6-30-08 WOD

"Michael"

3rds
800m
50 GHD Sit-Ups
50 Back Extensions

Lose 50lbs and get a free t-shirt....

...and probably some smaller pants. Great job Jon! Keep up the hardwork. You're almost there!

Is this functional fitness?

Post your comments. K-Ped has one on order.

6-27-08 WOD

"Team Challenge"

Teams of two.
5 Minutes Per Station - Only 1 partner can work at once

Rowing (cals)
Abmat Sit-Ups
Wall Ball
MB Throws
Push-Ups
400m (Both run and average the times)

6-26-08 WOD

50-30-10

Box Jumps
Double Unders
Sit Ups
Med Ball Cleans
KB Swings
Knees to Elbows

6-25-08 WOD

400m
21 Dumbbell Thrusters
21 Pull-Ups
400m
15 Dumbbell Thrusters
15 Pull-Ups
400m
9 Dumbbell Thrusters
9 Pull-Ups

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and 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.

6-24-08 WOD

1,000M Row
50 KB Clean and Press
30 Pull-Ups

6-23-08 WOD

5rds

10 Bodyweight Deadlifts
10 Pull-Ups
10 Ring Rows

6-20-08 WOD

"Team Challenge"

3rds
400m
Overhead Squat 40x
Pull-Ups 50x
Box Jumps 60X
Double-Unders 70x

6-19-08 WOD

As a special lunchtime treat today K-Ped came in to see us. Not to workout mind you...just to hang out and antagonize the crew while they worked. After everyone was done with their workout Charlie asked me, "Can me and K-Ped take the tire out?". I said sure. 10 minutes later I looked outside and this is what I saw. Moral of the story: K-Ped is an instigator.

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

6-18-08 WOD

Straight from HQ

7 Rounds

21 Strict Presses (75/55#)
21 Back Extensions

6-17-08 WOD

Those that have Kipping pull-ups down, are you ready to try Butterfly pull-ups? Watch your chin!

50 Abmat sit-ups
50 double unders (200 skips)
50 Abmat sit-ups
50 walking lunge steps
50 Abmat sit-ups
50 pull-ups (100 jumping)
50 Abmat sit-ups

6-16-08 WOD

5 rounds for time:
20 wallball shots (20# goal)
10 dumbell power cleans (50% bodyweight goal)

Then
800M for time

6-14-08 WOD

Hooray! Hooray! It's Kettlebell Day!

2 Rounds:

1 minute each arm. 4 minutes total:
Clean and Press with Squat

2 minutes:
Plank Rows

100 Twists

6-13-08 WOD

I saw this and the first thing that came to mind was the 80's horror movie "Maximum Overdrive" http://www.imdb.com/title/tt0091499/ and its killer semi's.





Those of us that grew up in the 80's will remember this masterfull film and the classic AC/DC soundtrack "Who Made Who"

Luckily Josh and E-Train are CrossFit and were able to out run this rig.



"Team Broomstick Mile"

25 Back Squats
25 Front Squats
25 Overhead Squats
400m
25 Press
25 Push Press
25 Push Jerks
400m
50 Hang Squat Clean
400m
50 Hang Snatch
400M

400M runs are done as a team. The pace will be set by the slowest team member. It's in your interest to encourage your teammates!

6-11-08 WOD

3rds

One minute on One minute off

Row (cals)
Wall Ball
Heavy KB Swing (55m/44w)
Ring Push-Ups
Sumo DL Highpull (70m/53w)

2 minute break between rounds

6-10-08 WOD

12- thrusters, 12 cleans, run 400
08- thrusters, 08 cleans, run 400
04- thrusters, 04 cleans, run 400
Men use 135#, women use 95#


This should be cool. Compliments of CrossFit North Santa Cruz http://crossfitnsc.com/

6-9-08 WOD

Team Challenge

Teams of Two

1600M
200 Throws
150 Medicine Ball Cleans
100 Wallball

One medicine ball per team of two.

6-7-08 WOD

Complete each of the following exercises individually for time.
Rest no more than 3 minutes between exercises. They may be done in any order.

Row 500m
Run 800m
100 pull-ups
100 push-ups
100 Abmat sit-ups

6-6-08 WOD

Complete as many rounds in 20 minutes as you can of:

1/2 body weight Push press, 15 reps [wmv] [mov]
Pull-Ups, 10 Reps

6-5-08 WOD

"Helen"

3rds
400m
21 Heavy KB swings
12 Pull-Ups

6-4-08 WOD

5 rds of 5 squats and 5 push-ups
400m
5rds 5 burpees and 5 knees to elbows
400m
5rds 5 wall ball and 5 kettlebell sumo deadlift high pulls (53#m/35#w)
400m
5 rds 5 pull-ups and 5 box jumps
400m
5 rds 5 sit-ups and 5 back extensions (or superman)

6-2-08 WOD

Run 1 mile

Two minutes of each:
Row (Cals)
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Score is time and total reps (cals for row)