Sunday WOD with Kyle

Skill Session
Body weight and Dumbell movements

WOD
3 Rounds for time
40 Push Press (65/45)
30 Squat
20 Ring Dips
10 DU’s

Arnold: 14:36
Joel: 15:00
(Laurie): 14:35
(Bang Bang): 15:03
(Aime): 15:59
(Christy): 16:25
(Troy): 16:29
(Lucke): 16:41
(Peggy): 16:46
(Kim): 17:12
(Lorie): 18:55

WOD 4/30/2011

All on 800m course. Sprint distance and then walk the rest of the 800m

200m
400m
600m
800m

Fran: 7:25
Troy: 8:31
Jarah: 8:34
Angelina: 8:47
Peggy: 9+


CF OPEN GAME WOD
AMRAP 7 MIN
3, 6, 9, 12, 15 18....
Thrusters 100/65
CTB's

Barron: 72
Wade: 61
Nick: 52
Tara: 46
Derek: 38
Jen B: 31
Corene: 14
(Kellly): 95
(Jarah): 68
(Peggy): 60
(KJ): 48
(Lorie): 33

Mr. Frank Macias

A huge congrats to Frank on cutting his Baseline workout time in 1/2 after 4 months of training at CFL - not to mention many of his other recent accomplishments! Keep it up Frank, you da man!

WOD 4/29/2011

Daily WOD
Press 5x3

100 Pull-Ups for time

Charlie: 13:36
(Peggy): 9:46
(Jack): 110:50
(Laurie): Worksets

Strength Class
A. Deadlift %40x5,%50x5,%60x5
B. Bench Press 10-8-6-4

Strength WOD
AMRAP in 30 Min:
Muscle Ups
OR
3 Pullups
3 Dips
Kyle
Derek

Skills Class
TBD
Clayton

WOD 4/28/2011

Sorry for the lack of pics. Camera battery died.

With partner timing accumulate 1 minute of an L-hang

Then...

12 Power Clean Singles, post your heaviest single

Charlie: 235#
Wade: 225#
Derek: 190#
Nick: 185#
Jack: 185#
Kyle: 167#
Frank: 155#
Jessica: 135#
Barbie: 95.2#
Lorie: 90.2#
KJ: 87#
Heather: 68#

WOD 4/27/2011

Daily WOD
3 rounds each for time:
20 Deads (185/135)
100M Run
10 Deads
200M Run

Bang Bang: 2:21
Ian: 2:23
Maria: 2:50
Joel: 3:19
Nate: 3:39
Tara: 3:42
Jessica: 4:24
(Aime): 2:58
(Amie): 2:58
(Fran): 3:03
(Peggy): 3:09
(Kim): 3:09
(Jarah): 3:10
(LoriE): 3:28
(Angelina): 3:33
(Frank): 3:43
(Lucke): 4:06
(Brian): 4:14
(JZ): 4:29

Strength Class
Press %40x5,%50x5,%60x5
Power Snatch 3,3,3,3,1,1,1,1
Side Planks 3x AM(Seconds)AP Each Side

Strength WOD
On the minute every minute 1-2-3-4-5....
Deadlift BW
Lateral Jump (24/20)
Jeff
Kyle
Derek

Skills Class
Overhead Squat
Snatch
Pullup
Kipping

WOD
4 Rounds:
10 OHS
10 Pullups
Jeff

WOD 4/26/2011

60 Front Squats

Load for front squat is body weight. For each break in the set there is a 12 burpee penalty.

Jason: 185# / 15:29
Shinhawk: 175# / 15:39
Kyle: 145# / 16:28
Marc: 175# / 19:46
(Kelly): 75# / 7:40
(Laurie): 65# / 8:34
(Joel): 165# / 9:09 - Back Squats
(Lorie): 120# / 9:24 - Dead Lifts
(Angelina): 93# / 11:02
(Austin): 63# / 11:45
(Lucke): 85# / 13:11
(Jarah): 73# / 13:47
(Maria): 83# / 14:09
(Fisher): 135# / 14:12
(Erlinda): 93# / 17:02
(Barbie): 73# / 17:12
(Corene): 83# / 17:50
(Jack): 105# / 18:18
(Tara): 105# / 18:41
(Jeff): 115# / 23:10
(Nick): 115# / 24:22
(Derek): 135# / 25:28 - Bench Press
(Jenn C): 135# / ?
(Kate): 67# / ?

