Monday, December 1, 2008 WOD

Warmup:
-Gymnastics and funn stuff...possible obstacle course.

Workout:
3 Rounds for time of:
95 lb Squat Clean 30 reps
Elevated Pushups 30 reps
Walking Lunge 30 reps

Saturday, November 29, 2008 WOD

Meet at the Arlington Heights track at 8am for...

"Eva"
5 rounds for time:
Run 800m
2 Pood Kettlebell Swing, 30 reps
30 Pull-Ups

Everyone that can make it please show up. I will be visiting family in Oklahoma or else I would be there! Hopefully I can make it for the next 8am session.
Hope everyone has a great weekend.
KB

Friday, November 28, 2008 WOD

Free Session Today at noon!

-We will meet in the regular room then head to the Radioshack hill (weather permitting). Once we get there I will announce the details on the workout. I will offer a beginner, intermediate, and advanced version of the workout.

Happy Thanksgiving Day everyone!
KB

Wednesday, November 26, 2008 WOD

Free Session this Friday at noon!
(Bring friends and family...we will meet in the room then most likely head to the Radioshack hill.)

Also, there is not a class this Saturday at noon. However, there is a free session Saturday at 8:00am at Arlington Heights track. I would love to be there but will be with family in Oklahoma for the weekend.
-----------------------------------
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

-Post total to comments.
-Compare results to October 14.

(Please skim the article linked above for more information on the CrossFit Total.)

Tuesday, November 25, 2008 WOD

Practice form and technique of Back Squats, Military Press, and Deadlifts.
-Use 65lbs to practice the movements and I will be coaching on form.
----------------------------------
Workout:
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

-Post time to comments section

Monday, November 24, 2008 WOD

5 Rounds, not for time of the following:
Max Handstand Pushups
Max Ring Dips
Max Pushups

-add up all reps from each round and post your 5 scores.
----------------------------------------------------------
Time remaining will be spent practicing form and technique for the 3 CrossFit Total exercises (hint, hint!)

Saturday, November 22, 2008 WOD

"Little Ball of Hate"
2 Rounds: (1 Minute Each Station)
Squats
Push-Ups
Jumping Jacks
Sit-Ups
Box Jumps
Supermans
Lunges
Leg Lifts

Friday, November 21, 2008 WOD

Sorry I won't be there for this one. This one looks like way too much fun to watch!
Mitzi will be your instructor.

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Post time to comments section.

Thursday, November 20, 2008 WOD

Sorry for the late post!

Partner Session:
(2 people per team)
Complete the following for time:
100 Deadlifts (135 lbs)
100 Pushups on bar
100 Pullups

-Max laps around the rooftop track in 10 min

Wednesday, November 19, 2008 WOD

No 6am Class tomorrow morning! I have told some people and will keep announcing in class today.


-OHS Practice
-Handstands/Rolling Techniques

Workout:
21-18-15-12-9-6-3 reps of the following for time:
95 lb Overhead Squat
L-pull ups
Knees to elbows

Tuesday, November 18, 2008 WOD

"Fight Gone Bad"

Three rounds of:
Thruster (empty bar) (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Burpees (Reps)

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

-Normally we would be using the row machine but cannot do so until the new room is ready, so burpees seemed like a fun alternative.

-The official substitution for wall-ball toss is thrusters with an empty bar...so don't blame me!

Monday, November 16, 2008 WOD

Meet in CrossFit room for the warmup, then we will head upstairs for...

"Lynne"
5 Rounds, not for time of:
Bodyweight Bench Press (max reps)
Pullups (max reps)
------------------------------
Tabata Sprints on Treadmill
-Incline set to 12, speed set between 7 and 8 mph.
-At least 4 rounds

Saturday, November 15, 2008 WOD

Lancaster Mile!

-Click the link to the right for more information.
-Wear your CrossFit shirts and run like mad!

