6-1-10

7x1 Back Squat

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5-30-10

REST

5-30-10

4 rounds
400 m run
50 squats

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5-29-10

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

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Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

5-28-10

7x1 Hang Squat Clean


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5-27-10

75 ring pushups
75 sit ups
200m run
50 ring pushups
50 sit ups
200m run
25 ring pushups
25 sit ups
200m run

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5-26-10

There will be no 10 am class tomorrow...box will be closed at 8:30 am until 4 pm

5-26-10

5 rounds
10 pullups
15 OHS 95/65

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5-25-10

100 burpees for time

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5-24-10

5x3 Thruster

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5-23-10

4 rounds
400m run
30 sit-ups
30 stick jumps

5-22-10

AMRAP in 20 minutes of
Max reps KB swings 55/35
400m run

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Off-Season Athletic Conditioning

Coming soon we will offer athletic conditioning to those that play sports that are in the off-season, or during season. CrossFit has proved time and time again that it can and will put you in the best physical shape possible.GPP or "General Physical Preparedness" is what we all strive for whether your 10 or 90 years old.

5-21-10

Death by..."Any Way Possible"
Shoulder to over head 115/75

With a continuos running clock, perform 1 rep the 1st minute, 2 reps the 2nd minute and so on until you cannot perform the required number of reps for that minute. You may put the bar down but remember that eats up time...ENJOY !

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5-20-10

3 rounds
20 Power snatch 75/45
5 Barbell complexes 75/45

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5-19-10

21-15-9
SDHP 95/65
Clean & Jerk 95/65

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5-18-10

Movement & Mobility

5-18-10

GRIFF
800m
400m backwards run
800m
400m backwards run

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CrossFit SoMO off-site ideas/get togethers?
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5-17-10

Filthy 50
50 box jumps 20"
50 jumping pullups
50 KB swings 35#
50 walking lunges
50 K2E
50 push press
50 back extensions
50 wallball 20/16
50 burpees
50 double-unders

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5-16-10

Crossfit Total
1 rep Press
1 rep Back Squat
1 rep Deadlift

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5-15-10

7 rounds for time
10 SDHP 75/45
10 Burpees

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5-14-10

10k

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5-13-10

5 rounds for time
25 wallball
200m run

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5-12-10

AMRAP in 20 of
2 deadlift @ 80% 1 rep max
5 pullup
10 pushups
15 squats

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5-11-10

5 rounds
10 squat cleans 135/95
10 burpees

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5-10-10

800m run

4 rounds
10 kettlebell 1 arm snatches right arm
10 toes to bar
10 kettlebell 1 arm snatches left arm
10 toes to bar

800m run


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5-8-10 Rest

Closed for Mother's Day

5-8-10 8am class CLOSED Sunday for Mother's Day

Perform the following movements with one designated weight on a barbell
RX'd weight 75/45
50 back loaded barbell lunges
50 back squats
50 SDHP
50 push press
50 hang power cleans
If at any time the set is broken up by barbell leaving the starting position of the movement, you will perform 3 burpees

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5-7-10

500m row then 3 rds of
21 wallball 20/12
15 deadlifts 185/115
9 pullups

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5-6-10

FRAN
21-15-9
Thrusters 95/65
Pullups

5-5-10

Push Jerk 7x1

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5-4-10

"Nancy"
5 rounds for time
400m run
15 OHS 95/65

5-3-10

In Loving Memory of

Bruce Smith 1941-2001

This WOD was chosen because today marks the 9th anniversary of his passing. R.I.P.


9 of Spades
21-15-9
Box Jumps 24"/20"
KB Swings 55/35
SDHP 95/65

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5-2-10 Group WOD at 1 pm

5 Rounds
400m run
20 Ring Pushups
20 Situps

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