I finally found out who Nicole, Annie and Eva are!  Looks can be deceiving.

 Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover

WOD

“Coe“

10 rounds for time of:
10 Thruster- 95m/65w
10 Ring push-ups

MOBILITY WOD- Aug 30th post

Happy Birthday to the coolest cat I know!

STRENGTH

Clean- 5 sets of 1 rep; rest 1 min. (if all sucessful take up as high as possible)

WOD

For time:

100-75-50-25

Anchored Sit-ups

Scissor Kicks

Leg Raises

MOBILITY WOD- Aug 29th post

09/09/10 WOD Results

We are slowly whittling away at all of the benchmark workouts.  We have saved a few of the best for last.  Warning, you may feel like Travis during today’s workout.

WOD

“EVA”

800 Meter Run

30 KB Swings

30 Pull-ups

*Since this workout is one of the toughest of the benchmarks, we will have three levels to choose from.

Level 1

3 Rounds

KB weight- 35m/26w

Level II

5 Rounds

KB weight- 53m/35w

Level III- as Rx’ed on Main site

5 Rounds

KB Weight- 70m/53w

Mobility WOD- Aug 27th post

09/07/10 WOD Results

STRENGTH

Split Jerk- 7 sets of 1 rep; rest 2 min b/t exercises

WOD

“Baseline”

500 Meter Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

*Rest as needed*

For 5 minutes:

30 sec. L-sit Hang

30 sec. Hollow Rock

Mobility WOD- Aug 25 & 26th post

WOD

In team of 2 you will complete,

2 Rounds for time of:

50 Deadlifts- 275m/155w

50 Box Jumps- 24″

50 Wall Ball- 20m/14w (10ft)

50 Ring Push-ups

50 Box Jumps

50 Wall Ball

50 Squat Cleans- 135m/95w

Mobility WOD- Aug 25th post

Teamwork Saturday, you many want to wear some shoes that you don’t mind getting a little dirty!

WOD

In teams of 2 you will complete

For Time:

3 Hill Runs

150 Double Unders

2 Hill Runs

100 KB Swings

1 Hill Run

50 KB Curtis P’s- 53m/35w

 09/03/10 WOD Results

WOD

AMRAP in 20 minutes of:

5 Thrusters- 95m/65w

7 Hang Power Cleans

10 SDHP

Mobility WOD- Aug 25th post

 LABOR DAY SCHEDULE- We will only have the 9 and 10am classes on Monday, Sept 6th.

 OOOOH BARBARA!

STRENGTH
Power Snatch- 5 sets of 3 reps; rest 2 minutes

WOD

7 Rounds for time of:

15 Unbroken Burpees

20 Unbroken Box Jumps- 20″

25 Double Unders

Rest 2 minutes

*The burpees and box jumps have to be unbroken.  If you stop you must start that exercise over.

09/01/10 WOD Results

Coordination, Agility and Balance are  some of the ten general skills required for optimal physical competence.  She doesn’t crossfit, a party gone wrong for her.  Thanks Cathy for hosting a great party this weekend.

WOD

“BARBARA”

5 Rounds for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

*There will be a 30 minute cut-off to this benchmark.

Mobility WOD- Aug 24th post

ATTENTION- There will be no O-Lifting this Thursday.  We will be holding in it’s place at 7pm, a Pose Running Clinic to introduce to you a new Crossfit Endurance class coming in October.  I highly recommend anyone that wants to improve their running to come and see what its all about.

08/31/10 WOD Results

STRENGTH

Shoulder Press/Push Press/Push Jerk- 2,2,2 x 3: rest 1 min b/t sets

WOD

For Time

21,18,15,12,9,6,3

Sumo Deadlift High Pull- 75m/55w

Push Jerk- 75m/55w

*Every odd round, Run 400 meters

*Rest as needed*

Powell Raises- 3 sets of 15 reps, rest 45 sec b/t sets

Mobility WOD- 08/23/10

We have some upcoming races this month that several of out CFTC members will be participating in.  We have teams that are competing in The Dirty Dash, and The Tough Mudder.  We also have a new one that I was contacted about last week, The Metro Dash.  If anyone is interested in putting a team together for any of these races that have not already, please post to comments so we can put another team together.

08/30/10 WOD Results