CFS Workout of the Day

WOD Monday 8-2-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

TBA...

WOD Saturday 7-31-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

9:00 intro class for beginners, 10:00 WOD (no Sunday class tomorrow, starts on the 8th at 9:00 am)

WOD Friday 7-30-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Fight Gone Right" 3 rounds, 1:00 each station for max reps

Lunges (plate overhead)
Wall Ball
GHD Sit Ups
Burpees
Double Unders
Rest

~Results~

WOD Thursday 7-29-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Buy In: 100 Ring Dips

WOD: 5 rounds for time of:

Run 100m
Run 100m backwards
12 x Deadlifts (225/165)

~Results~

WOD Wednesday 7-28-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

1. AMRAP 15:00

9 x Kettlebell Thrusters
8 x Ring Push Ups
300m Row

2. 50 clean and jerks for time (10:00 max)

~Results~

WOD Tuesday 7-27-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"EVA" 5 rounds for time of:

800m Run
30 Kettlebell Swings
30 Pull Ups

~Results~

WOD Monday 7-26-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

10 rounds, 1:00 each round:

3 x Overhead Squats (135/95)
Max Box Jumps (24/18)

Team WOD*

~Results~

WOD Saturday 7-24-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Babb"

4 rounds for time:

10 Rotational KB swings each side (24/16)
20 pull ups
10 box jumps (32/24)
30 wall ball shots (20/14)
7 Power Cleans (BW-3/4 BW for women)
40 Double Unders
100 M weighted tire drag (95/70)

WOD Friday 7-23-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

8 rounds, 1:00 each round:

7 x Power Snatch, then max push ups

8 rounds, 1:00 each round:

7 x Thrusters, then max sit ups

~Results~

WOD Thursday 7-22-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

0.8 mile run
100 Box jumps
40 Handstand Push Ups
60 Pistols
0.8 mile run

~Results~

WOD Wednesday 7-21-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Pick your Poison" pick two out of the three workouts:

AMRAP 9:00, 3 x Thrusters (155/105) + 9 x Pull Ups
AMRAP 9:00, 3 Sumo High Pulls (155/105) + 6 Burpees
AMRAP 9:00, 15 GHD situ ps + 15 GHD Hip Extensions

~Results~

WOD Tuesday 7-20-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Deadlift 5-4-3-2-1

Tabata (6 rounds of 20/10 each instead of 8)

Push Press (45/35)
Dips
Squats
Double Unders

~Results~

WOD Monday 7-19-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

1. AMRAP 10:00

30 Push Ups (hands off deck)
21 Overhead Squats (95/65)

2. AMRAP 10:00

30 Toes to bar
21 Anyway Overhead (95/65)

~Results~

WOD Saturday 7-17-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

~WOD and Results~

A group of elite athletes runs at CFS, we call them elite because of their mental ability to overcome all obstacles!

WOD Friday 7-16-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

50 Clean and Jerk (135/95)
50 GHD Sit Ups
50 Pull Ups
50 Dumbell Burpees (20/15)

~Results~

WOD Thursday 7-15-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Push Press 6-5-4-3-2-1

AMRAP 15:00

Row 300m
30 Sit Ups
30 Lunges

~Results~

WOD Wednesday 7-14-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Five rounds for time of:

10 Sumo Dead Lift High Pulls (135/95)
400m Run w/Med Ball
15 Push Ups (feet elevated 12")

~Results~

Bejan teaches the Sumo DL High Pull

WOD Tuesday 7-13-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Back Squat 3-3-3-3

Three rounds for time of:

100m Farmers Walk
30 Knees to Elbows

~Results~

WOD Monday 7-12-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Helen" Three rounds for time of:

400 m Run
21 Kettlebell Swings (53/35)
12 Pull Ups

~Results~

WOD Saturday 7-10-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

10:00 AMRAP

10 x Burpee Box Jumps
200m Waiters Walk

10:00 AMRAP

Row 300m
30 x Wall Ball

The 9:00 class rocks some "waiters walk" on Saturday morning.. what did you do?

WOD Friday 7-9-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Johnson"

AMRAP 20:00

9 x Deadlifts (245/165)
8 x Muscle Ups
9 x Squat Cleans (155/105)

So this is a special WOD for CFS because it is the first of many times we will do it AND it is a hero WOD named after one of our members husband 1st Lt. Michael Johnson who proudly served our country and paid the ultimate price for our freedoms. Lets get big classes today in his honor!

~Results~

WOD Thursday 7-8-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

6 rounds for max score of:

2:00 Overhead Squats (any weight, add total reps x weight)
2:00 Rowing (add distance)
2:00 Rest

~Results~

WOD Wednesday 7-7-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

10-9-8-7-6-5-4-3-2-1 reps of:

Elevated Kettlebell Deadlifts
Handstand Push Ups
GHD Sit ups

~Results~

WOD Tuesday 7-6-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Chelsea"

30 minutes, every minute on the minute do 5 pull ups, 10 push ups, and 15 squats.... count only full rounds completed in 1 minute.

