Warm Up:
500 row
2 Rounds of:
30 knee high toe touches
20 good mornings
10 knees to elbows
WOD
5 wall balls
1200m run
10 wall balls
600m run
20 wall balls
400m run
30 wall balls
300m run
Saturday, July 31, 2010
Saturday
Warm Up:
500 row
2 Rounds of:
30 knee high toe touches
20 good mornings
10 knees to elbows
WOD
5 wall balls
1200m run
10 wall balls
600m run
20 wall balls
400m run
30 wall balls
300m run
500 row
2 Rounds of:
30 knee high toe touches
20 good mornings
10 knees to elbows
WOD
5 wall balls
1200m run
10 wall balls
600m run
20 wall balls
400m run
30 wall balls
300m run
Saturday
Warm Up:
500 row
2 Rounds of:
30 knee high toe touches
20 good mornings
10 knees to elbows
WOD
5 wall balls
1200m run
10 wall balls
600m run
20 wall balls
400m run
30 wall balls
300m run
500 row
2 Rounds of:
30 knee high toe touches
20 good mornings
10 knees to elbows
WOD
5 wall balls
1200m run
10 wall balls
600m run
20 wall balls
400m run
30 wall balls
300m run
Saturday
Warm Up:
500 row
2 Rounds of:
30 knee high toe touches
20 good mornings
10 knees to elbows
WOD
5 wall balls
1200m run
10 wall balls
600m run
20 wall balls
400m run
30 wall balls
300m run
500 row
2 Rounds of:
30 knee high toe touches
20 good mornings
10 knees to elbows
WOD
5 wall balls
1200m run
10 wall balls
600m run
20 wall balls
400m run
30 wall balls
300m run
Friday, July 30, 2010
T.G.I.F
07/30/10
Warm Up:
20 Lunges
15 Squats
10 Knees to Elbows
2 Rounds
WOD:
400M Sprints
(Rest 2 Minutes between each Round)
5 Rounds
3,2,1 GO
Warm Up:
20 Lunges
15 Squats
10 Knees to Elbows
2 Rounds
WOD:
400M Sprints
(Rest 2 Minutes between each Round)
5 Rounds
3,2,1 GO
T.G.I.F
07/30/10
Warm Up:
20 Lunges
15 Squats
10 Knees to Elbows
2 Rounds
WOD:
400M Sprints
(Rest 2 Minutes between each Round)
5 Rounds
3,2,1 GO
Warm Up:
20 Lunges
15 Squats
10 Knees to Elbows
2 Rounds
WOD:
400M Sprints
(Rest 2 Minutes between each Round)
5 Rounds
3,2,1 GO
T.G.I.F
07/30/10
Warm Up:
20 Lunges
15 Squats
10 Knees to Elbows
2 Rounds
WOD:
400M Sprints
(Rest 2 Minutes between each Round)
5 Rounds
3,2,1 GO
Warm Up:
20 Lunges
15 Squats
10 Knees to Elbows
2 Rounds
WOD:
400M Sprints
(Rest 2 Minutes between each Round)
5 Rounds
3,2,1 GO
T.G.I.F
07/30/10
Warm Up:
20 Lunges
15 Squats
10 Knees to Elbows
2 Rounds
WOD:
400M Sprints
(Rest 2 Minutes between each Round)
5 Rounds
3,2,1 GO
Warm Up:
20 Lunges
15 Squats
10 Knees to Elbows
2 Rounds
WOD:
400M Sprints
(Rest 2 Minutes between each Round)
5 Rounds
3,2,1 GO
Thursday, July 29, 2010
Wednesday, July 28, 2010
072810 WOD
Warm-up:
5 rounds of Suicide Drills w/ 3 burpees, then;
3 rounds of
10 PVC Overhead Squats
10 Lunges w/ PVC
WOD:
200m sprint
9 Wall Ball (20/14)
15 Push Ups (release hands from ground at bottom position)
21 Double-unders
AMRAP for 20 minutes
*If an athlete can do the Wall Balls and Double-unders unbroken for a minimum of 10 rounds Coach Glen will buy them a Primal Pac!
5 rounds of Suicide Drills w/ 3 burpees, then;
3 rounds of
10 PVC Overhead Squats
10 Lunges w/ PVC
WOD:
200m sprint
9 Wall Ball (20/14)
15 Push Ups (release hands from ground at bottom position)
21 Double-unders
AMRAP for 20 minutes
*If an athlete can do the Wall Balls and Double-unders unbroken for a minimum of 10 rounds Coach Glen will buy them a Primal Pac!
072810 WOD
Warm-up:
5 rounds of Suicide Drills w/ 3 burpees, then;
3 rounds of
10 PVC Overhead Squats
10 Lunges w/ PVC
WOD:
200m sprint
9 Wall Ball (20/14)
15 Push Ups (release hands from ground at bottom position)
21 Double-unders
AMRAP for 20 minutes
*If an athlete can do the Wall Balls and Double-unders unbroken for a minimum of 10 rounds Coach Glen will buy them a Primal Pac!
5 rounds of Suicide Drills w/ 3 burpees, then;
3 rounds of
10 PVC Overhead Squats
10 Lunges w/ PVC
WOD:
200m sprint
9 Wall Ball (20/14)
15 Push Ups (release hands from ground at bottom position)
21 Double-unders
AMRAP for 20 minutes
*If an athlete can do the Wall Balls and Double-unders unbroken for a minimum of 10 rounds Coach Glen will buy them a Primal Pac!
072810 WOD
Warm-up:
5 rounds of Suicide Drills w/ 3 burpees, then;
3 rounds of
10 PVC Overhead Squats
10 Lunges w/ PVC
WOD:
200m sprint
9 Wall Ball (20/14)
15 Push Ups (release hands from ground at bottom position)
21 Double-unders
AMRAP for 20 minutes
*If an athlete can do the Wall Balls and Double-unders unbroken for a minimum of 10 rounds Coach Glen will buy them a Primal Pac!
5 rounds of Suicide Drills w/ 3 burpees, then;
3 rounds of
10 PVC Overhead Squats
10 Lunges w/ PVC
WOD:
200m sprint
9 Wall Ball (20/14)
15 Push Ups (release hands from ground at bottom position)
21 Double-unders
AMRAP for 20 minutes
*If an athlete can do the Wall Balls and Double-unders unbroken for a minimum of 10 rounds Coach Glen will buy them a Primal Pac!
072810 WOD
Warm-up:
5 rounds of Suicide Drills w/ 3 burpees, then;
3 rounds of
10 PVC Overhead Squats
10 Lunges w/ PVC
WOD:
200m sprint
9 Wall Ball (20/14)
15 Push Ups (release hands from ground at bottom position)
21 Double-unders
AMRAP for 20 minutes
*If an athlete can do the Wall Balls and Double-unders unbroken for a minimum of 10 rounds Coach Glen will buy them a Primal Pac!
5 rounds of Suicide Drills w/ 3 burpees, then;
3 rounds of
10 PVC Overhead Squats
10 Lunges w/ PVC
WOD:
200m sprint
9 Wall Ball (20/14)
15 Push Ups (release hands from ground at bottom position)
21 Double-unders
AMRAP for 20 minutes
*If an athlete can do the Wall Balls and Double-unders unbroken for a minimum of 10 rounds Coach Glen will buy them a Primal Pac!
