Saturday, February 26, 2011

2/26/11

21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat
Courtesy of CrossFit Inc

Friday, February 25, 2011

2/25/11

Back Squat 3-3-3-3-3 reps
Courtesy of CrossFit Inc

Wednesday, February 23, 2011

2/24/11

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms
Courtesy of CrossFit Inc

Tuesday, February 22, 2011

SEMINAR TOMORROW 5PM $10

Brian Fischer will be giving another seminar on wed the 23rd @ 5:00 Huber Gym LLC. only $10 for members

Monday, February 21, 2011

2/22/11

Deadlift 3-3-3-3-3 reps
Courtesy of CrossFit Inc

Sunday, February 20, 2011

"Cindy"


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Courtesy of CrossFit Inc

Make it happen!

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

Courtesy of CrossFit Inc

Thursday, February 17, 2011

"Kelly"

Five rounds for time of:
Run 400 meters                                                               OUTSIDE TONIGHT
30 Box jump, 24 inch box                                                DRESS ACCORDINGLY!!!
30 Wall ball shots, 20 pound ball
Courtesy of CrossFit Inc

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Courtesy of CrossFit Inc

Tuesday, February 15, 2011

"Eva"


Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Courtesy of CrossFit Inc

Monday, February 14, 2011

thanks to crossfit evoluton


Rx+ "The Seven"
7 Handstand Push-ups
7 Thrusters (135/83)
7 Knees To Elbows
7 Deadlifts (245/163)
7 Burpees
7 Swings (32/24)
7 Pull-ups

Valentines Day

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.

Courtesy of CrossFit Inc

Sunday, February 13, 2011

Thursday, February 10, 2011

Thanks to CrossFit Woodbury


15 Pull Ups
10 One Legged Squats (Pistols)
15 Pull Ups
20 Ring Dips
15 Pull Ups
30 Burpees
15 Pull Ups
40 Steps Walking Lunge
15 Pull Ups
50 Sit Ups
15 Pull Ups

Wednesday, February 9, 2011

sweet vid

http://www.youtube.com/watch?v=3w9E-dgLUT4&feature=player_embedded

2/9/11

http://media.crossfit.com/cf-video/WOD110210_KinneyMichelleWittman.mov
"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

POST TIMES!!

2/9/11

Run 5K or row 3k

Tuesday, February 8, 2011

"Ledesma"

http://media.crossfit.com/cf-video/WOD110227_AustinAMRAP.mov
 Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Monday, February 7, 2011

Thursday, February 3, 2011

2/3/11

Snatch balance 3-3-3-3-3

PARTNER SNATCH AMRAP

Each partner does 5 snatches then the other does 5. As many rounds as possible in 5min.  Recommended weight 135#. PLEASE POST TIMES AND WEIGHT.

OMELET MUFFINS THANKS TO TANYA

6 eggs
1/4-1/2 c meat (cooked)
1/2 c veggies
1/4 t salt
1/8 t pepper
1/8 c mayo
1/8 c water

Grease muffin cups. Preheat oven to 350 degrees.

Mix all ingredients together. Pour into muffin cups. (I poured into six cups and probably should have divided it into 7 or 8 cups instead.) Cook 18-20 minutes or until a knife inserted comes out almost clean. They'll cook for another minute or 2 in the pan after removed from the oven.

When I made them earlier this week, I put in bacon, broccoli, onions and red peppers. They were awesome!