CrossFit Workout 8/2/2010

"Angie"

Complete for time:

100 pull-ups,

100 push ups,

100 sit ups,

100 air squats

 
A happy B-Day to JW. If you haven't been to one of his classes at Buck in the early AM, you are missing out.  

Reminder: If you are interested in the BTB Endurance fall training program, don't forget about the upcoming informational meetings. More detailed info located on the Endurance Page.  

Before and After the 24 Hours of Suck

CrossFit Workout 8/1/2010

CrossFit Total:

Back squat x 1 rep,

Shoulder Press x 1 rep,

Deadlift x 1 rep

 

CrossFit Workout 7/31/2010

Easy as A, B, C.

Part A. Three rounds for time of:

30 Push-ups, release hands from floor at the bottom

3 Turkish Get Ups 55/35 

95 pound Overhead squat, 21 reps

3 Turkish Get Ups 5/35

Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:

30 Toes to bar

95/65 pound Ground to overhead, 21 reps

Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of:

5 Box Jump Burpees 20" Box

20 Alternating grip pull ups. Use an alternating grip and switch it up after 10. 

Seven minute time cap. Score time of completion or reps completed within the cap.

This was the final WOD of the 2010 CF Games......kind of. Since we don't have walls to scale or a 20' rope climb rig handy, we've subbed a couple exercises. Also, I've capped part C at 7 minutes instead of 12. This ought to be a fun one.  

CrossFit Workout 7/30/2010

Cindy at the bar:

AMRAP in 20 minutes of:
5 Hang Power Clean 95/65
10 Push Jerk 95/65
15 Overhead Squats 95/65 

Today's WOD was cooked up by Vince. This will be his farewell WOD, as he'll be leaving us for about a year to pursue a fellowship in DC. Good Luck Vince! For those of you wanting to see him one last time and send him off, be sure to stop by anytime after 7:30 PM this evening for the following 24 hours. Vince is participating in B-Rad's 24 Hours of Suck workout. Come on out & support these yahoos by doing some work with them, bringing them some supplies, whatever. This is gonna be a nasty little stretch for them. Can't wait to see what they are looking like tomorrow AM when the Sat AM crew starts to arrive. 

Don't forget: Melissa's first Nutrition Round Table is this evening. There are a couple of spots left at the table for anyone ready to make a change and can take a little tough love and frank talk. Sign up.

You think vince will be this happy come hour 20 or so on Saturday afternoon? I do. See ya Vince!