Tuesday, July 27, 2010
Tuessday
Warm Up:
1000m row or 1200m run
PVC shoulder dislocates
WOD:
3 rounds of
20 jump over, box jumps
15 SDHP (95/65)
20 toes to bar
15 clean and jerk (95/65)
1000m row or 1200m run
PVC shoulder dislocates
WOD:
3 rounds of
20 jump over, box jumps
15 SDHP (95/65)
20 toes to bar
15 clean and jerk (95/65)
Tuessday
Warm Up:
1000m row or 1200m run
PVC shoulder dislocates
WOD:
3 rounds of
20 jump over, box jumps
15 SDHP (95/65)
20 toes to bar
15 clean and jerk (95/65)
1000m row or 1200m run
PVC shoulder dislocates
WOD:
3 rounds of
20 jump over, box jumps
15 SDHP (95/65)
20 toes to bar
15 clean and jerk (95/65)
Tuessday
Warm Up:
1000m row or 1200m run
PVC shoulder dislocates
WOD:
3 rounds of
20 jump over, box jumps
15 SDHP (95/65)
20 toes to bar
15 clean and jerk (95/65)
1000m row or 1200m run
PVC shoulder dislocates
WOD:
3 rounds of
20 jump over, box jumps
15 SDHP (95/65)
20 toes to bar
15 clean and jerk (95/65)
Tuessday
Warm Up:
1000m row or 1200m run
PVC shoulder dislocates
WOD:
3 rounds of
20 jump over, box jumps
15 SDHP (95/65)
20 toes to bar
15 clean and jerk (95/65)
1000m row or 1200m run
PVC shoulder dislocates
WOD:
3 rounds of
20 jump over, box jumps
15 SDHP (95/65)
20 toes to bar
15 clean and jerk (95/65)
Monday, July 26, 2010
Down with the Kings!
King CF athlete, Michelle Castro posted this note on Facebook today:
"Six weeks ago I took on the Look Better Naked Challenge at King CrossFit. The challenge consist of following the Paleo Diet, also known as the Caveman's Diet, and being able to pass the "skills testing." Six weeks ago I was 143lbs. I took on this challenge not knowing what to expect, but all I knew for sure was that it was going to change my life for the better. Throughout this challenge I tested my levels of strength, will power, and consistency. It wasn't the easiest thing to do but I'm very happy that I did! At the end of the challenge I weighed 132lbs. Lost 11lbs and 2 dress sizes. I won 1st place for womans!!! A BIG THANK YOU to the Kings at King CrossFit! Thank you for believing in me, for pushing me, and being patient with me! Thanks for changing my life as well as others! Also, thank you to my husband for doing this challenge with me! I couldn't have done it without you! Congrats on getting 3rd place for mens!!"
I'M DOWN WITH THE KINGS AND THANKS FOR BEING DOWN FOR ME!!!!
Down with the Kings!
King CF athlete, Michelle Castro posted this note on Facebook today:
"Six weeks ago I took on the Look Better Naked Challenge at King CrossFit. The challenge consist of following the Paleo Diet, also known as the Caveman's Diet, and being able to pass the "skills testing." Six weeks ago I was 143lbs. I took on this challenge not knowing what to expect, but all I knew for sure was that it was going to change my life for the better. Throughout this challenge I tested my levels of strength, will power, and consistency. It wasn't the easiest thing to do but I'm very happy that I did! At the end of the challenge I weighed 132lbs. Lost 11lbs and 2 dress sizes. I won 1st place for womans!!! A BIG THANK YOU to the Kings at King CrossFit! Thank you for believing in me, for pushing me, and being patient with me! Thanks for changing my life as well as others! Also, thank you to my husband for doing this challenge with me! I couldn't have done it without you! Congrats on getting 3rd place for mens!!"
I'M DOWN WITH THE KINGS AND THANKS FOR BEING DOWN FOR ME!!!!
Down with the Kings!
King CF athlete, Michelle Castro posted this note on Facebook today:
"Six weeks ago I took on the Look Better Naked Challenge at King CrossFit. The challenge consist of following the Paleo Diet, also known as the Caveman's Diet, and being able to pass the "skills testing." Six weeks ago I was 143lbs. I took on this challenge not knowing what to expect, but all I knew for sure was that it was going to change my life for the better. Throughout this challenge I tested my levels of strength, will power, and consistency. It wasn't the easiest thing to do but I'm very happy that I did! At the end of the challenge I weighed 132lbs. Lost 11lbs and 2 dress sizes. I won 1st place for womans!!! A BIG THANK YOU to the Kings at King CrossFit! Thank you for believing in me, for pushing me, and being patient with me! Thanks for changing my life as well as others! Also, thank you to my husband for doing this challenge with me! I couldn't have done it without you! Congrats on getting 3rd place for mens!!"
I'M DOWN WITH THE KINGS AND THANKS FOR BEING DOWN FOR ME!!!!
Down with the Kings!
King CF athlete, Michelle Castro posted this note on Facebook today:
"Six weeks ago I took on the Look Better Naked Challenge at King CrossFit. The challenge consist of following the Paleo Diet, also known as the Caveman's Diet, and being able to pass the "skills testing." Six weeks ago I was 143lbs. I took on this challenge not knowing what to expect, but all I knew for sure was that it was going to change my life for the better. Throughout this challenge I tested my levels of strength, will power, and consistency. It wasn't the easiest thing to do but I'm very happy that I did! At the end of the challenge I weighed 132lbs. Lost 11lbs and 2 dress sizes. I won 1st place for womans!!! A BIG THANK YOU to the Kings at King CrossFit! Thank you for believing in me, for pushing me, and being patient with me! Thanks for changing my life as well as others! Also, thank you to my husband for doing this challenge with me! I couldn't have done it without you! Congrats on getting 3rd place for mens!!"
I'M DOWN WITH THE KINGS AND THANKS FOR BEING DOWN FOR ME!!!!
07/26/10 WOD
Warm Up:
Shoulder Dislocates
600M Run
2 Rounds of
15 Push Ups
15 Sit Ups
WOD:
12 Overhead Squats (95lbs M/65lb W)
400M Run
20 Burpees
3 Rounds for Time
Video Courtesy of Crossfit Overload.
Shoulder Dislocates
600M Run
2 Rounds of
15 Push Ups
15 Sit Ups
WOD:
12 Overhead Squats (95lbs M/65lb W)
400M Run
20 Burpees
3 Rounds for Time
Video Courtesy of Crossfit Overload.
07/26/10 WOD
Warm Up:
Shoulder Dislocates
600M Run
2 Rounds of
15 Push Ups
15 Sit Ups
WOD:
12 Overhead Squats (95lbs M/65lb W)
400M Run
20 Burpees
3 Rounds for Time
Video Courtesy of Crossfit Overload.
Shoulder Dislocates
600M Run
2 Rounds of
15 Push Ups
15 Sit Ups
WOD:
12 Overhead Squats (95lbs M/65lb W)
400M Run
20 Burpees
3 Rounds for Time
Video Courtesy of Crossfit Overload.
07/26/10 WOD
Warm Up:
Shoulder Dislocates
600M Run
2 Rounds of
15 Push Ups
15 Sit Ups
WOD:
12 Overhead Squats (95lbs M/65lb W)
400M Run
20 Burpees
3 Rounds for Time
Video Courtesy of Crossfit Overload.
Shoulder Dislocates
600M Run
2 Rounds of
15 Push Ups
15 Sit Ups
WOD:
12 Overhead Squats (95lbs M/65lb W)
400M Run
20 Burpees
3 Rounds for Time
Video Courtesy of Crossfit Overload.
07/26/10 WOD
Warm Up:
Shoulder Dislocates
600M Run
2 Rounds of
15 Push Ups
15 Sit Ups
WOD:
12 Overhead Squats (95lbs M/65lb W)
400M Run
20 Burpees
3 Rounds for Time
Video Courtesy of Crossfit Overload.
Shoulder Dislocates
600M Run
2 Rounds of
15 Push Ups
15 Sit Ups
WOD:
12 Overhead Squats (95lbs M/65lb W)
400M Run
20 Burpees
3 Rounds for Time
Video Courtesy of Crossfit Overload.
