Archive for July, 2009

Phil T Deadlifting

Deadlift 3-3-2-2-2-1-1-1-1

Go heavy; total loads for all 9 sets.

Skipping ropes are downstairs

For the next few weeks we’ll be using some of the original CrossFit WODs from the archives.

First seen 31 May 2003

For twenty minutes:

7 Jump rope “double-unders”
7 Pull-ups
7 Push-ups

Scored by number of reps completed in 20 minutes.

Our Flag

Rest Day

Practice a skill or

“Cindy”

As many rounds as possible in 20 mins of:

5 pullups

10 push ups

30 squats

“He loves his country best who strives to make it best. ”

Robert G. Ingersoll

Overhead Squat (Picture courtesy CFX)

Happy Birthday Dave D

For Time:

20-15-10

Hang Power Snatch

Overhead Squat

My brother Ian

Happy Birthday Ian

Today’s WOD

Cleans

3-3-3-3-3

Go heavy and see how much you can clean from the floor, not power clean full squat clean.

Burpees a spectator sport

100 burpees for time
rest 5:00 minutes
1,000 row for time
rest 5:00 minutes
50 Dips for time

Rest day

“Pleasure is a by-product of doing something that is worth doing. Therefore, do not seek pleasure as such. Pleasure comes of seeking something else, and comes by the way. “

A. Lawrence Lowell

Joanna P working on her pistol.

“Snatch Nancy”

Cause if you named it any other way it’d just sound vulgar.

5 rounds for time of

400m Run

15 Snatches (40kg/30kg)

Scale weight as required.

Feet must leave the ground for burpees.

Apologies for the missing website. Due to some technical difficulties we were down for awhile but the WODs are back now, so you have no excuse.

TODAYS WOD

5 Rounds for time of:

5 Deadlifts

10 Burpees

Overhead Squat CrossFit Balboa

Heavy Day

Overhead Squat

5-5-5-5-5

If you haven’t done overhead squats before work on technique. For those of you who know what you’re doing go heavy. Make sure you watch your hands on the squat rack and be careful.