Archive for March, 2010

Posted in WOD on March 31, 2010 by HOLT

WEDNESDAY – 100331

For time.

10 Front Squats (155/105)
20 Double Unders (80 singles)
8 Front Squats
30 Double Unders (120 singles)
6 Front Squats
40 Double Unders (160 singles)
4 Front Squats
50 Double Unders (200 singles)
2 Front Squats
60 Double Unders (240 singles)

Scale as needed. Post time to comments.


9AM CLASS
Marianne (95): 9:01
Grace (95): 15:25
Jeff (rxd): 21:54
Chris V (155/S): 16:40
Amy (65/S): 14:49
Lourdes (45/S): 18:33
Jen K (65/S): 12:18
Farrah (63.5/DU): 16:36
Mindy 47.5/S): 13:50
Jane (20DB/S): 15:01
Nannie (47.5/S): 12:55
Gina (75/S): 14:39
Latoya (40/S): 16:37
4:30PM CLASS
Lillie (45/DU): 25:33
Greg H (115/DU): 11:45
Carrie (57.5/DU): 24:32
Cathy (45/S): 22:10
5:30PM CLASS
Gary (115/DU): 11:43
Ryan (rxd0: DNF
Ileana (45/S): 13:18
Tracey (45/S): 16:36
James (135/DU): 20:24
Sabrina (rxd): 14:44
Jared (18/DU): 11:14
6:30PM CLASS
Yesenia (65/S): 15;09
Jessica (95/DU): 11:07
Joe (rxd): 12:55
Philip (115/DU): 14:57
Maynor (115/DU): 16:36
Lyz (50/S): 15:53
Darrien (rxd): 16:24
Claudio (40DB/DU): 6:17
7:30PM CLASS
Bennett (55DBs/DU): 18:03
Mike (rxd): 9:35
Melissa (57.5/DU): 10:54
Jordan (125/DU): 14:12
Bobby (95/S): 25:22
Jio (95/S): 13:28
Maria (rxd): 8:35

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Posted in WOD on March 30, 2010 by HOLT

TUESDAY – 100330

Shoulder Press

3-3-3-3-3
(WARM UP TO A 3 REP MAX AND STAY AT THAT WEIGHT FOR ALL FIVE SETS)

then

21-15-9

Burpees
Pull ups

Post loads and time to comments.


Gary E swinging it out at 6am. Great ROM.

Welcome Manuela! Great job!

Mike moving that 70lb KB like it’s his job.

Simone lookin’ lean and mean. 🙂

6AM CLASS
Melanie (55/G): 13:01
Malia (75/R): 7:14
Gary (75): 5:16
Bryan (145): 3:50
Evelyn (55/G): 13:46
James (120/B): 7:52
9AM CLASS
Ryan (135): 3:41
Farrah (65/G): 6:34
Scott (165): 6:40
Tipton (50/G): 8:11
Tim (115/P): 11:09
Jen K (55/P): 6:49
Grace (55): 8:08
Carrie (45/P): 7:49
Ileana (42/5/B): 9:02
Sue (55/G/R): 9:34
Jordan (115): 6:54
Heather (60): 8:00
Chris M (115): 11:00
Chris V (115): 5:57
Gabriel (85): 7:24
Maureen (47.5/squat/situp): 3:37
Latoya (18/burpee/squat): 7:25
Bennett (115/P): 10:55
Roe (GHD/BACKEXT/G): 6:47
Marianne (GHD/BACKEXT/Ringpulls): 5:00
Joe (135): 6:03
4PM CLASS
Amy (47/2R): 6:42
Cathy (45/ ): 11:19
Sabrina (70): 6:16
Lauren (45): 9:16
Philip (95): 6:15
Gina (67/G): 7:02
6:30PM CLASS
Roger (125): 3:33
Melissa (50/P): 6:23
Jessica S (65/R): 7:18
Yesenia (55/G): 7:16
Maria (65): 5:49
Erica (50/G): 8:06
Lauren (50/G): 8:06
Diana (65): 7:52
Tracey (37.5/B): 8:53
Ana-Maria (37.5/JP/B): 9:55
Jennifer (37.5/B): 9:48
Sean (105/P): 10:34
Clay (67.5/B): 8:00
Joe (135): 3:02
Lead (115/G): 8:55
Zach (115): 5:22
Adrian (135): 4:38
Doug (95/P): 6:38
Darrien (135): 7:24
Olivia (28/JP): 7:58
Peggy A (65/B): 9:08
7:30PM CLASS
Greg H (95): 4:59
Jio (GHD/BACKEXT/rings): 5:21
Ernesto (65/G): 6:32
Mindy (47.5/G): 6:06

Posted in WOD on March 29, 2010 by HOLT

MONDAY – 100329

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
40 KB Swings (55/35)

Post total rounds completed to comments.