The Evolution of CrossFit

WOD 4/25/2011

Daily WOD
50-40-30-20-10 reps for time of:
Kettlebell Snatches (24/16)
Double-Unders

Workout borrowed from FRCF.
Ian: 11:46
Joel: 12:30
Barron: 12:45
Wade: 15:03
Tara: 22:09
Nate: 24:36
(Peggy): 9:50
(Aime): 12:02
(Jarah): 12:29
(Brian): 13:56
(Heather): 14:30
(Bang Bang): 14:39
(Amie): 14:40
(Kim): 15:42
(Carrie): 16:14
(Jack): 17:14
(JZ): 18:14
(KJ): 19:56
(Jodi): 21:06
(Fran): 32:08

Strength Class
A. Squat %40x5,%50x5,%60x5
B. Split Squats 3x10 each leg
C. Accumulate 5 minutes of wall sit in as few sets as possible

Strength WOD
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit up
Christy
Kyle
Nick
Jeff
Marc
Laurie
D

Skills Class
Press
Push Press
Push Jerk
Frankenstein Squat
Front Squat
Thruster
Practice dropping from overhead and front rack positions

Find a hard set of 5 Press

WOD
AMRAP Thrusters in 5 Minutes
Clayton
Jeff

Quotes To Live By

"Be a good person, be surrounded by good people, be unselfish, care, and...that's the deal. If you break that rule, you fail."

Saulo Ribeiro
6x BJJ World Champion

Happy Easter Sunday

CLOSED!!!!!

WOD 4/23/2011

.COM WOD
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
Fisher: 33:24
(Maria): 14:33
(Debbie): 15:54
(Fran-E): 17:15
(Austin): 17:15
(Kate): 18:33
(Angelina): 19:36

CF OPEN WOD
AMRAP 20 MIN
5 PC (145/100)
10 T2B
15 WB (20lb/10ft - 15lb/9ft)

Jason: 7 + 28
Lucas: 9 1/2 + 5
(Kelly): 5 + 5
(Peggy): 7 1/3
(Jarah): 8 + 14
[Corene]: 3 + 22
Wade: 5+5
[Tara]: 5+1
[Jenn C]: 6+14
Steve: 7+12
Nick: 6+21
Derek: 5+3
Barron: 8+10
KJ: THE WINNER!

WOD 4/22/2011

Daily WOD
8x2 Power Snatch
4x100m Sprints

Shay: 125# / DNA
Nate: 115# / 15.87
JZ: 105# / 14.22
Jack: 95# / 21.44
Nina: 73# / DNA
Laurie: 65# / 20.25
Fran: 55# / 18.25
Peggy: 175# / 19.53 - Deadlifts

Strength Class
A.Deadlift %75x5,%85x3,%95x1+
B.Bench - work up to your 1RM

Strength WOD
5 Rounds, each for time
40M Sled Drag (90/45) (Thanks Joel!)
10M Tire Flip
Jessica
Derek
Angelina

Skills Class
High Bar Back Squat
Low Bar Back Squat
Spotting
Box Jumps
2 Handed Kettlebell Swings

WOD
7 Rounds:
15 American KB Swings 16/12
10 Box Jumps 24/20
Chas
Aime

WOD 4/21/2011

5 rounds for time:
21 SDLHP 75lbs/53lbs
21 Push Press
21 Overhead Squats

Last done 2/25/09

Jason: 21:27
Charlie: 26:29
Jenn C: 27:06
Tara: 32:40
(Laurie): 13:10
(Bang Bang): 20:41
(Fran): 22:24
(Lucke): 22:31
(KJ): 23:27
(Peggy): 24:49
(Kate): 25:47
(Nate): 25:57
(Maria): 27:36
(Barbie): 30:30
(Jessica): 32:54
(Mike): 35:38

