pano1-new
SATURDAY, AUGUST 30, 2014

Archive of WODs 2010

Ok folks, here’s the archive of the WODs page from the old site.
Use CTRL+f if you are trying to find something specific!

WOD Friday 12-31-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Team WOD: (teams of three complete 2010 reps)

~Results~

New Years Eve Crew!

WOD Thursday 12-30-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Pick A WOD Day

~Results 1~

~Results 2~

WOD Wednesday 12-29-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Andy’s Birthday WOD:

35 rounds, 1:00 each round, record the number successful:

  • 1 x Clean and Jerk
  • 5 x Burpees
  • 10 x Double Unders

~Results~

WOD Tuesday 12-28-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Deadlift 15-10-5-5-5

WOD Monday 12-27-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Barbara” 5 rounds for time of:

  • 20 Pull Ups
  • 30 Push Ups
  • 40 Sit Ups
  • 50 Squats
  • 3:00 rest

~Results~

WOD Sunday 12-26-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2 rounds for time:

  • 600m Row
  • 25 Front Squats (115/75)
  • 400m Run
  • 25 Back Squats (135/95)
  • then one round of…
  • 80 Pull Ups
  • 80 Dips

~Results~

WOD Friday 12-24-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Team WOD: Teams of three people:

  • Squat, Run, Plank
  • 150 Team Wall Ball
  • 2,000m Team Row

~Results~

WOD Thursday 12-23-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

3 rounds, 1:00 each station:

  • Slam Ball (40/30/20)
  • Rope Climbs
  • Touch n’ Goes
  • Tire Jumps
  • Kettlebell Press

~Results~

11 Bikes to give away to needy kids on Christmas Eve, come see it at 11:30 after the WOD! Thank you friends of CFS for donating generously!

WOD Wednesday 12-22-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Overhead Squats 5-4-3-2-1

For time:

  • 20 Shuttle runs with 3 burpees at each end
  • 75 Sumo High Pulls at 30% OH squat max
  • 75 Overhead Squats at 30% max

~Results~

Carol 8 months prego does some great OH squats!

WOD Tuesday 12-21-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Wendy” a CFS original WOD made special for Wendy’s birthday (won’t say how old she is)!

AMRAP 29:00

  • 29 Wall Ball
  • 29 Pull Ups
  • 29 GHD Sit Ups
  • 29 CFS Push Ups
  • 29 Kettlebell Deadlifts (70/53)

~Results~

Lots of visiting CF’ers. Nick from Germany, Jason from N. Carolina, and Jen from SoCal… welcome to CFS!

WOD Monday 12-20-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

4 rounds for time of:

  • 500m Row
  • 20 Split Jerk (115/85)
  • 20 Weighted Lunges (115/85)

~Results~

WOD Sunday 12-19-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Diane” 21-15-9 reps of:

  • Deadlifts (225/165)
  • Handstand Push Ups

~Results~

(Trainer Week) Sun. 12/12 thru Sat. 12/18 ~~~~~~~~~~~~~~~~~~~

Saturday 12/18 (Mike the Butcher):

WOD 1. 21 15 9
– Back squat 60% max
– Box jumps 18in

WOD 2. 21 15 9
– Sumo deadlift kb swings 53#44#
– burpees

~Results~

Friday 12/17 (Carol):

AMRAP 30:00
- 15 x Kettlebell Sling Shots
– 50′ Waiters Walk
– 6 x Kettlebell Uneven Hang Cleans
– 50′ Farmers Walk

~Results~

Thursday 12/16 (Dan): Lynne

Five rounds for max reps of:
– Body weight bench press
– Pull-ups
(Post reps for both exercises in all rounds)

~Results~

Wednesday 12/15 (Brent): “Frankenstein”

WOD 1: 21-15-9 reps of:
- Clean Thrusters (95/65)
– Muscle Ups (sub 3 x pull ups and 3 x dips)

~Results~

Tuesday 12/14 (Bejan):

WOD 1: Heavy Snatch- 1 successful rep every minute for 10 mintues.

Post number of reps and heaviest weight.

