TUESDAY – 090630
“Nicole”
Complete as many rounds in 20 minutes of:
Run 400 meters
Max Pull ups
Post rounds completed to comments.
Archive for June, 2009
Posted in WOD on June 29, 2009 by CH
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
Posted in WOD on June 28, 2009 by CH
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
Posted in WOD on June 27, 2009 by CH
SATURDAY – 090627
“Helen”
3 Rounds for time.
Run 400 meters
21 KB Swings (55/35)
12 Pull ups
Post time to comments.
ANNOUNCEMENT: WE ARE MEETING AT THRESHOLD TODAY AT NOON TO CARPOOL OVER TO CROSSFIT 305 FOR THEIR SECOND “FITTEST CHALLENGE”.
Lunchtime Snatching Session
done
(courtesy of www.crossfit.com)
Posted in WOD on June 26, 2009 by CH
FRIDAY – 090626
4 Rounds for time
Run 400 meters
50 Squats
25 Box Jumps
Post time to comments.
Go Brooke!
Melissa doing a decent first attempt at the clean and jerk @ 53 lbs during “Grace”. Notice she pulls early in the clean before full extension but her push jerk is great!
done
Amir working on his handstand pushup
Rob Orlando – 2009 CrossFit Games Competitor
done
(courtesy of www.crossfit.com)
Posted in WOD on June 25, 2009 by CH
THURSDAY – 090625
“Grace”
135 lb. Clean and Jerk, 30 reps
Sub for medball clean and jerk if necessary. If using medball, you must complete 45 reps.
Post time to comments.
ANNOUNCEMENT:
To all our clients: How has CrossFit affected your life? What changes have you made in your daily routine (if any) since you started this program? Do you look at food differently? Do you look at daily tasks or challenges with a altered mindset? Do you feel empowered, motivated, and overall healthier? Please send in your thoughts to info@crossfitthreshold.com so we can post it up on our site.
Road to the 2009 CrossFit Games Caity Matter:
done
(courtesy of www.crossfit.com)
6AM CLASS
Bryan (rxd): 5:37
Rome (rxd): 7:29
9:30AM CLASS
Farrah (53): 5:52
Ryan (95): 3:57
Ralph (95): 6:42
Maureen (35): 5:20
Sue (53): 5:51
10:30AM CLASS
Brooke (55): 4:57
Sabrina (53): 4:46
Dawn (53): 6:43
Amir (95): 5:17
Ryan (95): 2:44
Daniel (rxd): 11:32
6:45PM CLASS
Jim (15MB): 7:19
Mirella (15): 3:43
Debra (3 Rds Row 500m 50 squats): 15:05
Elaine (15): 4:35
Ileana (15): 5:47
Toi (95): 4:05
Zeus (rxd): 8:55
Elijah (12MB): 4:04
Daniel (85): 6:55
Darrell (rxd): 10:44
Bobby (115): 9:42
Diana (57): 9:17
7:15PM CLASS
Adrian (rxd): 5:25
Adriana (55): 5:47
Robyn (60): 10:14
Melissa (53): 11:23
Posted in WOD on June 24, 2009 by CH
WEDNESDAY – 090624
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
Post time to comments.
8:30AM CLASS
Analise (55/purp): 18:27
Farrah (63/green): 17:13
Susie (35KB/blue): 19:02
Chris M (75/green): 17:58
Chris V (95/green): 14:50
Claudio (95/purp): 15:21
Sam (rxd): 24:47
Maureen (53/box): 15:44
Sue (35KB/box): 15:46
Grace (65/purple): 18:52
5:30PM CLASS
Bryan (rxd): 13:56
Andrew (rxd): 16:00
Chris D (95/bands): 19:54
Maria (65/red): 19:57
Karina (35): 16:15
Elaine (33/box): 14:40
Jim (55/box): 16:53
Lisa (35/box): 16:00
Ileana (18/box): 16:32
Daniel (55/box): 22:18
Lead (75/bands): 18:27
Doug (75/bands): 13:06
Skippy (rxd): 17:04
6:30PM CLASS
Lucie (42/green): 19:02
Mirella (18/box): 8:32
Robyn (65/purple): 17:44
Lindsey (42/purp): 16:10
Drew (rxd): 11:09
Tatiana (45/purp): 18:50
Brian R (75/blue): 17:00
Maynor (rxd): 17:35
Rahel (45/green): 15:30
7:30PM CLASS
Posted in WOD on June 23, 2009 by CH
TUESDAY – 090623
“Diane”
21-15-9
225 lb. Deadlift
Handstand Push ups
Post time to comments.