~Results~

WOD Monday 7-5-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

21-15-9-15-21

Cleans
Ring Dips

~Results~

WOD Saturday 7-3-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

AMRAP 10:00

200m Run
20 Sit Ups
10 Overhead Kettlebell Squats

AMRAP 10:00

200m Run
20 Lunges
10 Push Ups

~Results~

WOD Friday 7-2-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Fight Gone Bad! 3 rounds for max total reps... 1:00 at each station:

Box Jumps
Sumo Dead Lift High Pulls (75/55)
Wall Ball (20/15)
Rowing (Calories)
Push Press (75/55)
Rest

~Results~

WOD Thursday 7-1-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Front Squat 3-3-3

Back Squat 3-3-3

Overhead Squat 3-3-3

* 10 pull ups between each set... so 90 all togethor!

~Results~

WOD Wednesday 6-30-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

3 rounds for time of:

50 Wall Ball
30 Snatch
10 Box Jumps

~Results~

WOD Tuesday 6-29-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Three rounds for time of:

500m Row
400m Run
10 Muscle Ups

~Results~

Tyler practicing his pull ups.

WOD Monday 6-28-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Deadlift 5-5-5-5-5

AMRAP 12:00

20 Ring Push Ups
15 Squats
10 Sit Ups with Med Ball

~Results~

WOD Saturday 6-26-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Team WOD... no results to post, but it was a lot of fun!

WOD Friday 6-25-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Cleans 5-4-3-2-1

8 rounds for time of:

1 x Clean
1 x Power Clean
1 x Hang Clean
200m Run

~Results~

WOD Thursday 6-24-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Not sure what to call the WOD today and it's too complicated to even post here! You had to be there.... it involved two 17 minute rounds of lots of kettlebell work. The bottom line is that it rocked (check the results)!

~Results~

WOD Wednesday 6-23-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

AMRAP 5:00

5 Ring Pulls
5 Ring Dips

~Results~

WOD Tuesday 6-22-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5 rounds for time of:

20 x Overhead Lunges
20 x Burpees

~Results~

WOD Monday 6-21-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Front Squat 10-8-6-4-2-1

AMRAP 10:00

5 Burpees
20 Double Unders
5 Tire in-outs
Run backwards 100m

~Results~

WOD Monday - Saturday ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monday: Angie (100 pull ups, 100 push ups, 100 sit ups, 100 squats)
Tuesday: Michael (3 rounds of: 800m run, 50 GHD back extensions, 50 Ab Mat sit ups)
Wednesday: Grace (30 clean and jerks for time @ 135/95)
Thursday: Kelly (Five rounds of: Run 400 meters, 30 Box jumps, 30 Wall ball)
Friday: Fran (21-15-9 reps of Thrusters (95/65) and pull ups)
Saturday: Murph (1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run)

~Compiled Results~ (picture) (spreadsheet)

WOD Saturday 6-12-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

9:00 (two rounds for time)

300m Row
50 Sit Ups
300m Row
50 Squats

10:00 Crossfit Total (Max deadlift, Max Press, Max Squat)

~Results~

WOD Friday 6-11-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Nate"

As many rounds as possible in 20:00 of:

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell swings (70/53)

~Results~

WOD Thursday 6-10-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Front Squats 10-5-1

Overhead Squats 10-5-1

AMRAP 10:00

8 Burpees
5 Pull ups

~Results~

Good job Tracy!!

WOD Wednesday 6-09-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tabata WOD: 8 rounds each activity, 20 sec. of work / 10 sec. of rest

Wall Ball (20/15)
Double Unders
Ring Pulls (chest to rings)
Sit Ups (with Med ball and Ab Mat)
Overhead Lunges with Med. Ball

~Results~

WOD Tuesday 6-08-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

8-7-6-5-4-3-2-1 reps of:

Clean and Jerk (155/105)
Dumbbell Burpees

then...

GHD Sit Ups
GHD Hip Extensions

~Results~

WOD Monday 6-07-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Deadlifts 5-4-3-2-1

Anytime Fitness Run: 2 rounds for time:

Run to AF (0.4 miles)
30 squats
Run back to the box
15 Handstand Push Ups

~Results~

WOD Saturday 6-05-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Anytime Fitness" 3 rounds for time of:

Run to Anytime Fitness (0.4 Miles) with a Sandbag
25 Squats in front of the windows
Run back to the box
25 Ring Dips

~Results~

WOD Friday 6-04-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

10 rounds for time of:

5 Front Squats
5 Back squats
5 Overhead Squats
Bear crawl 50' forwards and backwards

~Results~

WOD Thursday 6-03-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

~Results~

WOD Wednesday 6-02-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5 rounds for time of:

Row 750m
Max reps of body-weight bench press

~Results~

WOD Tuesday 6-01-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Intensity Day" 3 short WODs to develop intensity...

1. 21-15-9: Burpees and Double Unders

2. 21-15-9: Wall Ball and Knees to Elbows

3. 21-15-9: Weighted Overhead Lunges and Plate Sumo High Pulls (45/25)

~Results~

WOD Monday 5-31-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

WOD: "The CFS Challenge" (45 min. time cap/or when the next class started)

800m Run with 50 lb. sandbag
30 Snatch (135/95)
800m Run Backwards with 50 lb. sandbag
30 Clean and Jerks (135/95)
10 Muscle Ups
50 GHD Sit Ups
10 Muscle Ups
50 Burpees

~Results~ (Lots of scaling for most people, 4 groups and the hardest is listed here)

Carol teaching fundamental movements to clients. If you need extra instruction on your fundamental lifts or other advanced movements then let us know and we will help! This is usually best done outside of class time so we can focus on you and spend the time needed to help you achieve your goals!