ANNOUNCEMENT: FOOD LOGS ARE DUE TODAY!

THE FREE SESSION AT 11AM ON SATURDAYS WILL NOW BE AT 10AM. THERE WILL NO LONGER BE A STRENGTH CLASS AT NOON ON SATURDAY. “TEAM TRAINING” FOR ANYONE REGISTERED FOR A COMPETITION OR IS PLANNING TO COMPETE WILL BE HELD ON SATURDAYS AT 11AM.


TEAM WOD – 100328

6AM CLASS
Bryan (rxd): 3 Rds + 400, 12
Gary (rxd): 3 Rds + 400, 27
Melanie (25): 3 Rds
Evelyn (25): 3 Rds
Tony G (rxd): 4 Rds + 400
9AM CLASS
Latoya (15): 2 Rds + 400, 25
Fernando L ( ): 3 Rds + 400
Jen K (rxd): 3 Rds + 400, 16
Tim ( ): 3 rds + 100
Nannie ( ): 3 rds + 400
Jane ( ): 3 Rds + 400, 3
Dafna ( ): 4 Rds + 375
Farrah ( ): 4 Rds + 200
Jessica C ( ): 3 Rds
Ryan (rxd): 3 Rds + 400, 32
Marianne (40): 4 Rds + 400
Heather ( ): 4 rds + 400
Chris M (rxd): 3 Rds + 400
Amy (rxd): 3 Rds + 400
Sharon (18): 3 Rds
Armando (rxd): 5 Rds + 400, 15
Noah (35 single arm): 4 Rds + 200
Ileana ( ): 3 Rds + 375
4:30PM CLASS
Sue (30): 4 Rds + 50
Jeff (rxd): 3 Rds + 400
Lourdes (20): 3 Rds + 395
Tipton (25): 3 Rds + 400, 17
5:30PM CLASS
Philip (rxd): 4 Rds
Lauren (35/500row): 3 Rds + 403m
Simone (rxd): 3 Rds
James (40): 3 Rds + 400,25
Carrie (20): 4 Rds
Sabrina (rxd0: 5 Rds
Manuela (20): 3 Rds + 400,14
Greg S (70): 3 Rds + 400, 16
Julissa (rxd): 3 Rds
6:30PM CLASS
Joe (rxd0: 4 Rds _ 400
Adrian (rxd): 3 Rds + 400,11
Jessica S (rxd): 4 Rds + 100
Melissa (30): 3 Rds + 400, 32
Maynor (rxd): 3 Rds + 400
Tony P (KAREN): 11:51
7:30PM CLASS
Mike (70): 3 Rds + 400, 30
Vanessa (40): 4 Rds + 400
Jordan (rxd): 4 Rds + 400
Brian (35): 3 Rds + 400, 17
Jim (35): 3 Rds
Gabriel (rxd): 3 Rds + 400, 13
Bennett (rxd): 3 Rds
Bobby (35): 3 Rds + 400
Jio (20″ box jump): 3 Rds + 400,33
Mindy (25): 4 Rds + 400
Claudio (35): 4 Rds + 400,25

Posted in WOD on March 28, 2010 by HOLT

SUNDAY – 100328

TEAM WOD – TEAMS OF 2 – EQUAL WORK MUST BE DONE

TEAM 800 METER RUN
300 Sandbag Squats (50/25)
200 Ring Push ups
100 Meter Farmer Carry – (one 55/35 DB/KB) – 10 trips total (5 each partner)
TEAM 800 METER RUN

Only one person can be working at one time. Must complete exercise before moving onto the next one. Post total time to comments.


Our new street fighting/self defense classes are in full swing! Tuesdays and Thursdays from 7PM-8PM.

Posted in WOD on March 27, 2010 by HOLT

SATURDAY – 100327

7 Rounds for time.

10 Medball Cleans (20/14)
10 Burpee box jumps (24/20)

Post time to comments.


Maxston Leppored, CrossFit Heights, Dayton OH.
(courtesy of www.crossfit.com)

Lish and I last week with Dan doing a wonderful WOD created by Pete at CrossFit 305‘s new beautiful box.