Sunday, July 25, 2010
Summer Challenge Results
Congrats to all of our winners of the Summer 2010 Nutrition/Skill Challenge:
Men's 1st Place and overall: Marvin Oakrum
Women's 1st Place: Michelle Castro
Men's Second Place: Troy Morse
Women's 2nd Place: Gretchen Fulmer and Jade Garrison (tie)
Men's 3rd Place: Jeff Castro
Women's 3rd Place: Cara Rozell
Honorable Mention:
Mike Foote
Sandy Phan
Ryan Montero
Jessi Nemens
Melanie Locke
Men's 1st Place and overall: Marvin Oakrum
Women's 1st Place: Michelle Castro
Men's Second Place: Troy Morse
Women's 2nd Place: Gretchen Fulmer and Jade Garrison (tie)
Men's 3rd Place: Jeff Castro
Women's 3rd Place: Cara Rozell
Honorable Mention:
Mike Foote
Sandy Phan
Ryan Montero
Jessi Nemens
Melanie Locke
Summer Challenge Results
Congrats to all of our winners of the Summer 2010 Nutrition/Skill Challenge:
Men's 1st Place and overall: Marvin Oakrum
Women's 1st Place: Michelle Castro
Men's Second Place: Troy Morse
Women's 2nd Place: Gretchen Fulmer and Jade Garrison (tie)
Men's 3rd Place: Jeff Castro
Women's 3rd Place: Cara Rozell
Honorable Mention:
Mike Foote
Sandy Phan
Ryan Montero
Jessi Nemens
Melanie Locke
Men's 1st Place and overall: Marvin Oakrum
Women's 1st Place: Michelle Castro
Men's Second Place: Troy Morse
Women's 2nd Place: Gretchen Fulmer and Jade Garrison (tie)
Men's 3rd Place: Jeff Castro
Women's 3rd Place: Cara Rozell
Honorable Mention:
Mike Foote
Sandy Phan
Ryan Montero
Jessi Nemens
Melanie Locke
Summer Challenge Results
Congrats to all of our winners of the Summer 2010 Nutrition/Skill Challenge:
Men's 1st Place and overall: Marvin Oakrum
Women's 1st Place: Michelle Castro
Men's Second Place: Troy Morse
Women's 2nd Place: Gretchen Fulmer and Jade Garrison (tie)
Men's 3rd Place: Jeff Castro
Women's 3rd Place: Cara Rozell
Honorable Mention:
Mike Foote
Sandy Phan
Ryan Montero
Jessi Nemens
Melanie Locke
Men's 1st Place and overall: Marvin Oakrum
Women's 1st Place: Michelle Castro
Men's Second Place: Troy Morse
Women's 2nd Place: Gretchen Fulmer and Jade Garrison (tie)
Men's 3rd Place: Jeff Castro
Women's 3rd Place: Cara Rozell
Honorable Mention:
Mike Foote
Sandy Phan
Ryan Montero
Jessi Nemens
Melanie Locke
Summer Challenge Results
Congrats to all of our winners of the Summer 2010 Nutrition/Skill Challenge:
Men's 1st Place and overall: Marvin Oakrum
Women's 1st Place: Michelle Castro
Men's Second Place: Troy Morse
Women's 2nd Place: Gretchen Fulmer and Jade Garrison (tie)
Men's 3rd Place: Jeff Castro
Women's 3rd Place: Cara Rozell
Honorable Mention:
Mike Foote
Sandy Phan
Ryan Montero
Jessi Nemens
Melanie Locke
Men's 1st Place and overall: Marvin Oakrum
Women's 1st Place: Michelle Castro
Men's Second Place: Troy Morse
Women's 2nd Place: Gretchen Fulmer and Jade Garrison (tie)
Men's 3rd Place: Jeff Castro
Women's 3rd Place: Cara Rozell
Honorable Mention:
Mike Foote
Sandy Phan
Ryan Montero
Jessi Nemens
Melanie Locke
Friday, July 23, 2010
072310 WOD
Warm-up:
3 rounds of
15 air squats
20 high-knee toe touches
25 Double-unders
WOD:
75 Abmat Situps
15-12-9 reps of:
Thrusters (95/65)
Ring Dips
Push Ups (release hands from floor at the bottom)
75 Abmat Situps
3 rounds of
15 air squats
20 high-knee toe touches
25 Double-unders
WOD:
75 Abmat Situps
15-12-9 reps of:
Thrusters (95/65)
Ring Dips
Push Ups (release hands from floor at the bottom)
75 Abmat Situps
072310 WOD
Warm-up:
3 rounds of
15 air squats
20 high-knee toe touches
25 Double-unders
WOD:
75 Abmat Situps
15-12-9 reps of:
Thrusters (95/65)
Ring Dips
Push Ups (release hands from floor at the bottom)
75 Abmat Situps
3 rounds of
15 air squats
20 high-knee toe touches
25 Double-unders
WOD:
75 Abmat Situps
15-12-9 reps of:
Thrusters (95/65)
Ring Dips
Push Ups (release hands from floor at the bottom)
75 Abmat Situps
072310 WOD
Warm-up:
3 rounds of
15 air squats
20 high-knee toe touches
25 Double-unders
WOD:
75 Abmat Situps
15-12-9 reps of:
Thrusters (95/65)
Ring Dips
Push Ups (release hands from floor at the bottom)
75 Abmat Situps
3 rounds of
15 air squats
20 high-knee toe touches
25 Double-unders
WOD:
75 Abmat Situps
15-12-9 reps of:
Thrusters (95/65)
Ring Dips
Push Ups (release hands from floor at the bottom)
75 Abmat Situps
072310 WOD
Warm-up:
3 rounds of
15 air squats
20 high-knee toe touches
25 Double-unders
WOD:
75 Abmat Situps
15-12-9 reps of:
Thrusters (95/65)
Ring Dips
Push Ups (release hands from floor at the bottom)
75 Abmat Situps
3 rounds of
15 air squats
20 high-knee toe touches
25 Double-unders
WOD:
75 Abmat Situps
15-12-9 reps of:
Thrusters (95/65)
Ring Dips
Push Ups (release hands from floor at the bottom)
75 Abmat Situps
Thursday, July 22, 2010
Challenge Finale Update
The Challenge is nearing the end and we're a couple of days away from announcing the winners. Great job to those of you who kept up with their food log and worked on the various skills this week. I will need your before and after pictures as well as your skills worksheet by Friday evening.
The group WOD will begin at 10:30am and the BBQ/Potluck and bake sale will follow shortly thereafter.
-King CrossFit
The group WOD will begin at 10:30am and the BBQ/Potluck and bake sale will follow shortly thereafter.
-King CrossFit
Challenge Finale Update
The Challenge is nearing the end and we're a couple of days away from announcing the winners. Great job to those of you who kept up with their food log and worked on the various skills this week. I will need your before and after pictures as well as your skills worksheet by Friday evening.
The group WOD will begin at 10:30am and the BBQ/Potluck and bake sale will follow shortly thereafter.
-King CrossFit
The group WOD will begin at 10:30am and the BBQ/Potluck and bake sale will follow shortly thereafter.
-King CrossFit
Challenge Finale Update
The Challenge is nearing the end and we're a couple of days away from announcing the winners. Great job to those of you who kept up with their food log and worked on the various skills this week. I will need your before and after pictures as well as your skills worksheet by Friday evening.
The group WOD will begin at 10:30am and the BBQ/Potluck and bake sale will follow shortly thereafter.
-King CrossFit
The group WOD will begin at 10:30am and the BBQ/Potluck and bake sale will follow shortly thereafter.
-King CrossFit
Challenge Finale Update
The Challenge is nearing the end and we're a couple of days away from announcing the winners. Great job to those of you who kept up with their food log and worked on the various skills this week. I will need your before and after pictures as well as your skills worksheet by Friday evening.
The group WOD will begin at 10:30am and the BBQ/Potluck and bake sale will follow shortly thereafter.
