Monthly Archives: June 2008

We had our first elements class last night, a program where we introduce new members to Crossfit workouts and fitness knowledge. elements wod: 10 min max rounds 5 box jumps 10 wall ball shots Great job everyone, and welcome to … Continue reading →

8 Rounds for time Run 200M Row 250M Jen front squatting from yesterdays wod

Overhead Squat 1-1-1-1-1 Front Squat 3-3-3-3-3 Back Squat 5-5-5-5-5 Increase the load every rep.

Tabata this! Pull-ups Push-ups Squat Sit-up Row

“Suffer on Satuday” 20 min max rounds 20 Kettlebell Step ups 10 Mt Climbers 20 Kettlebell 10 Burpees Great job everyone, it was another beautiful day at City Park. We had 4 new faces in our park workout: Welcome to … Continue reading →

Push Press 5 sets of 3 “Michael” Run 800m 50 sit-ups 50 back extensions “Because of anti-discrimination laws based on age, sex or disability, it’s hard to force officers to keep a certain body fat percentage or require them to … Continue reading →

Lunging Bear Complex 5 rounds, 5 reps Deadlift Power Clean Front Squat Push Press Lunge Left Lunge Right Push press Each movement flows into the next.. Increase load each round Bear Complex WOD…[wmv] [mov] John and Joel Box jumping

WOD Diane 21-15-9 Deadlift 225lb Handstand Push-ups Zoe is starting today with a little kettlebell warm up, never too young to start! Check out the “records” tab, just updated with the everyone’s times so far.

Welcome Allan to the morning class, Today’s Wod: 12 burpees 12 pull-ups 10 rounds for time Good job morning crew!