WOD Saturday/Sunday 5-29/30-10 ~~~~~~~~~~~~~~~~~~~~~~~

No Regular Classes!!! Instead the Bergener team is coming to Salem to teach some very lucky people the art of Olympic lifting!

WOD Friday 5-28-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Buy-In: 50 Tire in-and Outs!

WOD: 10-8-6-4-2 Overhead Lunges for max total weight

Cashout: 800m, 400m, 200m (with weight) runs.

~Results~

WOD Thursday 5-27-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Intro: 1K Row

WOD: 150 Wall Ball (20/15) + 150 Knees to Elbows

Outro: 6 x 50' partner sprints

~Results~

WOD Wednesday 5-26-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Diane" 21-15-9 reps of:

Deadlifts (225/165)
Handstand Push Ups

Cashout: 30 muscle ups for time or 50 ring dips + 50 pull ups.

~Results~

WOD Tuesday 5-25-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Front Squats 10-8-6-4-2

10 rounds for time of:

Run 50'
Run 50' backwards
10 double unders
5 burpees

~Results~

WOD Monday 5-24-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Isabel" 30 reps for time of power snatch (135/95)

AMRAP 10:00

Lunges 100'
20 Push Ups
10 Kettlebell swings

~Results~

WOD Saturday 5-22-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Teams of two people complete all reps as fast as possible:

100 Thrusters Throws (20/15 med ball)
100 Sit Ups (20/15 med ball)
100 Ring Dips
100 Box Jumps (20/15 med ball)

Cashout: Max KTE Pull Ups with Med. Ball as possible in 2:00

~Results~

WOD Friday 5-21-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

10-9-8-7-6-5-4-3-2-1 reps of:

Sit Ups
Push Ups
Squats
Pull Ups
Run 100m between sets

~Results~

WOD Thursday 5-20-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

WOD: "Nancy", 5 rounds for time of:

Run 400m
15 x Overhead Squats (95/65)

~Results~

WOD Wednesday 5-19-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Intro: Max Double Unders in 5:00

WOD: 20 rounds (30 sec. each) with one deadlift and 10 push ups on the bar. Record total rounds out of twenty completed at Rx. (315/225)

Outro: 8 x 60m sprints

~Results~

Mike and Cole getting some rope action! 15' to the beam.

WOD Tuesday 5-18-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Tommy V"

21 Thrusters (115)
12 rope climbs
15 Thrusters
9 rope climbs
9 Thrusters
6 rope climbs

~Results~

WOD Monday 5-17-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

3 rounds of:

Row 600 meters
Run 800 meters
Rest as needed

Cashout: Max Pull Ups

~Results~

Amy and Kristin at the 2010 Crossfit Regional Games! CFS tied for second place out of 38 teams in this event!

WOD Saturday 5-15-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

EVA-ish (three rounds of):

Run 800m
30 x Kettlebell Swings
30 x Pull Ups

~Results~

WOD Friday 5-14-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Dead lifts 10-8-6-4-2

Amrap 10:00

Run 200m with med ball
10 x Knees to Elbows

WOD Thursday 5-13-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Press 1-1-1
Push Press 1-1-1
Push Jerk 1-1-1

"1/2 Cindy" Max rounds in 10:00 of:

5 Pull Ups
10 Push Ups
15 Squats

~Results~

WOD Wednesday 5-12-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

8 rounds for time of:

200m Run
7 x Back Squat (185/115)
17 x Ring Dips

Cashout: 2K row

~Results~

WOD Tuesday 5-11-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tabata Format (8 rounds of 20 sec. work/10 sec. rest)

Push Ups
Sit Ups
Squats
Ring Rows
Lunges

~Results~

Dan and Chris get some ring rows!

WOD Monday 5-10-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

7 rounds for time of:

10 x Handstand Push Ups
10 x Dumbbell Squat Cleans (45/30)
10 x "L" Pull Ups

~Results~

WOD Saturday 5-8-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5 rounds for time of:

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

WOD Friday 5-7-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Brent's Birthday WOD"

AMRAP in 24:00 of:

24 Burpees
24 Sit Ups
24 Box Jumps

~Results~

WOD Thursday 5-6-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Annie" 50-40-30-20-10 reps of:

Double Unders
Sit Ups

4 rounds for time of:

200m Run
15 x Dumbbell Thrusters (45/30)
Rest exactly 1:00

~Results~

WOD Wednesday 5-5-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Back Squat 5-3-1-1-1

Max Push Ups, Max KTE, 500m Row

~Results~

Tim does 275, Bejan hits 480 lbs.

WOD Tuesday 5-4-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Kristin's Birthday WOD"

33 Burpees
33 Power Cleans
33 double unders
33 dead hang pullups
33 situps
33 wall balls
33 push presses
33 supermans
33 handstand pushups
33 front squats

(33:00 min. time limit)

~Results~

WOD Monday 5-3-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Box Jumps, Squat Cleans, Dumbbell push press, running... crazy format.