-King CrossFit
The group WOD will begin at 10:30am and the BBQ/Potluck and bake sale will follow shortly thereafter.
-King CrossFit
King's Kids CrossFit
King CrossFit is proud to announce that we are now a Kid's CrossFit Certified Gym. All the credit goes to Ryan Montero and Karlie Drexler for there hard work! Stay tuned - more details forthcoming...
King's Kids CrossFit
King CrossFit is proud to announce that we are now a Kid's CrossFit Certified Gym. All the credit goes to Ryan Montero and Karlie Drexler for there hard work! Stay tuned - more details forthcoming...
King's Kids CrossFit
King CrossFit is proud to announce that we are now a Kid's CrossFit Certified Gym. All the credit goes to Ryan Montero and Karlie Drexler for there hard work! Stay tuned - more details forthcoming...
King's Kids CrossFit
King CrossFit is proud to announce that we are now a Kid's CrossFit Certified Gym. All the credit goes to Ryan Montero and Karlie Drexler for there hard work! Stay tuned - more details forthcoming...
072210 WOD
Warm-up:
500m row
400m run
Shoulder Dislocates
Good Morning
WOD:
60 Overhead Plate Lunge (25/15)
60 Toes-to-bar
60 Kettlebell Swings (53/35)
For Time
Here's a video with Chris Spealler doing a couple of the movements on the plate for today's WOD.
500m row
400m run
Shoulder Dislocates
Good Morning
WOD:
60 Overhead Plate Lunge (25/15)
60 Toes-to-bar
60 Kettlebell Swings (53/35)
For Time
Here's a video with Chris Spealler doing a couple of the movements on the plate for today's WOD.
072210 WOD
Warm-up:
500m row
400m run
Shoulder Dislocates
Good Morning
WOD:
60 Overhead Plate Lunge (25/15)
60 Toes-to-bar
60 Kettlebell Swings (53/35)
For Time
Here's a video with Chris Spealler doing a couple of the movements on the plate for today's WOD.
500m row
400m run
Shoulder Dislocates
Good Morning
WOD:
60 Overhead Plate Lunge (25/15)
60 Toes-to-bar
60 Kettlebell Swings (53/35)
For Time
Here's a video with Chris Spealler doing a couple of the movements on the plate for today's WOD.
072210 WOD
Warm-up:
500m row
400m run
Shoulder Dislocates
Good Morning
WOD:
60 Overhead Plate Lunge (25/15)
60 Toes-to-bar
60 Kettlebell Swings (53/35)
For Time
Here's a video with Chris Spealler doing a couple of the movements on the plate for today's WOD.
500m row
400m run
Shoulder Dislocates
Good Morning
WOD:
60 Overhead Plate Lunge (25/15)
60 Toes-to-bar
60 Kettlebell Swings (53/35)
For Time
Here's a video with Chris Spealler doing a couple of the movements on the plate for today's WOD.
072210 WOD
Warm-up:
500m row
400m run
Shoulder Dislocates
Good Morning
WOD:
60 Overhead Plate Lunge (25/15)
60 Toes-to-bar
60 Kettlebell Swings (53/35)
For Time
Here's a video with Chris Spealler doing a couple of the movements on the plate for today's WOD.
500m row
400m run
Shoulder Dislocates
Good Morning
WOD:
60 Overhead Plate Lunge (25/15)
60 Toes-to-bar
60 Kettlebell Swings (53/35)
For Time
Here's a video with Chris Spealler doing a couple of the movements on the plate for today's WOD.
Wednesday, July 21, 2010
6pm class was nuts!!!
We had close to 30 athletes at the gym for the 6pm class - over 60 total for the day!
Fun little finisher!
Fun little finisher!
6pm class was nuts!!!
We had close to 30 athletes at the gym for the 6pm class - over 60 total for the day!
Fun little finisher!
Fun little finisher!
6pm class was nuts!!!
We had close to 30 athletes at the gym for the 6pm class - over 60 total for the day!
Fun little finisher!
Fun little finisher!
6pm class was nuts!!!
We had close to 30 athletes at the gym for the 6pm class - over 60 total for the day!
Fun little finisher!
Fun little finisher!
072110 WOD
Warm-up:
Finish up your skills worksheet if you haven't already done so.
WOD:
AMRAP in 10 minutes of
6 squat cleans (115/65)
12 Pull-ups
24 Double unders
New Competition: The CrossFit/USA Weightlifting Open : 2010 CrossFit Games
Finish up your skills worksheet if you haven't already done so.
WOD:
AMRAP in 10 minutes of
6 squat cleans (115/65)
12 Pull-ups
24 Double unders
New Competition: The CrossFit/USA Weightlifting Open : 2010 CrossFit Games
072110 WOD
Warm-up:
Finish up your skills worksheet if you haven't already done so.
WOD:
AMRAP in 10 minutes of
6 squat cleans (115/65)
12 Pull-ups
24 Double unders
New Competition: The CrossFit/USA Weightlifting Open : 2010 CrossFit Games
Finish up your skills worksheet if you haven't already done so.
WOD:
AMRAP in 10 minutes of
6 squat cleans (115/65)
12 Pull-ups
24 Double unders
New Competition: The CrossFit/USA Weightlifting Open : 2010 CrossFit Games
072110 WOD
Warm-up:
Finish up your skills worksheet if you haven't already done so.
WOD:
AMRAP in 10 minutes of
6 squat cleans (115/65)
12 Pull-ups
24 Double unders
New Competition: The CrossFit/USA Weightlifting Open : 2010 CrossFit Games
Finish up your skills worksheet if you haven't already done so.
WOD:
AMRAP in 10 minutes of
6 squat cleans (115/65)
12 Pull-ups
24 Double unders
New Competition: The CrossFit/USA Weightlifting Open : 2010 CrossFit Games
072110 WOD
Warm-up:
Finish up your skills worksheet if you haven't already done so.
WOD:
AMRAP in 10 minutes of
6 squat cleans (115/65)
12 Pull-ups
24 Double unders
New Competition: The CrossFit/USA Weightlifting Open : 2010 CrossFit Games
Finish up your skills worksheet if you haven't already done so.
WOD:
AMRAP in 10 minutes of
6 squat cleans (115/65)
12 Pull-ups
24 Double unders
New Competition: The CrossFit/USA Weightlifting Open : 2010 CrossFit Games
Tuesday, July 20, 2010
Awesome Video above and interesting read below...
The CrossFit Games: An Action Sports Investment Opportunity in the Making
Awesome Video above and interesting read below...
The CrossFit Games: An Action Sports Investment Opportunity in the Making
Awesome Video above and interesting read below...
The CrossFit Games: An Action Sports Investment Opportunity in the Making
Awesome Video above and interesting read below...
The CrossFit Games: An Action Sports Investment Opportunity in the Making
550 lbs Deadlift
Troy pulling a personal best of 550 lbs! Muscle-ups next...right Troy? Great job to all King CF athletes who hit PR's on the deadlift, press, bench press and squat!
550 lbs Deadlift
Troy pulling a personal best of 550 lbs! Muscle-ups next...right Troy? Great job to all King CF athletes who hit PR's on the deadlift, press, bench press and squat!
550 lbs Deadlift
Troy pulling a personal best of 550 lbs! Muscle-ups next...right Troy? Great job to all King CF athletes who hit PR's on the deadlift, press, bench press and squat!
550 lbs Deadlift
Troy pulling a personal best of 550 lbs! Muscle-ups next...right Troy? Great job to all King CF athletes who hit PR's on the deadlift, press, bench press and squat!
Marvin's a beast!
Marvin pulling 500 lbs - PR!!!
And he wasn't done for the day...here he goes with his first ever muscle-up (actually second of the day, but it wasn't on video)...
Marvin's a beast!
Marvin pulling 500 lbs - PR!!!
