SATURDAY – 091024

For time.

21-15-9

Burpee-Medball Clean-Wall Ball Shot (20/14)
Toes to Bar

Post time to comments.

Compare to 090827

Great ROM Mike.

8AM CLASS
Doug (20/high knees): 16:01
Sabrina (rxd): 13:23
Scott (rxd): 14:44
Lisa G (rxd): 15:50
Lead (20/hk): 31:22
Jim G (rxd): 16:27
9AM CLASS
Farrah (12/hk): 14:12
Susie (10/hk): 14:12
Vanessa (rxd): 11:36
Mirella (8/hk): 14:23
Ileana (8/hk): 17:55
Simone (10/hk): 17:13
Mike (rxd): 11:52
Jordan (rxd): 11:24
Ryan (rxd): 9:00
Jim K (rxd): 8:41
Kim N (14/hk): 12:55
Adriana (rxd): 10:01
Gary (rxd): 10:35
Elizabeth (14/hk)
Ernesto (20/hk): 18:59
Maria (rxd): 12:45
Chris V (rxd): 12:00

FRIDAY – 091023

“Griff”

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Compare to 090707

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

8AM CLASS
Greg H: 12:56
Fernando: 13:18
Jennifer: 17:13
Chris V: 15:31
5:30PM CLASS
Grace: 13:23
Lauren: 18:49
Brian: 18:52
Rahel: 15:24
Farrah: 19:48
Gary: 12:35
Jared: 18:24
Jim: 22:51
Elaine: 25:31
Bryan: 14:44
Jonathan: 20:49
Kent: 12:52
Ryan: 11:38
Melissa: 18:00
Gabriel: 17:37
Ileana: 25:14
Irma: 18:15
Sabrina: 13:22

THURSDAY – 091022

Pull up on the minute.

Post total to comments.

Compare to 090716

On a different note, my brother is a Lead Texture painter for ILM. Here’s his new showreel of all his current work.

That front squat position looks much better Douglas!

Jim Gillis showing arm extension at its best. It’s all about standards, ROM, and technique.

Jess going rxd! Drive those elbows a tad bit higher but great performance and great squat depth!
CrossFit Kids Certification Highlights Preview
done

(courtesy of www.crossfit.com)

Lieutenant Steve Smith
done

(courtesy of the 2009 CrossFit Games)

6AM CLASS
Karl (rxd): 6
Bryan (rxd): 18
Adriana (rxd): 7
Tony G (rxd): 15
9:30AM CLASS
Skippy (rxd): 15
Luke (rxd): 14
Scott (R): 13
Chris M (G): 13
Heather (G): 19
Yolanda (B): 18
Simone (B): 12
Lina (G): 14
Lucy (B): 15
Greg S (rxd): 17
4PM CLASS
Lead (rings): 11
Ileana (B): 14
Suzie (B): 13
Douglas (2R): 13
Armando (P): 13
Lisa G (B):13
6:30PM CLASS
Peter (R): 14
Roe (G): 10
Gary (rxd): 13
Fernando (rxd): 6
Rahel (P): 10
Gabriel (rxd): 10
Lindsey (G): 9
Jessica (R): 9
Patrick (P): 8
Maria (rxd): 13
7:30PM CLASS
Philip (rxd): 12
Robert (rings): 12
Robyn (G): 15
Ernesto (B): 14
Patty (G): 8
Jim G (G): 12
Lauren (R): 14
Adrian (rxd): 11
Maynor (rxd): 9

WEDNESDAY - 091021

For time.

21-15-9

Thrusters (95/65)
Sumo Deadlift High Pulls (95/65)

Post time to comments.

Compare to 090602

ANNOUNCEMENT: AS EXPLAINED DURING CLASS AND ON THIS WEBSITE, FOOD LOGS ARE DUE EVERY MONDAY. STARTING NEXT WEEK THERE WILL BE NO EXCEPTIONS. IF YOU CANNOT PERSONALLY HAND IT IN, YOU MUST EMAIL IT TO US AT INFO@CROSSFITTHRESHOLD.COM. WE MUST KEEP THIS COMPETITION FAIR. IF YOU HAVE NOT HANDED IN A FOOD LOG FOR THE PAST TWO WEEKS, YOU HAVE UNTIL TONIGHT TO EITHER HAND IT IN BEFORE OR AFTER CLASS OR EMAIL IT. IF WE DO NOT HAVE YOUR FOOD LOGS FOR WEEK 1 AND 2 BY TONIGHT, YOU WILL NOT BE ELIGIBLE TO WIN THE CASH PRIZE.