(13 minutes)

WOD 2: 3 rounds for time- 20 min max

- 30 GHD’s (60 abmat sit-ups)

- 25 Clapping Push-Up

- 20 pistols ( 60 OHS PVC)

~Results~

Monday 12/13 (Josh):

WOD 1: 10-5-3-3-3 cleans (20 min. max)

WOD 2: Pick 2 or 3 (rest as needed between sets)
1)500m row, 50 wallball 20lb/15lb
2)500m row, 50 situps with med.ball 20lb/15lb
3)500m row, 50 Double unders (3 singles =1 double)

~Results~

Sunday 12/12 (Aron): “Dumbbell Drudgery”

~Results~

WOD Saturday 12-11-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Diane” 21-15-9 reps of:

  • Deadlifts (225/165)
  • Handstand Push Ups

~Results~

Heidi and Saphira show off some handstand push up skillz!

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

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

  • Body Weight Back Squat
  • Toes To Bar
  • Ring Push Ups

~Results~

WOD Thursday 12-9-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

21-15-9 reps of:

  • Thrusters
  • Box Jumps
  • GHD Sit Ups

~Results~

WOD Wednesday 12-8-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Advanced WOD:

  • 2 Muscle Ups
  • 20 Burpees
  • 4 Muscle Ups
  • 18 Burpees
  • 6 Muscle Ups
  • 16 Burpees
  • 8 Muscle Ups
  • 14 Burpees
  • 10 Muscle Ups
  • 12 Burpees
  • 12 Muscle Ups

~Results~

WOD Tuesday 12-7-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“The CFS Grisly Bear”

7 rounds for time and load:

  • 1 x Power Clean
  • 1 x Front Squat
  • 1 x Push Press
  • 1 x Back Squat
  • 1 x Push Press
  • (7 set of this without the bar hitting the ground).

~Results~

WOD Monday 12-6-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

1,000 Single Unders for time (jump rope)

AMRAP 20:00

  • Broad Jump 50′
  • 20 Push Ups
  • Sprint 50′
  • 20 sec. wall sit with a medicine ball overhead

~Results~

WOD Sunday 12-5-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

10 rounds for time of:

  • 5 Burpees
  • 10 Lateral KB Swings
  • 5 Burpees
  • 10 Lateral KB Swings
  • 10 Toes to Bar

~Results~

WOD Saturday 12-4-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

CIVIL WAR WOD!

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

Back Squat 20-16-12-8-4

AMRAP 18:00

  • 16 Back Extensions
  • 12 Wall Ball
  • 8 Burpees

~Results~

WOD Thursday 12-2-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Badger-ish” 3 rounds for time of:

  • 15 Shuttle Runs
  • 30 Pull Ups
  • 30 Squat Cleans

~Results~

WOD Wednesday 12-1-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2 year Anniversary of Crossfit Salem!

50-40-30-20-10-20-30-40-50 reps of (2 x “Annie”):

  • Double Unders
  • Sit Ups

~Results~

This is not time-lapse photography! It is a combination of a crappy Iphone camera + Joe & Anthonys lightning fast sit ups! Isn’t it sweet that they are sharing a yoga mat… awww.

WOD Tuesday 11-30-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Team WOD (2 people per team)

  • Max Front Squats in 5:00 (45/35)
  • Max Press in 5:00 (45/35)
  • Row 4,000m for time
  • Max Burpees in 5:00

WOD Monday 11-29-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Deadlifts 5-5-5-5-5

AMRAP 12:00

  • 9 Kettlebell Swings
  • 9 KTE
  • 9 Clapping Push Ups

~Results~

I never have really good CFS pictures so I will just throw in random pix to spice up the website! The guy in the background is thinking “ok I feel small right now”! I think this is about 700 lbs., notice the guy is not wearing a lifting belt!

WOD Sunday 11-28-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Medicine Ball Mayhem (by Aron)

~Results~

WOD Saturday 11-27-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Tabata” Max reps in 20 sec. followed by 10 sec. of rest, max reps in 8 rounds each activity.