And he wasn't done for the day...here he goes with his first ever muscle-up (actually second of the day, but it wasn't on video)...
Marvin's a beast!
Marvin pulling 500 lbs - PR!!!
And he wasn't done for the day...here he goes with his first ever muscle-up (actually second of the day, but it wasn't on video)...
Marvin's a beast!
Marvin pulling 500 lbs - PR!!!
And he wasn't done for the day...here he goes with his first ever muscle-up (actually second of the day, but it wasn't on video)...
WOD Schedule for the rest of the week...
Today we will be working on the Power Lifts and Olympic Lifts. A short met-con will follow time permitting. As for the rest of the week, we will go back to our normal scheduled WOD's. Please wrap up your skill testing during the warm-up before class or after class.
-King CrossFit
-King CrossFit
WOD Schedule for the rest of the week...
Today we will be working on the Power Lifts and Olympic Lifts. A short met-con will follow time permitting. As for the rest of the week, we will go back to our normal scheduled WOD's. Please wrap up your skill testing during the warm-up before class or after class.
-King CrossFit
-King CrossFit
WOD Schedule for the rest of the week...
Today we will be working on the Power Lifts and Olympic Lifts. A short met-con will follow time permitting. As for the rest of the week, we will go back to our normal scheduled WOD's. Please wrap up your skill testing during the warm-up before class or after class.
-King CrossFit
-King CrossFit
WOD Schedule for the rest of the week...
Today we will be working on the Power Lifts and Olympic Lifts. A short met-con will follow time permitting. As for the rest of the week, we will go back to our normal scheduled WOD's. Please wrap up your skill testing during the warm-up before class or after class.
-King CrossFit
-King CrossFit
Sunday, July 18, 2010
Skill Testing Part II
As you can see from the schedule above, we will be doing skill testing in lieu of the regularly schedule WOD's. For our newer members please ask any one of the trainers for a copy of the skill worksheet or you can download a copy here. This time can also be used for open gym. You can also gather a group of athletes and do a missed WOD, named WOD or a WOD of your choice as long as you don't interfere with those who are skill testing.
Remember, the skill testing is a huge factor in determining the winners of the Summer Challenge. And the by the way, you guys have been doing an awesome job keeping up with your nutrition journals.
Remember, the skill testing is a huge factor in determining the winners of the Summer Challenge. And the by the way, you guys have been doing an awesome job keeping up with your nutrition journals.
Skill Testing Part II
As you can see from the schedule above, we will be doing skill testing in lieu of the regularly schedule WOD's. For our newer members please ask any one of the trainers for a copy of the skill worksheet or you can download a copy here. This time can also be used for open gym. You can also gather a group of athletes and do a missed WOD, named WOD or a WOD of your choice as long as you don't interfere with those who are skill testing.
Remember, the skill testing is a huge factor in determining the winners of the Summer Challenge. And the by the way, you guys have been doing an awesome job keeping up with your nutrition journals.
Remember, the skill testing is a huge factor in determining the winners of the Summer Challenge. And the by the way, you guys have been doing an awesome job keeping up with your nutrition journals.
Skill Testing Part II
As you can see from the schedule above, we will be doing skill testing in lieu of the regularly schedule WOD's. For our newer members please ask any one of the trainers for a copy of the skill worksheet or you can download a copy here. This time can also be used for open gym. You can also gather a group of athletes and do a missed WOD, named WOD or a WOD of your choice as long as you don't interfere with those who are skill testing.
Remember, the skill testing is a huge factor in determining the winners of the Summer Challenge. And the by the way, you guys have been doing an awesome job keeping up with your nutrition journals.
Remember, the skill testing is a huge factor in determining the winners of the Summer Challenge. And the by the way, you guys have been doing an awesome job keeping up with your nutrition journals.
Skill Testing Part II
As you can see from the schedule above, we will be doing skill testing in lieu of the regularly schedule WOD's. For our newer members please ask any one of the trainers for a copy of the skill worksheet or you can download a copy here. This time can also be used for open gym. You can also gather a group of athletes and do a missed WOD, named WOD or a WOD of your choice as long as you don't interfere with those who are skill testing.
Remember, the skill testing is a huge factor in determining the winners of the Summer Challenge. And the by the way, you guys have been doing an awesome job keeping up with your nutrition journals.
Remember, the skill testing is a huge factor in determining the winners of the Summer Challenge. And the by the way, you guys have been doing an awesome job keeping up with your nutrition journals.
Saturday, July 17, 2010
Happy Birthday to ME!
No burpees for me suckas! OK, maybe when I get back.
Warm up:
3 Rounds of:
20 good mornings
20 mountain climbers
20 push ups
WOD:
20 minute AMRAP
- 200m SPRINT
- 25 sit ups
Warm up:
3 Rounds of:
20 good mornings
20 mountain climbers
20 push ups
WOD:
20 minute AMRAP
- 200m SPRINT
- 25 sit ups
Happy Birthday to ME!
No burpees for me suckas! OK, maybe when I get back.
Warm up:
3 Rounds of:
20 good mornings
20 mountain climbers
20 push ups
WOD:
20 minute AMRAP
- 200m SPRINT
- 25 sit ups
Warm up:
3 Rounds of:
20 good mornings
20 mountain climbers
20 push ups
WOD:
20 minute AMRAP
- 200m SPRINT
- 25 sit ups
Happy Birthday to ME!
No burpees for me suckas! OK, maybe when I get back.
Warm up:
3 Rounds of:
20 good mornings
20 mountain climbers
20 push ups
WOD:
20 minute AMRAP
- 200m SPRINT
- 25 sit ups
Warm up:
3 Rounds of:
20 good mornings
20 mountain climbers
20 push ups
WOD:
20 minute AMRAP
- 200m SPRINT
- 25 sit ups
Happy Birthday to ME!
No burpees for me suckas! OK, maybe when I get back.
Warm up:
3 Rounds of:
20 good mornings
20 mountain climbers
20 push ups
WOD:
20 minute AMRAP
- 200m SPRINT
- 25 sit ups
Warm up:
3 Rounds of:
20 good mornings
20 mountain climbers
20 push ups
WOD:
20 minute AMRAP
- 200m SPRINT
- 25 sit ups
Friday, July 16, 2010
07/16/10
T.G.I.F
Warm Up:
10 Box Jumps
10 Knees to Elbows
10 PVC Overhead Squats
3 Rounds
WOD: "Helen"
400 meter run
21 Kettlebell Swings (53lb/35lb)
12 Pull Ups
3 rounds for Time
3,2,1 Go!!!
Warm Up:
10 Box Jumps
10 Knees to Elbows
10 PVC Overhead Squats
3 Rounds
WOD: "Helen"
400 meter run
21 Kettlebell Swings (53lb/35lb)
12 Pull Ups
3 rounds for Time
3,2,1 Go!!!
07/16/10
T.G.I.F
Warm Up:
10 Box Jumps
10 Knees to Elbows
10 PVC Overhead Squats
3 Rounds
WOD: "Helen"
400 meter run
21 Kettlebell Swings (53lb/35lb)
12 Pull Ups
3 rounds for Time
3,2,1 Go!!!
Warm Up:
10 Box Jumps
10 Knees to Elbows
10 PVC Overhead Squats
3 Rounds
WOD: "Helen"
400 meter run
21 Kettlebell Swings (53lb/35lb)
12 Pull Ups
3 rounds for Time
3,2,1 Go!!!
07/16/10
T.G.I.F
Warm Up:
10 Box Jumps
10 Knees to Elbows
10 PVC Overhead Squats
3 Rounds
WOD: "Helen"
400 meter run
21 Kettlebell Swings (53lb/35lb)
12 Pull Ups
3 rounds for Time
3,2,1 Go!!!
