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Click here for: 2010 Trevor Win'E Memorial Day CrossFit Challenge

February 12, 2010

Friday 100212

Strength: Squat Cleans 5-5-3-3-1-1

Skills: Skin the cat

Met Kahn WOD:

Half "Eva"

5 rounds of:

Run 400M

15 KB Swings

15 Pull ups

Post your time to comments.

February 11, 2010

Thursday 100211

10,9,8,7,6,5,4,3,2,1 of:

Overhead squats

Sumo Deadlift High Pull (SDHP)

Push press

Suggested loading is 115#, 75#. Use the same weight for all movements.

Post your time to comments.

February 10, 2010

Wednesday 100210

WOD:

Run 400M

50 Pull ups

Run 400M

50 Push ups

Run 400M

50 Sit ups

Run 400M

50 Squats

Post your time to comments.

 

J Norm knew that 135# was going to test him on the Barbell Bear

February 9, 2010

Tuesday 100209

Strength:  Weighted Pull ups 1-1-1-1-1

Skills: The push up

Met Kahn WOD:

Row 250M

10 Power cleans

Row 250M

9 Power cleans

Row 250M

8 Power cleans

Row 250M

7 Power cleans

Row 250M

6 Power cleans

Row 250

5 Power cleans

Row 250M

4 Power cleans

Row 250M

3 Power cleans

Row 250M

2 Power cleans

Row 250M

1 Power clean

Loading is 135#, 95#

Post your time to comments.

Results for today!! Nice work everyone!

February 8, 2010

Monday 100208

"The Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Compare your times with the SCHS Lacrosse team. Today will be their last WOD before their season begins!! All results will be posted on this website and on our Facebook fan page.

February 7, 2010

Sunday 100207

Active Rest Day

Join us for the second annual Valentines Couples WOD!!!!! Next Saturday, February 13. The couples workouts will be at 1000 & 1100. We will have a non-couples workout at 0900. Join us for food, fun, and comoradere. If it is successful as last year, it will be a great time!!

February 6, 2010

Saturday 100206

Stength: Front squats 5-5-5

WOD: 

BarBell Bear

7X = one round

1 Deadlift

1 Hang power clean

1 front squat

1 push press

1 back squat

1 push press

This WOD is untimed. Complete 5 rounds attempting to go up in weight each round. Touch and go on the ground only!!!!!!!!!!! If you need to rest or regrip do it anywhere other than on the ground.

 

Angie and good times!!

February 5, 2010

Friday 100205

Strength: Deadlift 5-5-5

Skills: GHD Sit ups

WOD:

Tabata (You fill in the blank)

8 rounds of each movement of 20 seconds of work followed by 10 seconds of rest of:

Rowing (calories)

Double unders

Box jumps

KB Swings

You score is the lowest number of reps for each movement.

Post your score to comments.

 

DJ Chris gettin' his Deadlift on!

 

One of our newest members (Nancy) taking on the Painstorm.

February 4, 2010

Thursday 100204

"Michael" Hero

3 rounds of:

Run 800M

50 GHD Back extensions

50 GHD Sit ups

Post your time to comments.

Robin achieved her first rope climb very recently. She then completed Tommy V with ALL 27 rope climbs as RX'd! Nice job Robin!!

 

"Michael" Results