Monday 090831

For time:

1 Mile run

20 Burpees

800 Meter run

30 Burpees

400 Meter run

50 Burpees

Post time to responses.

Sunday 090830

Rest day

Saturday 090829

3 Rounds for time of:

400 Meter run

21 Kettlebell swings (Men 55 lbs, Women 35 lbs)

15 Squat cleans (Men  135 lbs, Women 85 lbs)

9 Push jerk (Men  135 lbs, Women 85 lbs)

Post time to responses.

Friday 090828

“Diane”

21-15-9 reps of:

Deadlift (Men 225 lbs, Women 155 lbs)

Handstand push ups

Post time to responses.

A great substitution for handstand push ups is the shoulder press.

Click here for a video demonstration of “Diane”, courtesy of CrossFit.com.

Compare to January 19, 2009.

Starting September 1st:

• We will be offering a 4:30 pm class on Monday’s, Wednesday’s, & Friday’s.
  

• The current 7:30 pm class on Tuesday’s and Thursday’s will no longer be offered.

Don’t forget about the “Fight Gone Bad IV” fundraiser that will be held on September 26, 2009. Crossfit OKC has invited us to join them this year for the event at their gym. Not only will you be benefiting a great cause but you will also get to participate in the infamous “Fight Gone Bad” CrossFit WOD! If thats not good enough, there will also be a BBQ afterwards!

Click here for more details on “Fight Gone Bad IV”. If you would like to get registered, click here. If you don’t want to compete or get registered you can still make a donation. Click here if you would like to make a contribution.

Thursday 090827

As many rounds as possible in 20 minutes of:

10 Burpees

20 Box jumps (Men 24″ box, Women 20″ box)

30 Sit-ups

Post rounds to responses.

***The 7:30 pm class will be canceled tonight.  Sorry for any inconvenience.***

Starting September 1st:

• We will be offering a 4:30 pm class on Monday’s, Wednesday’s, & Friday’s.
  

• The current 7:30 pm class on Tuesday’s and Thursday’s will no longer be offered.

Don’t forget about the “Fight Gone Bad IV” fundraiser that will be held on September 26, 2009. Crossfit OKC has invited us to join them this year for the event at their gym. Not only will you be benefiting a great cause but you will also get to participate in the infamous “Fight Gone Bad” CrossFit WOD! If thats not good enough, there will also be a BBQ afterwards!

Click here for more details on “Fight Gone Bad IV”. If you would like to get registered, click here. If you don’t want to compete or get registered you can still make a donation. Click here if you would like to make a contribution.