Friday (01-29-10)

Print PDF

WOD

5 rounds

5 Handstand Pushups

15 KB Swings M: 1.5 F: 1 pood

1 Shuttle Run

(Shuttle Run = 5m sprint; 10m sprint, 20m sprint)

(Sprint = out and back, touching the ground at each point)

Strength Component: 30 Tire Flips M: Big F: Small

Core Stability: At the Chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]

Email this
Hits: 1836
Comments (14)Add Comment
0
...
written by Jenn, January 29, 2010
I've never done the tire flips - that sounds like fun!!! smilies/wink.gif
0
...
written by Coach, January 29, 2010
Hey everyone,

If you want workout shorts, find a trainer and sign up, we will be ordering them next week, so we need sizes and the money. those that haven't paid yet, get your money in or your shorts won't be ordered.

Second thing: I need everyone to respond to this blog and tell me your shirt sizes, to get an idea of what sizes to buy and how many.

Thanks
0
...
written by Coach, January 29, 2010
Flores: 14:25 (did 6rds and did it with the parralletes)
BJ: 12:27 (para)
Brock: 12:11 (red band HSPU, hurst shoulder, did 10 HSPU)
Nancy: 7:39 (red HSPU)
Chad: 13:02 (250 row, Box HSPU, 1 pood)
Kinika: 7:35 (20#KB,Box HSPU)
Margie: 8:29 (20#, Box HSPU)
Daniel G: 9:45 (blue)

A lot of them did the extra tire flip WOD as well.
0
...
written by Jenn, January 29, 2010
Sean wears a Large in Men, I wear a Med in Women! smilies/grin.gif
0
...
written by Rick, January 29, 2010
Hey everyone!

Liana and I just got a reply from CrossFit HQ about our application to become an Affiliate and they said we were good to go! See you in Hawaii!
0
...
written by BJ, January 29, 2010
Grats man! I will visit for sure!
0
...
written by Nancy, January 29, 2010
Good luck Rick and Liana! I can't wait to visit you!smilies/smiley.gif
0
...
written by milk, January 29, 2010
We'll be there. Best of luck my man.
0
...
written by Nancy, January 29, 2010
Danny A - 9:02 (Box pu, 1 pood)
Karla - 15:05 - (knee pu X10)
Joe Joe - 9:09 (b/b) - way to step it up on those HSPU!!!
Mikey B - 15:00 (box pu)
JENN - 15:15 (ROW 250M, BOX PU) smilies/wink.gif
Connie - 10:07 (b/b)

We also had a few good little tire flippers in this group too!smilies/smiley.gif
0
...
written by Nancy, January 29, 2010
Jane - 8:52 (box pu, #20)
Abel - 11:24 (box pu, 1 pood)
Sean - 11:20 (wall HSPU)
Carly - 13:42 (5 burpies, 15 air squats)

Sean and Abel demolished the tires!!!! Great work boys!
0
...
written by Nancy, January 29, 2010
There are a few of you that havent signed up for the Warrior Dash yet. It is on April 10th and we are all doing the 1:30 heat as a gym and everyone has to be there!!!! Go check out warriordash.com for info and register for the 1:30 heat TONIGHT!!!!


And also.......I am sure you have all noticed how are gym has grown this past month with all these new members. This next Friday we will be having a crossfit gathering at 8:00 at The Yardhouse and we want everyone to be there. All of you that are new need to come so you can meet all the oldtimers and all you oldtimers need to come to welcome the new members of our family. This will be a great oportunity for everyone to get to know each other and enjoy a few zone beers smilies/smiley.gif together!

Mark your calenders crossfiters!!!! smilies/smiley.gif
0
...
written by milk, January 29, 2010
Sean...Can you feel it??? It's happening brother, you're turning into a CrossFit Badass. I can see it. Good time brothersmilies/wink.gif
0
...
written by connie, January 30, 2010
Brett wears a XL in mens and if they are the same shirts you have in there right now i am a large.
0
...
written by JAMES, February 03, 2010
yea i need a medium coach!!!

Write comment

busy

[ Back ]