“Fight Gone Bad”

September 3, 2010 — alexporter

Ella battling the ropes at an early morning session

3 or 5 Rounds of 1 minute at each station:

  • Wall Ball 10/5kg
  • Sumo Deadlift High-Pull 35/22.5kg
  • Box Jump
  • Push-Press 35/22.5kg
  • Row (for calories)

Score the total number of reps (and calories) per exercise per round. Rest 1 minute between rounds. Use a continuously running clock. Total rounds for score.

Post score to comments.

Compare to August 6, 2010.

Today is a practice day for this month’s big charity event FIGHT GONE BAD 5. Registration is nearly full – Do NOT miss out! Register TODAY!!

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REGISTRATIONS CLOSE 9 SEPT

August 30, 2010 — alexporter

LAST CHANCE TO REGISTER!

FULL EVENT DETAILS HERE

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“75lbs”

August 18, 2010 — alexporter

Bernie, that is an awesome grimace!

With a 35/20kg barbell, perform
21-18-15-12-9-6-3 Reps for time of:

  • Sumo Deadlift High-Pull
  • Push-Jerk

Compare to April 20, 2010.

Post time to comments.

Posted in Fitness. Tags: , , , . 2 Comments »

“Fight Gone Bad”

August 6, 2010 — alexporter

Mat (and his better half, Rin) have just joined us recently and are off with a roar! Introduce yourself when you see them around the club.

3 or 5 Rounds of 1 minute at each station:

  • Wall Ball 10/5kg
  • Sumo Deadlift High-Pull 35/25kg
  • Box Jump
  • Push-Press 35/25kg
  • Row (for calories)

Score the total number of reps (and calories) per exercise per round. Rest 1 minute between rounds. Use a continuously running clock. Total rounds for score.

Post score to comments.

Compare to June 19, 2010.

FIGHT GONE BAD 5 is coming up soon. Watch this space!

Posted in Fitness. Tags: , , , , , , , , . 1 Comment »

“Tyler”

June 21, 2010 — alexporter

Debs' double KB Snatch

Five rounds for time:

  • 7 Muscle-ups
  • 21 Sumo-deadlift high-pull 42.5/30kg

Post time to comments.

Compare to April 29, 2010.

TYLER:
“1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO. First posted 17 October 2009“

Posted in Fitness. Tags: , , , , . 6 Comments »

“Fight Gone Bad”

June 19, 2010 — alexporter

Nicola demonstrates an American Swing - shoulder open at the crest of the swing with all joints in extension

3 or 5 Rounds of 1 minute at each station:

  • Wall Ball @ 10/5kg
  • Sumo Deadlift High-Pull @ 35/25kg
  • Box Jump
  • Push-Press @ 35/25kg
  • Row (for calories)

Score the total number of reps (and calories) per exercise per round. Rest 1 minute between rounds. Use a continuously running clock. Total rounds for score.

Post score to comments.

Compare to February 15, 2010.

Posted in Fitness. Tags: , , , , , , , , , . 7 Comments »

“Tyler”

April 29, 2010 — alexporter

Post-wod warm fuzzies - Coaches throwdown after the recent CrossFit Level One Trainer's course

Five rounds for time:

  • 7 Muscle-ups
  • 21 Sumo-deadlift high-pull 42.5/30kg

Post time to comments.

Compare to November 30, 2009.

“1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO. First posted 17 October 2009“

Happy Birthday Karl Webber!!

Posted in Fitness. Tags: , , , . 4 Comments »

“75lbs”

April 20, 2010 — alexporter

21-18-15-12-9-6-3 Reps for time of:

  • 34kg Sumo Deadlift High-Pull
  • 34kg Push-Jerk

Compare to January 27, 2010.

Post time to comments.

Posted in Fitness. Tags: , , , . 8 Comments »

“AIR FORCE”

April 12, 2010 — alexporter

Saturday's Hooverball final

For time:

  • 20 Thrusters
  • 20 Sumo deadlift high pulls
  • 20 Push jerks
  • 20 Overhead squats
  • 20 Front squats

Barbell Rx: 40/30kg, 4 burpees on the minute every minute.

WOD courtesy of GSX.

Post time to comments.

NOTE! There is NO WOD CLASS or SKILLS CLASS this Saturday, as we are hosting a CrossFit Level One Trainer’s course all weekend. If you normally train on Saturdays you must contact us immediately to reschedule your class.

WEDNESDAY NIGHT
Zone/Paleo/I Am CrossFit seminar with Julianne Taylor. Many of you have asked us about nutrition and the next I Am CrossFit. Well here’s your chance! Call us on 415-8510, or ask us in person for more information.
FIREFIGHTER FRAN starts at 6pm. A $10 donation gets you a shot at the infamous CrossFit WOD “Fran” in full Firefighter gear! Note: inexperienced or the uninitiated to CrossFit will not be permitted. There will be strict safety controls in place, and we reserve the right at all times to stop participants prior, or during.

Posted in Fitness. Tags: , , , , , , . 8 Comments »

AMRAP

March 13, 2010 — alexporter

Photo courtesy Vincent Yu

As Many Rounds As Possible in 20 minutes of:

  • 5 Thrusters 40/30kg
  • 7 Hang Power Clean 40/30kg
  • 9 Sumo Deadlift High-Pull 40/30kg

Post rounds completed to comments.

Compare to October 9, 2009.

Posted in Fitness. Tags: , , , , , , . 7 Comments »
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