  • Squat Cleans
  • Push Jerk
  • Ring Dips
  • Burpees

WOD Friday 11-26-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

  • 50 GHD Sit Ups
  • 75 GHD Back Extensions
  • 100 Squats (45/35)
  • 75 Push Ups
  • 50 Pull Ups

~Results~

WOD Thursday 11-25-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thanksgiving Day team WOD: 6 teams of 6 people competed!

  • 50′ Bear Crawl and Crab Walk Relay
  • 200 Burpees for time
  • Row 300m twice (per person) while doing 120 squats

~Results~

WOD Wednesday 11-24-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

3 rounds for time of:

  • Row 500m
  • 20 Overhead Squats (95/65)
  • 20 Ring Dips

~Results~

WOD Tuesday 11-23-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

30-20-10 reps of:

  • Thrusters 135/95
  • Knees to Elbows
  • Sumo Dead Lift High Pulls
  • Push Ups (on dumbells)

~Results~

WOD Monday 11-22-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Push Press 3-3-3-3-3

AMRAP 15:00

  • 10 Chest to Bar Pull Ups
  • 5 Handstand Push Ups
  • 25 Double Unders

~Results~

WOD Sunday 11-21-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

8:00 – 10:00 Skill Work

WOD Saturday 11-20-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2 x “Jackie”

  • 1,000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups

~Results~

WOD Friday 11-19-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Baby Buzz WOD! Teams of three, lowest time for all four events:

  • 25 x 50′ Relay Race with med balls
  • 300 Wall Ball Shots
  • 300 Med ball sit ups
  • Row 2,000m

~Results~

WOD Thursday 11-18-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Max reps in 3:00 each station, 1:00 rest between, 2 rounds:

  • Row
  • Dumbbell Push Jerk (40/30)
  • Box Jumps (24″)
  • Overhead Lunges (45/25)
  • Ring Push Ups

~Results~

WOD Wednesday 11-17-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

AMRAP 20:00

  • 30 Sec “L” sit
  • 30 Sec Chin over bar hold
  • 30 Sec Handstand Hold
  • 30 Sec Squat Hold

~Results~

WOD Tuesday 11-16-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Front Squats 5-5-5-5-5

AMRAP 12:00

  • Bear Crawl 50′
  • Bear Crawl Backwards 50′
  • 10 Burpees
  • 10 One Arm Kettlebell Swings

WOD Monday 11-15-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

4 rounds for time of:

  • 500m Row
  • 400m Run
  • 50 Push Ups

~Results~

WOD Sunday 11-14-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Linda”

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

  • 1.5 x BW Deadlifts
  • 1 x BW Bench Press
  • 0.75 BW Squat Cleans

~Results~

WOD Saturday 11-13-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Blake”

4 rounds for time of:

  • 100′ Overhead Lunges (45/25)
  • 30 Box Jumps (24″)
  • 20 Wall Ball (20/15)
  • 10 Handstand Push Ups

~Results~

WOD Friday 11-12-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

AMRAP 18:00

  • 9 Hang Squat Clean & Jerks
  • 30 Lunges

~Results~

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

Hero WOD’s for Veterans Day!

“Jason”, “Randy”, or “Hansen”

WOD Wednesday 11-10-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Dead Lift and Burpee Ladder” + “Pull Up – Count Ups”

~Results~

WOD Tuesday 11-09-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

  • Overhead Squats 15-10-5
  • Front Squats 15-10-5
  • Snatch Balance 5-3-1

~Results~

WOD Monday 11-08-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

3 rounds for time of:

  • 30 Kettlebell Swings
  • 25 Wall Ball Shots
  • 20 Pull Ups

~Results~

WOD Sunday 11-07-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

No Class

WOD Saturday 11-06-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Max rounds in 12:00 of:

  • 9 Dumbell Thrusters (35/25′s)
  • 1 15′ rope climb

~Results~

WOD Friday 11-05-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Elizabeth”

21-15-9 reps of:

  • Squat Cleans (135/95)
  • Ring Dips

~Results~

Trainer Dan helping Sue with her Squat Clean form. Let us help you with your lifting technique!