~Results~

WOD Saturday 5-1-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

1 mile run
50 ring push ups
1 mile run
100 sit ups
1 mile run
400m run backwards

~Results~

WOD Friday 4-30-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"FRAN"

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

~Results~

WOD Thursday 4-29-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Bench Press 10-5-1-5-10

AMRAP 10:00

20 Ring Rows
20 Overhead Squats (PVC only)
20 Kettlebell Swings (35/26)

~Results~

WOD Wednesday 4-28-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Fight Gone Bad (three rounds for total reps of):

Rowing (1:00 for max calories)
Push Press (75/55, max reps in 1:00)
Box Jumps (20", max reps in 1:00)
Sumo Dead lift High Pulls (75/55, max reps in 1:00)
Wall Ball (20/15, max reps in 1:00)
Rest for 1:00

Cashout: Max "L" sit, Shoot Through technique

~Results~

WOD Tuesday 4-27-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Deadlift 1-1-1-1-1

AMRAP 10:00 (as many rounds as possibe in 10:00)

23 Sit Ups
4 Handstand Push Ups (or Handstand hold for 30 sec.)

~Results~

Running out of space on the bar... Jim deadlifts 495!

WOD Monday 4-26-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Paul's Evil Cousin" 5 rounds for time of:

50 Double Unders
35 Knees to Elbows
20 Overhead Lunges (185/115)

~Results~

Well, that was rough! I know many of you had to scale this to a lower group than normal but it's good to me mortal sometimes! Big ups to Bejan and Shirley who went R'x, that is a huge accomplishment. Anyone who did this WOD is a winner and should really feel good about the mental toughness it takes to keep going hard through a big challenge. You are ready for anything life has to offer. "Fight for your life!"

WOD Saturday 4-24-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

10 rounds of:

200 m run with Med. Ball
15 x Wall Ball (20/10)
15 x Sit Ups
15 x Push Ups

~Results~

WOD Friday 4-23-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Press 1-1-1-1-1, Push Press 3-3-3-3-3, Push Jerk 5-5-5-5-5

Amrap 10:00

9 x Box Jumps
Bear Crawl with Dumbbells 50'
5 Burpees
Backwards Lunge with Dumbbell 50'

~Results~

WOD Thursday 4-22-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

8 rounds for time of:

400 m Run
Pull Ups (must reach 150 total)

~Results~

WOD Wednesday 4-21-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

10-9-8-7-6-5-4-3-2-1 rep of:

Burpees
Kettlebell Overhead Squat
Sit ups with med. ball
Kettlebell Front Squats
Kettlebell Split Jerk

Cashout: 1 mile run

~Results~

just an awesome picture!

WOD Tuesday 4-20-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

1 Clean every minute on the minute for 15 minumtes, record lowest and highest weights.

Max in 2:00

Ring Dips
Double Unders
Ring Dips
Double Unders

Cashout: 1K row

~Results~

Cole cleans 185 lbs.

WOD Monday 4-19-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

150 meters walking lunges for time with weighted bar (95/65)

AMRAP 12:00 (as many rounds as possible in 12:00)

3 weighted pull ups (50/25)
Run 50 meters
3 Handstand Push Ups

~Results~

WOD Saturday 4-17-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Karen's Big Mean Sister" 9:00/10:00 classes

75 Wall Ball (20/15)
75 GHD Sit Ups
75 Wall Ball (20/15)
75 GHD Hip Extensions
75 Wall Ball (20/15)

~Results~

April Performance Workshop

~Results~

WOD Friday 4-16-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

All rounds are 4:00 work followed by 3:00 rest:

500 m Row, Max Thrusters (135/95)
400m Run, Max Sumo Dead Lift High Pulls (135/95)
500 m Row, Max Thrusters (135/95)
400m Run, Max Sumo Dead Lift High Pulls (135/95)
Max Knees to Elbows (on rings)

~Results~

WOD Thursday 4-15-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5 rounds:

12 x Kettlebell Swings (72/53)
12 x Kettlebell Deadlifts (72/53)
12 x Kettlebell Front Squats (72/53)
12 x Ring Push Ups

then... 2K row (all for time)

Cashout: 30 GHD situps + 30 GHD Hip Extensions

~Results~

WOD Wednesday 4-14-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"DT" 5 rounds for time of:

12 x Deadlift (155/105)
9 x Hang Clean (155/105)
6 x Push Jerk (155/105)

AMRAP 10:00

Bear Crawl 50'
5 x Burpees
Crab Walk 50'
8 Overhead Squats (45/25)

~Results~ (DT time/Reps in AMRAP)

Handstand training at the gymnastics cert!

WOD Tuesday 4-13-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Snatch Balance

1-1-1-1-1-1

then... AMRAP 10:00

10 x Box Jumps (24/18)
10 x Ring Rows
10 x Knees to Elbows

~Results~ (Max Snatch Balance/reps of AMRAP)

Welcome back Kathryn!!!