WOD 4/20/2011

Daily WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull Up’s

Arnold: 3:43
Joel: 5:48
Wade: 7:53
Tara: 7:58
Angelina: 8:31
Fisher: 8:35
Erlinda: 9:02
Jack 10:32
(Ian): 3:43
(Kim): 7:21
(Austin): 7:31
(Peggy): 7:35
(Heather): 7:56
(Jarah): 8:25
(JZ): 8:36
(Stacy): 8:42
(Lorie): 9:20
(Amie): 9:27
(Brian): 9:36
(Barbie): 10:01
(Maria): 14:44

Strength Class
Press %75x5,%85x3,%95x1+
150 Hollow Rocks

Strength WOD
(10)1 minute AMRAPs - 2 minute rest between
KB Swings 88/24kg
Ball Slams 20/12
Box Jumps 36/28
C2B
Sledge Strikes alternating
10 M Sprints
Row for meters
Bar Thrusters 45/33
Clapping Pushups
DU
Nick
Kyle
Bang Bang
Jeff
Shay
D

Skills Class
Choose your own adventure
Aime

WOD 4/19/2011

AMRAP 15 Minutes
4 Ring Dips
8 Ring Rows
12 Weighted Lunges

Joel: 9 2/3
Marc: 9 2/3
Mike: 8 2/3
Nate: 8 1/3
Jeff: 7 2/3
Jenn C: 7
Derek: 6 1/3
(Jarah): 12 2/3
(Christy): 10 2/3
("G"): 10 2/3
(Angelina): 10 1/3
(Erlinda): 10 1/3
(Richie): 9 2/3
(Frank): 9 1/3
(Lorie): 8 2/3
(Barbie): 8 1/3
(Tim): 8
(Austin): 8
(Lucke): 7 2/3
(Corene): 7 2/3
(Fran): 7 1/3
(Nick): 6 1/3

WOD 4/18/2011

Daily WOD
25-20-15-10-5
KB Swings(24/16)
Air Squats
STS’s (24/16)
Double Unders

Strength Class
A. Squat %75x5,%85x3,%95x1+
B. Pistol negatives 5 second negative 5x5 each leg

Strength WOD
4 rounds
5 Split cleans (155/103)
7 Split Jerks (155/103)
9 KB Swings (70/20)

Skills Class
Frankenstein Squat
Front Squat
Thruster
Dropping Practice
KTE
Burpee

WOD
AMRAP 10 minutes
5 Frankenstein Squats
5 KTE
5 Burpees

Sunday WOD with Ian

Skill Session
Pull-Ups/ButterFly Pull-Ups/Bar MU’s

WOD
AMRAP in 12 minutes:
33ft. Med Ball Broad Jumps (20/12)
7 KB Swings (70#/20kg)
10 ½ Moons (20/12)

WOD 4/16/2011

Push Press 5x3

3 Rounds
10 Dead Hang Pullups
30 Wall Balls (20/12)

Thank You

Ian, Joel here. Can you please post my message on the blog. I would like to thank every one for the shorts, the love and support have been outstanding. This is a great second family! Thank you everyone.

WOD 4/15/2011

Daily WOD
Work up to a max Turkish Getup for both Sides

21-15-9
Back Squat (135/90)
Ring Push ups

Strength Class
A. Deadlift 70%x3, 80%x3, 90%x3+
B. 3 sets of 6 reps heavy turkish get-ups
C. 3x66ft. weighted bear crawl sprints

Strength WOD
3 rounds:
15 DB Burpee-to-Squat Clean-to-Thruster
15 Weighted DB Tuck Jumps
15 Triple Under Attempts

Skills Class
Back Squat
Spotting
Pullups and Kipping
Box Jumps
Step Ups

3 Rounds, 12 min cutoff:
12 Box Jumps
12 Step Ups
12 Pullups


"I am because we are."
Ubuntu - from the Bantu languages of South Africa

WOD 4/14/2011

800M Run
3 rounds:
9 Squat Cleans (155/100)
12 C2B’s
15 Box Jumps (30/24)
800M Run

Shows to Watch...

