FREESaturday Workout bring a friend at 10AM and 11AMÂ and OPEN GYM from 12:00-2:00. TheFREE Saturday workout is open to anyone and everyone, regardless of you CrossFit experience.
Slide on in today….we will learn the proper skill of shoveling and with the advanced laborers, we have a weighted vest for you! Hope to see you today 🙂
Just got home from work and Maddie was sad that we were not going to crossfit. She wanted to do a WOD so we did 10-9-8-7-6-5-4-3-2-1, burpees, push ups, sit-ups. How cool is that. 7:04 for me and 10:24 for Maddie.
Jeff, that is stellar! Glad to hear it Maddie 🙂
I made up the 3 rounds for time:
10 155# DL
20 boxjumps
30 lunges with 25# plate overhead
Time: 8:42
sad i couldn’t make it today but i must remember rest days are good too.
so instead: 18 burpees, 20minutes at “the beach”, 2 loads of laundry, a quick dusting of the house, an hour of iphone/itunes updating, 2 trips to the grocery store and lots of cleaning of dishes!
Results: 4 spicy/smokey dry rubbed grass fed burgers, some oregano,thyme and garlic sweet potato rounds, a batch of “kickin” paleo tortilla chips, 6hrs of salsa,green chillis,tomatoes and pulled chicken in the crock pot and a cocktail!
kinda love snow days!
megHan, you just made me really hungry..that all sounds good!
Made it in and decided to do a 2k row. Couldn’t bring myself to do the WOD Doug did today, nice job.
Time 7:38
I made up Monday’s WOD. Can I tell you how depressing it is to workout in your cold basement alone at 9:30pm?! Very depressing! I appreciate the gym & all you crazies (snow pics are awesome!) that much more after tonight’s WOD 🙂
Hang Power Cleans 3-3-3-3-3
65-75-85-95-105×1
Mini WOD:
3 rounds
15 squat cleans with a 10# plate (instead of 14# med ball)
15 45# DB swings (instead of 35# KB)
4:47 with my improvisational skills!
I didn’t do the 50 GHDs because…well, because I don’t have a GHD machine. Looks like I’ll be making those up soon.
p.s. Jarrett if I’m in tomorrow I’m in for the DU challenge.
p.p.s. Meg…YUM!!! I had baked chick with homemade guac and salsa on it & I still want to make the “tortilla chips.” How’d they turn out? I do have leftover guac and salsa so, maybe tomorrow if it’s another snow day.
Slide on in today….we will learn the proper skill of shoveling and with the advanced laborers, we have a weighted vest for you! Hope to see you today 🙂
What was the mini WOD on Monday? I’m going to try to make up Monday’s WOD at home if it keeps snowing.
Lucas. Just curious how many people are participating in the paleo challenge?
Kristin, it was 3 rounds of 15 med ball cleans and 15 kb swings (35lbs for women). After the three rounds, 50 GHDs.
OK, so this is in reply to me having one-up’d Kristin on the double unders. started on facebook but has gained some interest.
Double Under Challenge
2 min AMRAP of double unders
post reps on whiteboard.
Just got home from work and Maddie was sad that we were not going to crossfit. She wanted to do a WOD so we did 10-9-8-7-6-5-4-3-2-1, burpees, push ups, sit-ups. How cool is that. 7:04 for me and 10:24 for Maddie.
Jeff, that is stellar! Glad to hear it Maddie 🙂
I made up the 3 rounds for time:
10 155# DL
20 boxjumps
30 lunges with 25# plate overhead
Time: 8:42
Made up Wednesday’s WOD
10 Deadlifts 225
20 Box Jumps (step up’s) 24″
30 Lunges (2-20lb dumbells)
11:20
Made up Wednesday’s WOD
10 Deadlifts 225
20 Box Jumps (step up’s) 24″
30 Lunges (2-20lb dumbells)
11:20
Then finished up with pulling Lucas and Doug through the snow with the prowler!!!
In case I don’t get the post up before you go to bed::::
Friday 5am and 6am classes are cancelled due to weather…………..see you at 9am or later Thanks!!
sad i couldn’t make it today but i must remember rest days are good too.
so instead: 18 burpees, 20minutes at “the beach”, 2 loads of laundry, a quick dusting of the house, an hour of iphone/itunes updating, 2 trips to the grocery store and lots of cleaning of dishes!
Results: 4 spicy/smokey dry rubbed grass fed burgers, some oregano,thyme and garlic sweet potato rounds, a batch of “kickin” paleo tortilla chips, 6hrs of salsa,green chillis,tomatoes and pulled chicken in the crock pot and a cocktail!
kinda love snow days!
megHan, you just made me really hungry..that all sounds good!
Made it in and decided to do a 2k row. Couldn’t bring myself to do the WOD Doug did today, nice job.
Time 7:38
I made up Monday’s WOD. Can I tell you how depressing it is to workout in your cold basement alone at 9:30pm?! Very depressing! I appreciate the gym & all you crazies (snow pics are awesome!) that much more after tonight’s WOD 🙂
Hang Power Cleans 3-3-3-3-3
65-75-85-95-105×1
Mini WOD:
3 rounds
15 squat cleans with a 10# plate (instead of 14# med ball)
15 45# DB swings (instead of 35# KB)
4:47 with my improvisational skills!
I didn’t do the 50 GHDs because…well, because I don’t have a GHD machine. Looks like I’ll be making those up soon.
p.s. Jarrett if I’m in tomorrow I’m in for the DU challenge.
p.p.s. Meg…YUM!!! I had baked chick with homemade guac and salsa on it & I still want to make the “tortilla chips.” How’d they turn out? I do have leftover guac and salsa so, maybe tomorrow if it’s another snow day.