WOD Monday 4-12-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

3 rounds of:

1k Row (or 800 m run)
50 Squats
40 Sit Ups
30 Push Ups
20 Pull Ups

~Results~

WOD Saturday 4-10-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Grace" 30 Clean & Jerks for time (135/95)
1 mile run
"Grace"

Beginner Class (9:00): "Baseline"

500 m Row
50 Squats
40 Sit Ups
30 Push Ups
20 Pull Ups

~Results~

WOD Friday 4-9-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

AMRAP (as many rounds as possible in 20:00 of)

7 x Strict Ring Pull Ups
8 x Handstand Push Ups
Bear Crawl 100'

~Results~

WOD Thursday 4-8-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

500 m Row
150 Double Unders
50 Burpees

Cashout: 100 situps and 100 push ups for time

~Results~

WOD Wednesday 4-7-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Nancy" 5 rounds for time of:

400 m Run
15 x Overhead Squats

Cashout: 3 x Max Wall Ball in 2:00

~Results~

WOD Tuesday 4-6-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

3 rounds of: Tire in/outs, KTE, Lunges (1:00 each)

~Results~

WOD Monday 4-5-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Elizabeth" 21-15-9 reps of:

Squat Cleans (135/95)
Ring Dips

Then... Tabata Drills (Ring Rows, Push Ups on Dumbells, Double Unders, Sit ups) Don't know what Tabata training is... check it out.

~Results~

Brett met Pukey... and it was good!

WOD Saturday 4-3-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Beginner WOD:

500m Row
50 Squats
40 Sit Ups
30 Push Ups
20 Pull Ups

Regular WOD: AMRAP 20:00 (as many rounds as possible in 20:00)

5 x Front Squats (45/35)
5 x Back Squats (45/35)
5 x Overhead Squats (45/35)
Row 300m

All three squat movements had to be performed without setting the bar down! Great job to the new people on your first Crossfit workout!

~ Results~

WOD Friday 4-2-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Dirty Thirty"

3 rounds for time of:

30 x Power Snatch (43/35)
30 x Sit Ups
30 x Power Cleans (45/35)
30 x Push Ups
30 x Push Press
30 x Pull Ups

Then... 400m of lunges with 45/25 weight (held anyway)! This WOD has a 45 minute time limit.. and most everyone did not finish!

~Results~

WOD Thursday 4-1-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Split Jerk 1-1-1-1-1-1-1

Death by Pull Ups (running clock, start with one pull up the first minute and keep adding one every minute thereafter, see how far you can go)

Cashout: 2 x 800m runs for time

~Results~

WOD Wednesday 3-31-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

50 x Power Cleans (135/95) then...

3 rounds of: 1K row + 30 Wall Ball (20/15)

~Results~

WOD Tuesday 3-30-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Dereks last day... sad to see you go but moving to Maui sounds awesome!! With three Crossfit affiliates on that island I am sure you'll find some inspiration!

5 rounds for time of:

40 Double Unders
30 Box Jumps (24/18)
20 Kettlebell Swings (72/53)

Cashout: 20 Turkish Get-Ups or 50 Back Extensions + 50 KTE

~Results~

WOD Monday 3-29-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thrusters 3-3-3-3-3

AMRAP 10:00 (1/2 Cindy) or 30 Muscle Ups for time

5 Pull Ups
10 Push Ups
15 Squats

Cashout: 2K Row

~Results~

WOD Saturday 3-27-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Fight Gone Bad" 3 rounds for reps of:

Push Press (75/55)
Box Jumps (20")
Wall Ball (20/15)
Sumo Dead Lift High Pulls (75/55)
Rowing (for calories)

Goals: 300 reps is a great target for this workout... 400 is elite, 500 is "insane" (but I will get there)!

Cashout: 100 of any one of the above movements

sometimes you need help to squat more... partner squats!

WOD Friday 3-26-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

TBA... Rory's last day! :( he's leaving for college in Eugene (for a while)!

5 rounds for time:

Sprint 80 meters
8 Kettlebell swings
16 Push Ups
1 minute rest

Cashout: Max Sledgehammers, tire jumps, handstand push ups in 2:00 each

~Results~

Kristin working some O.H. squats!

WOD Thursday 3-25-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Filthy Fifty"

50 Box Jumps, 24"
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press, 45lb. bar
50 Hip Extensions
50 Wall Ball Shots, 20lb.
50 Burpees
50 Double-unders

~ Results~

WOD Wednesday 3-24-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Back Squat 3-3-3

Front Squat 3-3-3

Overhead Squat 3-3-3

800m Run
3 min. rest
Max double Unders in 3:00
3:00 rest
800m Run

~Results~

WOD Tuesday 3-23-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Fran-tic"

21 Thrusters (95/65)
21 Pull Ups
21 Overhead Lunges (45/25)
21 GHD Sit Ups
15 Thrusters (95/65)
15 Pull Ups
15 Overhead Lunges (45/25)
15 GHD Sit Ups
9 Thrusters (95/65)
9 Pull Ups
9 Overhead Lunges (45/25)
9 GHD Sit Ups

Cashout: Max box jumps in 2:00 (30"/24")

~Results~

Austin on Saturdays WOD... waiters walk!

WOD Monday 3-22-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Isabel" - 30 Snatch for time (135/95)

5 rounds of: 20 Ring Push Ups, 20 Ring Pulls

Cashout: 1K row

~Results~

WOD Saturday 3-20-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

9:00/10:00

8 rounds for time of:

50 meter waiters walk (one kettlebell high, one low)
8 Burpees
12 Sit Ups

Cashout: 100 D.U.'s or 500 S.U.'s (jump rope)

~Results~

Performance Workshop was Epic!! (Results)

Charles in WOD #1

WOD Friday 3-19-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Deadlifts 5-5-5-5-5

Tabata Pull Ups, Box Jumps (8 rounds each)

800 m Run with two med balls (20/15)

~Results~

WOD Thursday 3-18-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thrusters 7-7-7-7-7

Run 3 x 1200m (rest 4 min. between and record times)

~Results~

WOD Wednesday 3-17-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"OR/ID Sectionals 3rd WOD"

30 Wall Ball (20/15)
30 Ground to Overhead (95/65)
30 Kettlebell swings (72/53)
30 Overhead Squats (95/65)
30 Burpees
30 Cleans (95/65)

~Results~

Had some good times! Ashley would have placed in the top 20!

