3 rounds for time:

Run 400 meters
30 DB Cleans (db’s = .4 bw)

Post time and thoughts to comments.

“Darlene” aka Death by Burpee

As many reps as you can in 20 minutes of:

Burpees

Post number of reps and thoughts to comments.

For time:

Row 1000 meters
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees

Post time and thoughts to comments.

There will be no CrossFit class this Saturday morning, 3-29-08.

Matt & Pam

“Fran” 

For time:

21-15-9 of

Thrusters (m:95lb,f:65lb)
Pull-ups

Post time and thoughts to comments.

Chris having a grand time doing a little extra work on the trampoline!

Good couple days, great job everyone.  Rest up good today!

For time:

Run 400 meters
Rest 2 minutes
Run 400 meters
Rest 2 minutes
Run 400 meters
Rest 2 minutes
Run 400 meters

Post time and thoughts to comments.

3 rounds for time of:

Run 800 meters
50 Walking Lunges (25 each leg)
50 Push Press (m:75lb,f:55lb)

Post time to comments.

This Saturday’s workout, 3-22-08, will be held at Meyer Park on Cypresswood Dr. in Spring at 9:00 a.m.

The park spans both sides of the street.  We will be meeting on the NORTH side, at the northwest most corner of the parking lot (look for our vehicle – the one with CrossFit Champions in the back window…duh!).  We will proceed from there to the workout area of the park promptly at 9:00 a.m.

This workout is also free to anyone that wishes to try us out.

Hope to see you all there and we hope to see some new faces!

Overhead Squat

3-3-3-3-3-3

Post loads and thoughts to comments.

3 rounds for time:

Run 400 meters
20 Box Jumps
20 Sit-ups

Post time and thoughts to comments.

Good job, everyone, on a tough start of the week.

Rest up good.  The week will continue.

Attention CFC Athletes: for today’s workout, we will be working athletes through in groups of 4. 

In this workout you move from each of 4 stations after a minute. This is a 4-minute round, after which a one-minute break is allowed before repeating. You will repeat the round 4 times. The stations are:

Jumping Pull-ups (reps)
GHD Sit-ups (reps)
KB Swings (m:55lb,f:35lb) (reps)
Row for calories (calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete(s) must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

3 rounds for time:

Run 400 meters
20 Push-ups
20 Squat Thrusts
20 Burpees

Post time and thoughts to comments.

CFC Athletes: This Saturday’s workout, 3-15-08, will be held at Meyer Park on Cypresswood Dr. in Spring at 9:00 a.m.  The park spans both sides of the street, be sure and park on the south side and look for our vehicle (the one with CrossFit Champions in the back window…duh!)

This workout is also free to anyone that wishes to try us out.

Hope to see you all there and we hope to see some new faces!

Deadlift

5-5-5-5-5-5

Post loads and thoughts to comments.

For time:

30 Ring Push-ups (body parallel to ground at the ‘bottom’ of the push-up)
30 KB Swings (m:55lb,f:35lb)
250 Jump Rope
20 Ring Push-ups
20 KB Swings
500 Jump Rope
10 Ring Push-ups
10 KB Swings
750 Jump Rope

Post time and thoughts to comments.

Rest up.

“Nancy”

5 rounds for time:

Run 400 meters
15 Overhead Squats (m:95lb,f:65lb)

Post time and thoughts to comments.

For time (in any order):

30 Push-ups
30 Pull-ups
30 Ab-Mat Sit-ups
30 Squats
30 Dips
30 GHD Hip Extensions
30 Walking Lunges (30 each leg!)
30 Burpees
30 Knees to Elbows
30 Pike Push-ups*

(*A pike push-up is a sub for a handstand push-up. Place your legs on an object and your hands on the floor so your body is in a pike position and the push-up targets your shoulders like a handstand push-up would.)

Post time and thoughts to comments.