CrossFit Kids COMING SOON!

Strong Ava – North Queensland Australia
(courtesy of www.crossfit.com)

CrossFit Threshold’s Ryan Andrada sending some love from Hawaii. This is him and Erick one of CrossFit Oahu’s coaches.

One of CrossFit Threshold’s t-shirts now hangs from their rafters. Thanks Ryan!

Ryan enjoying a cobb salad on Waikiki.

8:30AM CLASS
Armando (80): 9:14
Scott (75/95): 7:40
Karl (75): 9:01
Fernando (rxd): 12:24
Jen (37.5): 8:36
Kim (rxd): 10:17
Chris V (rxd): 9:03
Marianne (rxd): 8:43
Roe (37.5): 8:32
Heather (57.5): 8:08
Rebecca (47.5): 9:41
5:30PM CLASS
6:30PM CLASS
Elaine (45): 9:14
Nicole (28): 7:32
Dawn (48): 13:44
Vanessa (rxd): 9:00
Douglas (28): 5:50
Mike (rxd): 9:29
Lina (45): 8:13
Jim G (57.5): 9:04
Brian (45): 9:26
Toi (rxd): 8:00
Maynor (75): 12:56
Zach (rxd): rxd): 5:38
7:30PM CLASS
Lead (75): 11:04
Maria (rxd): 8:06
Sabrina (rxd): 8:11
Greg S (rx): 6:59
Bobby (rxd): 12:37
Adrian (rxd): 10:39
Lindsey (57): 14:17
Kim N (45): 10:41
Jim K (rxd): 4:51
Robert (75): 11:05

TUESDAY – 091020

4 minutes max reps of:
Double Unders
1 minute of rest

3 minutes max reps of:
Box Jumps (20 in)
1 minute of rest

2 minute max reps of:
KB Swings
1 minute rest

1 minute max reps of:
Burpees

Post total reps to comments.

Great job Karl!

Awesome Grace. Pulling 95lbs with one arm never looked so easy.

6AM CLASS
Gary (S): 523/64/41/20
Adriana (rxd): 106/45/49/16
Bryan (rxd): 109/60/45/19
Tony G (rxd): 206/65/41/19
Grace (rxd): 117/50/40/15
Karl (S): 404/38/41/16
9:30AM CLASS
Luke (rxd): 303/148/29/23
Darrell (rxd): 160/40/31/15
Skippy (rxd): 223/102/41/19
Lucie (S/16/30): 440/50/35/11
Elizabeth (S/25/16): 621/65/51/9
Simone (S/20/16): 403/51/39/10
Ralph (rxd): 60/79/28/13
4PM CLASS
Farrah (S/16/25): 420/52/35/15
Suzie (S/16/20): 364/44/43/12
Ileana (S/16/25): 353/43/35/10
Minet (S/16/30): 280/68/39/15
Gio (40): 21/51/35/17
Lisa G (S/20/30): 425/53/30/12
Alex S: 28/53/41/19
Dylan: 9/97/69/35
Gabriel: 110/51/34/13
Douglas: 351/52/76/23
Lina: 160/69/46/16
Marianne (rxd): 163/50/56/16
Yolanda: 52/35/44/11
Dawn: 365/56/47/10
Annette: 245/74/63/17
Patrick: 84/41/32/16
Julissa (rxd): 49/60/39/17
Greg (late WOD): 13:38
6:30PM CLASS
Alex (40/24): 50/45/35/15
Jonathan (25/20): 26/48/36/20
Brian (35/20): 45/55/35/15)
Diana (35/20): 45/55/35/15
Jim G (40/20): 20/55/33/15
Tracey (SU/20): 144/62/39/9
Vanessa (rxd): 255/50/39/14
Mike (rxd): 197/56/32/16
Mirella (SU/16): 98/55/57/29
Fernando (rxd): 47/58/30/13
Bobby (S): 313/25/30/10
Lead (55/16): 6/33/27/8
Sue (SU/25/16): 322/40/34/13
Armando (S/40): 346/40/34/13
Maureen (S/25/16): 281/63/43/13
Patricia (SU/15/16): 11/39/49/10
Grisela (10/10): 119/35/28/5
Lauren (rxd): 113/36/43/13
Zach (rxd): 264/33/44/21
7:30PM CLASS
Sabrina (rxd): 71/58/54/16
Adrian (rxd): 141/44/45/21
Kim N (rxd): 167/44/49/12
Jim K (rxd): 135/70/50/24
Toi (S): 322/67/49/19
Chris V (rxd): 67/52/40/19
Robyn (rxd): 19/36/50/14
Chanel (25/16): 27/52/38/15
Robert (40): 11/51/45/10

MONDAY – 091019

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.

