5-1-10 Group WOD 8 am

AMRAP in 15
5 Burpees
10 Wallball
15 KB Swings

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4-30-10 10 am class now available on Friday

In 8 minutes
1000m row
As many reps as possible of
Wallball shots 20#/12#

5-27-10

5k

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4-28-10

With a continuous running clock, perform 1 pullup for every minute on the clock starting with 1 and going until you fail the required number of reps per minute

Post rounds and reps completed to comments

want to say congrats to Shelby for job well done at state trap shoot

4-27-10

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.

McGhee"


Enlarge image

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

"McGhee" by CrossFit Again Faster - video [wmv] [mov]

4-26-10

3 rounds for time
400m run
21 box jumps 24/20"
12 pullups

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4-25-10

NO GROUP WOD SUNDAY

4-24-10 Group WOD Saturday at 8am...NO SUNDAY WOD

3 rounds for time
15 reps 135# Hang Power Clean
15 Burpees


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Erin in a solid lockout in yesterdays wod...her time 20:00 even

4-23-10

REST
Saturday wod at 8am

4-22-10

21-18-15-12-9-6-3 reps of
Clean & Jerk 115/75
Front Squat 115/75


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4-21-10

7x1 weighted pullups
If you do not have your pullups work on assisted pullups with bands

4-20-10

50 situps
50 double unders
50 situps
50 walking lunge
50 situps
50 burpees
50 situps

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4-19-10

3 rounds
6 minutes on clock/round
800m run
max squats

only the total amount of squats will be counted as score
post 800m times and reps to comments

Right before all HELL broke loose

4-18-10 1PM

10,9,8,7,6,5,4,3,2,1 reps of the following

Deadlift 275/185
HSPU
Double-Unders x 2


The Dalton's getting their row on

4-17-10 REST ......GROUP WOD SUNDAY AT 1 PM

4-16-10 REST...Saturday Greg is having a grappling tournament at Civic Center..try and make it!!!

4-14-10 7x1 Hang Power Snatch

4-14-10 3 rounds for time of 200m sandbag carry,21 kettlebell swings 70/55, 12 pullups

Just watch and then say "I can't"

"Why Do I CrossFit?" with Ben Lunak, a CrossFit Journal preview video [wmv] [mov]
There are two types of pain in life. The pain of disipline and the pain of regret. Any CrossFitter will tell you "It won't be easy" This is because it shouldn't be easy. You will earn your fitness. And your life will thank you for it. Jeremy Mhire CF Springfield

4-13-10 5 rounds for time 30 squat cleans 95/65 400m run 30 situps

want to say congratulations to Chase for his mobility and recovery cert!!!

4-12-10 5x3 Thrusters

Clayton in his journey to 42# lost in 9 weeks

4-10-10 With a single barbell perform the following for time 95/65 50 sdhp 25 ohs 40 sdhp 20 ohs 30 sdhp 15 ohs 20 sdhp 10 ohs 10 sdhp 5 ohs

Saturday wod @ 9 am Sunday @ 1pm

4-9-10 REST

Always time for a photo op

4-8-10 7x1 Front Squat

Amy with some hops

Liz having a chat with Mr. Kettlebell

4-7-10 3 rounds for time of 20 pullups 20 kettlebell swings 20 burpees

Wednesday at 3 the Daily Quill is coming to take pictures and find out what CrossFit SoMO is all about! If you are available try to make it up to represent. They are also going to stay for the 4 o'clock WOD if your interested in being in the pictures and showing everyone what you can do!!

Men occasionally stumble over the truth, but most of them pick themselves up and hurry off as if nothing happened." - Winston Churchill

4-6-10 AMRAP in 20 of 6 deadlift 225/135 12 box jumps 24/20 200m run

Missy with a good lockout !

4-5-10 3 rounds 10 clean & jerk 115/75 10 man-on-fire burpees

While everyone done MURPH, Nicole rowed until the last man was done..total meters rowed was 15500!!

Pics on behalf of Marian Stricker (Mattie's mom)

"Some of us will do our jobs well and some will not, but we will all be judged by only one thing: The result."
- Vince Lombardi

Sunday 4-4-10 REST

MURPH

4-3-10 MURPH 1 mile 100 pullups 200 pushups 300 squats 1 mile--wear a 20# vest if available .....starts at noon

Sandy going overhead!!

4-2-10 REST

Becky Conzelman, Outlaw CrossFit, 2:08 Diane - video [wmv] [mov]

Check out the will and determination of the guy doing double-unders

http://games2010.crossfit.com/blog/san-diego-az/

Mattie taking time to do her hair