28 January 2012
1030 FREE WOD
1200 Team WOD
A WOD
4 Rounds for time
200M run
Wall Climb
10 Ground to Overhead 135/95lbs
10 Toes to bar
B WOD
For Time:
21-15-9
Back Squat 225/150 lbs
GHD Sit-ups
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1200 Team WOD
A WOD
4 Rounds for time
200M run
Wall Climb
10 Ground to Overhead 135/95lbs
10 Toes to bar
B WOD
For Time:
21-15-9
Back Squat 225/150 lbs
GHD Sit-ups
Post time to comments
WOD Love!
By crossfit on January 27, 2012 10:36 PM | Comments(0)
27 January 2012
FRIDAY NIGHT FIGHTS
1815!!! Be there by 1800 for warm ups
A WOD
5-5-5-5-5
Back Squat (High Bar)
Use 80% of your 1RM
This is speed work. Use the elasticity
of your knees and ankles as much as you can
safely support. You may play the ballistic bounce
out of the bottom as long as you are not violating
any of the performance points of squatting
Post loads to comments
B WOD
Nicole
In 20 Min AMRAP of:
400m Run
Max rep Pull-ups
1815!!! Be there by 1800 for warm ups
A WOD
5-5-5-5-5
Back Squat (High Bar)
Use 80% of your 1RM
This is speed work. Use the elasticity
of your knees and ankles as much as you can
safely support. You may play the ballistic bounce
out of the bottom as long as you are not violating
any of the performance points of squatting
Post loads to comments
B WOD
Nicole
In 20 Min AMRAP of:
400m Run
Max rep Pull-ups
beat the coach from CrossFit Asia on Vimeo.
Christen goes 20 for 20 @155 on the Clean Complex.
Asia be very afraid!!
By crossfit on January 26, 2012 9:23 PM | Comments(1)
26 January 2012
A WOD
21-15-9 reps for time of:
Box jump 24"/20"
75/55lbs Power snatch
Chest to bar Pull-up
Post time to comments
B WOD
2 min challenge ~ Pistols
For Time:
100 Double Unders
100 Push-ups
100 Squats
Post time to comments
21-15-9 reps for time of:
Box jump 24"/20"
75/55lbs Power snatch
Chest to bar Pull-up
Post time to comments
B WOD
2 min challenge ~ Pistols
For Time:
100 Double Unders
100 Push-ups
100 Squats
Post time to comments
Friday @ 1815 We will run our first Friday Night Fights!
If you train @ CFA you can play! There will be a prize or
possibly prizes.... You'll never know if you don't show!!
Tomorrow is the last day to get signed up for the lean
up weight loss challenges!! You can't win if you don't
sign up!
Still think grains aren't so bad? Read this! Gluten
If you train @ CFA you can play! There will be a prize or
possibly prizes.... You'll never know if you don't show!!
Tomorrow is the last day to get signed up for the lean
up weight loss challenges!! You can't win if you don't
sign up!
Still think grains aren't so bad? Read this! Gluten
By crossfit on January 25, 2012 9:56 PM | Comments(1)
25 January 2012
Rest Day!!!!
Only 2 days left to sign up for the Lean Up/Weight Loss
Challenge!! Get weighed in or you pics done before COB
on Thursday!!! Win or Lose you still WIN!!!
Challenge!! Get weighed in or you pics done before COB
on Thursday!!! Win or Lose you still WIN!!!
By crossfit on January 24, 2012 8:01 PM | Comments(0)
24 January 2012
A WOD
Diane"
For time:
21-15-9
Deadlift 225/155lbs
Handstand Push Ups
Post time to comments
B WOD
In 7 minutes AMRAP of:
5 Power Cleans 155/105 lbs
8 Lateral burpees over the bar
Post rounds to comments
Diane"
For time:
21-15-9
Deadlift 225/155lbs
Handstand Push Ups
Post time to comments
B WOD
In 7 minutes AMRAP of:
5 Power Cleans 155/105 lbs
8 Lateral burpees over the bar
Post rounds to comments
By crossfit on January 23, 2012 9:26 PM | Comments(0)