First some of you guys may have seen/met Lew Polley around the gym. Lew has been training/teaching at Factory X and doing some training over on our side at the gym. Suffice it to say that he is the caliber of athlete that lands a spot as the assistant coach on this season of the Ultimate Fighter. So....tune in on Wednesday nights on Spike at 7PM and check him out!

Also, aside from being an all around nice guy, I have deduced that Lew is a twitter fiend. So show him some support and follow him @lewpolley

Also, Marc has been doing some training sessions with Joe Warren, the current Bellator Featherweight Champ. Tune in and watch him defend his title this Saturday the 16th on MTV 2. More info. here.

WOD 4/13/2011

Daily WOD
2 Rounds:
200M Run
30 Push Press
30 Step-Ups (24/20)

Use a 45/25 lb plate for all exercises

Strength Class
Press %70x3,%80x3,%90x3+
HSPU Negatives 5 second negative 5 sets of 5


Strength WOD
7 rounds:
5 O-squats
5 burpees
5 power snatch
5 burpees
5 power cleans

One bar 95/65

Skills Class
Press
Push Press
Push Jerk
Sumo Deadlift
Sumo Deadlift Highpull

3 Rounds
15 Push Press
15 SDLHPs

WOD 4/12/2011

5RM Dead

4 Rounds
20 KB Snatch (24/16)
30 STS (24/16)
400m Run

WOD 4/11/2011

Daily WOD
Partner up
250 partner med ball sit up’s
125 Partner wall balls

Break up the reps however you like.

Ian & Amie - Team Numero Uno: 14:07
Kim & Joel - Team Maynes Family Values: 14:40
Erlinda & Nate - Team Incredible: 14:49
Lucke & Christy - Team Kyle's Nightmare: 15:07
Lorie & Barbie - Team Charlie's Angels: 15:11
Jess & Mason - Team Mason :) : 15:20
Troy & Peggy - Team Dangerous Duo: 15:32
Dylan & Franny - Team Chargers - 15:39
Kate & Jarah - Team Blondes Do It Better: 15:45
Wade & Angelina - Team Brangelina: 15:49
Fisher & Tara - Team Ninja: 16:09
KJ & Jack - Team Broken Kinda: 16:11
Dani & Jeremy - Team Ying Yang: 16:14
Maria & Frank - Team Old Folks: 17:22
Stacey & Matt - Team Whatever: 18:14
Stacy & JZ - Team Old School: 20:22
Heather & Jack - Team Nomes: 20:53

Strength Class
A. Squat %70x3,%80x3,%90x3+
B. One legged rdl 4x5 each leg

Strength WOD
1 on the first minute 2 on the second.......
10M sprint's
Kyle
Nina
Shay
Nick

Skills Class
Pose Running
American Kettlebell Swings
Russian KB Swings
KB Snatch
KB C&J
STS

WOD
2 Rounds
400m
10 KB Snatch
15 Russian KB Swings
20 STS
Clayton

CFL Board Shorts

We are taking orders for CFL Board shorts starting this week. They are $60. We will have clinch shorts here this week to try on. If you would like to get in on this please bring cash only.

Thanks!

Sunday WOD with Jason

Skill Session
Muscle Up skills/progression

WOD:
As a team:
5 mins AMRAP pullups
5 mins squats
5 mins pushups
5 mins ball slams

Peggy, Kelly, Troy, Lucke - Best Team Eva: 1189
Kate, Stacey, Jenn - Team Eh: 730

Athlete Profile

Jeff Nesheim

Hometown: Born in Mc Henry Illinois ,but grew up in Stillwater Oklahoma

Age : 41

Occupation: Scientific Affairs Manager for Veridex LLC (have a Doctor of Pharmacy )

When did you start Cross Fit: October 1, 2010

Favorite WOD: Blake or the Filthy Fifty

Least favorite WOD: Burpee Helen (both times…)

Tell us about your sports and fitness background? Played baseball and soccer growing up, intramural softball until my 30’s. Avid road cyclist, mountain biker and skier

How did you first get exposed to Cross Fit? One of my roommates from college talked about it on our annual lake/golf trip last summer. He and his wife had been doing it for about a year. I got back to Littleton and looked up Cross Fit affiliates and went and met Ian the next day.