WOD Thursday 11-04-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

100 box jumps (24/18), 3 burpees every 30 sec. (12:00 Max)

20,19,18,17,16,15 reps of:

  • Pull Ups
  • Push Press (75/45)

WOD Wednesday 11-03-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2010 Oregon/Idaho Sectionals WOD # 3:

For time complete:

  • 30 Wall Ball (20/14)
  • 30 Ground to Overheads (95/65)
  • 30 Kettlebell Swings (70/53)
  • 30 Overhead Squats (95/65)
  • 30 Burpees
  • 30 Ground to Shoulder (95/65)

~Results~

~Records from the actual event~

Good squat Joe! New guy “Courthouse Steve” showed up with Vibram 5-fingers and a good squat (surprises every day)!

WOD Tuesday 11-02-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5 rounds for time of:

  • 7 Muscle Ups
  • 12 Handstand Push Ups
  • 10 Burpee Pull Ups

~Results~

WOD Monday 11-01-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

21-15-9 reps of:

  • Deadlift (225/155)
  • Overhead Squats (135/95)

~Results~

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

21-15-9 reps of:

  • Kettlebell Snatch
  • Pull Ups
  • Double Unders
  • GHD Sit Ups

~Results~

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

Amazing Grace… Barbells for Boobs event

~Results~

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

“Annie” + Team WOD

~Results~

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

Complete as many reps/calories as possible in 4:00 each, 1:00 rest between:

  • Row (for calories)
  • Bodyweight Bench Press (1 rep = 5 calories)
  • Row
  • Bodyweight Bench Press
  • Row
  • Bodyweight Bench Press

~Results~

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

  • Run 1 mile
  • 50 Hang Cleans (35/25 dumbells)
  • Run 1 mile
  • 50 Hang Cleans (35/25 dumbells)
  • Run 1 mile

~Results~ (same WOD as done on 1-27-10)

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

“Mary” AMRAP 20:00 of:

  • 5 Handstand Push Ups
  • 10 Pistols (one legged squats)
  • 15 Pull Ups

~Results~

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

SWOD: 100 Deadlifts, 100 Back Squats, 100 Presses all at 50% of max

WOD: AMRAP 20:00 of 10 Squats, 20 Push Ups, 30 Sit Ups

~Results~

WOD Sunday 10-24-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Bejan WOD’s

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

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

  • Wall Ball (20/15)
  • Med Ball Overhead Lunges
  • Med Ball Sit Ups
  • 200m Med Ball Run

~Results~

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

Intensity Drills (short WOD’s designed to be about 1-2 minutes in length on average to help develop intensity, 2:00 rest between)

  • 50 Pull Ups
  • 50 Push Ups
  • 60 Box Jumps (24″/18″)
  • 40 Overhead Squats (75/45)
  • 30 GHD Sit Ups
  • 30 Ball Slams (40/30)

~Results~

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

“Brenton” 5 rounds for time of 100′ bear crawl + 100′ broad jump.

150 Kettlebell Hang Clean + Press (stop every 30 sec. for a 30′ shuttle run, max = 20:00)

~Results~

Paul in his Fire gear does the WOD right at 6:00 am!

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

21-18-15-12-9 reps of:

  • Deadlifts
  • Handstand push ups
  • Ring dips

~Results~

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

SWOD: 50 Back Squats at 40% of max, then 12 Back Squats at 80% of max

WOD: 200m Lunges, 200 sit ups

~Results~

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

Max 1RM Snatch

4 rounds for time of:

  • 25 Wall Ball (20/15)
  • 25 Pull Ups

~Results~

kids birthday WOD!

WOD Sunday 10-17-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

MAKE UP DAY… pick a WOD from the last week!

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

AMRAP 20:00

  • 5 Front Squats (45/35 for all)
  • 5 Back Squats
  • 5 Overhead Squats
  • Row 300m

~Results~ (last done on 4-3-2010)

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

WOD-1: 100 burpees

SWOD-1: 100 Deadlifts at 30% Max

WOD-2: 4 rounds for time of:

  • 400m Run with Med Ball
  • 500m Row
  • 40 Kettlebell Slingshots

~Results~

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

Press 10-5-3-2-1

Push Press 10-5-3-2-1

Push Jerk 10-5-3-2-1

~Results~

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

21 – 15 – 9 reps of:

  • Overhead Lunges (135/95)
  • Knees to Elbows
  • Box Jumps (30″/24″)
  • Burpees

~Results~

22 people showed up for the 6:00 class, love it! Keep’em comin Salem!

