Archive for June, 2010

Posted in WOD on June 30, 2010 by HOLT

WEDNESDAY – 100630

3 Rounds for time.

25 Double Pushup Burpees
25 2fer1 Wall Ball Shots (sub for double squat wall ball shots) (20/14)

Post time to comments.

A HUGE DAY OF PRs!!!! (and this isn’t everyone)

Analise @ 175lbs (PR)

Melissa @ 175lbs (PR)

Lauren pulling 200lbs (PR)

Grace ties the gym record (Vanessa) pulling 225lbs (PR)!

Rey’s 1st PR at 435lbs. then went on and did a second PR at 465lbs!

Darrien pulling 400lbs (PR)!

Zach’s back from Israel and we’re happy he’s back! Comes in and pulls 475lbs! Beast!

9AM/10AM/4:30PM/5:30PM/6:30PM/7:30PM CLASS

DAILY COMMENTS

Advertisements

Posted in WOD on June 29, 2010 by HOLT

TUESDAY – 100629

Deadlift
3-3-2-2-1
then
30-20-10
KB/DB Deadlift (55/35)
Sit ups

Post loads and time to comments.


Little Davey Presby right after the free kids workout at our 2 year anniversary. Jeff’s comment: “Kids Crossfit rocks… The beast is tamed!”



6AM CLASS

9AM CLASS

4PM CLASS

6:30PM CLASS

7:30PM CLASS

Posted in WOD on June 28, 2010 by HOLT

MONDAY – 100628

3 Rounds for time.

Run 400 meters
12 Sandbag Squat Cleans (50/25) – Can sub for medball squat cleans
21 Box Jumps (24/20)

Post time to comments.








Posted in WOD on June 27, 2010 by HOLT

SUNDAY – 100627

TEAM HOPPER CHALLENGE

5 Mini Team WODs will be placed in a mini hopper for the team to draw from. Workouts will stipulate rules as to how many can be working at a time. Team must complete drawn workout before drawing again.

Post time to comments.

The Affiliate competition at the Southeast Regional

(courtesy of www.crossfit.com)

10AM CLASS
WODS: Teams of 3 – WODs picked at random. No setup. Time stops when all equipment is put away.

4 Rounds
10 Double Pushup Burpees
10 Split Squat Jumps (5 each leg)
(all teammates working at a time – each teammate must complete the 4 rounds)

800 meter Relay (each teammate must complete 1 full 800 meter run)
(only 1 teammate working at a time)

15-12-9
KB Swings (55/35)
Wall Ball Shots (20/14)
(each teammate complete the full couplet before switching to the next athlete)

200 Overhead Walking Lunge Steps (total for team) (45/25)
(only two working at a time)

300 Double Unders + 600 Singles – (team total)
(only two can be working at a time)

Posted in WOD on June 26, 2010 by HOLT

SATURDAY – 100626

NO CLASSES TODAY.

STOP BY FOR OUR 2 YEAR ANNIVERSARY PARTY TODAY! FESTIVITIES AND WORKOUTS BEGIN AT 11AM! PLEASE SEE BELOW FOR THE SCHEDULED EVENTS. INDIVIDUAL EVENTS ARE SCALABLE. BRING FRIENDS AND FAMILY TO TRY OUT THE NEWBIE WORKOUT!

11AM – KIDS WORKOUT
NOON – NEWBIE WORKOUT
12:45PM – STANDARDS RELEASED FOR WORKOUT
1:15PM – FIRST HEAT FOR INDIVIDUAL COMPETITORS (FIRST COME FIRST SERVE)


Eric is turning into a lean mean fighting machine!

I would like to thank EVERYONE for coming to support our 2 year anniversary! A special thanks to CrossFit 305, CrossFit North Maimi Beach, and CrossFit Kingdom. We had 45 athletes compete in the individual competition and 41 total in the free workout not to mention the two dozen kids that participated in the kids workout. Thank you to everyone that brought food for the potluck! It was amazing! From the bottom of our hearts, Tony, Elisha, and I would like to thank all our clients and supporters. Without you, we would not exist. You enrich our lives and give us the pleasure of having the best job in the entire world.

The Results from Today’s Individual Competition:
WOMEN:
1. Sabrina
2. Sarah W
3. Vanessa
4. Stephanie/Anais
5. Grace
6. Irma/Julissa
7. Rahel
8. Danielle
9. Kimmy
10. Analise/Jessica
11. Lauren D./Sue
12. Carrie/Lauren A.
13. Jane

MEN
1. Vidal/Andrew Z.
2. Luke
3. Jonas
4. Rey
5. Bryan G./Douglas M.
6. Joe
7. Zack B
8. Mike R.
9. Wess/George
10. Jordan
11. Sean/Mark C
12. Gary/Greg H.
13. Toi/James/Anthony/Jeff
14. Raul
15. Danny
16. Kent
17. Eric
18 Gabriel/Daniel

Posted in WOD on June 25, 2010 by HOLT

FRIDAY – 100625

For time.

21-15-9

Push Press (115/75)
Ring Dips
Push ups

Post time to comments.

ANNOUNCEMENT: TOMORROW WE WILL BE CLOSING ALL CLASSES FOR OUR TWO YEAR ANNIVERSARY PARTY! KIDS WORKOUT BEGINS AT 11AM. NEWBIES WORKOUT WILL START AT NOON. INDIVIDUAL COMPETITORS WOD WILL BEGIN AT 1:15PM WITH A STANDARDS BRIEFING AT 12:45. BRING PALEO FRIENDLY FOOD FOR THE POTLUCK. BEER AND OTHER DRINKS WILL BE OK EVEN THOUGH IT’S NOT PALEO.

Cleaning with Lindsey Smith, Kristan Clever and Miranda Oldroyd

(courtesy of www.crossfit.com)

9AM/10AM CLASS

5:30PM CLASS

Posted in WOD on June 24, 2010 by HOLT

THURSDAY – 100624

“Backwards Annie”

10-20-30-40-50

Sit ups (anchored)
Double Unders

Post time to comments.

The Final WOD at the Canadian Regionals

(courtesy of www.crossfit.com)