SATURDAY – 090711
4 Rounds for time.
Run 250 meters
21 Burpee Box Jumps
21 Sit ups
Post time to comments.
Force, Distance, and Time by Greg Glassman
done
(courtesy of www.crossfit.com)
2009 CrossFit Games Affiliate Competition Day 1
done
(courtesy of www.crossfit.com)
FRIDAY – 090710
TEAM WOD
2 Rounds for time
Run 400 meters
then
10 Rounds of: (each partner must complete 5 rounds)
5 Handstand Push ups
10 One-legged Squats
15 KB Swings (55/35)
Partners must run 400 meters together before starting triplet.
Post times to comments.
THE TIME IS NOW: The 2009 CrossFit Games – Aromas, CA.
CrossFit by Overload arrives at the Games
done
(courtesy of www.crossfit.com)
Grace movin’ on up to rx’d weight for Fran!
THURSDAY – 090709
“Fran”
21-15-9
95 lb. Thrusters
Pull ups
Post time to comments.
Nice height Brian. Next time, we’re sticking to the green bands.
Richie, one of our newest and youngest CrossFitters.
Chris Spealler – 106 Consecutive Pull-ups
done
(courtesy of www.crossfit.com)
WEDNESDAY – 090708
Alternating Double Tabata
KB Swings (55/35)
Pull ups
Post totals to comments.
Alternating Double Tabata Mashup
done
(courtesy of www.crossfit.com)
8:30AM CLASS
Silvia: 260
Mindy: 165
Ileana: 167
Barbie: 178
Jenny: 143
Jess: 91
Heather: 153
Grace: 153
Farrah: 111
Greg: 147
Darrell: 119
Daniel: 193
5:30PM CLASS
Bryan: 138
Greg: 145
Skippy: 160
Chris M: 103
Kristina: 127
Katherine: 160
Brittnie: 121
Dawn: 167
Dylan: 180
Isis: 147
Sophie: 92
Maureen: 83
Lindsey: 101
Sue: 144
Robyn: 113
Maria: 93
6:30PM CLASS
Rahel: 153
Mirella: 66
Zach: 145
Albert: 139
Patricia: 137
Jessica: 116
7:30PM CLASS
Sabrina: 142
Philip: 141
Richie: 167
Jon: 122
Drew L: 123
Daniela: 118
Bobby: 79
Brian G: 161
Chris: 75
Hans: 120
Mirella
TUESDAY – 090707
“Griff”
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
First posted 9 June 2008
Felipe visits us from CrossFit The Woodlands. Thanks for stopping by brother. Great butterfly kip.
Excellent height Nicole. I think we might have to change you to a green band….
10:30AM CLASS
Sabrina: 17:45
Daniel: 14:55
6:45PM CLASS
Sabrina: 16:40
Mirella: 22:48
Skippy: 12:23
Marianne W: 16:16
Yolanda: 18:25
Lead: 24:04
Drew: 13:40
Rahel: 17:49
Sophie: 22:18
Jenny: 21:05
Maria: 17:46
7:15PM CLASS
Jim: 21:14
Brian G: 19:09
Elaine: DNF
Philip: 14:51
Jessica: (400/400): 13:39
Nicole: 20:10
Patricia (400/400): 15:34
Daniela: 16:46
Tatiana: 19:15
Brian R: 15:37
Lindsey: 15:53
Adrian: 18:57
MONDAY – 090706
10 Rounds for time.
10 Med Ball Cleans (20/12)
10 Box Jumps (24″)
Post time to comments.
Jacinto Bonilla – CrossFit Journal Preview
done
(courtesy of www.crossfit.com)
6AM CLASS
Andrew (rxd): 14:26
Gary (20/24″ SU): 14:29
8:30AM CLASS
Susie (6/20 SU): 18:01
Grace (rxd): 17:56
Jessica (8/20 SU): 17:59
Jenny (8/20SU): 17:54
Mindy (10/16SU): 17:48
Ileana (4/16SU): 17:30
Farrah (rxd): 15:22
Greg (rxd): 17:45
Daniel (15/16): 26:31
Chris V (20/16): 16:18
Silvia (10/16): 17:13
5:30PM CLASS
Maureen (6/SU): 10:07
Greg (rxd): 13:07
Mariaane W (rxd): 13:52
Isis (6/16): 10:57
Kat (8/16): 10:57
Yolanda (10/16): 15:06
Kristina (8/16): 10:57
Skippy (rxd): 10:38
Gab (rxd): 10:44
Forrest (rxd): 10:10
Daniel (rxd): 12:30
Lead (20/16): 15:20
Sue (8/16SU): 14:09
6:30PM CLASS
Andrew (rxd): 13:07
Mirella (6/SU): 13:34
Lauren (rxd): 21:09
Philip (rxd): 16:45
Sophie (8/SU): 17:07
Brittanie (8/SU): 17:07
Jessica (10/SU): 16:19
Patricia (8/SU): 16:02
7:30PM CLASS
Maynor (rxd): 19:25
Hans (rxd): 18:48
Jackie (rxd): 19:20
Maria (14/20): 15:16
Tatiana (10/20SU): 16:15
Elaine (6/16SU): 16:52
Daniela (10/16): 16:15
Adrian (rxd): 19:55
Chris (rxd): 19:25
SATURDAY – 090704
HAPPY 4TH OF JULY!!!!
