8-1-10

ISABEL
30 snatches for time 135/95

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7-31-10

SIMON SAYS

Have to come see for yourself!

AUGUST CHALLENGE
As many "GIRLS" as possible in the month of August...RX'd or scaled doesn't matter because there is a category for both. All WODS must be done outside of class, unless one is programmed for class. If done away from the box it has to be verified.

Inquire about specifics at box.


Have Fun!

P.S. This would be a great opportunity to take advantage of more wods if you are competing in weight-loss challenge.

7-30-10

5k

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7-29-10

15 rounds for time of
5 Pullups
10 Pushups
15 Squats

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"UNBROKEN"

3 Rounds for time

21 SDHP 75/45
15 Wallball 20/13
21 Snatches 75/45
15 Wallball 20/13

In each round you have to do all of the wallball shots unbroken..if not you must start your set of 15 wallball over every time you break the set up! The other movements may be broken as necessary.

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Below is the group that braved "Hell-in" Saturday night @ 9pm

7-27-10

7 Rounds for time of
3 Cleans 205/135
4 HSPU

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The couples who roll together stay together
Amanda & Clayton getting their "Roll On".

7-26-10

3 rounds for time
30 toes to bar
21 ground to overhead 95/65


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7-25-10

400m Walking lunge

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Susannah encouraging hubby Michael to "push" through the row/pushups WOD

7-24-10

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

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2010 CrossFit Games Winners - 1st Place: Graham Holmberg, 2nd Place: Rich Froning Jr., 3rd Place: Chris Spealler for the mens competition, 1st Place: Kristan Clever, 2nd Place: Annie Thorisdottir, 3rd Place: Valerie MacKenzie Voboril for the women's competition, 1st Place: CrossFit Fort Vancuver affiliate competition, 1st Place: Brian Curley masters mens competition, 1st Place: Laurie Carver masters womens competition.

7-23-10

Quick reminder that there will only be a night WOD on Saturday @ 8:30 pm...It's going to be a good one!!!

7-23-10

RYAN
5 rounds for time
7 muscle-ups
21 burpees (each burpee terminates with a jump a foot above max reach)

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7-22-10

DIANE

21-15-9
Deadlift 225
HSPU

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7-21-10

Front Squat 7x1

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Amanda during yesterday's WOD

7-20-10

3 rounds for best score

Max calorie row for 2 minutes
As soon as you get off of the rower you have to perform as many pushups as you can in 2 minutes. Add the total number of reps to your maximum calorie row for your score.
Rest exactly 1 minute between efforts

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Below is Tracy & Ladonna showing us how to snatch! Great job ladies

7-19-10

5 rounds for time
15 Power Snatch 95/65
25 Double Unders

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7-18-10

3 rounds for time
500m row
20 pullups


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Tommy Sowers and his campaign team came to the box and crushed a WOD with us. If you get a chance try to go and support them at the county fair town hall meeting.

7-17-10

10,9,8,7,6,5,4,3,2,1 reps of
Deadlift 225/155
Wallball 20/13

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7-16-10

5 rounds
Run precisely 3 minutes at maximum effort
Rest as needed between efforts but keep a running total of distance traveled only while sprinting

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7-15-10

AMRAP in 12 of
SDHP 75/45 7 reps
Push Press 75/45 7 reps

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7-14-10

NICOLE

AMRAP in 20
Max rep pullups
400m run

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7-13-10

Perform 100 OHS (95/65) for time but here's the catch...every minute on the minute you have to perform 3 burpees

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-7-12-10

Power Clean 7x1

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7-11-10

Group WOD @1 pm. ...Georgia White walking park.Bring old clothes!

7-10-10

"Johnson"

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

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7-9-10

Mr. Joshua
5 rounds for time
400m run
30 GHD situps
15 deadlift 250#

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Erin crushing some deadlifts in Tuesdays WOD

7-8-10

EVA
5 rounds for time
800m run
2 pood kettlebell swings, 30 reps
30 pullups

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Mattie and Leslie shown in full extension of a kipping pullup

7-7-10

G.I. JANE
100 burpee pullups

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Below is Dave Hale braving MURPH! Great job bro

7-6-10

30 Deadlift 225/175
then 21-15-9 of
Wallball 20/13
Stick jumps 24"/20"

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7-5-10

Shoulder Press 3-3-3-3-3

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7-4-10

MURPH
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

All while wearing a 20# vest

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7-3-10

For time
500m row, then 10,9,8,7,6,5,4,3,2,1 of burpees and box jumps 24"/20"

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Below is Lily, daughter of Rick and Holly. She done an Rx'd HELEN in 13:30!!!

7-2-10

HELEN
3 rounds
400m run
21 Kettlebell swings 55/35
12 pullups

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For those of you that know John and Laura, and have been wondering where they have been, John has been diagnosed with a very serious medical condition. He is keeping a blog about his progress.The link is www.CaringBridge.org/visit/johndalton