10 outside… overflow crossfit!

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

Max 1 rep squat clean, then…

4 rounds for max rowing distance (3:00 each round, 3:00 rest between rounds):

  • 8 x Squat Cleans @ 60% Max
  • Row for distance the remaining time

~Results~

WOD Monday 10-11-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Deadlift 10 @ 75% Max, 5 @ 85% Max

“Angie”

  • 100 Pull Ups
  • 100 Push Ups
  • 100 Sit Ups
  • 100 Squats

~Results~

WOD Sunday 10-10-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Bejan’s “Hot Pursuit” WOD

WOD Saturday 10-9-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Tabata stuff…

  • Tire Flips
  • Ball Slams
  • Overhead Lunges (45/25)
  • Sit Ups w/Med. Ball
  • Push Ups

~Results~

WOD Friday 10-8-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Jack” AMRAP 20:00 of:

  • 10 Push Press
  • 10 Kettlebell Swings
  • 10 Box Jumps

~Results~

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

“Jerry” 1 mile run, row 2,000m, run 1 mile

~Results~

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

WOD 1: 50 deadlifts at 50% of max (5 burpess on every minute)

WOD 2: 10:00 as many rounds as possible of:

  • 10 Ring Dips
  • Row 10 Calories

~Results~

WOD Monday 9-27-10 through Tuesday 10-5-10 ~~~~~~~~~~~~

Tuesday 10-5: “Filthy Fifty”

Monday 10-4

Sunday 10-3

Saturday 10-2

Friday 10-1 (pic, pic)

Thursday 9-30

Wednesday 9-29: “Fran”

Tuesday 9-28

Monday 9-27

WOD Sunday 9-26-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Bejan’s Chipper WOD

~Results~

WOD Saturday 9-25-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Barbara” 5 rounds for time of:

  • 20 Pull Ups
  • 30 Push Ups
  • 40 Sit Ups
  • 50 Squats
  • Rest exactly 3:00

~Results~

WOD Friday 9-24-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Randy” 75 Power Snatch for time (75/50)

~Results~

yeah, that just happened… Crossfit Bowling!

WOD Thursday 9-23-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Ladder WOD (30 sec. each station for max reps, three rounds):

  • 12″ Box Jumps
  • 18″ Box Jumps
  • 24″ Box Jumps
  • 30″ Box Jumps
  • Rest
  • 35 lb. Kettlebell Sumo High Pulls
  • 44 lb. Kettlebell Sumo High Pulls
  • 53 lb. Kettlebell Sumo High Pulls
  • 70 lb. Kettlebell Sumo High Pulls
  • Rest
  • 6″ Ring Push Ups
  • 12″ Ring Push Ups
  • 18″ Ring Push Ups
  • Rest x 2

~Results~

WOD Wednesday 9-22-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

  • 20 Front Squats @ 50% (all % are of Max Back Squat)
  • 20 Back Squats @ 60%
  • 20 Overhead Squats @ 30%
  • 10 Front Squats @ 60%
  • 10 Back Squats @ 75%
  • 10 Overhead Squats @ 40%
  • 5 Front Squats @ 70%
  • 5 Back Squats @ 85%
  • 5 Overhead Squats @ 50%

AMRAP 10:00 – 3 x 50′ Shuttle Run + 10 Dumbell Burpees

~Results~

WOD Tuesday 9-21-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Michael” 3 rounds for time of:

  • Run 800m
  • 50 Back Extensions
  • 50 Sit Ups

(last done on 6-15-2010) ~Results~

18 people at 6:00 was a big class for 5 GHD machines… I hear you Salem, we’ll get some more! Just running out of room to store all this stuff!

WOD Monday 9-20-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

3 rounds of:

  • Row 500m
  • 40 Thrusters (75/45)
  • Rest as needed, add total time worked.