Joe going overhead in the Snatch Lift

WOD Tuesday 3-16-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

AMRAP 20:00 (as many rounds as possible):

500 m Row
30 x Wall Ball (20/15)

~Results~

This is what happens when rope climbs and thrusters are combined! Andy died for a little bit! All this drama and my time still sucked.

WOD Monday 3-15-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

AMRAP 20:00 (as many rounds as possible):

15 x Back Extensions
15 x Knees to elbows
15 x Overhead Squats

~Results~

WOD Saturday 3-13-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

NO CLASSES! we'll be at the sectionals in Portland!

Home WOD (put times on facebook or email me):

5 rounds for time of:

50 Lunges
25 Push Ups
20 Good Mornings
10 Burpees

Cashout: 2 mile run for time!

WOD Friday 3-12-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Skylers last day" 3 rounds for time of:

50 Double Unders
40 Jumping Squats with bar (60/45)
30 Sit Ups
20 Burpees
10 Muscle Ups

~Results~

WOD Thursday 3-11-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Five rounds of:

Row 1K
20 X Bench Press (135/95)

~Results~

WOD Wednesday 3-10-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

3 rounds for time of:

10 x Squat Cleans (135/95)
20 x Ring Dips
30 x Box Jumps (30"/24")

~Results~

WOD Tuesday 3-09-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

20 Pull Ups
15 Back Squats (95/65)
25 Pull Ups
30 Back Squats (95/65)
30 Pull Ups
45 Back Squats (95/65)
25 Pull Ups
30 Back Squats (95/65)
20 Pull Ups
15 Back Squats (95/65)

~Results~

WOD Monday 3-08-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Deadlift 5-5-5-5-5

Amrap 12:00

10 x Tire Jumps
10 x Ring Dips
10 x Backwards lunges with weight overhead (45/25)

Cashout: Max one pull distance on a C2 rower (dampner on 10)

~Results~

WOD Saturday 3-06-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tabata somthing crazy

Wall Ball
Sumo High Pulls (Kettlebell)
Push Ups
Single Unders (Jump rope)

For a "tabata" workout the format is 8 rounds per activity and each round is 20 seconds on and 10 seconds off. So, for 20 seconds you do as many reps as possible and then rest for 10 seconds, this interval is repeated 8 times for 4 activities for a total of 16 minutes of work. The score is the total reps for everything. Some people count only the lowest rounds reps for each activity but we do not because that promotes less intensity, in that format people know they will fatigue and therefore sandbag the first few rounds (that format doesn't make sence to me and I don't recommend it).

WOD Friday 3-05-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Snatch 7-6-5-4-3-2-1

AMRAP 10:00

8 Lunges
5 Burpees
3 Handstand Push Ups

Cashout: Max TGU

~Results~

WOD Thursday 3-04-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Four rounds for time of:

750 m Row
15 x Knees to Elbows
15 x Bos Jumps
15 x GHD Hip Extensions

~Results~

WOD Wednesday 3-03-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Cindy" max rounds in 20:00 of:

5 x Pull Ups
10 x Push Ups
15 x Squats

Cashout: 25 tire flips for time Skill: Max Double Unders (unbroken)

~Results~

WOD Tuesday 3-02-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5 rounds for reps (2:00 each station):

Rowing (for strokes)
Wall Ball (20/15)
Sit Ups
Rest

~Results~

WOD Monday 3-01-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Split Jerk 5-4-3-2-1-5-10

"Diane" 21-15-9 reps of:

Deadlift (225/185)
Handstand Push Ups

~Results~

WOD Saturday 2-27-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Helen" 3 rounds of:

400 m Run
21 Kettlebell swings
12 Pull Ups

~Results~

WOD Friday 2-26-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2 games of Flip Off

~Results~

WOD Thursday 2-25-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5 rounds for time of:

1K row
100' Overhead Lunges (60/35)
10 x Muscle Ups or Ring Dips

~Results~

Brent does the 50 meter truck push for time as a part of the last performance workshop!