The Trail of “Michael”
9:30AM CLASS
Ryan (rxd): 8:06
Chris V (225/Pike): 7:26
Grace (95/pike): 6:58
Sue (53/PU): 7:22
Maureen (53/PU): 7:00
Mindy (55/PU): 4:29
Farrah (65/PU): 4:49
Brooke (65/decline): 6:41
Leo (55KB/decline): 4:56
Roe (75/pike): 5:27
10:30AM CLASS
Amir (165/pike): 5:44
Chris M (135/pike): 12:28
Heather (95/20): 6:00
Greg (rxd): 12:17
Chris D (165/bands): 8:09
Dawn (55/15): 8:02
Analise (75/15): 6:27
Mirella (53/12.5): 5:54
Melissa (95/20): 11:56
6:45PM CLASS
Maria (145/modHSPU): 10:28
Marianne (145/20): 8:54
Ileana (53/10): 7:30
Zeus (155/HSPU): 10:39
Elijah (55/12.5): 6:20
Rahel (95/20): 10:32
Drew (rxd): 6:11
Daniel (115/30/25): 11:16
Gab (65/bands): 8:11
Tatiana (75/15): 6:17
Robyn (115/20): 8:35
Lauren (95/15): 8:01
Lucy (83/15): 3:52
Sabrina (95/20): 9:56
Andrew (175/HSPU): 19:43
Maynor (rxd): 17:45
Brian R (165/25): 5:29
7:15PM CLASS
Hans (215/HSPU): 13:13
Daniela (83/15): 11:00
Lindsey (95/20): 10:38
Posted in WOD on June 22, 2009 by CH
MONDAY – 090622
“Michael”
3 Rounds for time.
Run 800 meters
50 Back Extensions
50 GHD Sit ups
Sub Back Extensions for Good Mornings if necessary. Sub GHD Sit ups with weighted situps. Post time to comments.
ANNOUNCEMENT: CROSSFIT 305’s Challenge is this Saturday, June 27th @ 1pm. Please RSVP a spot by emailing your name to crossfit305@crossfit305.com. We will all meet at our location at noon to carpool over there. Visit 305’s site to check out the WOD. Looks like fun!
Josh Everett – Food Journal
done
(courtesy of the CrossFit Journal)
Forging Strong Families. Go Jim, Elaine, Brian, and Nicole!
6AM CLASS
Rome (rxd): 30:34
Brian (rxd): 40:25
Jim (33/SU): 42:17
Ileana (Row 1000m/12/SU): 47:47
Daniel (33/15): 40:34
Lead (35/15): 43:08
8:30AM CLASS
Farrah (35/15): 30:34
Mindy (Row 1000m/33/15): 31:38
Darrell (rxd): 34:55
Ryan (rxd): 27:37
Rio (Row 1000m/33/15): 37:07
Yolanda (35/15): 33:03
Sam (45/25): 30:01
5:30PM CLASS
Maria (37/15): 33:10
Roe (35/10): 36:40
Skippy (rxd): 31:11
Andrew (rxd): 31:31
Alexis (33/15): 27:56
Maureen (Row 1000m/15/10): 32:38
Doug (45/15): 33:58
Melissa (33/10): 34:06
Jackie (Row 1000m/37/15): 32:56
Sue (Row 1000m/15/10): 37:39
Lauren (37/15): 36:52
6:30PM CLASS
Grace )37/15): 29:22
Robyn (row1000m/37/15): 27:56
Rahel (45/15): 34:00
Toi (45/15): 29:52
Chris V (45/15): 29:55
7:30PM CLASS
Maynor (45/15): 28:49
Debra (3Rds: 75squats50GM50SU): 25:47
Tatiana (37/15): 35:23
Mirella (33/10): 35:29
Bobby (45/15): 34:53
Nicole (35/15): 33:02
Daniela (37/15): 36:39
Adrian (rxd): 37:05
Sabrina (37/15): 32:27
Posted in WOD on June 21, 2009 by CH
SUNDAY – 090621
TEAM WOD
Divide up into teams of 3 or 4. Only 1 teammate can be working at one time.
100 Pull ups
150 Burpees
200 KB Swings
250 Box Jumps
300 Wall Ball Shots
Post time to comments.
The aftermath of our “10 Days of Hell”.
“10 days of Hell”.
10AM CLASS
Drew/Greg: 46:18
Adriana/Marianne W/Grace: 51:10
Sabrina/Maria/Daniela: 58:08
Chris V/Doug/Lead/Bobby: 47:22
Gillis Family: 45:22
Skippy/Bryan: 54:30
Posted in WOD on June 20, 2009 by CH
SATURDAY – 090620
5 Rounds for time
15 Burpees
15 Ring Dips
21 Sit ups
Post time to comments.
