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 

STRENGTH

Bulgarian Slit Squats (back leg elevated)- 3 sets of 5 reps, each leg

WOD

AMRAP in 15 minutes of:

7 Back Squats- 155m/115w

10 (steps) Overhead Walking Lunge (right hand)

7 Burpees

10 (steps) Overhead Walking Lunge (left hand)

Mobility WOD

Sunday Aug 22nd post. “The first of many beat downs”

This is Cathy rowing.

 This is Cathy’s house come Saturday night!

WOD

In teams of 4 you will complete:

FAT A$$ JACKIE

3000 Meter Row

200 Thrusters-95m/65w

150 Pull-ups

*1 person on the rower, 2 people at a time on the exercises.

Everyone be sure to pick up a flyer by the whiteboard for directions to Cathy’s house tonight.  See ya there!

 08/27/10 WOD Results

WOD

4 Rounds for Max Reps of:

40 sec on/20 sec off

Inchworm

GHD Sit-ups

Shoot-Through

Seated Box Jumps- touch butt on ball/box, jump onto a 30″m/24″w box

KB Swings-53m/35w

STARTING NEXT WEEK- MOBILITY WOD (after some of the workouts we will be adding in a mobility WOD, this is one area that is very neglected by myself and all of the Crossfitter’s at CFTC.) CHECK IT OUT!

We had some very impressive PR’s today in the O-Lifting class.  Snatch- Curtis 155#, Jodie 88#, Jana 88#.  We will have video posted soon!

08/26/10 WOD Results

STARTING CROSSFIT (the making of a machine)

AFTER 6 MONTHS OF CROSSFIT (we don’t use machines we make them)

HAPPY BIRTHDAY BRODY!

BRODY’S BIRTHDAY WOD’s

WOD #1

1 Round of:

800 Meter Run

30 Pull-ups

*Rest 4 minutes

WOD #2

1 Round of:

30 Burpees

50 Sit-ups

*Rest 3 minutes

WOD #3

1 Round of:

200 Double Unders

*Rest 2 minutes

WOD #4

30 Lateral Bar Hops

15 Squat Cleans-135m/95w

*Rest 1 minute

WOD#5

465 Meter Run (3 laps)

 08/25/10 WOD Results

THERE WILL BE A CROSSFIT PARTY THIS SATURDAY AT CATHY’S HOUSE.  BE SURE TO PICK UP A FLYER BY THE WHITEBOARD FOR DIRECTIONS!

Sorry for the butt shot Joni, but this is great posture for the overhead squat.

WOD

“Nancy”

5 Rounds for time of:

400 Meter Run

15 OHS- 95m/65w

*We all need to strive for perfect posture during our lifts, please listen when the trainers try to help you on your form.  If you cannot maintain correct posture and go through the full range of motion the weight is to heavy!

08/24/10 WOD Results

Dirty Curt, the original O.G. of CFTC.  Happy Birthday Curtis, one of the first members of crossfit still going strong!

Skill

Pistols- take 8-10 minutes of practice

WOD

For Time:

30-25-20-15-10

Burpees

Box Jumps- 24m/20w

Toes to Bar

08/23/10 WOD Results