WOD Wednesday 2-24-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Clean and Jerk 5-4-3-2-1-5-10

3 rounds for max reps, 1:00 each station:

Box Jumps (30/24)
Ring Pulls
Dumbbell Burpees (15/10)
Kettlebell Swings (72/53)

~Results~

WOD Tuesday 2-23-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Back Squat 8-8-6-6-4-4

Front Squat 8-8-6-6-4-4

Max rounds in 10:00

10 x Push Ups
15 x Squats
20 x Double Unders

~Results~

WOD Monday 2-22-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5K Row for time

"Garrett"

3 rounds of:

75 Squats
25 x Ring Handstand Push Ups
25 x "L" Pull Ups

~Results~

WOD Saturday 2-20-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Moving Day"

5 rounds for time of:

10 x Overhead Squats (95/65)
200 m Kettlebell Carry
15 x Burpees

~Results~

WOD Friday 2-19-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2/3rd's Linda

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5 x BW)
Clean (.75 x BW)

Cashout: 2 K row

~Results~

WOD Thursday 2-18-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Dumbbell Front Squats 10-10-8-8-6-6

3 rounds for time of:

10 x Weighted Pull Ups
10 x Box Jumps
10 x Knees to Bar
10 x Turkish Get Ups

~Results~

WOD Wednesday 2-17-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Hair on your chest" by Mike

AMRAP in 20:00 of:

7 Man-makers (5 with 25+ lb. dumbbells)
50' of walking lunges
7 Burpess
50' of Bear Crawls

WOD Tuesday 2-16-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Fran" 21-15-9

Thrusters (95/65)
Pull Ups

4 rounds for time:

300 m Row
25 x Push Ups

~Results~

WOD Monday 2-15-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5 rounds for time:

Run 400 meter
21, 17, 15, 12, 9 Dead Lifts (225/185)

Cashout: 3 x 25 D.U. and 25 sit ups

~Results~

WOD Saturday 2-13-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

8:00/9:00/10:00 - Firefighters WOD

5 rounds for time of:

25 weighted step ups (18" box, 95 lbs.)
400 m Run
10 Burpees

11:00 - Valentines Day Couples WOD

3 rounds for time of:

150 Partner sit ups
150 Partner step ups with med. ball
150 Partner Squats
400 m Run

~Results~

WOD Friday 2-12-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Annie"

50-40-30-20-10 Double Unders and Sit Ups

WOD 2: AMRAP 10:00: 15 x O.H Squats (with PVC Pipe) and 15 x supermans

Cashout: Heavy Dumbbell Burpees x 10

~Results~

Brent and James doing 140 lb. burpees!

WOD Thursday 2-11-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Metcon Ladder (2 rounds, 30 sec. each station for max reps)

6", 12", 18", 24", 30" Box Jumps
Rest
20, 25, 30, 35 lb. Dumbbell Hang Cleans
Rest
75, 60, 45 Push Press
Rest
2 x Rowing (for calories)
Rest 2 minutes

~Results~

WOD Wednesday 2-10-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

50 x Snatch Balance (95/65)

4 rounds for time:

400 M Run
"L" Pull Ups (25,20,15,10)

~Results~

WOD Tuesday 2-9-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

AMRAP (As many rounds as possible) in 20:00 of:

5 x Thrusters (95/65)
7 x Hang Power Cleans (95/65)
10 x Sumo Dead Lift High Pulls (95/65)

Cashout: 30 GHD Situps

~Results~

WOD Monday 2-8-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

21-18-15-12-9-6-3

Wall Ball (20/15)
KTE (Kness to Elbows)
Overhead Kettlebell Lunges (one arm @ 53/35)

Cashout: 200 Double Unders for time

~Results~

WOD Saturday 2-6-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

9:00 Beginner WOD, 10:00 Normal WOD

WOD Friday 2-5-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Tabata Gone Bad"

Push Ups (8 rounds)
Sit Ups (8 rounds)
Pull Ups (8 rounds)
Squats (8 rounds)
Double Unders (8 rounds)
HandStand Holds (8 rounds)
GHD Hip Extensions (6 rounds)
Dumbell Burpees (6 rounds)

~Results~

WOD Thursday 2-4-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Kelly"

5 rounds for time of:

400 m Run
30 Wall Ball (20/15)
30 Box Jumps (24"/18")

~Results~

WOD Wednesday 2-3-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Overhead Squats

3-3-3-3-3-3

Max rounds in 10:00 of:

10 x Pull Ups
10 x Dumbbell Push Press

~Results~

WOD Tuesday 2-2-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Deadlifts 1-2-3-4-5-4-3-2-1 (at 75% max weight for all reps)

10 rounds for time of:

10 x Ring Dips
10 x Burpees

~Results~

WOD Monday 2-1-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Countdown Crazy"

20, 19, 18, 17.... 3, 2, 1 of:

Medicine Ball Thrusters
Sit Ups

~Results~

Link of the day: Need a good laugh... this always works for me!

WOD Saturday 1-30-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

9:00 beginners WOD, 10:00 regular WOD, 11:00 performance WOD

~Performance WOD Results~

WOD Friday 1-29-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Lucky Number 7"

4 rounds for time of:

7 Burpees
7 KTE
7 Box Jumps (24/18)
7 Kettlebell swings (53/35)
7 Ring Rows
7 Push Press (45/35)

Challenge: 3 x "L" Sit for max time

~Results~

WOD Thursday 1-28-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Back Squat 1-1-1-1-1-1-1

5 rounds for time of:

4 x Handstand Push Ups
20 x Double Unders

~Results~

Reminder: If you want to watch Tyler, James, Andy, and others compete at the sectionals in Portland in March you gotta register and it does cost $50 (for two full days). I know this may seem like a lot but really think about it. Two days of organized Crossfit WOD's (and you may get a shirt out of the deal as well?). That is a couple bucks an hour and you would pay 5x that at the movies and not get inspired to do anything but sit around more! This is going to be at the Expo center and be huge... when you see the pictures you'll realize it was a must see event! My last ploy... we need you there, you are part of something bigger than getting nice abs, we need your support and your encouragement!