Complete as many round as possible in 20 minutes of:
5 Slapping Push ups
10 Sit ups
15 Squats
Post total rounds completed to comments
THERE WILL BE NO CLASSES HELD THIS WEEKEND.
2009 Limited Edition 4th of July T-shirt
MENS
WOMENS
www.crossfitstore.com
FRIDAY – 090703
Team WOD
Teams of 4
5 Rounds for time.
Run 250 meters
100 Pull ups
100 Ring Dips
Run 250 meters
Only one person is working at one time and you can’t move to the next exercise until everyone completes the prescribed reps for that movement and run.
Post time to comments.
“Randy” by LAPD SWAT
done
(courtesy of www.crossfit.com)
THURSDAY – 090702
“Annie”
50-40-30-20-10
Double Unders
Sit ups
Post time to comments.
You thought our 5k was hard?
Sturgis Falls 5k – Cedar Falls, Iowa - Cedar Valley CrossFit
(courtesy of www.crossfit.com)
“Tillman” – CrossFit Football
Omaha Ricky
done
(courtesy of www.crossfit.com)
WEDNESDAY – 090701
Run 5k
Post time to comments.
2009 CrossFit Games Dirty South Regional Qualifier
Grace: 27:39
Chris D: 28:50
Zeus: 25:53
Andrew: 21:08
Drew: 21:34
Bryan: 29:07
Douglas: 41:15
Kat: 32:07
Isis: 38:33
Marianne W: 27:22
Sabrina: 28:14
Lucie: 42:03
Lead: 34:33
Tatiana: 31:05
Rahel: 29:40
Jim: 40:09
Adrian: 29:07
Hans: 24:56
Philip: 24:39
Daniela: 25:02
Jessica (5k Row)
Maria: 30:03
Jackie (5k Row)
Patricia: 36:43
TUESDAY – 090630
“Nicole”
Complete as many rounds in 20 minutes of:
Run 400 meters
Max Pull ups
Post rounds completed to comments.
MONDAY – 090629
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast. Post time to completion and loads to comments.
Final Results from CrossFit 305’s “Fittest Challenge 2″
Heat 1
1. Tina M. 116 (amrap-89, 6 p up, 8 du 80 su, 9 brp) 25#,knee, grn, su
2. Kevin 113 (amrap-70, 23 p up, 100 su, 10 brp)
3. Rich X. 105 (amrap-63, 25 p up, 24 du, 11 brp)
4. Drew R. 131.5 (amrap-81, 31 p up, 33 du, 11 brp)
5. Andrew P. 103 (amrap-71, 15 p up, 24 du, 11brp)
Heat 2
1. Jaime 88.35 (amrap-70, 9 p up, 77 su, 6 brp) 45#, grn, su
2. Daniel S. 113.75(amrap-78, 16 p up, 35 du, 8 brp)
3. Steve L. 116 (amrap-84, 15 p up, 28 du, 8 brp)
4. Chris H. 170 (amrap-90, 40 p up, 80 du, 20 brp)
5. Maynor 90 (amrap-56, 20 p up, 24 du, 8 brp)
Heat 3
1. Maria 122 (amrap-72, 23 p up, 52 du, 14 brp) kn. ch. slp. push
2. Angela 135.5 (amrap-88, 18 p up, 70 du, 12 brp)
3. Alex 155.75 (amrap-98, 30 p up, 43 du, 17 brp)
4. Joe D. 136 (amrap-98, 10 p up, 56 du, 14 brp)
5. Jason W. 99.5 (amrap-58, 26 p up, 17 du, 10 brp)
Heat 4
1. Jamelith Z. 96.5 (amrap-84, 0 p up, 9 du, 10 brp) scaled
2. Will A. 140.5 (amrap-85, 22 p up, 42 du, 13 brp)
3. John S. 153.5 (amrap-100, 22 p up, 70 du, 14 brp)
4. Manny 84.25 (amrap-59, 10 p up, 13 du, 12 brp)
5. Paul R. 98 (amrap-98 slip off of bar, will re-do Monday)
Heat 5