~Results~

WOD Sunday 9-19-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Cindy Full of Grace”

WOD Saturday 9-18-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5 rounds for time of:

  • 10 Squats
  • 10 Push Ups
  • 10 Sit Ups
  • Bear Crawl 100′

~Results~

WOD Friday 9-17-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Connor” AMRAP 25:00

  • 7 “Connor Ups”
  • 14 Front Squats (135/95)

or “Lori”

  • 200 Wall Ball Shots for time (20/15)

~Results~

**** a Connor-Up is a Muscle Up + 3 Ring Dips on top ****

WOD Thursday 9-16-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

  • AMRAP 5:00 Max Pull Ups (chest to bar)
  • AMRAP 5:00 Max Bodyweight Back Squat
  • AMRAP 5:00 Max Push Ups (clapping)
  • AMRAP 5:00 Max 1/2 Bodyweight Back Squat
  • (rest exactly one minute in between sets)

Cashout: 300 double unders

~Results~

WOD Wednesday 9-15-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

4 rounds for time of:

  • 400m run with med ball
  • 20 Burpees
  • 20 Ring Pulls

~Results~

Gary is doing a great job on the strength WOD!

WOD Tuesday 9-14-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Elizabeth” 21-15-9 reps of:

  • Squat Cleans (135/95)
  • Ring Dips

~Results~

The board at the box after this benchmark WOD! No ladies doing it Rx today makes us sad!!

WOD Monday 9-13-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

4 x 4:00 rounds for max reps of:

  • 500m Row
  • Max reps of Toes to Bar in the time remaining

~Results~

WOD Sunday 9-12-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Crossfit Total (see the challenge page)

WOD Saturday 9-11-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Tabata Something Else” Max reps in 20 seconds, followed by 10 seconds of rest. Repeat 8 rounds for each activity.

  • Push Ups
  • Pull Ups
  • Sit Ups
  • Squats

~Results~

New guy Tom at 50 years old and 1 month into Crossfit has a Crossfit Total over 800 lbs., nice job Tom!! Keep up your hard work!

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

“Helton” 3 rounds for time of:

  • 800m Run
  • 30 Burpees
  • 30 Dumbell Squat Cleans

~Results~

WOD Thursday 9-9-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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

  • 5 Thrusters
  • 7 Hang Power Cleans
  • 10 Sumo Dead Lift High Pulls

~Results~

WOD Wednesday 9-8-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Back Squat 10-5-4-3-2-1

AMRAP 12:00

  • 15 Box Jumps
  • 15 Ring Push Ups
  • 15 Lunges

~Results~

WOD Tuesday 9-7-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Josh” or “Helen”

~Results~

WOD Monday 9-6-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Box Closed

WOD Sunday 9-5-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

  • 200m Run
  • 30 KB Swings
  • 500m Row
  • 30 Ring Dips
  • —————–
  • 800m Run
  • 20 KB Swings
  • 300m Row
  • 20 Ring Dips
  • —————–
  • 800m Run
  • 10 KB Swings
  • 100m Row
  • 10 Ring Dips

~Results~

WOD Saturday 9-4-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

10 rounds for time of:

  • 100m Waiters Walk
  • 8 Burpees
  • 20 Sit Ups

~Results~

WOD Friday 9-3-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

1. 6 rounds of 5 Thrusters and 20 Wall Ball

2. 4 rounds of 400m run with med ball and 20 toes to bar

~Results~

WOD Thursday 9-2-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Big Diane” 21-15-9-15-21 reps of:

  • Deadlifts (225/165)
  • Handstand Push Ups

~Results~

WOD Wednesday 9-1-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“365″ One year at the big box!!

