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