Saturday 091226

For time:

45 Box jumps (Men 24″ box, Women 20″ box)
45 Ring pull-ups
45 Dumbbell thrusters (Men 45 lb dumbbells, Women 25 lb dumbbells)
45 Dumbbell hang power cleans (Men 45 lb dumbbells, Women 25 lb dumbbells)
45 Ring dips
45 Kettlebell swings (Men 55 lbs, Women 35 lbs)

Complete in any order and method/reps per exercise strategized to finish in the quickest time based on your strength and weaknesses.

Post time and method/reps to responses.

*If you plan to be a competitor or spectator at the 2010 sectionals be sure to register soon!  Click here to get registered.  Don’t wait because spots are limited and filling up fast!

Holiday hours:

Thursday, December 31st (New Years Eve) – 9:00am & 10:00am classes only

Friday, January 1st (New Years Day) – 9:00am & 10:00am classes only

Friday 091225

Merry Christmas!

We are closed today but here is a workout you can do anywhere.  Do it!

4 Rounds for time of:

400 Meter run

50 Squats

Post time to responses.

*If you plan to be a competitor or spectator at the 2010 sectionals be sure to register soon!  Click here to get registered.  Don’t wait because spots are limited and filling up fast!

Holiday hours:

Friday, December 25th (Christmas Day) – Closed

Thursday, December 31st (New Years Eve) – 9:00am & 10:00am classes only

Friday, January 1st (New Years Day) – 9:00am & 10:00am classes only

Thursday 091224

There will only be a 9:00 am & 10:00 am class offered today.

“Gwen”

15-12 & 9 rep rounds of:
Squat clean and jerk

Touch and go at the floor only. Rest as needed between rounds.

Post load to responses.

Here is a video demonstration of how this workout will be performed (except we will be doing a squat clean instead of a power clean), courtesy of CrossFit.com. (wmv) (mov)

*If you plan to be a competitor or spectator at the 2010 sectionals be sure to register soon!  Click here to get registered.  Don’t wait because spots are limited and filling up fast!

Holiday hours:

Thursday, December 24th (Christmas Eve) – 9:00am & 10:00am classes only

Friday, December 25th (Christmas Day) – Closed

Thursday, December 31st (New Years Eve) – 9:00am & 10:00am classes only

Friday, January 1st (New Years Day) – 9:00am & 10:00am classes only

Wednesday 091223

As many rounds as possible in 15 minutes of:

10 Power Snatches (Men 95 lbs, Women 65 lbs)
15 Push-ups

Post rounds to responses.

Holiday hours:

Thursday, December 24th (Christmas Eve) – 9:00am & 10:00am classes only

Friday, December 25th (Christmas Day) – Closed

Thursday, December 31st (New Years Eve) – 9:00am & 10:00am classes only

Friday, January 1st (New Years Day) – 9:00am & 10:00am classes only

Tuesday 091222

25, 20, 15, 10 & 5 rep rounds for time of:

Box Jumps (Men 24” box, Women 20″ box)
Pull-ups
Sit-ups (Military; hands interlaced behind the head)
Push-ups

Post time to responses.

Holiday hours:

Thursday, December 24th (Christmas Eve) – 9:00am & 10:00am classes only

Friday, December 25th (Christmas Day) – Closed

Thursday, December 31st (New Years Eve) – 9:00am & 10:00am classes only

Friday, January 1st (New Years Day) – 9:00am & 10:00am classes only