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For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings 1.5 pood
30 GHD Sit-ups
25 Back extensions
20 Slam balls 20 pound ball
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
Rob dying as Joe powers on to finish the WOD
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Joane getting a taste of Tabata
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Thomi demos a squat during the last open house
100 pullups for time
2 min rest
100 situps for time
2 min rest
100 squats for time
2 min rest
100 pushups for time
2 min rest
Post time for each in comments.
an out take from our Cult trial run from this past weekend. We had a ton of fun!!! click the link for pics from the weekend :) ... Video coming soon
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Accuracy - The ability to control movement in a given direction or at a given intensity.
Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups
Post rounds completed to comments.
Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
Tomorrow is our bring a friend/open house day.. Don't forget, if you are not a member or attending with a member, please email me [email protected]to let me know you will be there. Class normally kicks off around 9:30 please arrive early for paperwork if you plan on working out. If you do not want to work out, and you would just like to come by and check it out, you are also welcome :) see you then!!!
Back Squat 5-5-5-5-5 reps
Post loads to comments.
500m power output row
Post output to comments.
Sometimes you just HAVE to rest....
Saturday 1-10-09 will be bring a friend / open house day!!! Any current members may bring a friend in for the workout, and if you are a "lurker" that would like to come in and see the gym, and try out some crossfit..Come on by!!!! The workout will be beginner friendly! Please email me to sign up if you are not coming with a member [email protected]:)