10-1-09 30 thrusters 30 box jumps 30 k2e-20 thrusters 20 box jumps 20 k2e-10 thrusters 10 box jumps 10 k2e

After
school
class...
awesome
intensity

9-30-09 7x1 Back Squat

9-29-09 1 mile rest 3 minutes 800m rest 3 minutes 400m rest 3 minutes

9-28-09 Welcome to Hades!

For Time fs= Front Squat d/u= Double Unders(jump rope)
20 fs
2 d/u
18 fs
4 d/u
16 fs
6 d/u
14 fs
8 d/u
12 fs
10 d/u
10 fs
12 d/u
8 fs
14 d/u
6 fs
16 d/u
4 fs
18 d/u
2 fs
20 d/u
400m run : )

9-26-09 Group WOD 8 am

9-25-09 REST

9-23-09 AMRAP in 20 200m run 45 pushups 15 deadlifts(85/135)

Liz does Grace @ 65#

Liz and Grace

Liz does Grace @ 65#

9-23-09 Dejavu

9-22-09 1 mile run 50 box jumps 1 mile run

9-21-09 9 of spades 21-15-9 0f box jumps, kb swings, sdhp,

50 Pull ups unbroken in WOD Daniel. 1:00 minutes

Rodney does it again.


WOD Daniel. 50 Pull ups in 1:00 minutes.

9-20-09 GROUP WOD 8 AM

9-17-09 3 rounds 50 pushups 50 situps 50 dips

9-16-09

The 1st training session for our affiliate challenge will be saturday after group wod

9-16-09 30 HANG SQUAT CLEANS 30 PULLUPS 20 HANG SQUAT CLEANS 20 PULLUPS 10 HANG SQUAT CLEANS 10 PULLUPS (95/65)

9-15-09 5x3 Front Squat then 200 mtn climbers for time

9-14-09 4 rds 400m run 50 squats 30 box jumps

Awesome turnout for "DIANE" today

9-12-09 WOD at 1 pm

9-12-09

9-11-09 REST

9-10-09 10 rds 10 SDHP(95/65) 10 wallball(20/12)

9-9-09 4 rds 21 deadlift 135/95 21 push press 75/45 400m run

BOOTCAMP 09 VIDEO

9-8-09

There will be a 5k/1 mile trail run Oct 24th @ Cloud 9 Ranch. I encourage everyone to
mark this on their calendar to plan on attending. Also training for the Affiliate Challenge begins next week. Those that are planning on trying to make the cut should start getting it on their minds. There will be 2 teams..RX'd and scaled....but scaled only to 20% of RX'd so that means if RX'd weight is 65#, scaled weight is 52#.
We will be drilling the terminology and movement patterns of all the lifts and movements that a CrossFitter will be subject to. I look forward to seeing everyone come and train!

9-8-09 5 rds for time---15 pullups 30 pushups 45 squats

9-5-09 wod at 8 am saturday

9-3-09 25 pullups 50 wallball 75 pushups 100 situps 800m run

9-2-09 21 push press 65/45 15 deadlift 95/65 9 OHS 65/35 1 mile run