Tuesday - 15JUN2010

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Scale appropriately.

Post time to comments.

Monday - 14JUN2010

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Scale appropriately.

Post time to comments.

Updated class times!!!

You wanted it, you got it.

So based on the poll on the blog page, 1800 is the big winner! This means starting 14JUNE2010, we will have a M, W, F class at 1800 at Martinez Gym. Starting Monday, 21JUNE we will have Edward Ho coming in to assist and help out with some kettlebell skills. Because there is nothing funner than throwing around a big lump of metal.

The 1145 class isn't "quite" going away. Recently, it has degenerated into a lunchtime, mainsite programming throwdown between Nate and Aaron. If there is a workout posted on www.crossfit.com, then we will be there. Alibis for the weekend: If you're going to come, give Aaron a call on his cell to make sure they will actually be at the gym and not at the track or elsewhere. Other people show up at random, and are still welcome, but we won't spend as much time on the skill development. The class will consist of a warmup, then the WOD. So you now have three times a day(Tuesday and Thursday withstanding) to come and get in the best shape of your life.

Thanks again to everybody who has participated in this venture, you make the box everything it is.

Aaron

Frday - 11JUN2010

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.

Thursday - 10JUN2010

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Wednesday - 9JUN2010

Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

Scale appropriately.

Post rounds and fractions of rounds to comments.

Tuesday - 8JUN2010

For time:

Row 30 calories
95 pound Thruster, 30 reps
30 Pullups
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 Pullups
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
10 Pullups
10 Kettlebell swings, 1.5 pood

Scale appropriately.

Post time to comments.

Monday - 7JUN2010

South Central Regional Event 4

For time:
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters

Scale appropriately.

Post time to comments.

Thursday - 3JUN2010

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

Wednesday - 2JUN2010

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.