WOD Wednesday 1-27-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

1600 m Run
50 x Dumbbell Hand Cleans
1600 m Run
50 x Dumbbell Hang Cleans
1600 m Run

~Results~

Sub 2:00 Fran!

WOD Tuesday 1-26-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2 rounds (4:00 rest between rounds):

Max O.H. Squats in 2:00
Max Sit Ups in 2:00
Max Push Ups in 2:00
Max Lunges in 2:00

WOD Monday 1-25-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

15 Deadlifts (225/185)
50 Pull Ups
12 Deadlifts
40 Pull Ups
9 Deadlifts
30 Pull Ups
6 Deadlifts
20 Pull Ups
3 Deadlifts
10 Pull Ups

~Results~

Link of the day: Fish Oil... read all about it!

Are you getting your fish oil? Read the article above and start today, this is necessary for Crossfitters, we push our bodies to the limit and this requires you take care of it in your off time! Your daily dosage is 0.05 x BW (your body weight) in grams per day of actual Omega 3's... read the back of the bottle to see the actual Omega 3's per serving. This sounds like a lot but those studies that you read had people on large doses to get the health benefits, don't bother with a couple pills because it does next to nothing.

WOD Saturday 1-23-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Health, Fitness, and MMA Show!

~Link to Promo Site~

WOD Friday 1-22-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5 x 500m Rows (add time for total, rest as needed between)

5-5-5-5-5 Overhead Squats (add weight for total, rest as needed between)

~Results~

WOD Thursday 1-21-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

4 rounds for time of:

400 m Run
15 Knees to Elbows
25 Push Ups

Skill:

"Light Grace" 30 Clean and Jerks for time (95/65)

~Results~

Link of the day: WOOT! an excellent site that sells one thing every day!

WOD Wednesday 1-20-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Karen"

150 Wall Ball for time!

Cashout: 3 rounds of 20 Hip Extensions and 15 GHD Sit Ups

~Results~

Link of the day: This could kill you! or just make you better, faster, stronger?

WOD Tuesday 1-19-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

3 rounds for time of:

25 x Snatch (75/55)
4 x Muscle Ups

WOW, what a big class at 6:00 tonight! Even bigger than yesterday... we will be starting the noon classes on Tue/Thur very soon! Thanks for your patience, we will continue to provide an excellent workout in 1 hour as much as possible, everyone did great tonight, 23 in one class was hard but fun as well!

~Results~

Link of the day: Mark's Daily Apple (an excellent site!)

WOD Monday 1-18-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

4 x 40 meter overhead lunges (45/35)
60 Burpees
150 Sit Ups
100 Double Unders

Wow, big classes today with some new people! Keep telling your friends about CrossFit Salem! Welcome back Tyler after your awesome vacation, good to have you back! I look forward to what the next 6 months holds because I think we are on the verge of something BIG! 37 people today, a PR... can we hit 40 people re-engineered in one day?

~Results~ (click to see!)

Interesting link of the day: Watch This!

WOD Saturday 1-16-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Cindy"

Max rounds in 20:00 of:

5 Pull Ups
10 Push Ups
15 Squats

Good job people! Good to have Big Chris back from Texas, special thanks to Atomic Crossfit for treating him right, I love this community! New guy Derek M. met Cindy for the first time today and I believe it's a love/hate relationship, a lot different than spinning and... a lot more effective at complete body health and fitness!

Results:

WOD Friday 1-15-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Linda"

10-9-8-7-6-5-4-3-2-1

Dead Lift (1.5 x Body Weight)
Bench Press (1 x Body Weight)
Squat Cleans (0.75 x Body Weight)

This WOD is very tough when Rx'd and going for time! I believe it to be the hardest Girl WOD of them all, but maybe these are just my weaknesses? A note on the bench press; don't avoid it just because we are crossfitters! It comes up and just like any other movement you don't want to have that weakness. For complete fitness train everything and don't skip basic movements because you may not like them as much. We do a lot more overhead presses but will continue to incorperate the flat bench press because we are "constantly varied, functional movements, executed at high intensity"!

Results:

WOD Thursday 1-14-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Jackie"

1,000 meter row
50 x Thrusters (45 lbs.)
30 x Pull Ups

Results:

click to enlarge (learned a new trick!)

WOD Wednesday 1-13-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Mad Mike"

5 rounds of:

21 x Snatch (75/55)
21 x Burpees

Results:

WOD Tuesday 1-12-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5 rounds for time of:

18 Medicine Ball Thrusters (20/15)
18 Toes to Bar
18 GHD Back Extensions

Results:

Men	Time	Women	Time
Andy	12:58	Kristin	13:49
Mike	13:55	Amy DB	16:20
Brent D.	15:02	Saphira	16:20
Matt W.	16:12	Vonnie	17:18
Alan	17:08	Ashley	17:50
Ken	17:09	Shayle	19:33
Jorge	17:40	Julie	19:58
Jim	18:17	Naomi	21:40
Tim	19:20	Desta	24:28
Dustin	19:41
Cole	19:55
Gary	20:05
Justin	20:20
Rory	20:23
Charles	20:25
Jose	22:51
Chris Y.	24:52