Archive for September, 2008

Posted in WOD on September 30, 2008 by HOLT

TUESDAY – 080930

“Helen”

3 Rounds for time.

Run 400 meters
21 KB Swings, 1.5 Pood
12 Pull-ups

Post time to comments.


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Aidan trying out the pull-up bar. Priceless.

Finally getting a butterfly kip. Still needs some work. Can’t wait to crush that 3:35 Fran time.

Posted in WOD on September 29, 2008 by HOLT

MONDAY – 080929

For time.

25 Med Ball Cleans
25 Walking Lunges
25 DB Thrusters
25 Box Jumps

4 Rounds

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Posted in WOD on September 28, 2008 by HOLT

SUNDAY – 080928

For time.

Row 1.5 miles
Run 1.5 miles

Post times to comments.

Posted in WOD on September 27, 2008 by HOLT

SATURDAY – 080927

FIGHT GONE BAD III!!!!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.


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Posted in WOD on September 26, 2008 by HOLT

FRIDAY – 080926

For time.

Row 1000m
then:
50 Wall Ball Shots
40 Double Unders
30 KB Swings
20 Split Squat Jumps
10 Box Jumps

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6am Adam blazing through the WOD. Great Squat!

Posted in WOD on September 25, 2008 by HOLT

THURSDAY – 080925

Run 400 meters
21 Push-ups
21 Pull-ups
21 Sit-ups
Run 400 meters
15 Push-ups
15 Pull-ups
15 Sit-ups
Run 400 meters
9 Push-ups
9 Pull-ups
9 Sit-ups
Run 400 meters

Post time to comments.


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Kim displaying one of the 10 Domains of Fitness.

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Michelle, Alexandra, Cherie, and Cristina after their encounter with “Donkey Kong”. Way to finish girls!

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Someone’s sticking to a healthy diet!

Posted in WOD on September 24, 2008 by HOLT

WEDNESDAY – 080924

3 Rounds for time.

20 KB Swings
40 Push Press
60 Squats

Post times to comments.


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Big Zach putting up an amazing 100m row time. 15.5 seconds!

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Hans. The back of a CrossFitter.