8AM CLASS
Farrah (14/16): 19:03
Ileana (10/10″): 25:44
Elaine (12/10″): 26:08
Roe (20″): 21:41
Doug (20″SU): 15:41
Jim (20″): 21:20
Lead (16″): 30:32
Grace (24SU): 13:49
Chris V (rxd): 17:11
Susie (16″): 20:33
Sabrina (rxd): 14:21
9AM CLASS
Tim (14/16″): 21;40
Nannie (12/16″): 23:24
Jordan (rxd): 14:52
Gabriel (rxd): 17:21
Scott (rxd): 16:31
Jeff (rxd): 24:53
Amy (rxd): 21:49
Jessica C (rxd): 22:24
Gary (rxd): 15:07
Mirella (8/16): 20:45
Simone (rxd): 23:58
Armando (rxd): 17:40
Jio (rxd): 19:28
Clay (12/20″): 23:07
Darcy (12): 15:27
Jillian (10/16″): 10:00
Hervey (14): 11:50
Lucie (12/16″): 23:54
Ana Maria (10/10″): 19:27
Philip (rxd): 19:06
Rahel (rxd): 21:35
Bobby (12/20″): 25:48

Posted in WOD on March 26, 2010 by HOLT

FRIDAY – 100326

3 Rounds for time. (Go in heats in necessary)

275lb Deadlift, 10 reps
50 Double Unders

Post time to comments. Scale as necessary.

PALEO DIET MAKES IT TO ESPN


Dear friend and fellow CrossFitter, Rob Keeling will be competing this weekend in the Virginia/DC/WV Sectional! Good luck brother! Those WODs look like FUN!!!! (just on a side note, without Rob’s advice CrossFit Threshold would not exist).
Rob – April 10th, 2009

Rob Keeling paying CrossFit Threshold a visit from DC

9AM CLASS
Ryan (275/265): 5:05
Greg (155): 7:52
Bennett (185): 8:39
Jen (80/S): 8:46
Jane (40KB/S): 9:18
Amy (105/S): 8:47
Malia (115): 9:49
Joe (KAREN): 11:07
Jen R (67.5/S): 12:48
Sharon (58/S): 13:41
Lyz (68/S): 11:47
Heather (125/S): 6:33
Jeff (rxd): 17:21
Scott (rxd): 15:29
Chris M (185/D/S): 16:00
Claudio (155): 4:04
Chris V (185/S): 4:57
5:30PM CLASS
Graf (rxd): 5:18
Greg S (rxd): 10:09
Philip (185): 12:15
Joe (205): 10:14
Irma (105): 19:58
Rahel (135): 8:59
Tracey (80/S): 16:23
Farrah (77.5): 11:28
Sean (95): 26:05
James (155): 25:16
Bryan (rxd): 9:28

Posted in WOD on March 25, 2010 by HOLT

THURSDAY – 100325

For time.

10-9-8-7-6-5-4-3-2-1

Wall Ball Shots (20/14)
Pull ups
Sit ups

Post time to comments.


The two Gregs rowing it out. 5k style!

The Story of Furious Pete (a fellow CrossFitter)

2010 CrossFit Games Moutain Sectionals – Day 1 Highlights

(courtesy of www.crossfit.com)
Jordan Gravatt makes some of the best videos!

6AM CLASS
Tony G (rxd): 6:22
Yesenia (G): 14:30
Elizabeth (10/B): 14:02
James (B): 13:37
Bryan (rxd): 6;55
9AM CLASS
Chris V (rxd): 7:47
Darrell (rxd): 9:06
Jen (G): 9:40
Roe (G): 11:35
Malia (P): 8:31
Ryan (rxd): 6:34
Bennett (P): 14:15
Joe (rxd): 9:30
Armando (rxd): 9:20
Rebecca (B/R): 12:31
Marianne (rxd): 9:58
Jim (rxd): 13:15
4PM CLASS
Stephanie (12/P/R): 10:07
Tipton (12/G): 10:10
Susie (G): 10:04
Manuela (10/G/R): 11:13
Grace (rxd): 10:51
Lauren (rxd): 12:24
Jeff (rxd): 13:22
Sue (B): 10:57
6:30PM CLASS
Sabrina (rxd): 8:06
Tracey (12/G): 13:52
Rahel (R): 10:58
Ileana (10/G/R): 13:41
Diana (rxd): 10:36
Clay (12/rings): 11:31
Jordan (rxd): 9:24
Roger (rxd): 6:31
Rey (rxd): 7:33
Lucie (P): 10:25
Lead (G): 17:32
Philip (rxd): 8:04
Fernando (35DB): 9:40
Olivia (6/JP): 8:57
Gabriel (rxd): 9:24
Chino (rxd): 8:05
7:30PM CLASS
Vanessa (rxd): 8:15
Maria (rxd): 8:57
Adrian (rxd): 8:09
Mike (rxd): 8:19