WOD 9/1/10 3 Rounds: 500m Row 30 Double Unders 10 Dumbbell Push Press (45#/30#) Fellas, Don’t forget we will have Shae Jones sharing his power lifting knowledge tonight at man-time. Class starts at 8pm. One day left to get in your after pictures, weight, and waist size for the Paleo Challenge. Lastly, We will be …
WOD 8/31/10 Snatch – Find your 1 Rep Max Every Minute for 8 minutes: Complete 2 Snatch Post your lightest and heavist reps. Guys, We will have Shae coaching again tomorrow night at 8pm. If you want to improve your power lifting this is the time for it. We will be closed this weekend. Classes …
WOD 8/30/10 “Elizabeth” 21-15-9 Squat Cleans (135#/95#) Ring Dips You must get hips below knees on each rep of the clean. Our Paleo Challenge has finally come to an end. E-mail Neal your after photos, your current weight, and your new waist size. All emails must be received by Thursday. Winners will be announced Friday. …
WOD 8/27/10 Clean & Jerk – Find your 1 Rep Max 3 Rounds: 3 Clean & Jerks (75% of 1RM) 30 Sit-Ups 40 Double Unders
WOD 8/26/10 “Pyramid Double Helen” 1200m Run 63 Kettlebell Swings (1.5 pood/1 pood) 36 Pull-Ups 800m Run 42 Kettlebell Swings 24 Pull-Ups 400m Run 21 Kettlebell Swings 12 Pull-Ups How did you stack up against everyone at the 2010 CrossFit Games? Check it out here.
WOD 8/25/10 Front Squat 5-5-5 21-18-15-12-9-6-3 Sumo-Deadlift-Highpull (95#/65#) Push-Ups The CFB Showdown is first and foremost for CFB members. If you are interested in competing in the slightest sign up soon because spots are filling up fast. If you don’t want to compete but would like to help out as a judge or volunteer talk …
WOD 8/24/10 5-4-3-2-1 Snatch (135#/85#) 100m Overhead Carry Max Burpees in two minutes Only one week before the end of our Paleo Challege. Make sure you’re dialing in the nutrition before the final weigh-in!
WOD 8/23/10 Overhead Squat 5-5-5 AMRAP in 7 minutes: 10 Wall Ball (20#/14#) 50m Sprint Sign-ups for the CFB Showdown, to be held October 23, have begun. If you want to compete click the Samurai link on the right. We are limited to the first 20 in each division, Scaled and Standard Men & Women. …
WOD 8/20/10 400m Run 50 Air Squats 40 Kettlebell Swings (53#/35#) 30 Russian Twists 20 Push-Ups 10 Turkish Get-Ups (53#/35#) 20 Push-Ups 30 Russian Twists 40 Kettlebell Swings 50 Air Squats 400m Run Earn your fun this weekend.
WOD 8/19/10 15-12-9 Clean & Jerk (135#/85#) 230m Sandbag Carry