Friday, November 14, 2008 WOD

Grab 15-45 lb dumbbells and head to the roof !

Workout:
(As many rounds as possible in 20 min of):
Hanging Squat Clean w/Dumbbell 10 reps
Man-Makers 10 reps
Waiter's Lunge 10 steps
2 Laps

(alternate hands on the waiters lunges each round)

--Partner Farmer Carry Race after !--

Thursday, November 12, 2008 WOD

---Noon class is meeting on the roof for a form/technique session!---

Workout:
"Angie"
Complete the following for time:
100 Pullups
100 Pushup
100 Situp
100 Squat

Wednesday, November 12, 2008 WOD

Today's Workout is split into 3 sections. We will start in the CrossFit room and end on the roof.

"Fran"
(21-15-9) for time of:
Thruster 95 lbs/65 lbs
Pullups
-----------------------
Max Pullups in 5 min.
-----------------------
Run 1 Lap
10 Pushups
Run 2 Laps
20 Pushups
Run 3 Laps
30 Pushups...
(Continue and post final round of pushups you manage to achieve in 10 min.)

-Post results from each section to comments.

Tuesday, November 11, 2008 WOD

Josh starts his training with the Dallas Fire Department on Wednesday. This workout was created in his honor. "Josh" has already been used for a CrossFit Hero workout. Therefore, prepare for...

"The Great White Hope"
5 Rounds for time of:
Deadlift 10
Reverse Grip Pullups 20
Lunges 30


-Deadlift with 225, 185, or 135. Post weight used along with time to comments section.
-Adds up to a total of 50 Deadlifts, 100 Pullups, and 150 Lunges. You may alter grip on the
pullups if needed...but don't you want to be like Josh?

Monday, November 10, 2008 WOD

Get ready for an upper body destroyer!

"JT"
(21-15-9)
Handstand Pushups
Ring Dips
Pushups
---------------------------
-Floor Wipers
-KTE
-Pushup contest on barbells

Sunday, November 9, 2008 Mud Run Fun

Here are some pics from yesterday's mudrun:

(Next time we need an official Downtown CrossFit team!)

Before:

After:

Saturday, November 8, 2008 WOD

4 Rounds for time of the following...
50 Squats
21 Ring Pushups
12 KB Swings

-Don't forget to register for the Lancaster Mile. Info is in the CrossFit room!

Friday, November 8, 2008 WOD

-Sorry for the late post everyone. Internet at home has been down.

-We will be meeting in the regular room today and then will head to Radioshack...not for shopping.

Team Workout at the hill!

Complete the following for time as a group (3 people per group):
300 Box Jumps
300 Elevated Pushups
300 Squats
8x Run down then back up the Radioshack hill

-while one person is performing an exercise, the other two are resting. The run must be completed as a team each time.

Thursday, November 6, 2008 WOD

Kyle's Classes:
-Rest Day! Unless you have missed a workout this week--if that's the case then it's a make-up session.
-Gymnastics and other excitement

Kristy's Classes:
As many rounds as possible in 20 min of...
Run 1 lap around building
15 Pullups
10 Situps

Wednesday, November 5, 2008 WOD

Everyone's favorite met-con session...

"Cindy"
Max rounds in 20 min of the following:
5 Pullups
10 Pushups
15 Squats

-Post your number of rounds and how it relates to the last attempt. If anyone beats 32 I will be jealous.

Tuesday, November 4, 2008 WOD

-Today is Mark M's 45th birthday...

Workout: "Happy Birthday, Mark"

-In honor, complete the following for time:
45 Handstand Pushups (strict form if possible--nose to floor)
45 Pushups
45 Pullups
45 Deadlifts (135 lbs)
45 KB Swings
45 Front Squats (135 lbs)
45 KTE
45 Situps

Monday, November 3, 2008 WOD

Warmup:
-Practice proper form on thruster and high-hang snatch.

Workout:

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments section.

I've been putting this off for a while...today is the day!