1. Steve B. 107.5 (amrap-74, 20 p up, 13 du, 10 brp)
2. Sean S. 127.5 (amrap-84, 31 p up, 10 du, 10 brp)
3. Jeff 129 (amrap-84, 30 p up, 8 du, 13 brp)
4. Albert P. 140.5(amrap-98, 21 p up, 14 du, 18 brp)
5. Dom S. 78.4 (amrap-58, 8 p up, 68 su, 9 brp) su
Heat 6
1. Adriana 104 (amrap-70, 8 p up, 44 du, 15 brp) 45#, knee, red
2. Elisha V. 143.5 (amrap-89, 15 p up, 82 du, 19 brp)
3. Wes Z. 106 (amrap-70, 21 p up, 41 su, 11 brp) single unders
4. Jonas G. 160.25 (amrap-98, 28 p up, 81 du, 14 brp)
5. Hamlet M. 164 (amrap-112, 29 p up, 123 su, 17 brp) single unders
Heat 7
1. Ritza 91.05 (amrap-56, 17 p up, 81 su, 10 brp) grn, su
2. Heidi 94.75 (amrap-56, 22 p up, 19 du, 12 brp)
3. Jasmine L. 148.4 (amrap-84, 37 p up, 184 su, 9 brp) st. push up, grn, su
4. Alex M. 106.75 (amrap-84, 9 p up, 11 du, 11 brp)
6AM CLASS
Grace (30/65): 27:27
Bryan (45/135): 28:53
8:30AM CLASS
Susie (15/35): 36:30
Ileana (15/35): 39:42
Farrah (25/55): 33:13
Leo (20/12MB Clean): 26:52
Yolanda (15/55): 29:50
Roe (30/55): 29:30
Heather (30/70): 27:51
Ryan (45/135): 25:21
Claudio (45/135) DNF last rd DL: 27:03
Daniel (35/85): 37:04
5:30PM CLASS
Chris M (55/115): 30:58
Darrell (55/135): 31:54
Daniel S (55/135): 38:00
Greg (57.5/137.5): 27:12
Skippy (55/115): 27:28
Lead (40/95): 34:48
Sabrina (20/70): 26:43
Lindsey (25/70): 28:34
6:30PM CLASS
Lina (20/55): 30:42
Douglas (15/35): 36:23
Bobby (45/115): 38:35
Rahel (25/70): 28:24
Sam (55/135): 30:09
Doug (40/95): 32:20
Kent (55/135): 27:30
Drew (55/135): 23:25
Philip (40/135): 29:20
Analise (20/55): 29:09
Julissa (25/55): 31:00
Andrew (55/135): 28:47
Mirella (10/35): 30:52
Jessica (12.5/35): 28:51
Lauren (20/55): 32:06
Patricia (I hate being late WOD): 17:40
7:30PM CLASS
Maynor (55/135): 28:27
Maria (25/70): 26:02
Adrian (55/135/Row1000m): 31:17
Daniela (20/55): 24:48
Hans (55/135): 31:40
Jackie (25/70/row1000m): 25:07
Toi (55/115): 31:50
Tatiana (20/55): 30:09
Marianne G (20/35): 40:30
SUNDAY – 090628
Burpee on the minute.
Post time to comments.
CrossFit 305’s “Fittest Challenge 2″ was a great success with CrossFit Affliction, CrossFit Broward, CrossFit BGI South, and CrossFit North Miami Beach, coming out to support the community and event. It was a solid WOD and a solid turnout. We look forward to continuing to work together to make our CrossFit community down here in South Florida stronger than ever!
Results from the Challenge will be posted today.
We also had the great pleasure of meeting Stephan, owner of CrossFit Broward, and Dana, co-owner of CrossFit BGI South. We look forward to planning events with their affiliates in the future.
10AM CLASS
Brian: 12
Nicole: 14
Grace: 14
Andrew: 13
Daniela: 13
Jim: 9
Elaine: 7
Doug: 12
Roe: 10
Skippy: 13
Marianne W: 13
Yolanda: 11
Bryan: 15
Dawn: 9
Lead: 9
Sabrina: 12
Chris: 13
