Archive for January, 2010

Posted in WOD on January 31, 2010 by HOLT

SUNDAY – 100131

CrossFit Dodgeball v.2.0!

YELLOW = 20 SQUATS
BLUE = 20 PUSH UPS
GREEN = 20 SPLIT SQUAT JUMPS
RED = 20 MOUNTAIN CLIMBERS
PURPLE = 20 SIT UPS
ORANGE = 20 FLUTTER KICKS

NEW RULE: BEFORE STARTING THE GAME, BOTH TEAMS MUST COMPLETE 25 BURPEES AND THEN SET UP ON THEIR PERSPECTIVE LINES. ALL GAMES WILL BEGIN WITH 25 BURPEES PER PERSON.



Right before the storm….

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Posted in WOD on January 30, 2010 by HOLT

SATURDAY – 100130

For time.

5 Rounds for time.

Run 400 meters
135lb Thruster, 7 reps

Post time to comments.


Nice Jane!


9am class

Giselle from CrossFit Peru stopped by for her second WOD during her stay in Miami! You’re always welcome back!

8AM CLASS
Rahel (65): 16:10
Susie (37.5): 17:15
Farrah (57.5): 17:18
Ileana (37.5): 22:13
Rebecca (45): 24:10
Jeff (115): 27:21
Chris V: 21:24
Lead (85/row): 23:08
Diego (90lbs): 12:23
Mike (rxd): 17:23
Vanessa (85): 16:09
Hans:
Sabrina (97.5): 31:19
9AM CLASS
Amy (37.5): 17:24
Simone (45): 18:54
Jackie (22): 15:46
Erica (33): 18:48
Lauren (28): 17:12
Piggy (45): 24:21
Jordan (95): 16:32
Roe (55): 17:45
Lucie (65): 21:25
Julie (40): 18:09
Raul (95): 19:46
Ali (28): 15:15
Sophia (18): 18:00
Ernesto (25DBs): 20:21
Ana Maria (18): 22:26
Clay (45): 18:31
Greg H (67.5): 12:49
Rufus (rxd0: 12:43
Armando (115): 19:55
Toi (95): 16:17

Posted in WOD on January 29, 2010 by HOLT

FRIDAY -100129

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

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Great job Rebecca!

Maude jerking some solid weight!

Great extension Armando. Way to stay aggressive!

“Isa-Grace”

(courtesy of www.crossfit.com)

9AM CLASS
Marianne: 52 half/164/16/28
Giselle: Hold/201/20/25
Georgette: 155/90/23(R)/13
Peggy A: 60sec/80/26(J)/14
PSR: 15sec/70/22(R)/12
Jane: 25sec/100/23(B)/12
Jeff: 15sec/85/13/26
Amy: 80half/116/26(G)/23
Heather: 4/140/15/20
Chris M: 36sec/80/16/12
Chris V: 2/137/24/24
Scott: 52(abmat)/150/30/30
Toi: 15/148/30/27
Holt: 65/205/60/44
Julie: 14sec/110/14(B)/25
5:30PM CLASS
Joe: 23/142/24/32
Farrah (G): 58sec/133/28/20
Lauren D: 37sec/127/12/20
Gabriel: 15/149/20/19
Ileana (15DBs/B): 70/105/23/11
Sonya: 90sec/135/12/19
Greg S: 53/194/26/27
Bryan: 51/120/45/29
Maria: 17/128/17/23
Yesenia (G): 15/117/17/20
Sara (15DBs/B): 63/80/20/23
Rahel (2R): 3sec/140/17/21
Sophia: 46sec/100/5/18
Kim R (P): 2/176/24/25
Sabrina: 0/157/15/26
Lauren (JP): 58sec/108/37/21

Posted in WOD on January 28, 2010 by HOLT

THURSDAY – 100128

Push Jerk (clean weight from floor)

3-3-3-3-3

FOCUS ON FORM.

then

3 Rounds for time

50 Double Unders
50 Abmat Sit ups

Post loads and times to comments.