Warm Up:
10 Box Jumps
10 Knees to Elbows
10 PVC Overhead Squats
3 Rounds
WOD: "Helen"
400 meter run
21 Kettlebell Swings (53lb/35lb)
12 Pull Ups
3 rounds for Time
3,2,1 Go!!!
07/16/10
T.G.I.F
Warm Up:
10 Box Jumps
10 Knees to Elbows
10 PVC Overhead Squats
3 Rounds
WOD: "Helen"
400 meter run
21 Kettlebell Swings (53lb/35lb)
12 Pull Ups
3 rounds for Time
3,2,1 Go!!!
Warm Up:
10 Box Jumps
10 Knees to Elbows
10 PVC Overhead Squats
3 Rounds
WOD: "Helen"
400 meter run
21 Kettlebell Swings (53lb/35lb)
12 Pull Ups
3 rounds for Time
3,2,1 Go!!!
Thursday, July 15, 2010
Lets Gamble
Warm Up
3 rounds of
10 Squats
10 Lunges
10 Jumping Lunges
10 Jumping Squats
WOD
“BLACK JACK”
Each Pair = 21
For time:
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Up
17 Push-Ups, 4 Sit-Ups
16 Push-Ups, 5 Sit-Ups
15 Push-Ups, 6 Sit-Ups
14 Push-Ups, 7 Sit-Ups
13 Push-Ups, 8 Sit-Ups
12 Push-Ups, 9 Sit-Ups
11 Push-Ups, 10 Sit-Ups
10 Push-Ups, 11 Sit-Ups
9 Push-Ups, 12 Sit-Ups
8 Push-Ups, 13 Sit-Ups
7 Push-Ups, 14 Sit-Ups
6 Push-Ups, 15 Sit-Ups
5 Push-Ups, 16 Sit-Ups
4 Push-Ups, 17 Sit-Ups
3 Push-Ups, 18 Sit-Ups
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
3 rounds of
10 Squats
10 Lunges
10 Jumping Lunges
10 Jumping Squats
WOD
“BLACK JACK”
Each Pair = 21
For time:
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Up
17 Push-Ups, 4 Sit-Ups
16 Push-Ups, 5 Sit-Ups
15 Push-Ups, 6 Sit-Ups
14 Push-Ups, 7 Sit-Ups
13 Push-Ups, 8 Sit-Ups
12 Push-Ups, 9 Sit-Ups
11 Push-Ups, 10 Sit-Ups
10 Push-Ups, 11 Sit-Ups
9 Push-Ups, 12 Sit-Ups
8 Push-Ups, 13 Sit-Ups
7 Push-Ups, 14 Sit-Ups
6 Push-Ups, 15 Sit-Ups
5 Push-Ups, 16 Sit-Ups
4 Push-Ups, 17 Sit-Ups
3 Push-Ups, 18 Sit-Ups
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
Lets Gamble
Warm Up
3 rounds of
10 Squats
10 Lunges
10 Jumping Lunges
10 Jumping Squats
WOD
“BLACK JACK”
Each Pair = 21
For time:
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Up
17 Push-Ups, 4 Sit-Ups
16 Push-Ups, 5 Sit-Ups
15 Push-Ups, 6 Sit-Ups
14 Push-Ups, 7 Sit-Ups
13 Push-Ups, 8 Sit-Ups
12 Push-Ups, 9 Sit-Ups
11 Push-Ups, 10 Sit-Ups
10 Push-Ups, 11 Sit-Ups
9 Push-Ups, 12 Sit-Ups
8 Push-Ups, 13 Sit-Ups
7 Push-Ups, 14 Sit-Ups
6 Push-Ups, 15 Sit-Ups
5 Push-Ups, 16 Sit-Ups
4 Push-Ups, 17 Sit-Ups
3 Push-Ups, 18 Sit-Ups
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
3 rounds of
10 Squats
10 Lunges
10 Jumping Lunges
10 Jumping Squats
WOD
“BLACK JACK”
Each Pair = 21
For time:
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Up
17 Push-Ups, 4 Sit-Ups
16 Push-Ups, 5 Sit-Ups
15 Push-Ups, 6 Sit-Ups
14 Push-Ups, 7 Sit-Ups
13 Push-Ups, 8 Sit-Ups
12 Push-Ups, 9 Sit-Ups
11 Push-Ups, 10 Sit-Ups
10 Push-Ups, 11 Sit-Ups
9 Push-Ups, 12 Sit-Ups
8 Push-Ups, 13 Sit-Ups
7 Push-Ups, 14 Sit-Ups
6 Push-Ups, 15 Sit-Ups
5 Push-Ups, 16 Sit-Ups
4 Push-Ups, 17 Sit-Ups
3 Push-Ups, 18 Sit-Ups
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
Lets Gamble
Warm Up
3 rounds of
10 Squats
10 Lunges
10 Jumping Lunges
10 Jumping Squats
WOD
“BLACK JACK”
Each Pair = 21
For time:
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Up
17 Push-Ups, 4 Sit-Ups
16 Push-Ups, 5 Sit-Ups
15 Push-Ups, 6 Sit-Ups
14 Push-Ups, 7 Sit-Ups
13 Push-Ups, 8 Sit-Ups
12 Push-Ups, 9 Sit-Ups
11 Push-Ups, 10 Sit-Ups
10 Push-Ups, 11 Sit-Ups
9 Push-Ups, 12 Sit-Ups
8 Push-Ups, 13 Sit-Ups
7 Push-Ups, 14 Sit-Ups
6 Push-Ups, 15 Sit-Ups
5 Push-Ups, 16 Sit-Ups
4 Push-Ups, 17 Sit-Ups
3 Push-Ups, 18 Sit-Ups
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
3 rounds of
10 Squats
10 Lunges
10 Jumping Lunges
10 Jumping Squats
WOD
“BLACK JACK”
Each Pair = 21
For time:
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Up
17 Push-Ups, 4 Sit-Ups
16 Push-Ups, 5 Sit-Ups
15 Push-Ups, 6 Sit-Ups
14 Push-Ups, 7 Sit-Ups
13 Push-Ups, 8 Sit-Ups
12 Push-Ups, 9 Sit-Ups
11 Push-Ups, 10 Sit-Ups
10 Push-Ups, 11 Sit-Ups
9 Push-Ups, 12 Sit-Ups
8 Push-Ups, 13 Sit-Ups
7 Push-Ups, 14 Sit-Ups
6 Push-Ups, 15 Sit-Ups
5 Push-Ups, 16 Sit-Ups
4 Push-Ups, 17 Sit-Ups
3 Push-Ups, 18 Sit-Ups
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
Lets Gamble
Warm Up
3 rounds of
10 Squats
10 Lunges
10 Jumping Lunges
10 Jumping Squats
WOD
“BLACK JACK”
Each Pair = 21
For time:
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Up
17 Push-Ups, 4 Sit-Ups
16 Push-Ups, 5 Sit-Ups
15 Push-Ups, 6 Sit-Ups
14 Push-Ups, 7 Sit-Ups
13 Push-Ups, 8 Sit-Ups
12 Push-Ups, 9 Sit-Ups
11 Push-Ups, 10 Sit-Ups
10 Push-Ups, 11 Sit-Ups
9 Push-Ups, 12 Sit-Ups
8 Push-Ups, 13 Sit-Ups
7 Push-Ups, 14 Sit-Ups
6 Push-Ups, 15 Sit-Ups
5 Push-Ups, 16 Sit-Ups
4 Push-Ups, 17 Sit-Ups
3 Push-Ups, 18 Sit-Ups
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
3 rounds of
10 Squats
10 Lunges
10 Jumping Lunges
10 Jumping Squats
WOD
“BLACK JACK”
Each Pair = 21
For time:
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Up
17 Push-Ups, 4 Sit-Ups
16 Push-Ups, 5 Sit-Ups
15 Push-Ups, 6 Sit-Ups
14 Push-Ups, 7 Sit-Ups
13 Push-Ups, 8 Sit-Ups
12 Push-Ups, 9 Sit-Ups
11 Push-Ups, 10 Sit-Ups
