9-27-07

300 is so April 30th!

Okay, this was our very first workout. The original was 300. 400 is the new 300.

400

For Time - Complete a Total of 400 reps using any combination of exercises

*Cannot perform more than 100 reps for any given exercise or less than 20

1. Pushup

2. Situp

3. Squat

4. Ring Row

5. Burpee

6. Kettlebell Swings

7. Pull-Ups

9-26-07 WOD

From HQ

21,18,15,9,6,3
For Time

185lb Deadlift
Push Press
Jump Tap 1' above max reach

9-25-07 WOD

For Time

800m Run
40 Double Unders
30 Kettlebell Swings
20 Walking Lunges (20ea. leg)
30 Pull-Ups
40 Ring Dips
800m Run

9-24-07 WOD

For time:

Row 2K or 200 Sumo Deadlift High Pull (45lb)
50 Wall-ball shots, 20 pound ball
Row 1K or 100 Sumo Deadlift High Pull
35 Wall-ball shots, 20 pound ball
Row 500M or 50 Sumo Deadlift High Pull
20 Wall-ball shots, 20 pound ball

......still want those rowers?

New Jiu-Jitsu Blog

As most of you know, the reason I got into CrossFit was through jiu-jitsu. We have started a jiu-jitsu blog that you may find interesting.

http://guerrillajiujitsumn.blogspot.com/

Another CrossFitter bites the dust!

The time has come for jiu-jitsu fighter and CrossFitter Dave Camarillo and Shumei Wu to officially get married! Damian and Klint are heading to San Francisco for Dave and Shumei's wedding.

Because we are leaving on Thursday, we have gone ahead and posted the workouts for the next 3 days. Classes will remain unchanged.

9-22-07 WOD

"Michael"

3 rounds for time of:

800M
50 Back Extentions (GHD or Superman)
50 Sit-Ups (GHD or regular)

9-21-07 WOD

"Annie"

50,40,30,20,10 rep rounds of:

Double-Unders (or skips x4 200,160,120,80,40)
Sit-ups (GHD)

9/20/07 WOD

Max Sets in 20 Minutes

20 Heavy Kettle Bell Swings
20 Box Jumps
20 Push Press (M45#, W25#)

9-19-07 WOD

"Broomstick Mile"

With PVC:

25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Hang Squat Clean
400m Run
50 Hang Squat Snatched
400m Run

9-18-07 WOD

"Fractioned Fran"

For time:

21 Thrusters (Men 95# and Ladies use 65#)
21 Pull Ups
Rest 3 min.
15 Thrusters
15 Pull Ups
Rest 3 min.
9 Thrusters
9 Pull Ups

Post times for all 3 rounds

9-17-07 WOD

3 Rounds:

50 Kettlebell Swings
3 Rope Climbs (Sub 25 rope rows)

Rest 3 min. between each round. Post the time for all 3 rounds



Blame CrossFit Santa Cruz! http://www.crossfitsantacruz.com/

9-15-07 WOD

5 Rounds For Time

21 Sumo Deadlift High Pulls
21 Ring Dips

9-13-07 WOD

From HQ

21-18-15-12- and 9 rep rounds of:

95 pound Deadlift [wmv][mov]
95 pound Hang power clean [wmv] [mov]
95 pound Front squat [wmv][mov]
95 pound Push jerk [wmv] [mov]

9-12-07 WOD

For Time

21 Push Press
400m
15 Push Press (+10lb)
800m
9 Push Press (+10lb)
1200m

9-11-07 WOD

Complete 3 rounds for time of:

30 medicine ball cleans (20# ball)
30 push-ups

Full squat on the med ball clean, and the chest and nose touch the deck on every push-up.

Thansk CF One World! http://www.crossfitoneworld.com/

9-10-07 WOD

Tabata

- Pull-Ups (or push-ups)
- Box Jump
- KB Swings
- Squat
- GHD Sit-Ups

9-6-07 WOD

"Helen"


Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

9-5-07 WOD

5 rounds for time

Deadlift 135lbs 15x
GHD Sit-Ups 15x
400m

9-4-07 WOD

Okay, enough of this vacation stuff!!

"The Dirty Thirty"

Complete the following for time:

30 box jumps
30 jumping pull-ups (for fun, try regular pull-ups!!)
30 kettlebell swings (M:35#/W:20#)
30 walking lunge steps
30 knees to elbows
30 push press (M:45#/W:30#)
30 back extensions
30 wall ball shots (20#/12# ball/10' shot)
30 burpees (ughhh!!)
30 double unders or 150 skips

9-3-07 WOD Labor Day

NO CLASSES TODAY

If you want to workout on your own:

For Time

25 Presses (M75lbs, W 45lbs)
25 Burpees
25 Push Presses
25 Burpees
25 Push Jerks
25 Burpees

Then relax and celebrate Labor Day!!!