Archive for March, 2009

Posted in WOD on March 31, 2009 by HOLT

TUESDAY – 090331

10 Rounds for Reps:

1:00 Double Unders
1:00 Rest

Post total reps to comments.

SKILL OF THE WEEK: SNATCH

“DECK OF DOOM”

11AM CLASS
Marcial: 98 (first Double Under!)
Chris M: 32 (first Double Under!)
Lisa K.: 51
Julissa: 131
Luke: 619
Darrell: 127 (first Double Under!)
Lisa M.: 338 (singles)
Chris V.: 24 (first Double Under!)
Vivian: 135 (first Double Under!)
Beth: 1 Double Under 457 (singles)
Greg: 106 (first Double Under)
Ralph: 47 (first Double Under!)
Holt: 662
Elisha: 738
6:45PM CLASS
Bryan: 289
Nancy: 97 (first Double Under!)
Maria: 193 (first Double Under!)
Adrian: 157
Bobby: 31
Eva: 58 (first Double Under!)
7:15PM CLASS
Lucie (row-calories): 119
Lauren: 24 (first Double Under!)
Maynor: 79 (first Double Under!)
Lindsey: 51 (first Double Under!0
Nancy: 94 (loved that fact she got double unders, she stayed for the 7:15 class!)
Bryan: 233
Zach: 780

We had 12 members get their first double under! These results show that if we force people to attempt double unders, they get them! So next time, challenge yourself and work up to prescribed movements instead of the substitutes for the WODs. You can all do it!

Posted in WOD on March 30, 2009 by HOLT

MONDAY – 090330

7 Rounds for time.

Run 250 meters
15 Pull ups
15 Box Jumps (20 inch)

Post time to comments.

SKILL OF THE WEEK: SNATCH

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A little “Fight Gone Bad” action.
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6AM CLASS
Adam (rxd): 19:45
Maria (rxd): 24:31
Bryan (rxd): 26:30
Tony (rxd): 25:44
Sean (rxd): 22:04
John (Blue Band/16″): 25:04
Grace (JP-Blue Band last round/12″): 25:20
Chris V (JP/12″): 27:34
Lead (JP/16″): 31:15
Gary (JP/16″): 23:07
8:30AM CLASS
Mindy (JP/16″ SU): 24:20
Beth (JP/16″ SU): 22:49
Rio (JP/16″SU): 23:12
Greg (rxd): 23:44
Claudio (Blue Band/20″): 25:24
Ralph (rxd): 30:51
Marcial (rxd): 34:02
6PM CLASS
Philip (rxd): 23:39
Lauren (Blue/Green/20″): 25:42
Marianne (Blue/Green/16″): 21:38
7PM CLASS
Maureen (JP/16″ SU): 26:02
Silvia (JP/16″SU): 25:48
Greg (rxd): 22:34
Zach (rxd): 20:11
Julissa (Blue/16″SU): 26:32
Sue (JP/16″SU): 28:24
Skippy (rxd): 20:03
Adrian (rxd): 28:16
Ang (rxd): 28:16
Maynor (rxd): 23:41
Vivian (blue band/20″SU): 23:01

Posted in WOD on March 29, 2009 by HOLT

SUNDAY – 090329

“DECK OF DOOM”

Using a standard deck of cards, take a card and perform the exercise and corresponding reps. Face cards equal 11 reps. All teammates must complete reps of exercise before taking another card. Get through the deck as fast as possible!

Spades – Sit ups
Clubs – Split Squat Jumps
Hearts – KB Swings
Diamond – Burpees
Joker – Run 400 meters

Post time to comments.

SKILL OF THE WEEK: HANDSTAND PUSH UPS

KYLE MAYNARD – FILFEST ’09 – AUSTIN, TX

10AM CLASS
Greg(55)/Skippy(55)/Bryan(55): 28:31
Alexis (12.5)/Maria (35)/Marianne W. (35): 26:10
Gary (30)/Gabrielle(25)/Bobby(40): 32:53
Julissa (25)/Dawn(15)/Lead(35): 38:23

Posted in WOD on March 28, 2009 by HOLT

SATURDAY – 090328

“Nicole”

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
Max Pull ups

Post total rounds to comments.

SKILL OF THE WEEK: HANDSTAND PUSH UPS

9 Consecutive Muscles ups after yesterday’s main site WOD.

8AM CLASS
Lead (Blue band): 6,4,8,7,7,6 + 400 meters
Julissa (Blue Band): 8,12,16,18,12 + 400 meters
Tony (rxd): 25,15,12,10,9,8 + 400 meters
Greg (rxd): 25,15,14,13,15,10 + 400 meters
Maria (rxd): 3,5,8,9,7.9. + 400 meters

10AM PARK WOD:
Medball 1 mile throw. Throw a medball however way you desire, chase and repeat for 1 mile.

