Rhonda

Gopi

Tyler

Welcome aboard guys!

AMRAP in 20 minutes of:

2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (m:70lb,f:45lb)

Post rounds and thoughts to comments.

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Best Fight Scene Ever?  Lol.

Click here to view the embedded video.

5 Thrusters (m:95lb,f:65lb)
7 Hang Power Cleans (m:95lb,f:65lb)
10 Sumo Deadlift High Pulls (m:95lb,f:65lb)

Post rounds and thoughts to comments.

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Am I the meanest?  Am I the prettiest?  Am I the baddest mofo lowdown around this town?

Well, who am I?

Click here to view the embedded video.

Row 1000m
25 DB Renegade Man-Makers* (m:35s,f:25s)
Run 800m

(*1 Man-Maker = 1 DB in each hand at sides, start in standing position, squat down and place DBs on ground still holding them, jump feet back to push-up position, execute 1 push-up, execute 1-arm DB row with each arm, jump feet forward, execute DB squat clean, execute DB thruster from catch position, bring DBs back to sides.)

Post time and thoughts to comments.

I look forward to working with all of the kids in the CrossFit Champions community & hope that we have an even bigger turnout at the next free CrossFit Kids WOD (to be announced).

Parents, remember that CrossFit Kids classes are held regularly on Monday, Wednesday & Friday at 4:30pm.

Tracy H.

“Cindy”

AMRAP in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Post rounds and thoughts to comments.

For time:

200 Thrusters (m:75lb,f:45lb)

Post time and thoughts to comments.

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CrossFit Champions is proud to once again participate in this incredible awareness WOD for an incredible cause!

We will be hosting this WOD on Saturday, August 28th, 2010 at our gym.

From Shane and Karen Gibson of CrossFit Albuquerque:

Please join us as we do this special WOD on August 28th in memoriam of Benjamin “Bugaboo” Abruzzo III to raise awareness and donations for Spinal Muscular Atrophy (SMA). “Bugaboo” lived for just 200 days before he lost his battle with SMA on December 29th, 2005.

So many other children and families are affected yet knowledge and awareness is very low.

Please read the words in the post below from “Bugaboo”s father who has lost 2 children to this terrible disease. Also take a look at previous posts below from our efforts with this cause last year and the list of CrossFit affiliates who helped out last year. We hope to grow this event each year with your help.

I believe everything happens for a reason and I believe that the CrossFit community has the power to spread the word and raise some donations to fight SMA.

The first step in fighting for any cause is raising awareness by spreading the word. This year we are asking that each participating affiliate raise $200, one dollar for each day that “Bugaboo” was alive. All donations made online will come with a receipt and will be tax deductible. If you are interested, please find a participating affiliate near you, or find an affiliate near you and ask them to participate!

CLICK HERE TO GO TO THE FSMA DONATION SITE PLEASE!

If you can’t make it to a participating CrossFit affiliate, all we ask of you, is wherever you are on or around August 28th, do this WOD and PLEASE COME BACK TO THE SMA SITE AND POST YOUR TIME, LOADS AND THOUGHTS TO COMMENTS so we can see who all we reached, then go to the donation site and give what you can. Tell everyone you can why you are doing “Bugaboo” and send the link to this site to everyone you can.

3-2-1-GO!

For more information, please visit the SMA Awareness Blog.

Full album on Picasa: http://picasaweb.google.com/cfcmatt/82810Bugaboo#

Then after a short rest,

Tabata Push-ups
8 intervals of 20 seconds max effort work followed by 10 seconds rest. Score = total number of all reps.

Post hang power clean loads and tabata push-up score and thoughts to comments.

Today CFC athletes can come in and work on whatever you choose, but the emphasis is working on movement deficiencies or testing out on items on your Athletic Skill Level Sheets.

Choices include:

• Work on new movements and/or skills you are having trouble with.
• Test out on items on your Athletic Skill Level Sheets.
• Work on a new PR on a given lift or movement.
• Perform a WOD you have been wanting to try or repeat.

The CFC Instructors will be on hand all day to help you with whatever you wish to work on.  But, again, understand that the emphasis of the day will be skills/movements and testing.  If you wish to perform a WOD, please do your best to get everything set up on your own but have an Instructor sign off on the WOD and your set up and/or weights before you actually start.

Post your days activities and thoughts to comments.

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Competitive athletes: This is the kind of day you MUST take advantage of to work on any holes you may have in your CrossFit game!

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time and thoughts to comments.