rss 2.0 feed"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
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100 Words Of Wisdom
■ Eat meat, vegetables, nuts, seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.
■ Keep workouts short and intense.
■ Regularly learn and play new sports.
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Thursday, June 03, 2010
WOD Thur 06/03/10
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Wednesday, June 02, 2010
WOD Wed 06/02/10
WOD
For time:
50 push ups
1 mile run
50 sit ups
1k row
50 back extensions
250 m. run
25 push ups
250 m. row
25 sit ups
25 back extensions
Tuesday, June 01, 2010
WOD Tues 06/01/10
Shoulder Press 5-5-5-5-5 reps
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Compare to 070822
Monday, May 31, 2010
Memorial Day
WOD
For time
100 Burpees,
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Sunday, May 30, 2010
WOD Sun 05/30/10
Run 5K
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Saturday, May 29, 2010
Sat 05/29/10
We are closed today. the 29th and Mon the 30th. Have a great weekend.
Friday, May 28, 2010
WOD Fri 05/28/10
We are closed on Sat.05/29/10,
and Monday Memorial Day 05/30/10
Murph
For time.
■1 mile Run
■100 Pull-ups
■200 Push-ups
■300 Squats
■1 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
First posted 18 August 2005
Thursday, May 27, 2010
WOD Thurs 05/27/10
We are closed on Sat.05/29/10,
and Monday Memorial Day 05/30/10
10-9-8-7-6-5-4-3-2-1
reps for time of
box jumps
burpees
sumo-deadlift high pull
m95lb,w65lb
Wednesday, May 26, 2010
WOD Wed 05/26/10
We are closed on Sat.05/29/10,
and Monday Memorial Day 05/30/10
Weighted Pull-ups
1-1-1-1-1-1-1
Tuesday, May 25, 2010
WOD Tues 05/25/10
"Death by Thrusters"
M-115lbs,W-75lb
Monday, May 24, 2010
WOD Mon 05/24/10
" Cindy"
complete as many
rounds in 20 min of
5 pull-ups
10 push-ups
15 Squats
Saturday, May 22, 2010
WOD Sat 05/21/10
Free Sat workout at 9am,this is a modified workout for those who have never tired CrossFit before.
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
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Compare to 090802.
Friday, May 21, 2010
WOD Fri 05/21/10
Four rounds for time of:
Run 400 meters
50 Squats
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Compare to 090709.
Thursday, May 20, 2010
WOD Thurs 05/20/10
For time
21-15-9 reps of
2pood kettlebell swings
24" box jumps
THANKS WAYNE! It was a pleasure having you train with us. Come back and see us! Good luck to you and your family!
Wednesday, May 19, 2010
WOD Wed 05/19/10
Deadlift
5-5-5-5-5