"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Compare to 081223.
A week to go until our Kid's Program starts. Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090524.
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast. Post time to completion
and loads to comments.
Compare to 030716.
"Nicole"
AMRAP in 20 minutes of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed
for each round to comments.
Compare to 090330.
Complete AMRAP 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 081227.
Got Handstands? It's a little way out but
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090504
Nasty Girls!!! One of those WOD's that
just can't come up often enough!!!
Kodomo CrossFit Pricing: $60 a month!! Pre register now!!
classes are for ages 6-9 and 10-14 yrs of age
Only a few days left before we do our
Bowling for time get together @ Round 1!
If you don't know how to get there we will
have map up on the WOD board! I encourage
everyone to come out and be a part of this.
One of the intangibles of CrossFit is the
community and that doesn't only
happen in the gym.
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell
between the legs
above crossed ankles and jettison
the dumbbell after third rep and
continue with strict
pull-ups and then the kipping pull-ups. Coming off
the bar or going to ground constitutes termination of
a set.
Post time and number of sets to completion.
Compare to 090505.
Jonathan finished up his fundamentals with 
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps
Post number of rounds completed to comments.
Compare to 040523
"GRACE" CrossFit Asia from CrossFit Asia on Vimeo.
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to
a target ten feet above the ground.
Post time to comments.
Compare to 070423.
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080603.
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 081211
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
AMRAP in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Post number of rounds completed to comments.
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
"Cindy"
AMRAP 20 minutes :
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
AMRAP 20 minutes :
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and
rounds completed to comments.
Compare to 090513
BootCamp Week 2!! Wall Ball Craziness!!!
Upcoming Events:
Olympic Weightlifting Workshop
Date: 21 June 2009
Time: 1200-1500
Cost: $40 non-members/ $5 for Members
"Bowling for Time" Social outing
Location: Round 1 in Mihama
Time: TBD
Date: 28 June 2009
We will be closed 4-5 July for the Running and
Endurance Cert.. There is still spots available
so sign up before you miss this great Cert.
http://www.regonline.com/builder/site/Default.aspx?eventid=678261
12-13 Sept 2009
Level 1 CrossFit Certification
http://www.regonline.com/builder/site/Default.aspx?eventid=736303
02-03 Jan 2010
CrossFit Gymnastics Certification
http://www.regonline.com/GymOkinawaJapanJan2010
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
Post time to comments.
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 090322
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090422
Matt is a product of CF and CrossFit Endurance. He recently 
For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
_____________________________________________
Warrior WOD:
Run 800 Meters
20 Knees to Elbows
Run 700 Meters (no roof)
30 Band Assist Pull Ups
Run 500 Meters (400M with roof)
40 Jumping Pull-Ups
Post time to comments.
Compare to 070731.
The Last Bootcamp getting down Overhead Squat
5-5-5-5-5 reps.
Post loads to comments.
Wes and Cody.....Some of our old athletes
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Warrior Wod:
4 rounds for time of:
10lb-25lb Jumping Lunges, 15 Reps
21 Jumping pull ups
Post time to comments.
Compare to 081009.
Dumbbell split clean - video [wmv] [mov]
