100429

for time:

Jackie

1000m row

50 thrusters (#45)

30 pull ups

3-2-1 GO! Start rowing and don't stop for 1k, 2k, or more. The 1000 meter record was tied but not broken this Thursday morning. 3:20 stands until someone can take it down. Stay focused and practice your rowing technique. And take a look at these links.

http://library.crossfit.com/premium/video/CFJ_RowingP1.mov?e=1272585862&h=fe08cb7f5e7b4bd9ddd483298a452972

http://library.crossfit.com/premium/video/CFJ_RowingP1.mov?e=1272585862&h=fe08cb7f5e7b4bd9ddd483298a452972

100426

Monday

"Linda" For Time:

• Deadlift 1 1/2 BW
• Bench BW
• Clean 3/4 BW

10,9,8,7,6,5,4,3,2,1

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take it's place. If I quit, however, it will last forever." Lance Armstrong

CrossFit Nite Out

100423

Friday

For time:

Clean 10, 8, 6, 4, 2

Ring Dips 2, 4, 6, 8, 10

Row 100m after each set of Dips

CrossFit Nite Out was a succes and lots of fun. Thank you to everybody that came out and enjoyed the evening at Allendale Bar and Grill. Trivia night was a blast and we came away with second place thanks to Danielle for correcting the score card. Robert was able to walk away with the "Big Ass Red Chair." Can't wait to do it again.

100420

Wednesday

5 rounds for time:

25 GHD Back Extensions

25 GHD sit ups

8 Front squats

I'm Gonna Get u Sucka!

100419

Monday

5 rounds for time:

5 Handstand Push ups

10 Deadlifts #225

Scoop - Toss

100412

Monday

5 Rounds:

20 Hammer Slams

Scoop - Toss Med Ball

Run

Flip Tire

Fun in the Sun

Great job with full body extension on that medicine ball scoop toss!

100408

for time:

500 meter row

3 rounds of:

med ball clean *10

burpee *10

500 meter row

Isabel

100404

Isabel

for time:

30 snatches

Its a Beautiful Morning!

Saturday

100403

5 rounds:

10 Sandbag Cleans

10 Tire/Box Jumps

10 Tire Flips

Run 400 Meters