What was the first WOD that sticks in your mind and how did it feel? The first one that sticks in my mind is the one we did for Troy’s birthday last fall, the 44 magnum. That was one of the first ones I did after getting out of skills class. It didn’t kill me (close) but it was fun working that hard, and then hanging out with everyone afterwards. That is when I saw what a great community this gym is.

What sorts of changes have you seen in your body, health and fitness since starting Cross Fit (before/after)? I am much stronger. I have lost 17 pounds since staring. I had to take all my suits to the tailor to have the waists taken in 2-3 inches. Very gratifying experience. I really try to plan my day around getting a workout in. I started the paleo diet (with much skepticism) on January 1 2011. It has really changed the way I think about eating for myself and my family. I feel healthier, and I really look at eating in a very different way now.

What sort of life changes have you experienced as a result of your training that may have been unexpected? Have truly prioritized fitness and healthy eating for myself and my family. I also have a lot of new friends. I have also become a MMA fan because of our connection with factory X. Watching Mark and Chappy train has given me a true appreciation of the sport.

Please share with us any favorite Cross Fit/Cross Fit Littleton moments: Any workout with Wade. Listening to Kyle and Ian complain about Kyle’s thrash metal workout music. The Cross Fit Combine was a lot of fun. The vertical max box jumps in strength class was a good one as well. I have also had the opportunity to work out at about 10 different Cross Fit gyms across the country while traveling for work. It is a worldwide community. Everyone has been very nice, I have learned a lot from the different trainers. I would Recommend trying out another gym while travelling if you have the chance. It is a great experience, and it also reinforces how great our gym is. I also enjoy the fact that there is a kids program. I enjoy watching the kids and hope to have all three of mine in it soon. I many times have to bring Aidan to class due to scheduling with Connor and Hannah’s sports practices. Everyone is so nice to him and makes sure he is having fun. He really enjoys coming to “exercise class” as well.

Advice for people just getting started? Be patient. The skills take a while to master. Don’t be afraid to ask anyone questions. If you have to mod something during a workout, it is not a big deal. Make a goal that the next time you have that skill to do during a WOD, you will try not to Mod it. There is no shame in being the last person to finish a WOD. Your goal should be to improve your fitness, so don’t shortchange form for a faster time.

What are your hobbies, interests or talents outside of the gym? Like to spend time with my wife and kids, watch my kids in their athletic and extracurricular endeavors. Love live music, love to dance with my wife, like to cook. College football is a passion (Oklahoma State Cowboys!). Avid reader, and love a good glass of wine.

WOD 4/9/2011

3 x AMRAP Jumping Negative Pullups (~7 second negatives)

4 person 200m med ball relays
1 person every 200 meters

Score=Total Meters Ball Travels in 30 Minutes

Lucke, Troy, Austin, Angelina: 30 x 200M
Maria, Kim, Fran-E, Jarah: 28 x 200M

CROSSFIT OPEN GAMES WOD
AMRAP 5 mins
Squat Clean To Thruster (165# / 110#)

Derek: 2 rnds
Steve: 16 rnds
Wade: 12 rnds
Shinhawk: 12 rnds
Corene: 4 rnds + 1
Jen C: 14 rnds
Ian: 14 rnds
Lucas: 29 rnds
Thunder: 4 rnds
Tara: 9 rnds
Fisher: 7 rnds
(Peggy): 18rnds - 63#
(Jarah): 21 rnds - 63#
(Jen B): 13 rnds - 85#
Lorie: 0 rnds
Angelina: 0 rnds
Lucke: 0 rnds
Kelly: 0 rnds

WOD 4/8/2011

Daily WOD
Work up to your heaviest set of 5 O-Squat

5 Round
1 minute on 2 minutes off
AMRAP Russian KB Swings Post Total

Name: O-Squat / KB Wt / Total Score
Frank: 75# / 20kg / 194
Maria: 33# / 12kg / 194
Nate: 107# / 24kg / 184
Jessica: 65# / 16kg / 180
Laurie: 60# / 16kg / 179
Jack: 95# / 24kg / 177
Peggy: 48# / 20kg / 174
Christy: 33# / 12kg / 164