Handstand WOD Demo” -with Laurie Galassi – CrossFit Santa Cruz

(courtesy of www.crossfit.com)

SHOULDER PRESS/PUSH PRESS/PUSH JERK – TRI PANEL

(courtesy of www.crossfit.com)

6AM CLASS
WOD BEFORE STRENGTH
Rufus: 115,135,155,165,170/6:01
Tony G: 115,135,155,165,170/6:24
Gary: 77,95,115,125,135(2),130/17:14
Hans: 77/95/115/135/155(2)/155(2)/18:31
Julie: 45,57.5,67.5,67.5,67.5/16:16 (S)
Grace: 57.5,67.5,77.5,82.5,87.5/10:57
9AM CLASS
Ryan: 95,115,135,155(2),135/7:51
Greg S: 95,115,115,115,115/11:34
Darrell: 95,115,135,155,155/8:17
Scott: 95,115,135,155,175/19:46
Chris V: 95,115,135,155,175/16:01
Armando: 95,115,135,155,165/14:04 (S)
Denise: row 3k(28:00)/13:59 (S)
Rebecca: 48,68,78,78,83/13:59 (S)
Maude: 48,68,68,68,73/ 13:44 (S)
Kathy: 18,28,28,28,38/21:20 (S)
4PM CLASS

6:30PM CLASS

7:30PM CLASS

Posted in WOD on January 27, 2010 by HOLT

WEDNESDAY – 100127

For time.

5 Rounds for time.

Run 400 meters
Rest 4 minutes in between rounds.

Post times to comments.


Tony Gomez’s new Vibram 5-finger shoes. Check out their site here.

9AM CLASS
Giselle: 1:37/1:37/1:31/1:37/1:49
Amy: 1:44/1:49/1:47/1:51/1:51
Jeff: 1:56/2:01/2:02/2:18/2:08
Ryan: 1:13/1:15/1:23/1:15/1:21
Chris V: 1:21/1:20/1:33/2:15/1:31
Marianne: 1:29/1:32/1:38/1:38/1:39
Rebecca: 3:28/3:15/3:18/3:09/3:44
Cathy: 2:38/2:36/2:36/2:34/2:37
Jane: 1:52/1:57/1:52/1:55/1:58
Sharon: 3:06/2:55/3:00/4:00/3:00
5:30PM CLASS
Farrah: 1:51/1:49/1:58/1:55/1:51
Nicole D: 1:51/1:59/1:58/2:01/2:00
Lauren: 1:47/1:44/1:45/1:52/1:53
Carrie: 1:35/1:40/1:46/1:53/1:53
Joe: 1:09/1:14/1:21/1:14/1:15
Greg H: 1:21/1:22/1:25/1:26/1:23
Simone: 1:57/2:04/2:03/2:03/1:46
Stephanie: 1:28/1:43/
Maria: 1:38/1:44/1:43/1:42/1:40
Holt: 1:11/1:12/1:15/1:21/1:14
Fernando: 1:13/1:13/1:12/1:17/1:16
Kathy: 1:34/1:38/1:44/1:51/1:43
Kristy: 1:38/1:42/1:55/1:53/1:47
Sue: 2:18/2:13/2:07/2:06/2:02
Ileana: 2:19/2:15/2:18/2:15/2:11
6:30PM CLASS
Rahel: 1:26/1:33/1:35/1:42/1:38
Jessica S: 1:34/1:33/1:35/1:35/1:38
Irma: 1:29/1:27/1:32/1:33/1:34
Melissa V: 1:51/1:51/2:05/2:02/1:53
Lillie: 2:01/2:05/2:04/2:14/2:07
Miriam: 1:40/1:43/1:46/1:50/1:50
Diana: 2:16/2:08/3:12/2:41/2:10
Jim G: 2:06/2:01/1:49/1:53/1:45
Armando: 1:53/1:43/1:41/1:48/1:36
7:30PM CLASS
Adrian: 1:27/1:28/1:33/1:36/1:34
Claudio: 1:32/1:28/1:34/1:37/1:37
Tatiana: 1:51/1:49/1:49/1:54/1:57

Posted in WOD on January 26, 2010 by HOLT

TUESDAY – 100126

Clean – from ground, power or squat.

