Archive for January, 2009

Posted in WOD on January 31, 2009 by HOLT

SATURDAY – 090131

“Barbara”

5 Rounds for time.

20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Rest precisely 3 minutes between rounds. Post time for each round to comments.

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Boz, Matthew Swift, and Freddy Camacho. There really is a modification for everything in CrossFit! Check out Freddy’s beer bottle flag!
(courtesy of www.crossfit.com)

Posted in WOD on January 30, 2009 by HOLT

FRIDAY – 090130

Deadlifts

3-3-3-3-3

Post loads to comments.


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6am crew.
Check out these series of photos. Great job by all on the deadlift and shrug part of the med ball clean. For the most part, everyone is fully extended at the hips and finishing with a big shrug before the catch. (Also notice the triple extension). We have the best CrossFitters!
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Posted in WOD on January 29, 2009 by HOLT

THURSDAY – 090129

7 Rounds for time

10 Med Ball Cleans (20/15)
10 Burpees

Post time to comments.

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Posted in WOD on January 28, 2009 by HOLT

WEDNESDAY – 090128

Weighted Tabata Squats (45/25/10)
then
150 situps

Post time to comments.

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Great job gang on the WOD.
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Posted in WOD on January 27, 2009 by HOLT

TUESDAY – 090127

5 Rounds for time.

35 Double Unders (or 140 singles)
Run 200 meters

Post time to comments.

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Our Die-Hard 6am crew.
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Adam rocks.
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Armando hit the med ball clean on his second attempt. Impressive. Great shrug and catch! Way to lock those arms out at the top of that shrug and hip extension!
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Rob Orlando – Hybrid Athletics

(courtesy of www.crossfit.com)

Posted in WOD on January 26, 2009 by HOLT

MONDAY – 080126

3 Rounds for time.

Row 1000 meters
30 Pull ups
30 Box Jumps, 20 inch box

Post time to comments.

CrossFit South East Regional Qualifier
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I’m registered for the 2009 CrossFit Dirty South East Regional Qualifier. I encourage any of our members to come join me! It’s going to be a great weekend of WODs and community building within our region. 89 Days away!

Posted in WOD on January 25, 2009 by HOLT

SUNDAY – 090125

3 Rounds for time.

Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

Trainer WOD – “Isabel”

(courtesy of www.crossfit.com)