Friday, June 30, 2006

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

Thursday, June 29, 2006

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

Tuesday, June 27, 2006

06/27/06 WOD


500 Swings For Time
Here's a nice story about some of our CrossFitters. Good Job.

Monday, June 26, 2006

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

Wednesday, June 21, 2006

06/21/06 WOD

50 Box Jumps
50 Swings
50 Reverse Lunges


3 rounds for time. Finish with a cold shower.

Tuesday, June 20, 2006

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

Monday, June 19, 2006

06/19/06 WOD



3 Individual Rounds for time

10 Cleans

20 Swings

10 Push Ups

Sunday, June 18, 2006

6/18/06 WOD

9 Rounds
5 Snatches
5 Cleans
11 Jerks
6 Swings
Thanks Micheal

Friday, June 16, 2006

06/16/06 WOD

3 Rounds
50 Wall Ball Shots
50 Med Ball Slams
50 Burpees

Thursday, June 15, 2006

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.

Wednesday, June 14, 2006

06/14/06 WOD



250 Med Ball Slams for Time

Tuesday, June 13, 2006

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

Monday, June 12, 2006

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.

Sunday, June 11, 2006

06/11/06 WOD

21 - 15 - 9
Snatches
Dips

Saturday, June 10, 2006

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

Friday, June 09, 2006

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

Thursday, June 08, 2006

06/08/06 WOD


5 - 1 minute Rounds of
Box Jumps
KB Swings
Med Ball Slams
Knees to Elbows
Push Presses

Wednesday, June 07, 2006

06/07/06 WOD

21 - 15 - 9 Reps of
Clean Squat into an Overhead Press
Pull Ups

Tuesday, June 06, 2006

06/06/06 WOD

Monday Night
10 Rounds
1 min Burpees
1 min Mountain Climbers

Monday, June 05, 2006

Debate: Fruit or Donut?

Post thoughts to comments.
WOD
5 Rounds
10 Deadlift
20 Swings
10 Push Ups

Sunday, June 04, 2006

06/05/06 WOD




100 Swings

50 Push Ups

100 High Pulls

50 Pull Ups

Saturday, June 03, 2006

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, June 02, 2006

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

Thursday, June 01, 2006

Who's looking Foxy?



Fox getting ready for a muscle up.

WOD

Elizabeth

Clean 135 lbs

Ring Dips

21-15-19