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WOD
"Murph"
For time. Partition the pull-ups, push-ups, and squats as needed. Begin and finish with a 1 mile run. If you have a 20 pound vest or body armor, wear it.
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
Tommy playing Superman.
WOD
Do as many rounds as possible in 10 minutes of:
275 pound Deadlift, 3 reps
155 pound Thruster, 5 reps
Post rounds to comments.
Learning the handstand at the CrossFit Gymnastic cert.
WOD
5 rounds for time.
135 pound Hang power clean, 10 reps
135 pound Front squats, 15 reps
15 Pull-ups
Rest Day
We would like to thank all of our members today. Every single one of you comes into the gym and works hard. Jennifer and I are honored to be a part of such a great group of people. No matter what the hopper brings, you guys and girls attack each WOD 100%. We especially love the camaraderie that has developed, and the competition occurring every day. We love to see you striving so hard to reach your goals and we are proud of you all.
If you are resting take it easy, if not we will see you in the gym.
WOD
5 rounds for time.
225 pound Deadlift, 10 reps
20 Pull-ups
30 GHD Sit-ups
Post time to comments.
Michael and Double Unders, a match made in Heaven.
WOD
For time do the following.
95 pound Push press, 21 reps
3 Ring Dips
95 pound Push press, 15 reps
5 Ring Dips
95 pound Push press, 12 reps
7 Ring Dips
95 pound Push press, 9 reps
9 Ring Dips
95 pound Push press, 7 reps
11 Ring Dips
95 pound Push press, 5 reps
13 Ring dips
Sub static dips if you do not have a ring dip 2 for 1 (use a plyo box or chair for static dips).
Post time to comments.
I spent the weekend at CrossFit Flagstaff with "Tuck" (above top row enjoying the Kiss) and a few fellow students at the CrossFit Gymnastics Level 1 Cert. I have some wonderful new things to teach all of you. I can't wait.
WOD
"Michael"
3 rounds for time.
Run 800m
50 Back extensions
50 Sit-ups
Post time to comments.
East Wall of the gym. Nive Job Mark!
Rest day
I Love Burpees! Good job Mark.
Apple's first Macintosh turns 25 -BBC News
Post thoughts to comments.
WOD
"Barbara"
Five rounds for time.
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Post time to comments.
Monkey see monkey do. Duane and Sof doing push-ups.
WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 081206
The west wall of our gym, courtesy Greg Walker. Thanks Greg for all of your hard work. Soon all of your hard work will be obscurred by a Pull-up station.