Compare to 090629

091018 TEAM WOD
done

6AM CLASS
Tony G (55/135): 23:23
Gary (55/115): 27:29
Bryan (55/135): 23:13
Grace (30/95): 26:55
Jess (25/65): 32:22
Karl (55/115): 33:39
8:30AM CLASS
Scott (55/135): 32:38
Fernando (55/115): 24:06
Yolanda (20/70): 25:17
Lucie (25/75): 38:44
Kim R (30/75): 26:07
Jen R (20/48): 26:07
Lauren (25/75): 39:51
Analise (20/75): 31:04
Marianne (30/75): 24:21
5:30PM CLASS
Silvia (20/22): 39:30
Lauren (25/75): 35:49
Philip (40/135): 29:02
Armando (18/95): 36:04
Leo (25/25): 24:43
Adriana (30/85): 26:17
Rahel (20/75): 26:55
Chris M (35/135): 28:30
Elaine (15/35): 29:09
Nicole (15/35): 31:05
Jonathan (20/37.5): 31:23
Greg H (35/95): 25:52
Jim G (30/75): 31:26
Ileana (15/18): 38:07
Gabriel (35/75): 32:48
Patricia (15/35): 31:10
Toi (40/135): 30:07
Grisele (10/35): 41:55
Alex (35/75): 32:04
6:30PM CLASS
Mike (55/135): 27:27
Vanessa (30/75): 26:20
Greg S (55/135): 25:36
Dawn (15/37.5): 30:27
Sue (15/35/row 800): 23:44
Jessica S (25/65): 28:42
Melissa ( 20/55): 30:29
Maria (35/85): 32:07
Lindsey (20/75): 28:27
Kent (40/135): 23:15
Ansofi (15/18): 22:11
Lead (35/85): 43:30
Tracey (15/35): 38:23
7:30PM CLASS
Zach (55/135): 21:35
Kim N (25/75): 29:24
Robert (40/95): 23:50
Sabrina (30/95): 25:18
Jim K (55/135): 22:09
Tatiana (30/75): 32:27
Adrian (55/135): 26:26

SUNDAY – 091018

Partner WOD

Complete as many rounds as possible in 20 minutes of:

20 ft Bear Crawl
10 Pull ups
20 ft Crab Walk
10 Knees To Elbows

Only 1 partner can be working at one time, once partner complete the four exercises, they tag their teammate.

Post time to comments.

CHECK OUT GARY’S TESTIMONIAL HERE!

Starting February, we will be holding CrossFit Kids Classes. More information will be released as the month approaches.

CrossFit St. Louis – Kids Kipping Video HERE

SATURDAY – 091017

Complete as many rounds as possible in 20 minutes of:

5 Med Ball Cleans (20/14)
10 Push ups
15 Vertical Jumps (1 foot above max reach)

Post time to comments.

Nothing beats two brothers swinging kettlebells.

Bryan and Jim making the 2 pood swings look like cake.

Cool down is important!!!!

8AM CLASS
Brad (rxd): 14 Rds
Gary (rxd): 15 Rounds + 5
Elaine (10): 6 Rds + 5,10,5
Maria (20): 10 Rds + 5,8
Jess (rxd): 7 Rds + 5,10
Leo (rxd): 13 Rds + 5
Rahel (20): 9 Rds + 5,10
9AM CLASS
Farrah (rxd): 13 Rds
Daniel P (rxd): 7 Rds + 5,5
Ileana (10): 11 Rds
Adriana (20): 12 Rds + 5,3
Philip (50Sandbag): 11 Rds + 1
Ralph (rxd): 11 Rds + 5,4
Jim K (50Sandbag): 16 Rds +5,8
Lucie (rxd): 12 Rds
Simone (10): 12 Rds + 5,3
Brandon (rxd): 11 Rds
Jordan (rxd): 9 Rds
Julissa (rxd): 11 Rds + 5,10
Kim N (rxd): 13 Rds + 3
Jim G (rxd): 8 Rds + 5,10,6
Gaby (rxd): 17 Rds
Adrian (rxd): 13 Rds + 5,10,9
Chris V (rxd): 15 Rds + 5

FRIDAY – 091016

For time.

21 KB Swings (55/35)
Run 400 meters
18 KB Swings
Run 400 meters
15 KB Swings
Run 400 meters
12 KB Swings
Run 400 meters
9 KB Swings
Run 400 meters
6 KB Swings
Run 400 meters
3 KB Swings
Run 400 meters

Post time to comments.

