June 3, 2007

6 Overhead Squats9 Box Jumps12 Pushups15 KB Swings Max rounds in 30 minutesDone in 4 person teams Winning team of Adrienne, Paul, Joe and Justin completed 13 rounds. . .
May 28, 2007

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May 20, 2007

Who’s the Dude on the floor? He looks a little pale!This is months and weeks in Review. Enjoy the photos. 21-18-15-12-9 Kettlebell SwingsDB Thrusters Kettlebells and dumbells at opposite ends of basketball court. Run across with 5 burpees each time you cross centercourt. Maiko 13:30Monica 14:00Paul 14:40Willi 16:15Gabe 17:00Maude 18:30Fred […]
May 13, 2007

Happy Mothers Day! we celebrated with a team competition. 30 minutes for each team to complete as many rounds as possible of: 5 Deadlifts10 Box Jumps15 Push Presses20 Situps Winning team “the Spartans” completed 10 rounds, just a few seconds before “4 weirdos” (I picked their name). “Girls plus 1” […]
May 6, 2007

When you have a dedicated group of CrossFitters, it gets to be pretty fun to put together workouts. Todays crew was up for the challenge, and got a nasty Sunday wakeup. Usually I like to keep the whiteboard out of site, but I knew todays wouldn’t look to bad. 10 […]
May 2, 2007

5 DB Squat Clean Thrusters5 Arm Snatch each side5 Burpees Dumbells should total 1/2 BW Scored by rounds completed in 5 minutes, with 2 minute rest. Four rounds total. . .
April 30, 2007

Too nice a day to stay inside, so we took the group out to a local park for the workout. Worked KB swings and PVC Overhead Squats to prepare, then went into a combined “Nancy-Helen” workout. 3 ROUNDS Run (estimated 600M first time, 300M all others)21 Swings12 PullupsRun (est 300M)15 […]
April 26, 2007

Well, 30 muscle ups wan’t in the cards for today. 120 pullups ad dips wasn’t soundin so great either sfter grappling, so I worked on MU technique. Warmed up with 4x 5 Lsit pullups and Ring Dips. Then 24 jumping muscle ups, raising the rings every 3 reps. Followed with […]
April 22, 2007

i just got back from the CrossFit certification in Michigan. I met a lot of great people and saw some old friends. In the mean time, Jen stepped up to lead the CFDC workout, and she came up with a fun game called “the Grab bag of Pain” That must […]