  • 73 Box Jumps (30/24)
  • 73 Sit Ups w/Med Ball
  • 73 Push Ups (chest to deck, hands up)
  • 73 Touch n’ Go’s (squat-burpees)
  • 73 Double Unders

~Results~

WOD Tuesday 8-31-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

  • Press 3-3-3-3
  • Row 500m
  • Push Press 3-3-3-3
  • Row 500m
  • Push Jerk 3-3-3-3
  • Row 500m

~Results~

WOD Monday 8-30-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Nicole” AMRAP 20:00 (as many rounds as possible in 20:00)

  • 400m Run
  • Pull Ups (Max #… so what you can do without dropping off the bar)

~Results~

WOD Sunday 8-29-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Kalsu” 100 Thrusters for time, stop on the minute and do 5 Burpees

~Results~

WOD Saturday 8-28-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Fight Gone Bad (3 rounds, 1:00 each station, 1:00 rest between rounds… for max total reps)

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

~Results~

WOD Friday 8-27-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Shannon” 4 rounds for time of:

  • 100m Walking Lunges
  • 100m Backwards Run
  • 25 Burpees
  • 25 Ring Rows/Toes to bar (alternate each round).

~Results~

WOD Thursday 8-26-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Front Squat 5-3-1

Back Squat 5-3-1

For time: 100 Hip Extensions + 50 Handstand Get Ups

~Results~

WOD Wednesday 8-25-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Anytime Fitness Run (we run down the street and around thier building… 0.8 miles round trip)

AMRAP 10:00

  • 12 Kettlebell Snatch (53/35)
  • 6 x 32′ shuttle run

Anytime Fitness Run

AMRAP 10:00

  • 12 Kettlebell Squat (53/35)
  • 6 x 32′ shuttle run

~Results~

WOD Tuesday 8-24-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

15-14-13-12-11-10 reps of:

  • Pull Ups
  • GHD Sit Ups

Deadlift 4-4-3-3-2-2

~Results~

WOD Monday 8-23-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

4 rounds of: (for time each round)

  • Row 500m
  • 25 x Bench Press (185/135)
  • Rest as needed

~Results~

WOD Sunday 8-22-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

~Bejan WOD~

WOD Saturday 8-21-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

30-25-20-15-10 reps of:

  • Burpees
  • Box Jumps (24″)
  • Toes to Bar

~Results~

WOD Friday 8-20-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Nate”

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

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

~Results~

WOD Thursday 8-19-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5 rounds for time of:

  • 200m Run with stuff
  • 12 Overhead Squats
  • 15 Box Jumps

~Results~

WOD Wednesday 8-18-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

  • 4 x 400m Run (2:00 rest between)
  • 150 Touch n’ Go’s (8:00 max time)
  • 150 Ring Push Ups (8:00 max time)

~Results~

WOD Tuesday 8-17-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Clean and Jerk

30-25-20-15-10-5 (5:00 max time each set, goal = max weight)

Cashout: 100 Pull ups for time

~Results~

WOD Monday 8-16-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Karen” 150 Wall Ball for time

~Results~

WOD Sunday 8-15-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

On the minute every minute for 30:00

  • 2 Burpees
  • 5 Squats
  • 7 Kettlebell Swings
  • 10 Double Unders

~Results~

WOD Saturday 8-14-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Weighted Overhead Lunges

  • Forwards 20-15-10
  • Backwards 20-15-10

Tabata

  • Tire Flips
  • Double Unders
  • Kettlebell Revolutions (Slingshots)

~Results~

WOD Friday 8-13-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

10-20-30-20-10

  • Sumo Dead lift High Pulls
  • Ring Dips

~Results~

Yoga classes at 7:00 pm Fridays and 10:00 am Sundays, drop in!!

WOD Thursday 8-12-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

10:00 Snatch Balance Skill Work

WOD: Complete all as quick as possible, split up as needed:

  • 150 Box Jumps (24″)
  • 10 Dumbbell Bear Crawls (50′)
  • 80 Ring Pulls

~Results~

WOD Wednesday 8-11-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

10 rounds, 2:00 each round:

  • 5 Deadlifts (225/135)
  • Max Handstand Push Ups

10 rounds:

  • 10 Burpees
  • Run 200m

~Results~

WOD Tuesday 8-10-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Annie” 50-40-30-20-10 reps of:

  • Double Unders
  • Sit Ups

Front Squats 10-5-3-2-1

~Results~

WOD Monday 8-9-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Fran-tastic

  • Fran, 21-15-9 (Thrusters then Pull ups at 95/65 lbs.)
  • Run 800m – rest as needed between
  • Fran Light, 18-12-7 (Thrusters then Pull ups at 75/45 lbs.)
  • Run 800m – rest as needed between
  • Fran-64, 15-9-5 (Thrusters then Pull ups at 65/35 lbs.)