10 Push-Ups, 11 Sit-Ups
9 Push-Ups, 12 Sit-Ups
8 Push-Ups, 13 Sit-Ups
7 Push-Ups, 14 Sit-Ups
6 Push-Ups, 15 Sit-Ups
5 Push-Ups, 16 Sit-Ups
4 Push-Ups, 17 Sit-Ups
3 Push-Ups, 18 Sit-Ups
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
Wednesday, July 14, 2010
071410 WOD
Warm-up:
1 mile run
WOD:
3 rounds for time of
75 double-unders
12 deadlifts (bodyweight)
21 box jumps (m:24/w:20)
The workout above is a modified version of "Christine"
performed in this video by Pat Barber
1 mile run
WOD:
3 rounds for time of
75 double-unders
12 deadlifts (bodyweight)
21 box jumps (m:24/w:20)
The workout above is a modified version of "Christine"
performed in this video by Pat Barber
071410 WOD
Warm-up:
1 mile run
WOD:
3 rounds for time of
75 double-unders
12 deadlifts (bodyweight)
21 box jumps (m:24/w:20)
The workout above is a modified version of "Christine"
performed in this video by Pat Barber
1 mile run
WOD:
3 rounds for time of
75 double-unders
12 deadlifts (bodyweight)
21 box jumps (m:24/w:20)
The workout above is a modified version of "Christine"
performed in this video by Pat Barber
071410 WOD
Warm-up:
1 mile run
WOD:
3 rounds for time of
75 double-unders
12 deadlifts (bodyweight)
21 box jumps (m:24/w:20)
The workout above is a modified version of "Christine"
performed in this video by Pat Barber
1 mile run
WOD:
3 rounds for time of
75 double-unders
12 deadlifts (bodyweight)
21 box jumps (m:24/w:20)
The workout above is a modified version of "Christine"
performed in this video by Pat Barber
071410 WOD
Warm-up:
1 mile run
WOD:
3 rounds for time of
75 double-unders
12 deadlifts (bodyweight)
21 box jumps (m:24/w:20)
The workout above is a modified version of "Christine"
performed in this video by Pat Barber
1 mile run
WOD:
3 rounds for time of
75 double-unders
12 deadlifts (bodyweight)
21 box jumps (m:24/w:20)
The workout above is a modified version of "Christine"
performed in this video by Pat Barber
Tuesday, July 13, 2010
Tuesday
WARM UP
3 rounds of:
30 knee high toe touch
20 good mornings
10 box jumps
WOD: 3 Rounds of 'BASELINE'
400m run
40 air squats
30 sit ups
20 push ups
10 pull ups (strict is possible)
3 rounds of:
30 knee high toe touch
20 good mornings
10 box jumps
WOD: 3 Rounds of 'BASELINE'
400m run
40 air squats
30 sit ups
20 push ups
10 pull ups (strict is possible)
Tuesday
WARM UP
3 rounds of:
30 knee high toe touch
20 good mornings
10 box jumps
WOD: 3 Rounds of 'BASELINE'
400m run
40 air squats
30 sit ups
20 push ups
10 pull ups (strict is possible)
3 rounds of:
30 knee high toe touch
20 good mornings
10 box jumps
WOD: 3 Rounds of 'BASELINE'
400m run
40 air squats
30 sit ups
20 push ups
10 pull ups (strict is possible)
Tuesday
WARM UP
3 rounds of:
30 knee high toe touch
20 good mornings
10 box jumps
WOD: 3 Rounds of 'BASELINE'
400m run
40 air squats
30 sit ups
20 push ups
10 pull ups (strict is possible)
3 rounds of:
30 knee high toe touch
20 good mornings
10 box jumps
WOD: 3 Rounds of 'BASELINE'
400m run
40 air squats
30 sit ups
20 push ups
10 pull ups (strict is possible)
Tuesday
WARM UP
3 rounds of:
30 knee high toe touch
20 good mornings
10 box jumps
WOD: 3 Rounds of 'BASELINE'
400m run
40 air squats
30 sit ups
20 push ups
10 pull ups (strict is possible)
3 rounds of:
30 knee high toe touch
20 good mornings
10 box jumps
WOD: 3 Rounds of 'BASELINE'
400m run
40 air squats
30 sit ups
20 push ups
10 pull ups (strict is possible)
Monday, July 12, 2010
Monday's WOD
07/12/10
Skill Practice-
Muscle Up
Overhead Squat
Hand Stand Push-Ups
etc...
WOD:
7 Hanging Power Cleans
7 Thrusters
7 Sumo-High Dead Pull
(95lb M/65lb W)
7 Rounds for Time
3,2,1 Go!!!!
Skill Practice-
Muscle Up
Overhead Squat
Hand Stand Push-Ups
etc...
WOD:
7 Hanging Power Cleans
7 Thrusters
7 Sumo-High Dead Pull
(95lb M/65lb W)
7 Rounds for Time
3,2,1 Go!!!!
Monday's WOD
07/12/10
Skill Practice-
Muscle Up
Overhead Squat
Hand Stand Push-Ups
etc...
WOD:
7 Hanging Power Cleans
7 Thrusters
7 Sumo-High Dead Pull
(95lb M/65lb W)
7 Rounds for Time
3,2,1 Go!!!!
Skill Practice-
Muscle Up
Overhead Squat
Hand Stand Push-Ups
etc...
WOD:
7 Hanging Power Cleans
7 Thrusters
7 Sumo-High Dead Pull
(95lb M/65lb W)
7 Rounds for Time
3,2,1 Go!!!!
Monday's WOD
07/12/10
Skill Practice-
Muscle Up
Overhead Squat
Hand Stand Push-Ups
etc...
WOD:
7 Hanging Power Cleans
7 Thrusters
7 Sumo-High Dead Pull
(95lb M/65lb W)
7 Rounds for Time
3,2,1 Go!!!!
Skill Practice-
Muscle Up
Overhead Squat
Hand Stand Push-Ups
etc...
WOD:
7 Hanging Power Cleans
7 Thrusters
7 Sumo-High Dead Pull
(95lb M/65lb W)
7 Rounds for Time
3,2,1 Go!!!!
Monday's WOD
07/12/10
Skill Practice-
Muscle Up
Overhead Squat
Hand Stand Push-Ups
etc...
WOD:
7 Hanging Power Cleans
7 Thrusters
7 Sumo-High Dead Pull
(95lb M/65lb W)
7 Rounds for Time
3,2,1 Go!!!!
Skill Practice-
Muscle Up
Overhead Squat
Hand Stand Push-Ups
etc...
WOD:
7 Hanging Power Cleans
7 Thrusters
7 Sumo-High Dead Pull
(95lb M/65lb W)
7 Rounds for Time
3,2,1 Go!!!!
