06/30/06 WOD

20 Swings, Squats, Lunges, High Pulls, Push Presses, Push Ups

18 Swings, Squats, Lunges, High Pulls, Push Presses, Push Ups

16 Swings, Squats, Lunges, High Pulls, Push Presses, Push Ups

14 Swings, Squats, Lunges, High Pulls, Push Presses, Push Ups

12 Swings, Squats, Lunges, High Pulls, Push Presses, Push Ups

10 Swings, Squats, Lunges, High Pulls, Push Presses, Push Ups

Here's your chance...

to Suffer on a Saturday.

You've been demanding a Saturday workout for months, so here's your chance to prove just how dedicated you are.

Saturday, July 8th at 9:00 am, sharp!


This workout is not included in your monthly rate, there will be an additional fee of $20 for this Saturday Morning Workout.

Are you a Sufferer or a Sissy?

06/29/06 WOD

50 Box Jumps

50 Jumping Pull Ups

50 Swings

50 Leg Raises

50 Push Presses

50 Wall Ball Shots

50 Burpees

100 Jumping Jacks

06/27/06 WOD

500 Swings For Time

Here's a nice story about some of our CrossFitters. Good Job.

http://www.wanderersrunningclub.org/events_recent/2006-06-vermont.html

06/26/06 WOD

Make your pressing more challenging by using different grips.

5 Strict Presses

10 Push Presses

15 Thrusters

20 Jerks

3 Rounds

06/21/06 WOD

50 Box Jumps
50 Swings
50 Reverse Lunges


3 rounds for time. Finish with a cold shower.

06/20/06 WOD

20 High Pulls

20 Push Ups

400 m Run

16 High Pulls

16 Push Ups

400 m Run

12 High Pulls

12 Push Ups

400 m Run

8 High Pulls

8 Push Ups

400 m Run

4 High Pulls

4 Push ups

400 m Run

06/19/06 WOD

3 Individual Rounds for time

10 Cleans

20 Swings

10 Push Ups

6/18/06 WOD

9 Rounds

5 Snatches

5 Cleans

11 Jerks

6 Swings

Thanks Micheal

06/16/06 WOD

3 Rounds

50 Wall Ball Shots

50 Med Ball Slams

50 Burpees

06/15/06 WOD

20 Reverse Lunges

15 Sit Ups

10 Push Ups

5 Pull Ups

Complete as many rounds as possible in 20 minutes.

06/14/06 WOD

250 Med Ball Slams for Time

06/13/06 WOD

100 High Pulls, 50 Push Ups

90 High Pulls, 45 Push Ups

80 High Pulls, 40 Push Ups

70 High Pulls, 35 Push Ups

60 High Pulls, 30 Push Ups

50 High Pulls, 25 Push Ups

40 High Pulls, 20 Push Ups

30 High Pulls, 15 Push Ups

20 High Pulls, 10 Push Ups

10 High Pulls, 5 Push Ups

Unlimited Camp Sessions Only $107

The next 4 week camp session starts this week, with the option to take unlimited classes (meaning you come as many times a week as you'd like) for only $107. Click on the link above for more details.

06/11/06 WOD

21 - 15 - 9

Snatches

Dips

06/10/06 WOD

40 Swings, 20 Pull Ups

36 Swings, 18 Pull Ups

32 Swings, 16 Pull Ups

28 Swings, 14 Pull Ups

24 Swings, 12 Pull Ups

20 Swings, 10 Pull Ups

16 Swings, 8 Pull Ups

12 Swings, 6 Pull Ups

8 Swings, 4 Pull Ups

4 Swings, 2 Pull Ups

06/09/06 WOD

3 Rounds

30 Box Jumps

30 Push Ups

30 Swings

30 Jumping Pull Ups

30 Leg Raises

Compare to...

Erik 14:26

Cathy 16:18

Mark 16:51

Conrad 22:11

06/08/06 WOD

5 - 1 minute Rounds of

Box Jumps

KB Swings

Med Ball Slams

Knees to Elbows

Push Presses

06/07/06 WOD

21 - 15 - 9 Reps of

Clean Squat into an Overhead Press

Pull Ups

06/06/06 WOD

Monday Night

10 Rounds

1 min Burpees

1 min Mountain Climbers

Debate: Fruit or Donut?

Post thoughts to comments.

WOD

5 Rounds

10 Deadlift

20 Swings

10 Push Ups

06/05/06 WOD

100 Swings

50 Push Ups

100 High Pulls

50 Pull Ups

Sunday Schedule

Open House from 10am - 4pm

11:30 - 12:00 Jiu-Jitsu Demo

12:10 - 12:40 CrossFit Demo

2:30 - 3:00 Jiu-Jitsu Demo

3:10 - 3:40 CrossFit Demo

Anytime there is no scheduled demo we will be available to answer questions. Food will also be available.

OPEN HOUSE

WOD

Deadlift

Swings

Push Ups

21-15-9 Reps

Friday AM crew kicks A$$

The Friday morning crew pulled out all the stops this morning, and blew through 'The Filthy Fifty' practically with ease. We also had a visiting CrossFitter from Virginia, thanks for stopping by MK!

WOD

3 Rounds

50 Squats

40 Push Ups

30 Sit Ups

20 Lunges

10 Pull Ups

Who's looking Foxy?

Fox getting ready for a muscle up.

WOD

Elizabeth

Clean 135 lbs

Ring Dips

21-15-19