05-30-09 Jump rope for 3 minutes Sit-Ups 1 minute Jump Rope as quickly as possible for 60 seconds Plank 1 minute Jump Rope Alternating Feet 3 minutes

05-30-09 WOD

Warm-Up
Jump rope for 3 minutes

Jump rope for 3 minutes
Sit-Ups 1 minute
Jump Rope as quickly as possible for 60 seconds
Plank 1 minute Jump
Rope Alternating Feet 3 minutes
Side Plank Right 1 minute
Jump Rope as quickly as possible for 60 seconds
Side Plank Left 1 minute

3 Rounds

Comments to Facebook

05-29-09 WOD Deck of Cards

So, you think YOUR hands hurt. USAW Coach Hagstrom says, "Suck it Up People!"

05-29-09 WOD

Deck of Cards
Diamonds=Burpees
Spades=Squat Jumps
Hearts=KB Swings
Clubs=MB Ab Toss

Comments to Facebook

05-28-09 WOD Deadlift 3-3-3-3-3 Set Across 500m sprint team relay

These workouts suck!

Warm-Up

PVC Stretching

05-28-09 WOD
Deadlift 3-3-3-3-3 Set Across

500m sprint team relay

Loads to Log
Comments to Facebook

05-27-09 WOD 21-15-9 Clean and Press Jump Box Pull-Ups

Jackie and Laura get busy!

Warm-Up
50 Ball Slams
Traveling Lunges 60' x 2
Windmills x 20
Samson Stretch x 5 R/L

05-27-09 WOD

21-15-9

Clean and Press
Jump Box
Pull-Ups

Whiteboard Loads and Time
Comments to Facebook

05-26-09 WOD 400 meter run 50 push-ups 400 meter run 40 push-ups 400 meter run 30 push-ups 200 meter run 50 long arm crunches 200 meter run 40 long ar

Cheryl's just happy to be here!

Squat FREE Week is Here!

Warm-Up
Shoulder Dislocates x 20
Pull-Up x 10
3 Rounds


05-26-09 WOD
400 meter run
50 push-ups
400 meter run
40 push-ups
400 meter run
30 push-ups
200 meter run
50 long arm crunches
200 meter run
40 long arm crunches
200 meter run
30 long arm crunches

Post Time to Board
Comments to Facebook

Dave G. 28:02 Rx'd

Jim 30:23 Rx'd

Lori 31:23 Scaled

Jeri 31:50 Scaled

Deb 34:01 Scaled

Carala 35:36 Scaled

Barb 35:36 Scaled

Joelle 35:52 Scaled

05-23-09 Squat FREE week is HERE! "KettleForce" Russian Kettlebells combined with Navy Seal TRX Training

05-23-00 WOD

Squat FREE week is HERE!

Get into the Swing of Things!

Russian Kettlebells combined with Navy Seal TRX Training

A fun small group class set to a non-stop rockin' beat!

Rapidly build grip, core and functional strength

Burn fat faster than with traditional aerobics

Increase your VO2max and anaerobic capacity

A different routine every workout.

Tremendous results in as little as two class per week!

WOD 05-23-09 "Filthy Fifty" 50 Box Jump 50 Jumping Pull-Ups 50 KB Swings 50 Lunge 50 Knees-Elbows 50 Push-Press 50 Back Extensions 50 Wall Ball.....

Carala and Joelle gettin' some!

"Filthy Fifty"

50 Box jump, 24 inch box

50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

SCALED
"Terrible Twenty-Five"
25 Box jump, 24 inch box
25 Jumping pull-ups
25 Kettlebell swings, 1 pood
Walking Lunge, 25 steps
25 Knees to elbows
25 Push press, 35 pounds
25 Back extensions
25 Wall ball shots, 14 pound ball
25 Burpees
25 Jump Rope

Loads and Times to Log
Comments to Facebook.

05-22-09 WOD "Twins" Two rounds, of each couplet, for time of: 800 meter Run 20 Knees to Elbows Thruster 20 reps #65/#95 20 KB Chest Press R/L

Lightning Dave contemplates the tire flip.

"Twins"

Two rounds, of each couplet, for time of:
800 meter Run
20 Knees to Elbows

Thruster 20 reps #65/#95
20 KB Chest Press R/L

Post Time to Log
Comments to Facebook

05-21-09 WOD Run 400 meters Dips x 20 Run 400 meters Farmer Carry 60' x 2 Run 400 meters Pull-Up x 20 Run 400 meters GHD Sit-Ups x 20 R/L

Lance and Luke swim in the back yard!

WOD

Run 400 meters
Dips x 20
Run 400 meters
Farmer Carry 60' x 2
Run 400 meters
Pull-Up x 20
Run 400 meters
GHD Sit-Ups x 20 R/L

WOD KB American Swing x 10 Burpee x 10 KB High Pull x 5 R/L Plank 1 min KB 1/2 Rotations x 5 KB SDHP KB 1/2 Turkish Get-Up 100 Sit-Ups

Dave and Jim face off on Ditch Digger Saturday.

