Friday 090821

3 Rounds for time of:

400 Meter run

10 Clean & jerk (Men 135 lbs, Women 85 lbs)

Post time to responses.

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.

This Saturday, August 22nd will be Next Generation CrossFit’s “Get Dirty” Games. Click here for all the details. It’s a full day of competiton that includes 3 events you won’t want to miss!

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 090820

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds to responses.

Compare to December 11, 2008.

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.

Next Saturday, August 22nd will be Next Generation CrossFit’s “Get Dirty” Games. Click here for all the details. It’s a full day of competiton that includes 3 events you won’t want to miss!

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.

Wednesday 090819

5 Rounds for time of:

10 Dumbbell squat cleans (dumbbells must touch the floor each rep)

10 Dumbbell overhead walking lunges

10 Dumbbell thrusters

Post time and dumbbell weight to responses.

Compare to February 24, 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.

Next Saturday, August 22nd will be Next Generation CrossFit’s “Get Dirty” Games. Click here for all the details. It’s a full day of competiton that includes 3 events you won’t want to miss!

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.

Tuesday 090818

5 Rounds, each for time of:

500 Meter row

Rest 5 minutes between each round.

Post each 500 meter row time to responses.

Compare to May 12, 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.

Next Saturday, August 22nd will be Next Generation CrossFit’s “Get Dirty” Games. Click here for all the details. It’s a full day of competiton that includes 3 events you won’t want to miss!

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.

Monday 090817

Deadlift 3-2-2-1-1-1 reps

Post loads to reponses.

Compare to January 28, 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.

Next Saturday, August 22nd will be Next Generation CrossFit’s “Get Dirty” Games. Click here for all the details. It’s a full day of competiton that includes 3 events you won’t want to miss!

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.