WEDNESDAY – 081231

Complete as many rounds in 20 minutes of:

10 Pull ups
15 KB Swings (35/55)
20 Walking Lunge Steps

Post total rounds to comments.

2008 CrossFit Affiliate Cup Champions. CrossFit Oakland.

(courtesy of www.crossfit.com)

Sugar Skulls

30 DAY NO SUGAR CHALLENGE!!!!
2009 is upon us. Many of us undoubtedly want this New Year to be one of new beginnings, positive thinking, individual success, and great health. Exercise is a privilege but with a committed exercise routine must come a committed diet. As CrossFitters we want to better ourselves inside and out. As we step into the New Year, CrossFit Threshold would like to join CrossFit Oakland’s 30 day NO SUGAR challenge. What better way to kick off the New Year?!?! Starting January 1st, say goodbye to sugar for 30 days!

Here are the rules:

1. All participants must sign up on the white board by January 1st. A tally mark will be written next to your name to track the number of days you are sugar-free.

2. For the purpose of this challenge ALL artificial sweeteners are also forbidden ( e.g. Splenda, Sweet N’ Low, Equal). This includes “sugar-free” foods and diet drinks.

3. Read LABELS. Sugar is added to many foods (condiments, deli meat, peanut butter), so it is your responsibility to watch out for hidden sugar.

4. Only consume sugar that is found naturally in foods such as fruit.

***Special prize for those who complete all 30 days!!!***

TUESDAY – 081230

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Scott Wells of CrossFit The Woodlands.

WOD. AMRAP in 20 minutes of: Deadlifts x 5, Push ups x 20, 200 meter run.

“Heroes Never Forget”

(courtesy of www.crossfit.com)

MONDAY – 081229

Run 800 meters
150 Push ups
150 Straight Legged Sit ups
150 Squats
Run 800 meters

Post time to comments.

“Dizzy Diane” by Gillian Mounsey by CrossFit South Brooklyn

(courtesy of www.crossfit.com)

SUNDAY – 081228

“Fran”

21-15-9

Thrusters (95/65)
Pull ups

Post time to comments.

Go Nancy!

SATURDAY – 081227

No 10am Park workout today.

Complete as many rounds as possible in 20 minutes of:

10 Jumping Pull ups
10 Thrusters (65/45)

Post total rounds to comments.

FRIDAY – 081226

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Awesome job Vanessa!

Lookin’ good Melanie!

THURSDAY – 081225

MERRY CHRISTMAS!!!!
NO CLASSES TODAY.

150 Burpees for time.

Post time to comments.

Great job Maria (who’s only 4′-11-1/2″) on the 24″ box jumps).

WEDNESDAY – 081224

NO CLASSES TODAY.

4 Rounds for time.

50 Sit ups
25 Burpees

Post time to comments.

8 Consecutive Muscle Ups (full lockout). Trying to get 10-15. Just gotta keep at it.

TUESDAY – 081223

“Helen”

3 Rounds for time.

Run 400 meters
21 KB Swings (55/35)
12 Pull ups

Post time to comments.

MONDAY – 081222

“Cindy”

Complete as many rounds as possible in 20 minutes of:

5 Pull ups
10 Push ups
15 Squats

Post total rounds to comments.

The Battle between the Lead Smith (49 years old) and Chris Dominguez (24 years old).
Chris and Lead on their last box jumps of “Christine”. Notice Lead’s “victory dance”. Priceless.

SUNDAY – 081221

“Christine”

3 Rounds for time.

Row 500 meters
12 Bodyweight Deadlifts
21 Box Jumps (20 inch box)

Post time to comments.

“Cueing the Hamstring: CrossFit Basic Barbell Certification”

(courtesy of www.crossfit.com)

SATURDAY – 081220

Box Jump – L – K2E

Complete as many rounds in 20 minutes of:

5 Box Jumps
10 L Pullups
15 Knees-to-Elbows

Post total rounds to comments.

FRIDAY – 081219

“Angie”

For time.

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Post time to comments.

Nice range of motion Analise!

Awesome job Ralph on “G.I. Jane”. Way to finish strong!

THURSDAY – 081218

“Michael”

3 Rounds for time.

Run 800 meters
50 Back Extensions
50 GHD Sit-ups

Post time to comments.

Awesome job Zach.

Zach’s last ten(of 100) pull up burpees.