December 23, 2011/0

December 23rd

Deb had a PR of 35#s on her CrossFit Total Mindy got a PR on her deadlift by 25#s -WOD- Games 11.5 AMRAP in 20min -5 Power Clean (Men: 145lbs, Women: 100lbs) -10 Toes to Bar -15 Wallball (Men: 20lbs to 10foot target, Women: 14lbs to 9foot target) Class Sign In …

December 22, 2011/0

December 22nd

-WOD- CrossFit Total Work to a one rep max in each lift -Back Squat -Deadlift -Shoulder Press Your total is your max in each lift added together Class Sign In

December 21, 2011/0

December 21st

Here is a pic of the 9:00AM Class. I love kathy’s first words today “You want us to do all of that?” Not only did she do it all but she kept a nice pace all the way through the workout. Just look at her go! -WOD- Death by shuttle run min #1 – run 30′ min #2 – run 30′ twice min #3 – run 30′ three time …

December 20, 2011/0

December 20th

-WOD- A nice little chipper For Time: 20 calorie row 20 hip extensions 20 KB swings 53/35# 20 Sit Ups 20 Push Ups 20 Lunges 20 Pull Ups 20 Air Squats 20 Shuttle Runs 30′ 20 Burpees Class Sign In …

December 19, 2011/0

December 19th

Get ready for a great week! WOD Overhead Squat 5-5-3-3-1-1 Short burner -30sec hold a plank -0:30 as many Double Unders as possible -30sec hold a plank -1:00 as many Double Unders as possible -30sec hold a plank -1:30 as many Double Unders as possible -30sec hold a plank -2:00 as many Double Unders as possible your score is the total number of Double Unders C …

December 18, 2011/0

December 18th

-REST DAY- IF you missed a few days this week then hit this in home WOD Bottom to bottom Tabata squats but for the 10sec of rest you have to hold the bottom of the squat -20sec of squats (count the # each round) -10sec of holding the bottom of the squat for 8 rounds (4min total) your score is the lowest # of squats in a round …