~Results~

WOD Sunday 8-8-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

1 RM Clean and Jerk



Bejan Ball… fun times at the Sunday class!

WOD Saturday 8-7-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

4 rounds for time of:

  • 200M Waiters Walk
  • 15 GHD Sit Ups
  • 10 Tire In-Outs
  • 20 Push Ups

~Results~

WOD Friday 8-6-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

5 rounds for time of:

  • 5 Muscle Ups
  • 12 Overhead Squats
  • 20 Toes to Bar

~Results~

WOD Thursday 8-5-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

3 rounds for time of:

  • Row 500m
  • 30 24″ Box Jumps
  • 25 Back Extensions
  • 20 Deadlifts (205/155)

~Results~

WOD Wednesday 8-4-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

1-2-3-4-5-4-3-2-1

  • Reps of Cleans in 1:00 (9:00 total)
  • Use the remaining time in that muinute for max situps, record sit ups

1-2-3-4-5-4-3-2-1

  • Reps of Thursters in 1:00 (9:00 total)
  • Use the remaining time in that muinute for max situps, record sit ups

~Results~

WOD Tuesday 8-3-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

6 rounds for time of:

  • 400m Run
  • 25 Burpees (12″ jump)

~Results~

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

  • Isabel (30 Snatch for time at 135/95)
  • 30 untimed dead hang pull ups
  • Isabel Light (30 Snatch for time at 115/75)
  • 30 untimed dead hang pull ups
  • Isabel Lighter (30 Snatch for time at 95/55)

~Results~

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

9:00 intro class for beginners, 10:00 WOD

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

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:

  1. AMRAP 9:00, 3 x Thrusters (155/105) + 9 x Pull Ups
  2. AMRAP 9:00, 3 Sumo High Pulls (155/105) + 6 Burpees
  3. 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~

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~

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!)

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

WOD Monday 1-11-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

1-10-1-20-1-30 reps of Press for Max Weight

6-20-6-20-6-20 reps of O.H. Barbell Lunges for Max Weight

Results:

WOD Saturday 1-9-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Nancy” 5 rounds for time of:

  • 400 m Run
  • 15 x Overhead Squats

Results:

WOD Friday 1-8-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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

  • Sumo Dread Lift High Pulls (95/65)
  • Split Jerk (95/65)

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

8 rounds for time of:

  • 400 meter run with Med. Ball
  • 25 Sit Ups
  • 20 Pull Ups
  • 20 Med. Ball Thrusters (20/15)

Results:

cool old garage gym pic!

WOD Wednesday 1-6-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

  • Bear Crawl 200m
  • 25 Box Jumps
  • Crab Walk 200m
  • 25 Dumbbell Press
  • Hop 200m
  • 25 Box Jumps
  • Lunges 200m
  • 25 Ring Rows
  • Backwards Lunges 200m
  • 25 Box Jumps

Results:

Ken presses kettlebells!

WOD Tuesday 1-5-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Grace”

30 Clean and Jerks for time (135/95)

Cashout: 100 Double Unders for time or 2K Row

WOD Monday 1-4-10… new schedule starts! ~~~~~~~~~~~~~~~~~

Advanced WOD:

3 rounds for time of…

  • 12 Muscle Ups
  • 75 Air Squats

Intermediate WOD:

3 rounds for time of…

  • 25 Pull Ups
  • 25 Ring Dips
  • 25 Push Ups
  • 75 Air Squats

Cashout: 100 Double Unders for time or 2K Row

Results:

WOD Saturday 1-2-10 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

“Helen”

Three rounds of:

  • 400 m Run
  • 21 Kettlebell Swings
  • 12 Pull Ups

Results:

 

WOD Friday 1-1-10… No Classes, Happy New Year!t



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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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