Wednesday WOD

"Large Numbered Ladders" 10 dips 20 squats 30 burpees 40 squats 50 double unders 60 squats 50 situps 40 squats 30 pushups 20 squats 10 dips

Heathers Vacation CrossFit WOD

Who says you can't stay fit while on the road!

Robyn: So you know I'm out in the middle of nowhere right now and am trying to stay in shape. Here's my routine and my equipment! Who says you need to spend all that money on great equipment to get a great workout!

Heather's Vacation CrossFit WOD: 6 rounds for time 1) 400' Meter Run - my parents property is exactly400 meters around with some slight hills

2) 20 Push ups - mat cut out of an old foam bed 3) 30 Double Unders - a dog leash cut and duct taped on one side and burned on the other for a tight grip 4) 40 Sit ups on an old piece of carpet 5) 50 Air Squats with an amazing view off there front deck ~ which makes it all worth it Then I take a shower to cool off with rain water that they caught last night in their tanks!! Amazing huh? Heather

Tuesday WOD

Max Rounds of Slam Ball in 20 minutes 1 min. jump rope 1 min. slam ball Score your number of reps of slam ball in 20 mins (courtesy of CrossFit San Diego) Max Rounds of Squats in 5 minutes

Eva is actually the Devil

The Endless Running

The Endless Pullups

The Endless KB Swings

The Aftermath:

Monday WOD

Welcome Back! I hope everyone had an amazing Christmas! Thanks to all who came to the Saturday Tabata WOD. Lots of calories burned, lots of calories TO be burned! Tomorrow's WOD - we need it! "Eva" 5 rounds for time: 800 m run 30 KB swings 30 Pullups

Trish, Lori, Nancy and Mike doing the never ending "Burpee, clean, thruster" combo

And then there were the box jumps...

And then there were the pullups.........

Free WOD

"Tabata Alota!" Perform 20 seconds of work with 10 seconds of rest, 8 rounds of each of the following: Situps Pullups Pushups Box Jumps Ball Slams Wall Ball Double Unders Squats

No Classes Today - Free Workout tomorrow

There will be no WOD today but please join us for the free WOD tomorrow at 8:30 am!

Tuesday WOD

3 rounds for time of: 20 KB swing 40 Push Press 60 Squats

Monday WOD

Now named "Danielle" Complete max rounds in 20 minutes of: 6 pullups 9 DB clean - thruster burpees 12 box jumps

CrossFit is indeed scaleable for everyone!

Thanks to all who came to Saturday's Fight Gone Bad!

Photos of those addicted to CrossFit

WOD

"Burpees and Beyond" 40 Burpees 10 Pullups 30 Burpees 10 Ring Dips 20 Burpees 10 Handstand Pushups 10 Burpees 40 Hollow Rock Abs 1 Round for Time

WOD

"Bouncing Ball" 5 rounds for time of: 30 box jumps 20" (16") 25 ball slams 15# (10#) 20 wall ball 15# (10#)

WOD

"Chelsea" Complete ea. minute for 30 mins 5 pullups 10 pushups 15 squats

Monday WOD

3 Rounds For Time of: 5 SDHP 10 Weighted Situps 10 Thrusters 10 Weighted Situps 20 KB Swings 10 Weighted Situps 30 Box Jumps 10 Weighted Situps

Saturday Free WOD's

Thanks to the 18 people who came to Saturday's free WOD's - yes, they did 2 workouts! Great job everyone. Keep coming back for more!

Free Saturday WOD

Tabata This Max reps in 8 rounds each using 20 secs on, 10 secs rest of: Pullups Pushups Situps Squats and AMRAP in 20 mins of: 5 Burpees 10 Ball Slams 15 KB Swings

WOD

"Nancy" 5 rounds for time: 400 m run 15 OHS (95#, 65#)

WOD

"The Hopper" 3 rounds for time: 25' Traveling Frog Hops 10 Stationary Frog Hops 15 Dumbbell Cleans 20 Dumbbell Renegade Rows 25 PVC OHS

Who does this ?!!!!

Jill didn't have to go to work yesterday so she decided to do 4 WOD's, 3 of them being Filthy Fifty. What is wrong with her?

Round 1 35:51 (her mouth got in the way)

Round 2 22:53

Round 3 27:37

Thanks alot Jill, you have raised the bar for the rest of us.

Jill and Jared. For one the jump rope is too long, for the other the jump rope is too short.

WOD

So you think you can hide from Filthy Fifty? Nice try, gang, but no..... Today's WOD - Filthy Fifty

WOD

"Filthy Fifty" Box Jumps - 20" Jumping Pullups KB Swing - 12 kg Walking Lunges Knees to Elbows Push Press - 45#, 33# Back Extension Wall Ball - 10# Burpees Double Unders

WOD

"Cindy" As many rounds as possible in 20 mins of: 5 pullups 10 pushups 15 squats

Free WOD Saturday

We had 26 people at the free WOD on Saturday! Kudos to everyone who participated in the "Crazed CrossFit" workout! Thanks for joining us and you are encouraged to come back for more !

Classes Cancelled Tonight

Due to a family matter, tonight's classes are cancelled. The free WOD will be held tomorrow at 8:30 am as scheduled. Feel free to bring friends and family!

WOD

AMRAP in 20 mins 4 dumbbell split lifts 8 OH squats 12 jumping ball slams

WOD

"FRAN" 21-15-9 Thrusters (95#65#) Pullups For Time

Trish going strong

Jared going strong,

Mike after going strong

WOD

"Annie" 50-40-30-20-10 Double Unders/Sit-ups Burpees may be substituted at 1:2

Jill, Trish, Tami and Mike turned into Charlie's Angels Sabrina, Kelly, Jill and Bosley after Tabata Something Else.

WOD

"Helen" 400 m run 15 reps -1.5 pood KB swing 12 pullups 3 rounds for time

WOD

For the first 2 weeks we are completing classic CrossFit workouts in order for everyone to get baseline times and reps. Tabata Something Else 20 seconds work with 10 seconds rest, 8 repetitions of: Pullups, Pushups, Situps, Squats