Strength Class
A. Deadlift %65x5,%75x5,%85x5+
B. Split Squats 5x5 each leg
C. 3x25 V-Up’s

Strength WOD
(3) 3 minute AMRAPs with 3 minutes rest between

3-6-9

Jerk from the back
O-Squat
HPC

Dead Hang Pull-Ups
Renegade Rows
DU's

Clapping Push-Ups
Tuck Jumps
1/2 Moons
Kyle
Jeff

Skills Class
TBD

Get Out & Visit Other Gyms!

Recently Angelina dropped in on some Utah CF gyms while she was visiting home. Click here to see the WOD for the day and what the coach had to say about his visitor.

It's always fun to get out and make new friends. It really is a huge CrossFit community out there and my personal experience has always been positive outside of CFL. So next time you go out of town, hit up someone else's box!

Saturday 9AM Cancelled and CF Open Score Stuff

Hey Guys,

The last (2) 9AM classes have had 0 attendees due to the CF Open WOD at 10AM. So for the next 4 Saturdays the 9AM class will be canceled. If you would like, you are welcome to come to the CF Open WOD at 10AM and do a version of that workout. It is packed and a lot of fun. 11:30 class is still on. And don't worry, 9AM will be back in action shortly.

Also, if you are a CF Games Open Competitor please remember to submit your scores no later than Saturday night of the week you perform the workout.

Thanks,

CFL Staff

WOD 4/7/2011

1Mile Run
50 Pull Ups
75 Push Ups
100 Squats
1 Mile Run

Name: 1st mile time / Time
Marc: 6:35 / 23:27
Arnold: 6:33 / 24:50
Chappy: 6:54 / 26:16
Angelina: 7:54 / 28:04
Mike: 7:14 / 29:31
Shay: 8:34 / 37:07
Tara: 8:15 / 39:20
Jenn C: 9:21 / 43:00
(Fran): 6:54 / 27:11
(Peggy): 8:23 / 27:34
(Jarah): 7:52 / 28:00
(Deb): 8:25 / 30:20
(KJ): ? / 32:00
(Kate): 8:15 / 32:12
(Derek): 7:56 / 33:27
(Jeff): 8:43 / 33:57
(Nate): 7:38 / 34:08
(Lorie): ? / 40:26
Frank: 9:00 / ?

WOD 4/6/2011

Daily WOD
3 rounds:
12 B2C2B’s
15 Wall Ball’s (20/12)
then...
100 DU’s

Ian: 7:56
Angelina: 12:06
Charlie: 12:24
Erlinda: 12:34
(Peggy): 10:58
(Troy): 11:18
(Fran): 11:40
(Kate): 11:43
(Heather): 12:09
(Barbie): 12:13
(Jarah): 12:27
(Jack): 12:28
(Stacy): 13:22
(Kim): 13:50
(Christy): 13:55
(Nina): 14:16
(Amie): 14:36
(Jen B): 14:50
(Jessica): 15:00
(Dani): 15:57
(Laurie): 16:54

Strength Class
A. Press %65x5,%75x5,%85x5+
B. 1 handed push up negatives 5 second negative 7 sets each arm

Strength WOD
“Griff”
Run 800M
Run 400M backwards
Run 800M
Run 400M backwards
Nick
Jeff
Kyle
Shay
Thunder

Skills Class
High Bar Back Squat
Low Bar Back Squat
Bench Press
Spotting
Ring Row
Ring Dip

Amrap 10 Minutes
6 Ring Dips
12 Ring Rows
20 Air Squats
Clayton
Aime

WOD 4/5/2011

1RM
Thruster
Then.....
15-1
Ball slams
(20/12)
Box jumps(24/20)