ANNOUNCEMENT: IRON CURTAIN CROSSFIT CHALLENGE

Great job Gabriel!

Way to fight for that chin over the bar Elaine!

8:30AM CLASS
Claudio (20): 19:28
Alex (35): 25:31
Jen R (20): 22:07
Zeus (rxd): 20:18
Chris M (rxd): 24:12
Chris V (rxd): 21:04
Scott (rxd): 30:58
Marie (20): 28:01
Heather (rxd): 21:10
5:30PM CLASS
Philip (rxd): 20:17
Bryan (70): 21:30
Jim K (70): 20:01
Kim (rxd): 24:34
Jim G (40): 27:42
Farrah (25): 24:47
Ileana (15): 27:54
Rahel (rxd): 19:39
Leo (18): 19:55
Eddie (35): 22:27
Maria (rxd): 21:07
Yesenia (25): 25:20
Nicole (20): 26:51
Jonathan (20): 28:27
Toi (rxd): 22:29
Daniel P (rxd): 30:30
Gabriel (35): 22:46
Patrick (35): 28:52
Alexis (BoxJump/GHD/BackExt): 13:06
Molly (15): 28:56
Adriana (rxd): 24:40

THURSDAY – 091015

Tabata

Wall Ball Shots
Sit ups
Double Unders
Pull ups

Post time to comments.

Great job Mark!

Armando always gives 110%.

WEDNESDAY – 091014

For time.

21-15-9

Box Jumps (24/20)
(45/25) Overhead Walking Lunge Steps
Ring Dips
Push ups

Post time to comments.

091013 WOD
done

ANNOUNCEMENT: CROSSFIT THRESHOLD’S ANTONY GRAF WILL BE FIGHTING IN 3 DAYS! WE SEND OUT LOVE AND SUPPORT! TONY, YOU’RE THE BEST AT WHAT YOU DO, YOU MAKE US PROUD.

CHECK OUT DARTFISH, WE MIGHT BE ABLE TO WATCH SOME OF TONY’S FIGHTS.

(A banner is set up at the baggage claim area of the Copenhagen International Airport, which says that the 2009 World Taekwondo Championships will take place on Oct. 14-18 at the Ballerup Super Arena in Copenhagen.)

Copenhagen, Denmark is ready for the 2009 WTF World Taekwondo Championships scheduled for Oct. 14-18, 2009, which will draw athletes from a record countries, amid great interest from both the public and the global media, especially televisions.

The biennial World Taekwondo Championships, the 19th edition of its kind for men and 12th for women, are expected to attract more than 1010 athletes from a record 142 countries.

8:30AM CLASS
Philip (rxd): 13:14
Fernando (rxd): 14:36
Jen R (16/15): 10:51
Kim R (rxd): 11:01
Brad (rxd): 12:49
Ralph (rxd): 18:32
Grace (rxd): 13:29
Roe (16/25): 13:04
Rebecca (16/15): 13:53
5:30PM CLASS
Leo (20/25/BD): 8:40
Lauren (20/25/P): 11:58
Lucie (20SU/25/G): 10:54
Peter (24/45/R): 12:35
Lead (16/45/G): 18:06
Ileana (16SU/15/B): 14:28
Farrah (16/25/P): 10:00
Maria (20/25/R): 10:21
Doug (24SU/45/P): 11:49
Gabriel (24/45/R): 20:24
6:30PM CLASS
Ryan (rxd): 12:08
Tracey (20SU/10/BD): 13:15
Mark (rxd): 11:20
Jim G (16/25/BD): 11:08
Elaine (16/15/paralette): 11:26
Brian (P): 15:54
Rahel (20/25/P): 11:20
Sabrina (20/25/R): 11:27
Claudio (24/45/G): 10:46
Bobby (20/45/P): 22:35
Tatiana (20/25/P): 14:39
Chanel (16/25/R): 11:45
Jessica (20/25/P): 11:40
Melissa (16/25/P): 10:32
Yesenia (16/25/G): 12:07
7:30PM CLASS
Dawn (20SU/25/B): 10:17
Patty (16SU/15/B): 11:45
Toi (rxd): 9:20
Armando (24/45/G): 14:53
Kim N (20SU/25/P): 7:08
Jim K (rxd): 8:51
Robyn (20/25/P): 14:08
Sue (20SU/15/B): 13:39
Robert (20/45/P): 23:00
Ernesto (15/25/BD): 15:06

TUESDAY – 091013

6 Rounds for time.

Run 200 meters
10 Lateral Burpees (perform one burpee and laterally jump over hurdle and repeat – 5 each side)
10 KB Swings

Post time to comments.

