Saturday, January 31, 2009 WOD

Max rounds in 20 min:
10 Med Ball Clean and Press
10 Overhead Lunges
10 Pushups
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Advanced:
10 DB Cleand and Press
10 Overhead Lunge
10 HSPU

Friday, January 30, 2009 WOD

5:30 pm Downtown CrossFit Social at Central Market!
Be there or do burpees. The fun will continue elsewhere Im sure.

Complete the following for time:
50 Burpee-Pullups
50 KTE
1 Lap around building
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40 Burpee-Pullups
40 KTE
2 Laps
----------------------
30 Burpee-Pullups
30 KTE
3 Laps
---------------------
20 Burpee-Pullups
20 KTE
4 Laps
--------------------
10 Burpee-Pullups
10 KTE
5 Laps

Thursday, January 29, 2008 WOD

"Nancy"
5 Rounds for time:
400 m Run (7 laps)
95 lb Overhead Squat 15 reps
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Post-workout fun:
3 rounds, not for time...
5 Get-ups (25 lbs)
10 Situps

Wednesday, January 28 YMCA Closed!

YMCA will be closed today due to weather. Reopens tomorrow morning at 8am.

CrossFit Social Gathering!

5:30 pm Friday afternoon at Central Market!!!

Unofficial celebration of Kristy's birthday!
Be there or do burpees-fun times may continue elsewhere.
KB

Tuesday, January 27, 2009 WOD

"Karen"
150 wall ball shots for time

(beginner: 50 tosses)
(intermediate: 100 tosses)
---------------------------
-tons of fun after the workout!

Monday, January 26, 2009 WOD

Tabata Session!!!
-20 sec of work
-10 sec of rest

8 rounds of each exercise:
Sumo Deadlift Highpull (55 lbs)
Push Press (75 lbs)
Thruster (bar only)

-Rest 5 min-

4 rounds of each exercise:
Pushups
KB Swing
Situps
Squats

New Schedule!

Lots of new people! Hopefully some additional time slots will help. Here they are...

Monday: 11:30, 12:30, 2:00 (advanced), 5:45
Tuesday: 6:15, 12:00, 1:00 (advanced)
Wednesday: 11:30, 12:30, 1:00 (water), 2:00 (advanced), 5:45
Thursday: 6:15, 11:15 (Kettlebell), 12:00, 1:00 (advanced), 5:45
Friday: 11:30, 12:30
Saturday: 10:00 (advanced), 11:00 (free session-open to anyone)

Saturday, January 24, 2009 WOD

11:00 session - wear layers. We planned to go on the roof but due to weather, we may stay inside. Be prepared for anything!

2 Rounds of:

25 Squats
Run 6 Laps
25 Kettlebell Swings
Run 6 Laps
25 Wall Ball Shots
Run 6 Laps
25 Push-Ups

Friday, January 23, 2009 WOD

Team Session at Radioshack Hill!

-meet in CrossFit room. We leave at 12:05 for a jog to the hill.
-slightly modified from last time...a tad easier!
-split up the reps with your partner as needed.
------------------------------------------------
Beginner: 120 reps of each exercise as a team.
3 Rounds for Time:
Box Jumps 40 reps
Situps 40 reps
Pushups 40 reps
(run down/run up)
------------------------------------------------
Intermediate: 200 reps of each exercise as a team.
4 Rounds for Time:
Box Jumps 50 reps
Situps 50 reps
Pushups 50 reps
(run down/run up)
------------------------------------------------
Advanced: 300 reps of each exercise as a team.
5 Rounds for Time:
Box Jumps 60 reps
Situps 60 reps
Pushups 60 reps
(run down/run up)