Wow, what a weekened!  Great job everyone from competitors to volunteers, crossfit the club was represented very well.  We will need a few days to get our place back to normal but we have some very good WOD’s coming to everyone.

WOD

This is WOD #3 from the sectionals, we have 5 weighted vest for those of you that want to tackel this Rx’ed.

For Time:

12-9-6-9-12

Thrusters- 95m/65w

Pull-ups

200 meter run

*On your pull-ups chin needs to break the vertical plain of the pull-up bar.  That means you need to pull higher then the bar and push your head through at the top.  Any of you that think you can beat any of the times posted for the sectionals let the trainer know and we will do your counting of the reps for you!

CHECK OUT THE VIDEO OF DAY 1 OF THE UTAH/NEVADA SECTIONAL- CLICK HERE

Thanks Sherrie for all your hard work coordinating the Utah/Nevada Sectionals, without you we wouldn’t be having this great event come to Crossfit The Club.

WOD

For Time:

400 meter walking lunge

*Back knee must tap the ground on each step.  No walking, the only way you move forward is by lunging!

ATTENTION:  We will be holding our regular scheduled classes today (7, 9, 10am, 4 & 5pm).  If you could get your workout in early that would be great, we will be starting the clean up in the evening for Saturday’s big event. Also, this is the last day to pre-order your t-shirts. We are waiting for a few of the styles which should be arriving tomorrow morning.
All orders should be available for pick-up after 4:00 pm.

No Kettlebell!  No problem, use your newborn!

WOD

For Time of:

10 Kb Swings

1 Burpee Pull-up

10 KB Swings

2 Burpee Pull-ups

10 KB Swings

3 Burpee Pull-ups

10 KB Swings

4 Burpee Pull-ups

etc…until you reach

10 KB Swings

10 Burpee Pull-ups

 02/24/10 WOD Results

Today is just one of those days where you might just feel like this!

WOD

“Football Gone Bad”

Three 1 minute rounds for time:

  1. Thrusters 95 lbs
  2. Box Jumps 20″ box
  3. Double Unders
  4. Push Ups
  5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 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.

**Our new shirts and hoodies will be in this week, be sure to pre order yours today! 

HAPPY BIRTHDAY JODIE

Jodie really wanted to do Murph today but thought we should lay off the push-ups for today, so her next favorite thing is running.  Hope you have a great Birthday today, keep up the good work!

WOD

5 rounds for time of:

400 meter run

10 pull-ups

25 squats

Sometimes it is hard to tell if you are going full range of motion, like Chase is here.  We would like to do a better job of making you better crossfitter,  from now on I will bring the flip video camera to film some of you during the wod’s and we can go over your form together.  Sometimes it helps to see what we are talking about when we hammer you on your form.

WOD

AMRAP in 20 minutes of:

400 meter run

max rep push-ups

*Each time you come out of plank position at the top of the push-up you run.  Your goal is to get as many rounds as possible with as many push-ups as possible.

**ATTENTION:  We will be going through some remodeling this week in preparation for the Sectionals this week, so we will not be able to utilize all of the crossfit area.  We will have the regular scheduled classes Mon-Thurs, Friday there will be no 6pm class and there will be no Saturday classes.  Please be patient with us and come and support your fellow crossfitters at the sectionals.

There are three people here that got a little better today!

TEAMWORK SATURDAY

I will give you a little hint, I bet you will sweat a lot.

WOD TIMES- 7:30, 8:30, 9:30am

02/19/10 WOD Results 

WOD

“FRAN”

21-15-9

Thrusters- 95m/65w

Pull-ups

*Rest as needed

2000 meter row w/ max double unders in 10min