For time:
21-15-9 of
Wall Ball Shots (m:16lb,f:12lb)
Slam Balls (m:8lb,f:5lb)
Burpees
Post time to comments.
Jan 312008
Sorry folks, but we have to cancel Saturday class again this coming weekend.
We apologize for any inconvenience.
Matt & Pam
Jan 302008
For time:
20 Overhead Squats (m:45lb,f:30lb), 1 Sit-up
19 Overhead Squats (same weight), 2 Sit-ups
.
to
.
2 Overhead Squats (same weight), 19 Sit-ups
1 Overhead Squat (same weight), 20 Sit-ups
Remember: On the OH Squats, keep the bar (load) directly over your center mass by keeping the shoulders active! At the bottome, make sure your hips drop below the knees while maintaining good back (if you can’t do this, you need to work on your flexibility!). On the Sit-ups, it’s ok to anchor your feet if needed.
Post time to comments.
Jan 292008
Rest.
Jan 282008
3 rounds for time:
Run 800 meters
10 x [5 Push-ups & 5 Box Jumps (24in)]
Post time to comments.
Jan 272008
“Fran”
21-15-9 reps for time of:
Thrusters (m:95lb,f:65lb)
Pull-ups
Post time to comments.
Jan 262008
4 stations. Max reps at each station for 1 minute. At then end of the minute, rotate to the next station without rest (you have to move to the next station fast to maximize rep count).
4 rounds through all stations, with 1 minute rest between rounds.
Stations:
GHD Hip Extensions
Hanging Leg Raises
Turkish Windmills
Ab-mat Sit-ups
Post total rep count from entire workout to comments.
Jan 242008
“Helen”
Three rounds for time:
Run 400 meters
21 KB or DB Swings (m:55lb,f:35lb)
12 Pull-ups
Post time to comments.
Jan 232008
As many rounds in 20 minutes as you can of:
5 Shoulder Press (.5xBW)
10 Squats (same weight–set it down on your shoulders after last shoulder press rep)
15 Pull-ups
Post number of rounds to comments.
Jan 222008
Rest up. It’s been a tough couple days.
Jan 212008
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Post time to comments.
Jan 212008
Congratulations to Tim and Lisa, who have both completed their New Athlete 1-On-1′s.
We look forward to seeing you both at class!
Jan 202008
10-9-8-7-6-5-4-3-2-1 of:
Deadlift (1.5xbodyweight)
Push-ups (feet elevated 20 inches)
DB Hang Cleans (.5xbodyweight)
Post time to comments.
Jan 202008
The ACAF Weapons Seminar this past Saturday was a great time. Thanks to all who attended and special thanks to Master Jim Mahan for coming to town and instructing!
Congratulations to Rick and Katy, who both tested and qualified as Level I Single Stick, Double Stick and Knife instructors.
Due to the American Combat Arts Weapons Seminar this Saturday, the Saturday CrossFit class is cancelled.
The Saturday class will resume again next week.
We apologize for any inconvenience.
Jan 172008
Weighted Pull-ups
1-1-1-1-1-1-1 reps
Post loads to comments.
Jan 162008
For time:
21-15-9 of:
Thrusters (m:95lb,f:65lb)
Push-ups
Box Jumps (24 in. box)
Post time to comments.
Jan 152008
Rest day.
Jan 142008
CrossFit Champions welcomes 2 new athletes to the family!
Tim Mc…
… and Becky M.
Jan 142008
Five rounds for time of:
50 Squats
100 Rope jumps
Post time to comments.