CrossFit Threshold’s Antony Graf visiting CrossFit Butcher’s Lab in Copenhagen, Denmark.

6AM CLASS
Tony G (rxd-paralette): 14:50
Bryan (rxd-paralette): 18:09
Grace (rxd): 14:41
Chris V (35): 15:45
Adriana (rxd): 14:19
Marie (15): 18:25
Kim R (rxd): 17:26
9:30AM CLASS
Greg S (rxd-paralette): 18:49
Chris M (rxd): 18:48
Heather (rxd): 17:51
Jackie (rxd): 19:58
Roe (rxd): 21:49
Lucie (rxd): 27:08
Simone (20): 30:20
4PM CLASS
Gio (40): 18:48
Minet (25): 20:18
Joe (rxd): 22:55
Lisa (30): 22:08
Julissa (rxd): 26:19
Fernando (40): 18:09
Lish (rxd): 13:08
6:30PM CLASS
7:30PM CLASS
Robert (40): 20:46
Jim K (rxd): 14:03
Toi (rxd): 16:22
Robyn (rxd): 23:58
Kim N (rxd): 17:15

MONDAY – 091012

“Annie”

50-40-30-20-10

Double Unders
Sit ups

Post times to comments.

ANNOUNCEMENT: FOOD LOGS ARE DUE TODAY! EITHER BRING THEM IN OR YOU CAN EMAIL THEM TO US @ INFO@CROSSFITTHRESHOLD.COM

Simone getting back into the groove of things! Welcome back!

Cavemen probably looked like this.

We love Bobby. True story.

6AM CLASS
Bryan (rxd): 12:56
Kim R (rxd): 15:06
Marie (S): 17:53
Lead (S): 19:24
Karl (S): 18:53
8:30AM CLASS
Scott (rxd): 20:33
Brad (rxd): 9:44
Philip (rxd): 16:41
Ralph (rxd): 22:31
Lucie (S): 13:23
Heather (S): 11:12
Gab (rxd): 5:04
Annika (Row): 11:43
Tony G (rxd): 6:18
Roe (S): 14:27
Jen R (S): 14:23
Chris M (S): 14:31
Greg S (rxd): 13:59
5:30PM CLASS
Yesenia (S): 12:44
Armando (S): 19:03
Katherine (rxd): 8:46
Greg H (rxd): 12:29
Farrah (S): 10:15
Adriana (rxd): 6:07
Lauren (rxd): 9:35
Analise (S): 12:20
Jessica S (rxd): 9:42
Chanel (S): 10:25
Marianne (rxd): 7:39
Ileana (S): 15:47
Gabriel (rxd): 15:03
Rahel (rxd): 11:52
Mirella (S): 16:11
6:30PM CLASS
Joe (S): 11:28
Ryan (rxd): 7:29
Zach (rxd): 6:12
Jim G (S): 12:40
Nicole (rxd): 12:26
Peter (rxd): 16:45
Tracey (2 for 1): 21:36
Doug (S): 9:37
Elaine (S): 15:19
Jenny (S): 14:41
7:30PM CLASS
Maria (rxd): 7:48
Ernesto (S): 16:01
Robyn (S): 10:37
Jim K (rxd): 8:21
Kim N (rxd): 9:22
Adrian (rxd): 8:55
Jackie (rxd): 15:05
Toi (S): 11:57
Robert (S): 15:02
Tatiana (rxd): 19:08
Rebecca (S): 14:47
Chris V (rxd): 13:51
Sabrina (rxd): 12:40

SUNDAY – 091011

TEAM WOD

“TEAM MURPH”

Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile

Partition as necessary, team run must be done together.

Post time to comments.

Go Eddie!

Douglas understanding at a young age what fitness is all about. Always brings his A-game to the gym.

10AM CLASS
FULL MURPH
Maria: 48:53
Rahel (P): 59:25
Gary: 45:22
Marianne W (R): 55:48
TEAM MURPH
Doug(P)/Peter(R): 42:16
Kim(G)/Jim: 41:58
Lead(G)/Bobby(G): 1:09:13
Mark/Simone(rings): 50:05
Running Murph
Run 1 mile
100 Pull ups
Run 1 mile
200 Push ups
Run 1 mile
300 Squats
Run 1 mile
Bryan: 1:20:27
Greg: 1:30:42
Skippy: 1:12:45
Luke: 1:16:30