3 Rounds for time of:
15 Right arm dumbbell squat snatches (Men 35 lb dumbbell, Women 20 lb dumbbell)
15 Left arm dumbbell squat snatches
30 Burpees

Post time to responses.

The 2012 CrossFit Open has arrived!  The first workout will be announced on Wednesday, February 22nd.  If you have not signed up yet then you need to do so now!  Click here to get registered.

For the next 5 weeks on Saturdays from 8:00 am to 11:00 am we will be doing the CrossFit Open workout.  We know that Saturday’s might not be available for everyone so from 7:00 am to 8:00 am on Thursday’s and 7:00 am to 9:00 am on Friday’s we will have a CrossFit Instructor available to judge you for $10 per person.  You MUST reserve your time in advance!

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

Post score to responses.

Compare to March 19, 2011.

This Saturday’s 11:00am Free Intro Class is canceled. 

“Rankel“

Complete as many rounds as possible in 20 minutes of:
6 Deadlift (Men 225 lbs, Women 155 lbs)
7 Burpee pull-ups
10 Kettlebell swings (Men 70 lbs, Women 45 lbs)
200 Meter run

Post rounds to responses.

100 Day Burpee Countdown Challenge

Burpees=57  Total Burpees=1,653

21-15 & 9 rep rounds for time of:

Back squats (Men 135 lbs, Women 95 lbs)

Ring dips

Post time to responses.

100 Day Burpee Countdown Challenge

Burpees=48  Total Burpees=1,176

5 Rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang squat cleans
5 Dumbbell push jerks
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Post loads to responses.

100 Day Burpee Countdown Challenge

Burpees=45  Total Burpees=1,035

“Elizabeth”

21-15 & 9 rep rounds for time of:

Squat clean (Men 135 lbs, Women 85 lbs)
Ring dips

Post time to responses.

Compare to February 17, 2010.

As many rounds as possible in 15 minutes of:

7 Right arm dumbbell power snatches (Men 45 lbs, Women 25 lbs)

7 Left arm dumbbell power snatches (Men 45 lbs, Women 25 lbs)

3 Muscle ups

Post rounds to responses.

For reps:

4 Minutes of double unders

4 Minutes of wall ball shots (Men 20 lb ball, Women 14 lb ball)

3 Minutes of double unders

3 Minutes of wall ball shots (Men 20 lb ball, Women 14 lb ball)

2 Minutes of double unders

2 Minutes of wall ball shots (Men 20 lb ball, Women 14 lb ball)

1 Minute of double unders

1 Minute of wall ball shots (Men 20 lb ball, Women 14 lb ball)

Post total reps to responses.

“J.T.”

21-15-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups

Post time to responses.

Compare to October 21, 2009.

The 9:00 am class this Saturday, April 17th will be canceled!  The 10:00 am class and 11:00 am Free Introductory class will still be offered.

Samuel’s back home from boot camp and it is time to party!  This Saturday, April 17th at 1:00 pm Samuel & Kelsey would like to invite everyone to their home for some good food and ultimate frisbee!  Chicken and burgers will be provided so all you need to bring is a side dish (Paleo/Zone).  R.S.V.P. Kelsey at crossfitrockstar@gmail.com.

Thank you to everyone who has already made a donation to The American Lung Association’s Fight for Air Climb!  We have almost reached our goal of $1,000!  If we raise $1,000 all 10 of our team members will be able to compete this Saturday.  If you would like to help us reach our final goal, please click here to make a donation.

We still need a couple of ladies to step forward and join the CFJ affiliate team for regionals.  If you are interested please respond to ginnyk@alumni.oc.edu.

5 Rounds for time of:

15 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)

15 Thrusters (Men 95 lbs, Women 65 lbs)

Post time to responses.

Compare to August 26, 2009.

Samuel’s back home from boot camp and it is time to party!  This Saturday, April 17th at 1:00 pm Samuel & Kelsey would like to invite everyone to their home for some good food and ultimate frisbee!  Chicken and burgers will be provided so all you need to bring is a side dish (Paleo/Zone).  R.S.V.P. Kelsey at crossfitrockstar@gmail.com.

Please donate now!  The American Lung Association’s Fight for Air Climb will be this Saturday, April 17th.  Many of our CFJ team members still need to raise $100 in order to participate. Click here if you are interested in making a donation to any of our team members.  Thank you for all your help and support!