Zeus (20):11:35
Kent (20): 13:03
Marianne (15): 14:17
Chris (20): 17:47
Heather (12): 12:47
Chris V (10): 12:03
Grace (6): 12:07
Dawn (10): 14:58
Silvia (8): 14:37
Nancy (8): 12:31

Posted in WOD on March 27, 2009 by HOLT

FRIDAY – 090327

10 Rounds for time.

10 KB Swings
10 Push ups

Post time to comments.

Go ALL OUT for this!

SKILL OF THE WEEK: HANDSTAND PUSH UPS

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A little on those toes Bryan but solid effort for the WOD.

8:30AM CLASS
Claudio (40): 7:23
Beth (12.5): 7:42
Lisa (12.5): 10:31
Chris V. (35): 12:38
Grace (15): 9:52
Mindy (15): 9:40
Marcial (rxd): 9:31
Robyn (30): 9:41
Sue (12.5): 10:08
Carlos (25): 7:30
Maureen (“I Hate Being Late WOD”)
11AM CLASS
Armando (rxd):11:17
Vivian (rxd): 8:20
6PM CLASS
Zeus (40): 5:39
Philip (40): 6:44
Jennifer (20): 7:23
Lauren (25): 8:40
Lucie (20): 7:05
Bryan (rxd): 5:55
Lindsey (20): 7:45

Posted in WOD on March 26, 2009 by HOLT

THURSDAY – 090326

5 Rounds for time.

100 single jump ropes
25 Med Ball Cleans

Post time to comments.

SKILL OF THE WEEK: HANDSTAND PUSH UPS

On the Road to the 2009 CrossFit Games“, Jocelyn Secundi, CrossFit Milford

(courtesy of www.crossfit.com)

6AM CLASS
Adam (20): 13:45
Bryan (20): 16:21
Sean (20): 14:39
Gary (10): 18:28
Lead (10): 18:22
John (12): 14:42
Tony (15): 13:05
Shellow (20): 19:02
11AM CLASS
Lisa (6): 26:26
Dave (12): 22:15
Luke (20): 11:59
Skippy (20): 15:42
Armando (15): 21:09
Vivian (10): 13:48
Ralph (10): 17:20
Greg (20): 13:40
6:45PM CLASS
Nancy (6): 17:50
Elijah (6): 13:55
Jennifer (6): 14:10
Zeus (20): 12:46
Chris M. (10): 31:40
Adrian (20): 23:54
Maynor (15): 21:30
Maria (12): 18:46
Tatiana (8): 14:05
Philip (10): 15:38
Bryan (20): 14:15
Lauren (8): 13:31
7:15PM CLASS
Robyn (10): 22:35
Marianne G. (SDLHP 18): 11:45
Chris V. (12): 22:20
Grace (8): 19:02
Lindsey (8): 25:25

Posted in WOD on March 25, 2009 by HOLT

WEDNESDAY – 090325

“TABATA SOMETHING ELSE”

20 seconds of work, followed by 10 seconds of rest, 8 rounds each of:

Pull ups
Push ups
Sit ups
Squats

Post totals to comments.

SKILL OF THE WEEK: HANDSTAND PUSH UPS

ADAPTATION: Luke is an example of mental toughness and the ability to adapt based on unknown factors. Luke’s right quad badly cramped during the last round of yesterday’s Burpee Box Jump/Run WOD. Instead of quiting, he opted for a one-legged Burpee Box Jump instead (on a 24 inch box). Holding true to the rule of, “Show up and Don’t Quit”. Beast.
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8:30AM CLASS
Lina (JP): 363
Beth (JP): 312
Rio (JP): 332
Hans (rxd): 367
Claudio (Green Band): 326
Greg (rxd): 362
Mindy (JP/16″ box squats): 281
6PM CLASS
Sue (JP): 429
Grace (Blue band): 288
Jen (JP): 270
Carlos (JP/toe touches): 503
Alexis (rxd): 367
Silvia M (JP): 429
Maureen (JP): 330
Tatiana (Blue Band): 301
Eva (JP): 409
Julissa (JP): 331
Maria (rxd): 301
7PM CLASS
Jackie (rxd): 360
Maria (rxd): 287 (Maria stayed for the 7PM class and did this WOD back to back!)
Robyn (JP): 347
Adrian (rxd): 250
Maynor (rxd): 275
Bobby (Blue band): 207
Ang (rxd): 399
Marcial (rxd): 249