WOD

KB American Swing x 10
Burpee x 10
KB High Pull x 5 R/L
Plank 1 min
KB 1/2 Rotations x 5
KB SDHP
KB 1/2 Turkish Get-Up
100 Sit-Ups

Collective Group

Comments to Facebook
Loads to Log

WOD Tabata This 20 sec on/10 sec rest/5 minutes Air Squats Kb Swing Jump Box Push-Ups

WOD

Tabata This

20 sec on/10 sec rest/5 minutes

Air Squats
Kb Swing
Jump Box
Push-Ups

Comments to Facebook

WOD 7:30am Ditch Digger Relay 8:30am Intro to CrossFit for New Friends

Welcome new member and friend Cheryl!

WOD

7:30am as Rx'd

8:30am Intro to CrossFit Modified as Needed

Ditch Digger Team Relay
Virtual Shovel x 6
#45 Plate Carry
Row 200 m
#45 Plate Carry
Jingle Jangle x 10
#45 Plate Carry Home
Team Flip Tire x 3
Tag Next Team Member & Go!

Post Comments to Facebook.

05-15-08 WOD Advanced Kettlebell Technique Single Arm Swing Single Arm Hi-Pull Single Arm Snatch Hand to Hand Skill with #45 Front Squat Insertions

Congratulations Angela on your big "2-0"!
You can't back down now!

05-15-08 WOD
Advanced Kettlebell Technique
Single Arm Swing
Single Arm Hi-Pull
Single Arm Snatch
Hand to Hand Skill
with
#45 Front Squat Insertions

Comments to Facebook

From CrossFit wear to evening wear in a snap!
Cheryl, Cris and Lauren.

WOD

4 Rounds for Time of:

25 Supermans
Jump Box x 10
25 Partner Dynamax Sit-Ups
Squat Jump x 10
25 Push-Ups
Run 200m

Post Comments to Facebook

WOD TRX Atomic Abs x 30sec / TRX Plank x 1min / KB Russian Swing x 10 / KB American Swing x 10 / TRX Row x 10 / TRX Chest Press x 10/ Pistol Squats

WOD

TRX Atomic Abs x 30sec
TRX Plank x 1min
KB Russian Swing x 10 #35/#25
KB American Swing x 10
TRX Row x 10
TRX Chest Press x 10
Pistol Squats R/L x 5

AMRAP 30 minutes

Comments to Facebook

05-12-09 5 rounds for time 10 Pull-Ups 20 SDHP 10 box jumps (20") 200m run

Warm-Up

4 Rounds
10 Squat Stretch Hold
10 PVC OHS
20 PVC Shoulder Dislocate
Samson Stretch R/L

WOD

5 rounds for time
10 Pull-Ups
20 SDHP (#75/#45kg)
10 box jumps (20")
200m run

Loads to Log
Comments to Facebook

WOD 05-11-09 Push-Press 5-5-5-5-5/ I want more: Run 2 miles

WOD 05-11-09

Push-Press 5-5-5-5-5

I Want More:

Run 2 miles

Loads to Logs
Comments to Facebook

WOD 05-08-09 Deck of Cards Hearts=Burpees, Spades= Hang Clean, Diamond=Pull-Ups, Clubs= Knees to Elbows Joker Wild Card=200m Run

WOD
05-08-09

Deck of Cards
Hearts=Burpees
Spades= Hang Clean
Diamond=Pull-Ups
Clubs= Knees to Elbows
Joker Wild Card=200m Run

Post comments to Facebook

WOD 05-07-09 Kettlebell / TRX Suspension Trainer Transitions AMRAP 30mins

This is Olive during her warm up (you should see her workout weight).

Photo courtesy of Diablo CrossFit

WOD 05-07-09

Kettlebell
TRX Suspension Trainer Transitions
AMRAP 30mins
Comments to Facebook

Photo Courtesy of Rogue Fitness.

WOD 05-06-09

AMRAP

Deadlift x 14
Knees to Elbows x 14
Burpees x 14

Loads to Log
Comments to Facebook

Tuesday 090505 Ten rounds for time of: 3 Weighted Pull-ups 5 Strict Pull-ups 7 Kipping Pull-up

WOD Tuesday 090505

Rx'd

Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds/20 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Advanced:
Ten rounds for time of:
3 Weighted Pull-ups, 20 pounds/15 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Beginner:
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar

If you are unable to kip at all, max hang each round

This stuff works at home too!

WOD

Back Squat 5, 5, 5, 5, 5

Post loads Log.

Comments to Facebook

Bonus mini metcon:.

Warrior Push-Up x 5

Burpee x 5

Bench Jump x 5

KB Hot Potato x 20

3 Rounds/Time

WOD AMRAP 20 minutes Front Squat x 5 #95/#65 KB 1/2 Get-up x 10 R/L TRX Power Pull x 10 R/L

Photo Courtesy of Fitness Anywhere

WOD

AMRAP 20 minutes

Front Squat x 5 #95/#65
KB 1/2 Get-up x 10 R/L
TRX Power Pull x 10 R/L

Post Load and Round to Log
Comments to Facebook

WOD Team Relay Row 200m Jingle Jangle x 5 Jump Box x 10 Push-Up x 10 Run 200m

Coach Hagstrom teaches barbell technique.

Warm-Up

400m run
Squat Jump x 5
Dynamic Squat-Strecth x 10

WOD Team Relay

Row 200m
Jingle Jangle x 5
Jump Box x 10
Push-Up x 10
Run 200m

First Team to collect 8 batons wins!

Skill Practice:
Guess what.........? The Squat!

"I want more!" Challenge:
50 Wallballs