Intensity = Results

Great job by everyone last week!

#1
15 min AMRAP
250m Row
25 Push-ups

AB 5 rounds
AJ 5 rounds + Row + 8 PU
AL 5 rounds
DB 5 rounds + Row
DB 5 rounds + Row
EK 5 rounds + Row + 10 PU
JD 4 rounds + Row
JG 5 rounds
KM 4 rounds
MK 5 rounds + Row
YJ 5 rounds + Row

#2
4 Rounds for Time;
10 Pull-ups
20 Wall Ball 10/20lbs
30 DB Row 30/20lbs
40 Ab Mat Sit-ups

AB 20.53
AJ 18.33
AL 29.05
DB 26.35
JD 21.56
JG 24.26
MK 26.37
MM 22.22
YJ 19.02

This Week's WOD's;

#1
Buy-in; HSPU 3 x 8

'DeJuana'
3 Rounds for Time
500m Row
30 KB Swings 16/12k
10 Stair Run

#2
Buy-in; OHP 3 x 5

4 Rounds for Time
50 Standing Jump 18" OH
40 Air Squat
30 Ab Mat Sit-ups
20 Push-ups
10 Pull-ups

Shameless self-promotion...

Check out the video clip here...

Great start to the New Year by everyone!
We completed two really challenging WOD's...
How did you do?

#1
3 Rounds for Time;
400m Run
30 Overhead Squats 75/45lbs
21 Pull-ups

AB 14.18
AJ 18.14
AL 31.05
DB 24.35
EK 16.34
JD 17.21
JG 21.50
KM 20.56
MK 22.39
YJ 11.44

#2
CrossFit Fran
21-15-9 rep's
Thrusters 95/65lbs
Pull-ups

AJ 10.08
AL 12.03
JD 7.57
JG 10.19
YJ 7.25

This week;

#1
15 min AMRAP
250m Row
25 Push-ups

#2
The CrossFit Total
1 rm Back Squat
1 rm Deadlift
1 rm OHP

3, 2, 1... GO!

First WOD's of 2011!
Jan 3 - 8

#1
3 Rounds for Time;
50 Ab Mat Sit-ups
20 DB Press 15/10% of BW

AB 10.08
AJ 9.15
AL 10.14
DB 13.10
EK 9.27
JD 12.04
JG 9.24
KM 13.37

#2
1/2 CrossFit Murph
1/2 Mile Run
50 Pull-ups
100 Push-ups
150 Air Squat
1/2 Mile Run

AJ 24.03
AL 24.13
DB 25.52
DB 30.41
ED 30.30
JD 31.31
JG 21.50
KM 32.41
YJ 26.06

Awesome job by everyone!

Get ready for this weeks WOD's

#1
3 Rounds for Time;
400m Run
30 Overhead Squats 75/45lbs
21 Pull-ups

#2
CrossFit Fran
21-15-9 rep's
Thrusters 95/65lbs
Pull-ups

3, 2, 1... GO!