1-1-2010 GROUP WOD AT 12 SHARP !!!

12-31-09 4 rds of 15 reps deadlift 225/135 400m run

pics from snow wod

12-30-09 50 wallball 50 pushups 50 box jumps 50 squats

12-29-09 7x1 split jerk

12-28-09 5 rds for time 5 burpees 10 kb swings 70/55

12-27-09 group wod 1 pm

12-24-09 12 days of "CrossFitmas".....come see what it is tomorrow @ noon

12-23-09 4 rds 400m run 50 squats

12-22-09 5 rds virtual shoveling 25 reps 25 pullups

12-21-09 5x5 deadlift

Holiday schedule will be as follows. ..group wod on Christmas Eve @ noon...closed Christmas day and Saturday. ..group wod as normal on Sunday

12-19-09 GROUP WOD

5 rds for time
135# thrusters 15 reps
400m run

Scale prn

group wod 8 am on Saturday and1 pm Sunday

12-18-09. REST

12-17-09 CROSSFIT SOMO NEW YEARS PARTY

PARTY WILL START AT 8 PM THURSDAY
IT WILL BE POTLUCK
KIDS ARE MORE THAN WELCOME
IF YOU BRING YOUR CHILDREN THERE WILL BE BOARD GAMES FOR THEM
WE WILL HAVE CARD GAMES AND POKER FOR ADULTS

12-17-09 Helen 3 rds-400m run 21 kb swings 12 pullups

12-16-09 for time 75 get up- sit ups(start lying on back,do an explosive situp into standing position in one motion)then work on skills of choice

My little man getting some ring work in

12-15-09 3 rds 20 push press 65/45 20 SDHP 65/45 400m run

PUKIE???

12-14-09 100 pushups 100 situps 100 squats 100 double unders

FRIDAY...REST

IN MEMORY OF FREDDIE HOLLENBECK

SATURDAY'S GROUP WOD

"FREDDIE"

315# DEADLIFT -15
C2B PULLUPS -15
30" BOX JUMP -15

225# FRONT SQUAT -12
45# PUSHUP -12
12" BURPEE VERT -12

135# OHS -9
70# KB SWINGS -9
400# TIRE FLIP -9


SCALE PRN

12-10-09 1000m Row 30 box jumps, 30 wallball, 30 pullups, 30 pushups

12-9-09 BACK SQUAT 7X1

12-8-09 AS MANY PULLUPS AS POSSIBLE I N 15 MINUTES

12-7-09 3 RDS 21 SDHP 21 pullups 21 KB swings

12-6-09

Any and all who show up tomorrow we are doing the lumber Jack wod from today in memory of the fallen at Ft.Hood

12-04-09 REST

12-3-09 Every minute on the minute for 20 minutes perform the following--5 deadlift 225/135 10 burpees

Laura Dalton---148 World Record holder in deadlift

12-02-09 3 rds for time 45 Power Cleans 45 Pushups