Archive for February, 2009

Posted in WOD on February 28, 2009 by HOLT

SATURDAY – 090228

30-20-10

Overhead Squats
Pull ups

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WOD

8AM CLASS
Ang (45/Burpees): 8:59
Philip (12): 7:32
Lead (15): 7:51
Maynor (PVC): 11:23
Tony (45): 8:15
Mindy (PVC/Jumping Pullups): 4:13
Drew (65): 9:55

Posted in WOD on February 27, 2009 by HOLT

FRIDAY – 090227

7 Rounds for time.

10 Sit ups
20 Split Squat Jumps (left right is one)
Run 250 meters

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img_3199
Nice bear crawl Bryan.
<img img_3218
Luke, one of our fire breathers.

8:30AM CLASS
Mindy (lunges): 31:06
Claudio (rxd): 23:19
11AM CLASS
Silvia (Row/Lunges): 21:14
Nancy (rxd): 29:29
Marcos (rxd): 23:12
Tati (lunges): 28:40
Vivian (lunges): 22:37
Lina (FRAN)(35/blue bands): 7:20
6PM CLASS
Maureen (lunges): 37:15
Yolanda (crunches/row): 28:32
Lucie (lunges): 33:45
Sue (lunges): 34:22
Leo (rxd): 21:50
Lauren (rxd): 21:20
Bryan (rxd): 24:48

Posted in WOD on February 26, 2009 by HOLT

THURSDAY – 090226

7 Rounds

10 Push ups
10 Knees-to-Elbows
20 ft. Bear Crawl

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BELIEVE TAEKWONDO

6AM CLASS
Adam (rxd): 8:45
Brian (from CrossFit East Decatur)(Knee ups): 13:01
Bryan (rxd): 10:55
Tony (rxd): 12:28
John (Knee ups): 14:34
11AM CLASS
Luke (rxd): 8:30
Greg (rxd): 10:46
Ralph (rxd): 15:44
Darrell (rxd): 13:42
Werner (rxd): 17:29
Marcos (knee ups): 11:02
Nancy (knee ups): 11:54
Lisa (knee ups): 15:48
Carol (knee ups): 13:34
Vivian (feet to ceiling): 6:19
Silvia N. (knee ups): 14:52
Yolanda (knee ups): 13:38
Jessie (knee ups): 14:40
7:15 CLASS
Lauren (knee ups): 11:27
Robyn (knee ups): 12:06
Ang (rxd): 10:34
Armando (rxd): 15:33
Zeus (rxd): 10:34
Elijah (knee ups): 10:54
Marianne (knee ups): 11:33
Greg (rxd): 10:35 (BEAT HIS 11AM CLASS TIME!)
Tatiana (knee ups): 13:24

Posted in WOD on February 25, 2009 by HOLT

WEDNESDAY – 090225

50 Kettlebell Swings
5 Pull-Ups
40 Kettlebell Swings
10 Pull-Ups
30 Kettlebell Swings
15 Pull-Ups
20 Kettlebell Swings
20 Pull-Ups
10 Kettlebell Swings
25 Pull-Ups

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Kevin Montoya – Chest to Bar Fran

(courtesy of games2009.crossfit.com)


8:30AM CLASS

Mindy (18/Jumping Pullups): 10:20
Beth (15/JP): 11:18
Marcial (35): 19:15
Marconi (35/Blue Bands): 18:48
Claudio (35): 15:52
Luis (35/Green Bands): 14:28
Rio (15/JP): 12:21
6PM CLASS
Marianne (35 SDLHP/JP): 13:50
Sue (12.5/JP): 11:16
Alexis (35/25): 15:36
Lead (35/Blue Bands): 17:41
Philip (40): 14:48
Ralph (40): 19:50
Zach (rxd): 15:53
7PM CLASS
Eva (25/JP): 11:57
Ang (rxd): 17:59
Maria (25): 17:01
Drew (rxd): 23:17

Posted in WOD on February 24, 2009 by HOLT

TUESDAY – 090224

Tabata

Squats
Sit ups
Tuck Jumps
Dips

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img_3184
Robyn, you’re a badass!

11AM CLASS
Carol: (box dips): 255
Lisa: (step up/box dips): 270
Silvia N. (plate crunch/box dips): 296
Armando (rxd): 243
Greg (rxd): 362
Vivian (box dips): 432
Annie (box dips): 429
Mindy (step ups/box dips): 293
7:15PM CLASS
Lucie (step up/box dips): 371
Nancy (step up/box dips): 333
Robyn (box dips): 436
Jackie (box dips): 521
Luis (rxd): 368
Tatiana (step ups/box dips): 332
Lauren (box dips): 442
Drew (rxd): 342
Zeus (rxd): 338
Elijah (box dips): 375
Eva (box dips): 352
Bryan (box dips): 543
Sue (step ups/box dips): 519
Maynor (box dips): 337
Maria (box dips): 404

Posted in WOD on February 23, 2009 by HOLT

MONDAY – 090223

2 Rounds for time.

50 Double-Unders
40 Kettlebell Swings
30 Box Jumps
20 Med Ball Cleans
10 Burpees

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Zone Chronicles

(courtesy of www.crossfit.com)

THERE IS A NEW SCHEDULE STARTING MARCH 1ST. WE WILL BE ADDING A 6:45PM CLASS TUESDAYS AND THURSDAYS. PLEASE SEE SCHEDULE FOR DETAILS.

6AM CLASS
Brian (S/35DB/20″/20MB): 27:56
Lead (S/35DB/20″/20MB): 23:07
Adam (DU/35KB/20″/20MB): 15:27
Tony (DU/35DB/20″/20MB): 21:37
8:30AM CLASS
Rio (S/18KB/20″/10MB): 30:20
Marconi (S/25DB/20″/15MB): 27:48
Luis (S/30DB/16″/20MB): 21:42
Beth (S/15DB/16″step/10MB): 20:25
Pita (DU/35KB/20″/15MB): 22:00
6PM CLASS
Maria (S/35DB/20″/15MB): 21:01
Tatiana (S/35DB/16″Step/10MB): 26:51
Marianne (DU/35DB/16″/12MB): 17:36
Carrie (S/20DB/16″step/10MB): 15:30
Maureen (S/10DB/16″step/4MB): 23:34
Lauren (S/35DB/16″/8MB): 13:57
Philip (S/35KB/20″/20MB): 22:46
Ralph (S/35DB/20″/20MB): 20:50
Lucie (Step up/15DB/step up/8MB): 23:02
Leo (S/9KB/16″/Squat Jumps): 16:55
Armando (S/35DB/20″/20MB): 25:01
Marcial (S/35DB/20″/20MB): 22:20
7PM CLASS
Robyn (S/25/16″/10MB): 31:02
Ang (DU/35MB/20″/15MB): 14:13
Greg (S/35KB/24″/20MB): 17:19
Sue (S/10DB/Step up/6MB): 25:42
Marianne (S/SDLHP 35/Step up/Front Squat – 10lb. MB): 18:52

Posted in WOD on February 22, 2009 by HOLT

SUNDAY – 090222

“J.T.”

21-15-9
Handstand Pushups
Ring Dips
Push ups

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“J.T.” – Annie

(courtesy of www.crossfit.com)

10AM CLASS
Alexis (Decline/Bands): 10:06
Julissa (Decline/Box): 10:08
Zach (bands): 15:27
Brian (Decline/Bands): 10:43
Lead (Decline/Box): 10:47