August 31, 2009
Monday 090831
For time:
1 Mile run
20 Burpees
800 Meter run
30 Burpees
400 Meter run
50 Burpees
Post time to responses.
August 2009
August 29, 2009
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.
August 28, 2009
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.
August 27, 2009
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.