Time to Get Back to Work

I just got back from my long weekend in Cape Cod and haven't had time to post last week's results. I'll get them up ASAP.

So you know what to expect this week, check out these WOD's and videos...

This week;

WOD #1

21-15-9
Deadlift 225/155lbs
Overhead Squat 135/95lbs

Check out how Heather and Maya get it done...


WOD #2

CrossFit Hero "Brenton"

100' Bear Crawl
100' Standing broad jump

after every 5 jumps, do 3 Burpees...

CrossFit Santa Cruz demonstrates...

Last week's Results....

CrossFit Hero "Jack"

20min AMRAP
10 Push Press 115/85lbs
10 KB Swing 24/16k
10 Box Jump 24"/20

AB 9 rounds 75/16/20
AJ 7 rounds 75/24/24
AL 9 rounds 45/16/Step-up
DB 7 rounds 55/16/20
JG 8 rounds 75/20/24
JH 7 rounds 45/16/20
KM 7 rounds 45/16/20

WOD #2
For Time;
50 Back Squat
25 Pull-ups
40 Back Squat
20 Pull-ups
30 Back Squat
15 Pull-ups
20 Back Squat
10 Pull-ups
10 Back Squat
5 Pull-ups

AJ 26.51

AL 26.40
EK 16.55
KM 17.48

This Week's WOD's;

CrossFit Hero "Ryan"
5 Rounds for Time;

21 Pull-ups
21 Burpee's


CrossFit "Karen"
150 Wall Ball to 10' target (ouch!)

3, 2, 1... GO!

Thank you for a great week, we all had some awesome workouts!

How did you feel about the Deadlift Push-up WOD?
Which component was more challenging for you?

6 Rounds for Time;
15 Deadlift 135/95lbs
15 Push-ups

AJ 7.34 135lbs
AB 12.32 135lbs
AL 19.06 135lbs
DB 18.09 95lbs
EK 12.12 135lbs
JG 11.01 108lbs
KM 20.35 88lbs
MM 15.43 88lbs
YJ 17.06 88lbs

This week;

WOD #1
CrossFit Hero "Jack"

20min AMRAP
10 Push Press 115/85lbs
10 KB Swing 24/16k
10 Box Jump 24"/20"

WOD #2

For time:
95 pound Back squat, 50 reps
25 Pull-ups
115 pound Back squat, 40 reps
20 Pull-ups
135 pound Back squat, 30 reps
15 Pull-ups
155 pound Back squat, 20 reps
10 Pull-ups
175 pound Back squat, 10 reps
5 Pull-ups

Check out these cool links;

Why CrossFit Ruined My Life

Two CrossFit'rs One Chalk Bucket

The Disposable Hero's Project

Kicking Ass and Taking Names!

Although you know I love you all equally, I want to give a special shout out to 3 amazing athletic performances that took place today;

AJ 7.37 for
6 rounds of;
15 Deadlifts 135lbs
15 Push-ups

JG 29.36 and BF 29.46 for
"Hellen on Steroids"
3/4 mile Run
63 KB Swings
36 Pull-ups
1/2 mile Run
42 KB Swings
24 Pull-ups
1/4 mile Run
21 KB Swings
12 Pull-ups

Awesome job!!!

Pull and Push!

This past week we focused on 'fine tuning' two of our basic movements; the Air Squat and the Shoulder Press. I noticed marked improvement when we slowed the movements down and corrected some common flaws. Your homework assignment is to continue working on these basics...

Awesome job on WOD #1!

10min AMRAP
5 Push Press 115/85lbs
20 Walking Lunge Steps

EK 9 rounds @ 115lbs
--------------------
AJ 10 rounds @ 75
AB 7.5 rounds @ 75
AL 8.5 rounds @ 45
DB 7 rounds @ 55
JG 10 rounds @ 75
JH 7.75 rounds @ 45
KM 7 rounds @ 45
MM 7.5 rounds @ 60
NM 5 rounds @ 35


Amazing job on WOD #2!

CrossFit Fran
21-15-9
Thruster 95/65lbs
Pull-ups

AJ 10.01 @ 65
DB 12.31 @ 45
JG 10.08 @ 65
KM 10.20 @ 45

This week we are working on 2 great circuits;

WOD #1

6 Rounds for Time;
15 Deadlift 135/95lbs
15 Push-ups

WOD #2

3 Rounds for Time;
21 Pull-ups
21 Burpee's

3, 2, 1... GO!