Welcome to....

September 1, 2009

Tuesday 090901

Strength: Shoulder Press 5-5-5

THEN: 12-9-6 Shoulder press (unbroken sets)

WOD: 5 rounds for time:

10 squat Box jumps

5 Power cleans

THIS WOD HAS A 20 MINUTE MAX!

Robin mid-WOD on Maui! Yes she is doing Burpees!! (That's one reason I love her)!

RESULTS:

Denise ? (finish time)

Sabrina ? (finish time)

J Norm 5:15 (BW)

Jeff 4:31 (BW)

Antonia 7:50

Dave 9:52

Josh M/ 10:45 (135#)

Amy 10:13

Robin 7:47 (rx)

Curto DNF (I hope your ankle feels better soon)

Cliff 11:09 (135)

Lexi 8:15

Denise  7:28

Jon 8:28

Mitch 4:42 (115#)

Sandra 4:18 (rx)

Christi 4:42

Mike 5:18

Marty 7:19

Stef 6:23 (rx)

Monday August 31st, 2009

083009

Strength: Back Squat 5-5-5

WOD:

AMRAP in 10 mins of;

10 Overhead squats

100m Rows

August 30, 2009

Sunday 090830

Active Rest Day

August 29, 2009

Saturday 090829

Strength: Front squat 3-3-3-3-3

PLUS: Back squat 1 X 20

WOD:

"Pritt" AKA Member #1

Complete as many rounds as possible in 10 minutes of:

7 Deadlifts @ Bodyweight (yours not his)

7 Box Jumps

7 Burpees

Post your time to comments.

 

Chris (nice 'stache) Pritt. The entire Pritt family will be missed by all members of CFOC. Good luck and all the best for you and your family.

August 28, 2009

Friday 090828

Strength: Shoulder press: 3-3-3-3-3 PLUS: 10-7-4

Skills: Overhead Squats

Met Kahn: "Tabata Fight Gone Bad"

8 rounds of 20 sec. of work followed by 10 seconds of rest of each movement. There is no rest between stations.

Sumo Deadlift High Pull

Push press

Rowing (calories)

Box jumps

Wall balls

 

Good Luck Dillon at USD. Great progress in your short stay at CFOC.

RESULTS FOR TODAY:

Josh M 29

Derrick 28

Tyler 31

Mike 36

Laura 47

Stef 34 (HAPPY BIRTHDAY)!!

Josh L. 27

Christi 34

Dillon 28 (Good luck at USD)!!

Amy 27

Lexi 24

J Norm 41

Antonia 32

Chris C. 25

 

August 27, 2009

Thursday 090827

"Painstorm

Classic

"

3 rounds

In 5:00
200 M run followed by
Max Reps Thrusters, 95#

Rest 2:00

In 5:00
200 M run followed by
Max Reps Pull-ups

Post total pull-ups and thrusters to Comments

RESULTS FOR TODAY:

Marty 229

Tyler 183

Josh M 205

Amy 188

Josh L 159

Stef 189

Curto 168

Dillon 135

Ryan 134

Jeff 275

August 26, 2009

Wednesday 090826

"Drunken Sailor"

2 Rounds for time of:

35 Squats

35 Knees to elbows

35 Squats

35 Sit ups

35 Lunge steps

35 Squats

Post your time to comments.

August 25, 2009

Tuesday 090825

Strength: Back squat 5-5-5

Skills: Ring dips

WOD:

"Jackie"

Row 1000M

50 Thrusters

30 Pull ups

Post your time to comments.

August 24, 2009

Monday 090824

Strength: Deadlift 5-5-5 PLUS: 12-9-6

Skills: Muscle ups

Met Kahn: "Fran"

21-15-9

Thrusters

Pull ups

Post your time to comments.

 

Our loss is CFSD gain. 9 months ago, 2 timid young lads walked into our box and now both are CrossFit Junkies. You will always be part of our box. Thanks for all the dedication, hard work, and friendship. You two will be missed!!!! Best of luck Matt and RJ in your new digs in Downtown SD!

August 23, 2009

Sunday 090823

Active Rest Day

 

Gail celebrates doubling her box jump! A 12" increase. Awesome work!!!!!