110331

7 rounds for time:
6x right arm kb snatch, 50lb
6x left arm kb snatch, 50lb
6x knees to elbows
6x box jumps, 24"
6x ghd sit ups

scott 9:35
joe 16:31

110329

complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of
thruster, 95lb
pull ups
burpees
THEN
1x 50-yard kb overhead walk, 50lb KBs
1x 50-yard kb rack walk, 50lb KBs
1x 50-yard kb farmer's carry, 50lb KBs
scott 16:01
joe 21:25
kevin 21:55

110328

complete for time:
run 800m
50x paralette push ups
run 800m
50x kb swing, 50lb
run 400m
50x air squats

scott 13:53
anthony 19:39
anaida 19:30

110326

3 rounds for time
row 500m
20x kb swing, 32kg (2 pood)
20x box jump, 24"
20x ghd back extensions

scott 14:59

110325

AMRAP 12 minutes
6x clean and press, 95lb
6x pull ups
6x burpeesscott: 9 roundstj: 6 rounds + cleans

110324

4 rounds for time
15x kb swing, 50lb
sprint 50 yards
15x push ups
sprint 50 yards
15x air squats
sprint 50 yards

scott 7:12
anthony 10:17
tracy 11:46

110322

8 rounds for time:
4x hand stand push up
6x pull ups
8x dead lift, 185#
10x ghd sit up

scott 12:57
anthony 20:11
anaida 15:30

1103320

"BRITTNEY"
for time
run 800m
then complete 5 rounds
12x kb sumo deadlift highpull
12x kb squat
12/12x kb bent over row
6x elbows to knees
then run 400m

scott 17:10 (64lb)
anthony 18:42 (50lb)
brittney 17:45 (20lb)

110319

"ANAIDA"
AMRAP 15 minutes
10x ring push ups
10x kb swing, 50lb/30lb
5/5x kb cleans, 50lb/30lb
15 rope slams, 2"rope

scott 11 rounds
anthony 8 rounds
pam 8 rounds
anaida 7 rounds

110317

St. Patty's Day WOD:
complete 6 rounds for time
6x right arm kb snatch, 50lb (http://www.youtube.com/watch?v=Bjs0kCPwWLA&feature=fvst)
6x left arm kb snatch, 50lb
6x handstand push ups (http://www.youtube.com/watch?v=dbx26DsdWoQ&feature=related)
12x kb rack squats, 50lb x 2 (http://www.youtube.com/watch?v=kmrR-uREwRU)
scott 12:43
anthony 18:47 (scaled 30lb kb's)

110316

complete 21, 15 & 9 rep-rounds for time:
kb clean and press, 50lb (vid: http://www.youtube.com/watch?v=k4cAXaJPIxs)
burpees (vid: http://www.youtube.com/watch?v=c_Dq_NCzj8M)

scott 6:47
joe 8:05 (scaled - 30lb kb)

110315

"PAM"
complete for time:
run 800m
then three rounds of:
20x overhead plate lunges, 45lb
20x push ups
20x kb high pull, 28kg
then run 400m

scott 11:08
ant 18:14
pam 14:33

110314

complete 7 rounds for time:
8x kb swing, 24kg
8x burpee
8x pull ups
100 yard sprint

scott 10:02

110312

complete for time:
50x ring rows
50x wall ball, 20lb ball
50x hang clean, 95lb
50x box jump, 24" box
3x kb rack walk, 100lb

scott 12:48
joe 21:22

Congratulations to our good friend and CrossFit newcomer, Joe L., who puked twice today - and was kind enough to clean it.
You have to work pretty damn hard to hurl during a 20-minute workout.
Joe is now fully initiated into the program!

110311

complete 8 rounds for time:
6x ring dips
8x kb swing, 28kg
20x rope slams, 2" rope

scott: 8:39
anthony: 18:05

110310

AMRAP 15 minutes:
10x sumo dead lift high pull
10x push press
10x back squat

scott: 8 rounds (95lb)
anthony: 8 rounds (65lb)

110308

complete 4 rounds for time:
run 400m
20x kb swing, 50lb
30x push ups
scott: 13:46
joe l: 14:07 (3 rounds)

110307

complete 5 rounds for time:
10x dead lift, 225lb
8x knees to elbows
6x hand stand push ups

scott: 7:29
anthony: 14:43

110306

CrossFit Level 1 Certification, day 2
tabata scaled workout, 8 min total AMRAP
20 sec kb swing, 53lb
10 sec rest
20 sec air squat
10 sec rest
20 sec push ups
Scott: 288 reps

110305

CrossFit Level I certification course
Fran:
21x thrusters, 95lb
21x pull up
15x thrusters, 95lb
15x pull ups
9x thruster, 95lb
9x pull ups

110303

8 rounds for time:
6x box jump, 24' box
6x rt arm db push press, 50lb
6x lft arm db push press, 50lb
6x knees to elbows
12x rope slams, 2" rope

scott: 10:16

110301

complete 3 rounds for time:
run 400m
20x kb high pull, 28kg
20x clapping push up
20x ins and outs
scott: 10:53
anthony: 15:32
james: 11:16