Shane Hamman and CrossFit
done
(courtesy of CrossFit Journal)
8AM CLASS
Lead (blue): 22:35
Sabrina (green): 15:16
Daniela (green): 17:10
Bryan (rxd): 14:55
Doug (purple): 17:00
Mindy (box): 18:18
Chris V. (blue): 16:31
Grace (purple): 18:10
Rome (rxd): 11:54
Leo (box jumps): 18:09
Rio (I hate being late WOD): 18:18
Posted in WOD on June 19, 2009 by CH
FRIDAY – 090619
4 Rounds
Run 400 meters
Rest 3 minutes between rounds
Post times for each sprint to comments.
“Training Through Acute Injuries Part 2” by Kelly Starrett, CrossFit Journal Preview
done
(courtesy of www.crossfit.com)
Rachael Medina vs Jenn Hunter
done
(courtesy of www.crossfit.com)
8:30AM CLASS
Leo: 2:15, 2:00, 1:50, 1:48
Claudio: 2:07, 1:38, 1:34, 1:35
Maureen: 2:43, 2:43, 2:37, 2:43
Mindy: run: 2:43, row- 2:28, 2:33, 2:37
Sue(row): 2:26, 2:27, 2:26, 2:14
11AM CLASS
Melissa (180m) 1:44, 2:03, 1:47, 2:37(200m)
Chris D.: 1:27, 1:30, 1:36, 1:26
Robyn: 2:59, 2:55, 2:58, 3:15
Doug: 2:33, 2:42, 2:37, 2:38
Sam: 1:36, 1:42, 1:49, 1:46
Ned: 1:30, 1:29, 1:34, 1:31
Brooke: 1:44, 1:45, 1:47, 1:52
Ralph: 1:33, 1:30, 1:35, 1:24
Lucie: 2:48, 3:02, 3:02, 2:55
Daniel: 1:32, 1:38, 1:42, 1:44
Thor: 1:17, 1:16, 1:16, 1:19
Posted in WOD on June 18, 2009 by CH
THURSDAY – 090618
100 Squats
25 Double Unders
75 Squats
50 Double Unders
50 Squats
75 Double Unders
25 Squats
100 Double Unders
If you don’t have a Double Under, complete 4 singles for every one Double Under.
Post time to comments.
A typical Tuesday night.
6AM CLASS
Rome (rxd): 21:28
Shellow (rxd): 30:47
9:30AM CLASS
Greg (rxd): 30:05
Andrew (rxd): 22:45
Ryan (rxd): 22:33
Farrah (S): 23:38
Leo (S): 19:10
Sam (rxd/S): 41:22
10:30AM CLASS
Chris M (S): 24:13
Heather (S): 19:09
Dawn (S): 26:28
Douglas (S): 27:58
Lina (S/16″ step up): 20:40
Karina (S): 27:48
Daniel (rxd): 20:03
Brooke (S): 21:38
Diana (S): 26:38
6:45PM CLASS
Drew (rxd): 14:28
Zeus (rxd): 20:08
Elijah (S): 17:57
Sue (S): 36:08
Robyn (S): 25:24
Daniel (S): 41:13
Ileana (S): 40:36
Jim (S): 34:42
Elaine (S): 30:09
Gab (rxd): 15:08
Mirela (S): 25:51
7:15PM CLASS
Maynor (rxd): 34:19
Tatiana (S): 27:05
Hans (rxd): 19:09
Lead (S): 27:09
Daniela (S): 26:29
Maria (rxd): 14:57
Adrian (rxd): 23:59
Sabrina (S): 21:48
Posted in WOD on June 17, 2009 by CH
WEDNESDAY – 090617
4 Rounds for time.
Run 400 meters
21 Med Ball Cleans
12 Push ups
Men can sub 75 lb. squat clean or women 45 lb. squat clean.
Post time to comments.
WARNING: VIEWER DISCRETION ADVISED
8:30AM CLASS
Claudio (75): 24:04
Ralph (75): 23:13
Rio (12): 25:50
Roe (12): 22:21
Grace (55): 29:22
Farrah (14): 22:01
Maureen (10): 21:47
Sue (10): 23:23
Lina (15): 20:02
Leo (8/10): 19:21
Darrell (75): 30:17
5:30AM CLASS
Andrew (rxd): 19:16
Lucie (14): 27:02
Lindsey (rxd): 19:47
Drew (rxd): 20:28
Skippy (rxd): 15:57
Daniel (20): 26:57
Lauren (rxd): 23:15
Bryan (rxd): 21:36
Greg (rxd): 19:33
Ileana (6): 27:39
Chris M (20): 23:22
6:30PM CLASS
Robyn (12): 22:09
Rahel (12): 19:55
Toi (20): 19:00
Greg (75): 24:42
Albert (75): 15:40
Karina (12): 22:01
Kent (20): 15:35
7:30PM CLASS
Daniela (10): 20:43
Doug (20): 20:45
Ang (45): 19:44
Lead (15): 20:44
Drew (rxd): 29:45
Hans (rxd): 30:02