Saturday, July 10, 2010
071010
Warm Up
2 Rounds of
10 PVC Pass Throughs
10 PVC OH Squats
10 PVC OH Lunges
10 Burpees
WOD
Team Relay - 2-3 Person Teams
5 Rounds Each Person
20 Air Squats
120m SPRINT!!!! (aprox. from the driveway to the stop sign)
25 Push Ups
120m SPRINT!!!! (back to the driveway)
Tag your partner
Keep alternating till each of you completes 5 rounds each
2 Rounds of
10 PVC Pass Throughs
10 PVC OH Squats
10 PVC OH Lunges
10 Burpees
WOD
Team Relay - 2-3 Person Teams
5 Rounds Each Person
20 Air Squats
120m SPRINT!!!! (aprox. from the driveway to the stop sign)
25 Push Ups
120m SPRINT!!!! (back to the driveway)
Tag your partner
Keep alternating till each of you completes 5 rounds each
071010
Warm Up
2 Rounds of
10 PVC Pass Throughs
10 PVC OH Squats
10 PVC OH Lunges
10 Burpees
WOD
Team Relay - 2-3 Person Teams
5 Rounds Each Person
20 Air Squats
120m SPRINT!!!! (aprox. from the driveway to the stop sign)
25 Push Ups
120m SPRINT!!!! (back to the driveway)
Tag your partner
Keep alternating till each of you completes 5 rounds each
2 Rounds of
10 PVC Pass Throughs
10 PVC OH Squats
10 PVC OH Lunges
10 Burpees
WOD
Team Relay - 2-3 Person Teams
5 Rounds Each Person
20 Air Squats
120m SPRINT!!!! (aprox. from the driveway to the stop sign)
25 Push Ups
120m SPRINT!!!! (back to the driveway)
Tag your partner
Keep alternating till each of you completes 5 rounds each
071010
Warm Up
2 Rounds of
10 PVC Pass Throughs
10 PVC OH Squats
10 PVC OH Lunges
10 Burpees
WOD
Team Relay - 2-3 Person Teams
5 Rounds Each Person
20 Air Squats
120m SPRINT!!!! (aprox. from the driveway to the stop sign)
25 Push Ups
120m SPRINT!!!! (back to the driveway)
Tag your partner
Keep alternating till each of you completes 5 rounds each
2 Rounds of
10 PVC Pass Throughs
10 PVC OH Squats
10 PVC OH Lunges
10 Burpees
WOD
Team Relay - 2-3 Person Teams
5 Rounds Each Person
20 Air Squats
120m SPRINT!!!! (aprox. from the driveway to the stop sign)
25 Push Ups
120m SPRINT!!!! (back to the driveway)
Tag your partner
Keep alternating till each of you completes 5 rounds each
071010
Warm Up
2 Rounds of
10 PVC Pass Throughs
10 PVC OH Squats
10 PVC OH Lunges
10 Burpees
WOD
Team Relay - 2-3 Person Teams
5 Rounds Each Person
20 Air Squats
120m SPRINT!!!! (aprox. from the driveway to the stop sign)
25 Push Ups
120m SPRINT!!!! (back to the driveway)
Tag your partner
Keep alternating till each of you completes 5 rounds each
2 Rounds of
10 PVC Pass Throughs
10 PVC OH Squats
10 PVC OH Lunges
10 Burpees
WOD
Team Relay - 2-3 Person Teams
5 Rounds Each Person
20 Air Squats
120m SPRINT!!!! (aprox. from the driveway to the stop sign)
25 Push Ups
120m SPRINT!!!! (back to the driveway)
Tag your partner
Keep alternating till each of you completes 5 rounds each
Friday, July 9, 2010
070910 WOD
Warm-up:
1 mile run or 1600m row
WOD:
"Death by Kettlebell Swing"
On the first minute do 1 KB swing, on the 2nd minute do 2, etc continuing on until you cannot complete the number of reps within the minute. Your score is the highest number/minute completed. Men's weight is 24kg, women's is 16kg.
1 mile run or 1600m row
WOD:
"Death by Kettlebell Swing"
On the first minute do 1 KB swing, on the 2nd minute do 2, etc continuing on until you cannot complete the number of reps within the minute. Your score is the highest number/minute completed. Men's weight is 24kg, women's is 16kg.
070910 WOD
Warm-up:
1 mile run or 1600m row
WOD:
"Death by Kettlebell Swing"
On the first minute do 1 KB swing, on the 2nd minute do 2, etc continuing on until you cannot complete the number of reps within the minute. Your score is the highest number/minute completed. Men's weight is 24kg, women's is 16kg.
1 mile run or 1600m row
WOD:
"Death by Kettlebell Swing"
On the first minute do 1 KB swing, on the 2nd minute do 2, etc continuing on until you cannot complete the number of reps within the minute. Your score is the highest number/minute completed. Men's weight is 24kg, women's is 16kg.
070910 WOD
Warm-up:
1 mile run or 1600m row
WOD:
"Death by Kettlebell Swing"
On the first minute do 1 KB swing, on the 2nd minute do 2, etc continuing on until you cannot complete the number of reps within the minute. Your score is the highest number/minute completed. Men's weight is 24kg, women's is 16kg.
1 mile run or 1600m row
WOD:
"Death by Kettlebell Swing"
On the first minute do 1 KB swing, on the 2nd minute do 2, etc continuing on until you cannot complete the number of reps within the minute. Your score is the highest number/minute completed. Men's weight is 24kg, women's is 16kg.
070910 WOD
Warm-up:
1 mile run or 1600m row
WOD:
"Death by Kettlebell Swing"
On the first minute do 1 KB swing, on the 2nd minute do 2, etc continuing on until you cannot complete the number of reps within the minute. Your score is the highest number/minute completed. Men's weight is 24kg, women's is 16kg.
1 mile run or 1600m row
WOD:
"Death by Kettlebell Swing"
On the first minute do 1 KB swing, on the 2nd minute do 2, etc continuing on until you cannot complete the number of reps within the minute. Your score is the highest number/minute completed. Men's weight is 24kg, women's is 16kg.
Thursday, July 8, 2010
CONGRATULATIONS
BIG congrats to Daddy MARK and Mommy JO Tamola on your newest addition. Please congratulate Mark when yo see him at the box. Baby Julia Rose Tamola born on July 5th, 2010, 6.13lbs, and 18.5" long.
CONGRATULATIONS
BIG congrats to Daddy MARK and Mommy JO Tamola on your newest addition. Please congratulate Mark when yo see him at the box. Baby Julia Rose Tamola born on July 5th, 2010, 6.13lbs, and 18.5" long.
CONGRATULATIONS
BIG congrats to Daddy MARK and Mommy JO Tamola on your newest addition. Please congratulate Mark when yo see him at the box. Baby Julia Rose Tamola born on July 5th, 2010, 6.13lbs, and 18.5" long.
CONGRATULATIONS
BIG congrats to Daddy MARK and Mommy JO Tamola on your newest addition. Please congratulate Mark when yo see him at the box. Baby Julia Rose Tamola born on July 5th, 2010, 6.13lbs, and 18.5" long.
Thursday WOD
WARM UP:
3 rounds of
- 25 double unders
- 25 ab mat sit ups
- 25 push ups
WOD: "NICOLE"
20 minute AMRAP
- 400m run
- max rep pull ups
3 rounds of
- 25 double unders
- 25 ab mat sit ups
- 25 push ups
WOD: "NICOLE"
20 minute AMRAP
- 400m run
- max rep pull ups
Thursday WOD
WARM UP:
3 rounds of
- 25 double unders
- 25 ab mat sit ups
- 25 push ups
WOD: "NICOLE"
20 minute AMRAP
- 400m run
- max rep pull ups
3 rounds of
- 25 double unders
- 25 ab mat sit ups
- 25 push ups
WOD: "NICOLE"
20 minute AMRAP
- 400m run
- max rep pull ups
Thursday WOD
WARM UP:
3 rounds of
- 25 double unders
- 25 ab mat sit ups
- 25 push ups
WOD: "NICOLE"
20 minute AMRAP
- 400m run
- max rep pull ups
3 rounds of
- 25 double unders
- 25 ab mat sit ups
- 25 push ups
WOD: "NICOLE"
20 minute AMRAP
- 400m run
- max rep pull ups
Thursday WOD
WARM UP:
3 rounds of
- 25 double unders
- 25 ab mat sit ups
- 25 push ups
WOD: "NICOLE"
20 minute AMRAP
- 400m run
- max rep pull ups
3 rounds of
- 25 double unders
- 25 ab mat sit ups
- 25 push ups
WOD: "NICOLE"
20 minute AMRAP
- 400m run
- max rep pull ups
Wednesday, July 7, 2010
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