WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

:The devastation of this weeks fire.  This is one of 4 homes that were lost in our city.  It could of been a lot worst.

Saturday workout will be held at Victoria Arbor Park from 10-11am.  For those of you that haven't emailed me yet, try to do it as soon as possible so I know what size shirt you want.

WOD

Buy as many t-shirts as possible in 20min.

:WE GOT OUR SHIRTS IN...BUY YOUR SHIRT NOW AND RESERVE YOUR SATURDAY WORKOUT SPOT.  $25 WILL GET YOU A WORKOUT SHIRT AND UNLIMITED SATURDAY WORKOUTS FROM HERE ON OUT.

WOD

As many rounds in 20min:

5 ring dips

10 push-ups

15 squats

Post your rounds in the comments:

: A little busy this week.  Thanks Chris for the pic of the fire coming down to Carbon Canyon from Yorba Linda.

OUR FLYERS ARE JUST ABOUT DONE AND EVERYONE BETTER BE READY FOR A GREAT TIME THIS SATURDAY AT THE PARK.

WOD

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

: Casey doing his thrusters.  Ok Casey, here is the picture you wanted on the site, now everyone can see how buff you are.

WE GOT OUR SHIRTS IN...BUY YOUR SHIRT NOW AND RESERVE YOUR PARK EXERCISE SPOT FOR NOVEMBER 22ND. 

WOD

"Forty 40"

Forty yard dash (40 times)

Post times to the comments section.

:4 yr. old Tyler deadlifting his body weight.

EVERYONE KEEP AN EYE OUT FOR OUR POST THAT WILL FEATURE OUR FLYER INVITING EVERYONE TO OUR SATURDAY SESSIONS STARTING NOVEMBER 22ND.

WOD

5 rounds as many reps as possible:

Bench Press Body Weight

Pull-ups

Note: rest 3 to 5 minutes between sets.  Add total rep count and post in comments section.

: Nate and Chris working on another great park workout.  Looks like we need to work on getting them back on their heels. 

EVERYONE KEEP AN EYE OUT FOR OUR POST THAT WILL FEATURE OUR FLYER INVITING EVERYONE TO OUR SATURDAY SESSIONS STARTING NOVEMBER 22ND.

WOD

"Nancy"

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Post time to comments.

: World Famous Camp Pendleton Mud Run.  Fell one position this year in the "public safety" category.  2nd place, but we still beat our last time by 4min.

WOD

"Backward Fran"

9-15-21 reps

Pull-ups (first)

Thrusters (second)

:Compare your time with your original "Fran" time.

: Mur and I getting kicked out of our last "global gym".  Apparently they don't like us wearing CrossFit shirts in the gym...

WOD

"Nancy"

Five rounds for time:

400 meter run

95lb overhead squat, 15 reps

: Murdawg doing "burpee broad jumps" at our affiliation seminar.  Looks like Rory, from US CrossFit is passing you up.

October 13, 2008

WOD

Swim 100m

20 Kettle Bell Swings (35lbs)

Swim 200m

30 Kettle Bell Swings (35lbs)

Swim 300m

40 Kettle Bell Swings (35lbs)

Swim 400m

50 Kettle Bell Swings (35lbs)

: Next time we will be hiking the whole way down and camp at the bottom... Great trip, but bad for my CrossFit.

One last thing:  Pray for a fellow friend and firefigther that is going into surgery tomorrow.  We love you and will be there when you get out...

October 8, 2008

WOD

"Black Jack"

1 Push-ups, 21 Sit-ups

2 Push ups, 20 Sit-ups

go until you reach:

21 Push-ups, 1 Sit-up

Post Time:

: Lake Powell vacation with the family.  The WOD for that day was hike to "Rainbow Bridge" do squats with my son on my back then swim 1 mile.

September 20, 2008

WOD

30 Clean and Jerks

For time:

Sept. 18, 2008

WOD

5K

Post Time:

September 12, 2008

WOD

"Heavy Fran"

21-15-9 reps

115lb Thrusters

Pull-ups

For Time:

9-11-2008

WOD

"Daniel"

50 Pull-ups

400m Run

95lb Thrusters (21 reps)

800m Run

95lb Thrusters (21 reps)

400m Run

50 Pull-ups

Post Times:

Friday 9/5/2008

WOD

5 Rounds For Time:

20 pull-ups

20 Push-ups

20 Squats

20 Box Jumps

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