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WOD

Wednesday 3/10/10 *** 20/20 ***

March 9th, 2010
by steve

20 Seconds work, 20 seconds rest, alternating.
8 Rounds total, rotating thru each movement of:

Pull-Ups
KB Swing (53#/36# American)
Double Unders
Push-Ups
Ab-mat Sit-up

Track total reps

Our Workouts Today Are At 6am, 7am, 5:30pm, 6:30pm

Check Out Our Radiant Running Seminar April 6th & 13th!

Tuesday 3/9/10 *** Fight Gone Bad ***

March 8th, 2010
by steve

Fight Gone Bad

3 Rounds for total reps/calories

In each round, 1 minute each of:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

No rest while transitioning from movement to movement.  1 minute rest between rounds.

Our Workouts Today Are At 6am, 7am, noon, 5:30pm, 6:30pm

steve(author comment)

10th March 2010

at 9:22 am

Christopher 200
Diane 184 14" box, 10# wall ball
Erik 245
Jaimie 306
Troy 218
Mark 319
Annah 244
Jamie 209
Corey 253
Kevin B 300
Steve 307 PR!
Glynn 222
Ryan 253
Susan 244 (30# bar, 10# ball, 16" box)
Mack 200
Monica 209 10# ball
Katrine 232 12# ball
Aaron 222
Darren 159
Heather 190
Kristen S 214
Tom 258
Sandy 186
Victor 227
Adrian 175
Katie 202
Tim 235
John 192
Eric 227
Mike 330
Brad 324
Zach 368
James 228
John 327
Brad K 315
Toby 248

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Monday 3/8/10 *** 5 Rounds ***

March 7th, 2010
by steve

5 Rounds For Time
12 #95 Hang Clean to Press
20 Pull-Ups

Our Workouts Today Are At noon & 5:30pm

Check Out Our Radiant Running Seminar April 6th & 13th!

steve(author comment)

8th March 2010

at 3:18 pm

Mike 14:51 RX (C2B PU)
Kevin B 15:02 Rx
Steve 21:16 Rx
Kristin 21;27 45# C&P, 3Bx1, 4Bx4 PU
Troy 20:52 3 # 65#, 2 # 45#, bands/jumping PU
Mike H 23:06
Glynn 25:21 Rx
Zach 12:28
James 12:45 8 pull-ups
John 15:02
Brian 15:49
Brad K 14:00
Kristen S 21:50
Tom 21:45
Tim 21:57
Sandy 22:36
Jo 24:50
Brad 18:08
Mark 21:49
Katie 28:45 55#
Darron 31:25 (65#/1-band)

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Sunday 3/07/2010 ***Deck Of Cards***

March 6th, 2010
by randy

Deck Of Cards…In this workout, we will have a full deck of cards with 2 jokers the face cards removed. Each team of 2 people will go through the deck individually for time doing the number of reps for each card pulled. Each suit will represent a different exercise. Before the workout, everyone will write down an exercise and put it in the hat. The first 4 different exercises pulled will be what we do. Each Joker is a 400m run!

Our Workouts Today Are At 9:30am

Check Out Our Radiant Running Seminar April 6th & 13th!

What Is CrossFit?

steve

8th March 2010

at 3:21 pm

The exercises ended up as Slam Ball, burpee, sit-up, KB swing (American); and 400m run for joker.

Seth 18:43
Troy 16:30 scaled burpees at end
Annah 17:48 Rx
Corey 18:25
Pete 20:35 Rx
Julie 21:30
Victor 21:20
John F 16:07 Rx
Silvia 20:25
Steve 16:47 Rx

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Saturday 3/06/2010 ***3 Rounds ‘O Fun***

March 5th, 2010
by randy

3 Rounds For Time:
Bear Complex #135/#95 (7 times through, no bar resting on ground)
10 Chest To Bar Pull-Ups
10 Burpees

Our Workouts Today Are At 9:30am

randy(author comment)

6th March 2010

at 11:03 am

jim s: 12:08 #95
jaimie: 12:36 #75
diane: 13:11 #45 2b
christine: 11:47 #35 4b
tom: 12:08 #95
glynn: ?
victor: ?
brad k: 12:40 #115
annah: 11:22 #35 2b
corey: 9:31 #95
seth: 12:56 #65
julie: ?
randy: 8:33 #95 then back squat 10x95 30x145 30x165 10x215 10x265

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