7/29/10
couple items.
1. Starting Monday August 2nd some minor changes made to the schedule. Please view online or ask an instructor. We want people to attend the classes they are in. Essentials clients can only go to essentials. If you have passed essentials you must go to CrossFit class.
2. The lateness policy that everyone has signed will go into effect immediately. If you miss the start time come back later. We will not wait for late people any longer. It is rude and disruptive.
WOD
7 rounds of 7
Cleans (power or squat) You all need to be more effective at this lift today is a practice day.
Reverse Curls and High pulls are not cleans.
7/28/10
Team WOD (1 works one rests)
100 Thrusters (95/55)
80 burpees
60 toes to bar (you can kip)
40 box jumps
7/27/10
3 rounds for time of: (95/65)
20 Front Squats
20 Hang Power Cleans
20 Push Jerks
50 double unders
Post total time.
The weight that you choose must stay the same for the duration of the WoD
Beginners Skills
Medball Clean
Overhead Squat
WOD
50,40,30,20,10
Sit up
Medball Cleans
A farewell to Anne
Well the Queen of the gym has moved on. Anne is on her way to Seattle to enjoy the Green, the Seahawks, Mariners, Puget Sound, seafood, coffee, Pyramid Brewery, and rain. Anne you will be missed and hard to replace.
WOD
1 round each of
Max Rep L pull ups
Max Rep Dead hang pull up
Max rep kipping pull up
1 minute rest between rounds
Once pull ups are completed rest 3 min and do.
10 min AMRAP
35 double unders
Max Rep Ring Dips
7/22/10
clapping Cindy
12 min AMRAP
5 clapping pull ups
10 clapping push up
15 squat jumps
Beginners skills
Press, Push press
7/20/10
Davey Mac
5 rounds for time of:
7 Ground to Overheads 135 lbs
20 1 Leg Double Unders (10 each leg) finish one leg before you switch
Post total time.
Beginners Skills
Snatch
7/19/10
There is No 3pm class today.
John & Muriel D
15 min AMRAP
25 push ups (release hands at bottom)
15 med ball cleans
25 deadlifts (155)
Beginners Skills
Snatch
Over Head Squat
7/16/10
25 SDHP
25 kb swing
20 SDHP
20 kb swing
15 SDHP
15 kb swing
10 SDHP
10 kb swing
5 SDHP
5 KBS
7/15/10
100 Air Squats
50 Push-ups
80 Air Squats
40 Push-ups
60 Air Squats
30 Push-ups
40 Air Squats
20 Push-ups
20 Air Squats
10 Push-ups
"Isabel" For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed. Miranda Oldroyd 2:13 (95lbs), Christopher Stowe 2:44, Rebecca Voigt 2:46 (95lbs), Mary Lampas 3:26 (95lbs), Kristan Clever 18:51 (135lbs). Post time and load to comments. Compare to 080922. Enlarge image Camille Leblanc-Bazinet, ninth overall in the 2010 CrossFit Games. "Before the Muscle-Ups" with Camille Leblanc-Bazinet, CrossFit Journal preview video [wmv] [mov] Heat 5 of Team Event 1, Thruster/Pull-up/Buddy carry, at the 2010 CrossFit Games - video [wmv] [mov] WOD Demo with Miranda, Chris and Mary - video [wmv] [mov] The 2010 CrossFit Games "Awesome" commercial by CrossFit Again Faster - video [wmv] [mov] "Crossing Over" by Adela Garcia, Muscle and Fitness Hers, featuring Rebecca Voigt and Kristan Clever. "You must be interested in finding the best way, not in having your own way." - John Wooden