July 2009
July 31, 2009
July 30, 2009
Beast 12
For time:
Walking lunge 25 steps
20 Pullups
50 Box Jumps 20 inch
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebell Swings 2 pood
30 GHD Situps
20 Dumbbell Squat Cleans 35lbs
25 Back Extensions
30 Wall Ball 20lb
3 Rope Climbs 5 meters
Post time to comments.
Nora M. and Avie F. - Max pushup test. Chest has to touch the floor or it isn't a pushup.
July 29, 2009
10,9,8,7,6,5,4,3,2,1 reps of:
Overhead Squats
Push Presses
Back Squats
Push-ups
95lb mens / 75lb womens
Post total time.
Happy Birthday Janice, (a few days late), Your an amazing athlete. It is very inspiring to get to watch you workout out! Keep it up.
July 28, 2009
5 rounds for time of:
Run 400 meters
1 Rope Climb 5 meters(no legs)
11 Burpees
21 Slam Ball 10lb
Post time to comments.
Full extension, good job Walt, you've come a long ways, keep up the good work brother!
July 27, 2009
Continuous Clean and Jerks
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Substitutions: 95#, 65#, 45#, or Medicine Ball Clean and Jerk.
July 26, 2009
AMRAP
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Post rounds completed to comments.
Michelle Garner and a new PR on the Deadlift.
Click here for an article on recovery methods by Ezekiel Martinez, owner of CrossFIt Coastal.
July 25, 2009
Lynne
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
7pm class.
Here's a little vid for your enjoyment.Download July22highlites
July 24, 2009
400 meter repeats
Four rounds for time:
Run 400 meters
Rest 2 minutes between each effort.
Post interval times to comments.
WODs at the track.
Becky Capt, getting every rep.
July 23, 2009
3 rounds for reps of:
1 minute of Double Unders
1 minute of Thrusters 95lb
1 minute of Burpees
1 minute of Slam Ball
1 minute of Handstand Pushup
1 minute of rest
Count reps for each exercise. Score is total reps completed for all 3 rounds.
Glenda Geries GHD Situp.
July 22, 2009
For Time:
50 Pullups (Chest to Bar)
50 GHD Situps (Touch the floor with both hands)
50 Ring Dips (Shoulder below elbow)
50 Wallball (Must see the black line below the ball)
Post time to comments.
Did a WOD at Alamo CrossFIt . Great gym, thanks Rick and Erica (kneeling in front, red shorts) for your hospitality, we felt like we were at home. Go see them when you are on SA, they are at 14381 Blanco Rd, it is just a couple of miles inside Loop1604.
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