of the workouts as RX'ed. CrossFit is not easy, and anyone who apllys themselves to it should know that and I know will agree with me. SO we are not going easy tomorrow.


For time:
Run 800 meters
225/185 pound Deadlift, 21 reps
Run 800 meters
225/185 pound Deadlift, 15 reps
Run 800 meters
225/185 pound Deadlift, 9 reps

Post thoughts to comments and times to comments:

Also we are having an 8am class Thursday and Friday, and a 6 am on Friday if demand is there.

Wednesday

Jeff Cleans 125lbs.

MAX EFFORT WOD:

Rest minimum 3 minutes between events. All events are a max effort and we will repeat the workout next month.

1. Thruster 95/65lbs Rules: as many as possible(AMAP) without putting the bar below the rack position

2. push ups as many as possible(AMAP) in a 2 minute period. rules: once you have started the event your hands and feet may not leave the ground in any way to help you with the movement. Also your knees may not touch the ground.

3. Kettlebell snatch (weight TBD) AMAP in 3 minutes.

4. Row 500M as quick as possible.