Tuesday, July 31, 2012

Tuesday July 31, 2012

4 Rounds
400M Sandbag Run (25/40)
25 Double Unders (100 Singles)
500M Row

If no sandbag ladies use 2 10# DB and men use 2 20# DB.
Please row and do not Sub SDHP for Row. If no row machine, just run 400M without a Sandbag.

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Wednesday June 02, 2010

Monday, July 30, 2012

Monday July 30, 2012

3 Rounds
15 Power Cleans (80/135#)
15 Burpees

Sunday, July 29, 2012

Saturday, July 28, 2012

Saturday July 28, 2012

5 Rounds
In 3 minutes
Sprint 200m
Max Wallball shots
Rest 30 seconds

*Thanks to CF Norcal for the WOD

Friday, July 27, 2012

Friday July 27, 2012

3 Rounds
1 minute of Push Press (45/75#)
2 minutes  of Kettlebell Swings (35/53#)
3 minutes of Double Unders
Rest 1 minute

*This is a 6 minute running clock and all exercises must be completed withing the time frame given!
Then rest 1 minute and start again for 2 more rounds.

Thursday, July 26, 2012

Wednesday, July 25, 2012

Wednesday July 25, 2012

500M Row
150 Double Unders (600 Singles)
50 Burpees

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Tuesday April 27, 2010

Tuesday, July 24, 2012

Tuesday July 24, 2012

30 Situps
30 Deadlifts (135/225#)
30 Double Unders
30 Overhead Squats (60/95#)
30 Pullups

*May sub front squats for overhead squats - increase wt. to 75/115#

Monday, July 23, 2012

Sunday, July 22, 2012

Sunday July 22, 2012

50 Wallball Shots (12#@9'/20#@10')
25 Toes to Bar
40 Wallball Shots (12#@9'/20#@10')
20 Toes to Bar
30 Wallball Shots (12#@9'/20#@10')
15 Toes to Bar
20 Wallball Shots (12#@9'/20#@10')
10 Toes to Bar
10 Wallball Shots (12#@9'/20#@10')
5 Toes to Bar

Saturday, July 21, 2012

Saturday July 21, 2012

4 Rounds
500m Row
12 Deadlifts (Body Weight)
21 Box Jumps (20/24")

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Saturday, July 30, 2011

Friday, July 20, 2012

Thursday, July 19, 2012

Thursday July 19, 2012

"Fran"

21-15-9
Thrusters (60/95#)
Pullups

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Tuesday, October 4, 2011

Wednesday, July 18, 2012

Wednesday July 18, 2012

"Elizabeth"

21-15-9
Power Cleans (80#/135#)
Ring Dips

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Friday, January 20, 2012

The Top Times at the Crossfit Games were:
1. Rich Froning 2:33
2. Matt Chan 2:42
3. Austin Maleollo 2:43

Tuesday, July 17, 2012

Monday, July 16, 2012

Monday July 16, 2012

800M Run
10-9-8-7-6-5-4-3-2-1
Burpees
Situps
Pushups (Hand Release)
Squats
800M Run

Sunday, July 15, 2012

Sunday July 15, 2012

Take the Family on an adventurous HIKE!
Or something else adventurous.
HAVE FUN and post what you did.








Saturday, July 14, 2012

Friday, July 13, 2012

Friday July 13, 2012

Every 30 seconds perform 1 clean starting at 60#/95# and increase according to the chart below. The WOD is finished when you can not perform the clean (fail) within the next 30 seconds. Once you fail do max rep Deadlifts with the weight you failed with. Max Rep DL's are as many DL's as possible without putting the bar down. Post both scores to comments.
Example: Start watch and do a 60# Clean. Add weight and do a 65# Clean at :30. Add weight and do a 70# Clean at 1:00. Add weight and do a 75# Clean at 1:30. If you fail, attempt again until the 30 seconds is up (2:00). You then have 30 seconds to start Max Rep Deadlifts! (2:00 - 2:30). There is no time limit for max Deadlifts.
1 Clean (60#/95#)
1 Clean (65#/105#)
1 Clean (70#/115#)
1 Clean (75#/125)
1 Clean (80#/135#)
1 Clean (85#/145#)
1 Clean (90#/155#)
1 Clean (95#/165#)
1 Clean (100#/175#)
1 Clean (105#/185#)
1 Clean (110#/195#)
1 Clean (115#/205#)
1 Clean (120#/215#)
1 Clean (125#/225#)
ECT.

Do not forget to watch the Crossfit Games!

Watch Live on ESPN3!
 Click on the link to watch.

The Schedule of the Competitions. They had 3 surprise workouts on Wednesday at Camp Pendleton. A Sprint Triathlon which was a 700M Ocean Swim, 8K Bike and 11K Run. It was scored by time at 150M into the run (100 points) and total time (100 points). They also had head to head Marine Obstacle course up to 3 times in a row for a total of 100 points.

The Workout Schedule.

The Leaderboard.

Thursday, July 12, 2012

Thursday July 12, 2012

25 Burpees
100M Swim
25 Pushups
100M Swim
25 Situps
100M Swim
25 Squats
100M Swim

*Please try this one. We did this in Whiskeytown Lake and it was great!







Wednesday, July 11, 2012

Tuesday, July 10, 2012

Tuesday July 10, 2012

10 Rounds
5 Ring Dips
10 Pushups (hand release)
15 Squats


We did some Swimming, Kayaking and Paddle Boarding in Whiskey Town Lake while Camping.




Monday, July 9, 2012

Monday July 09, 2012

5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees

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Sunday, July 03, 2011

Sunday, July 8, 2012

Saturday, July 7, 2012

Saturday July 07, 2012

5 Rounds
100' Bear Crawl
100' Broad Jumps*
*Every 5 broad jumps, drop and do 3 burpees.

Bear Crawls are walking on all 4's with legs and arms stiff (no bending kness and elbows).

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Tuesday November 02, 2012

Friday, July 6, 2012

Friday July 06, 2012

3 Rounds
15 Thrusters (60#/95#)
30 Situps

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Saturday July 02, 2011







Thursday, July 5, 2012

Wednesday, July 4, 2012

Wednesday July 04, 2012

HAPPY BIRTHDAY AMERICA

4 Rounds
200M Run
5 Pullups
15 Box Jumps (24"/32")
25 Squats

Tuesday, July 3, 2012

Monday, July 2, 2012

Sunday, July 1, 2012

Sunday July 01, 2012

8 Rounds
10 Burpees
15 Jumping Lunges
20 Double Unders (60 Singles)
25 Yard Shuttle Sprint (5X5)
Rest 90 seconds between each round

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Thursday February 16, 2012