Marc: 185# / 9:47
Kyle B: 147# / 10:37
Erlinda: 95# / 10:44
Angelina: 85# / 11:03
Lucke: 93# / 12:12
Jarah: 70# / 12:26
Kim: 80# / 12:45
Jen B: 78# / 12:57
Barron: 215# / 12:58
Jessica: 128# / 13:10 - Nice Job Jessica!!!
Barbie: 82# / 13:15
Derek: DNA / 13:27
Nate: 135# / 13:28
Charlie: 205# / 13:31
Stacy: 83# / 13:37
Amie: 73# / 13:37
Wade: 225# / 13:43
Jenn C: DNA / 13:43
Nick: 135# / 15:18
Mike: 97# / 17:03
Jason: 225# / DNA
Kelly: 95# / DNA
(Laurie): 95# / 11:36 - Welcome Back!
(Jodi): 93# / 13:07
(Robyn): 185# / 13:53
(KJ): DNA / 13:59
(Lorie): DNA / 14:01
(Frank): 145# / 14:06

CFL Ski/Snowboard Day

Thanks to all who came up!

WOD 4/4/2011

Daily WOD
Three rounds:
Run 400 meters
15 Hang Squat Snatch (75/55)
9 K2E’s

Ian: 11:40
Barron: 14:26
Charlie: 14:46
(Mason): 11:24
(Jonny Mac): 11:46
(Dylan): 11:53
(Jeremy): 12:03
(Matt): 12:08
(Fran): 12:48
(Stacy): 13:02
(Jarah): 14:03
(Manisha): 14:24
(Barbie): 14:47
(Peggy): 14:50
(Kim): 15:56
(Angelina): 15:58
(KJ): 16:14
(Frank): 16:47
(Lucke): 16:56
(Wade): 17:49
(Nina): 18:47
(JZ): 23:10

Strength Class
A. Squat %65x5,%75x5,%85x5+
B. Amrap wall balls in 30 seconds x 5 attempts. Rest as needed.
Kyle

Strength WOD
21-15-9
Overhead Walking Lunge Steps
Ring Dips
Derek: 6:50
(Nick): 5:45
(Nate): 6:53
(Lorie): 8:57


Skills Class
Press
Push Press
Frankenstein Squat
Front Squat
Thruster
Dropping and Bailing
KTE

10,9,8,7,6,5,4,3,2,1
Thrusters
KTE
Aime
Christy
Ari
Clayton

Sunday WOD with Kyle

Skill Session
Split Jerk

WOD
“Dating Sage”
5 Rounds
10 Santch (95/65)
15 Pullups
20 Thrusters (75/55)

Arnold: 21:42
Jenn C: 26:32
Tara: 34:19
(Peggy): 20:30
(Maria): 27:15
(Lucke): 27:33
(Carrie): 27:59
(Stacy): 31:20
Fisher: 35:40 - DNF (4 rounds)
Derek: DNF
(Chappy): OFP

WOD 4/2/2011

3x5 Weighted Pullups (mod to partner assist)

3x5 Weighted Ring Dips (Mod to partner assist)

then...

Partner up and do 50 tire flips for time any way

CROSSFIT OPEN GAMES WOD
15 Min AMRAP
9 Deadlifts (155/100)
12 Push Ups
15 Box Jumps (24/20)

Ian: 9 + 21
Lucas: 9 + 15
Arnold: 8
Kelly: 7 + 13
Steve: 7 + 2
Barron (Chimp): 7
John B-B: 6 + 33
Kyle: 6 + 28
Jenn C: 6 + 17
Angelina: 6 + 5
Wade (Silverback): 6 + 1
Jason: 6 + ?
Tara: 5 + 33
Derek: 5 + 19
Jarah: 5 + 17
Peggy: 5 + 15
Corene: 5 + 15
Nick: 5 + 14
Lorie: 4 + 17
KJ: 4 + 17
Lucke: 4 + 16
Maria: 3 + 13
Terry: 3 + 2
Thunder: 3

CFL KIDS OPEN WOD
12 AMRAP
3 Dead Lifts
5 Push Ups
7 Box Jumps

Maddox: 26 + 8
Kole: 21
Brooklyn: 19 + 3
Bridget: 16 + 3
Devlin: 15 + 3
Dalton: 13 + 3