3-3-2-1-1

then

21-15-9

Box Jumps (24inch)
Med Ball Cleans (20/14)

Post loads and time to comments.


CrossFit Threshold’s very FIRST client is back after a long sabbatical. Welcome back Hans!!!!

Rufus crushes WODs like it’s his job.

Gary getting some air on the vert. jumps.

6AM CLASS
Bryan: 205
Rufus: 205
Tony G: 185
Julie: 53
Roe: 53
Hans: 175
Gary: 125
9AM CLASS
Denise (14): 8:01
Joe: 175, 4:31
Jordan: 175, 6:05
Maude (14): 10:40
Peggy (14): 11:27
Jane (20/16): 12:15
Piggy (12): 13:12
Chris V: 195, 6:00
Rebecca: 97.5
Ryan: 205, 4:08
Toi: 165, 4:27
Heather M (14): 97.5, 5:39
Scott: 205, 5:51
Chris M: 175, 7:43
4PM CLASS
Douglas: 63/(14/20): 7:23
Marianne: 100/(20/24): 7:01
Dawn: 38/(14/SU): 8:20
Grace: 100/(14/20): 6:42
Cathy: (10/16): 8:51
6:30PM CLASS
Stephanie: 35
Darla: 18
Yesenia: 40
Sabrina: 120
Jessica: 90/7:08
Joseph: 115/8:06
Roger: 185/5:07
Fernando: 170/4:38
Lucie: 70/6:22
Elaine: 70/(20/14): 7:25
Sue: 58/(20/14): 6:39
Ileana: 48/(20/10): 8:51
Maureen: 58/(16/10): 5:28
Irma: 58/(16/12): 7:12
Miriam: 85/(16/12): 6:11
Lauren: 85/8:06
Al: 105/(20/14):6:39
Jim G: 105/(20/20): 6:34
7:30PM CLASS
Mike: 205/6:43
Adrian: 185/6:46
Rey: 245/5:56
Jim K: 225/4:22
Lead: 115/(20/20): 10:10
Ernesto: 95/(20/12): 9:46
Maria: 124/(14/24): 7:07
Vanessa: 105/(20/24):6:09
Tatiana: 45/(14/20): 8:18
Kim N: 75/(14/20): 7:15

Posted in WOD on January 25, 2010 by HOLT

MONDAY – 100125

For time.

100 Squats
90 Double Unders
80 Abmat Sit ups
70 Push ups
60 Vertical Jumps (1ft above max reach)
50 lb Sandbag run (200 meters)(25lb for women)
40 KB Swings (55/35)
30 Pull ups
20 Wall Ball Shots
10 Burpees

Post time to comments.

ANNOUNCEMENT: REMEMBER, ALL FOOD LOGS ARE DUE TODAY FOR WEEK 2! KEEP UP THE GOOD WORK. WE ARE STILL GOING THROUGH ALL THE FOOD LOGS. IF YOU HAVE ANY QUESTIONS, PLEASE DON’T HESITATE TO ASK US.


100123 WOD

6AM CLASS
Bryan (rxd): 28:40
Gary (rxd): 30:37
Tony G (rxd): 20:25
Grace (rxd): 26:45
Julie (S/18/B/12): 34:27
Rufus (rxd): 16:22
Hans (35/12): 48:25
9AM CLASS
Marianne (rxd): 23:18
Darrell (rxd): 30:02
Denise (S/20/rings/14): 34:53
Scott (rxd): 33:55
Jeff (P): 44:30
Amy (S/G/12): 29:57
Chris M (S/R/20): 37:25
Heather (S/R): 27:29
Toi (rxd): 28:00
Sharon (half- S/4/9/JP/4): 23:52
Peggy (S/15/JP/8): 45:39
5:30PM CLASS

6:30PM CLASS

7:30PM CLASS