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Monthly Archives: June 2011
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For time: 20 back squats (135/65 lb) 40 box jumps 15 back squats 30 box jumps 10 back squats 20 box jumps 5 back squats 10 box jumps ...Mitzi getting Ginger up Good Luck to Jeff and William as they travel to Houston this weekend to be judges at the CrossFit South Central Regional Games Read more »

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"Filthy Fifty" For time: 50 Box jump, 24/18 inch box 50 Jumping pull-ups 50 Kettlebell swings, 16/12 kg Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/25 pounds 50 Back extensions 50 Wall ball shots, 20/10 pound ball 50 Burpees 50 Double unders Many athletes will need to scale the WOD to Read more »

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"JT" 21-15-9 reps of: Handstand push-ups Ring dips Push-ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week. -original CrossFit Main Site Post "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms Read more »

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5 x 5 press rest 5 minutes 200m dumb bell over head walk (40/20 lb) 10 dumb bell push press 200m dumb bell rack walk 10 dumb bell front squats 200m dumb bell farmers walk 10 dumb bell hang cleans drop dumb bells then 200m sprint Going to the track at 9pm to redo a Read more »

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400m run 30 jumping slam balls 30 chest-to-bar pull ups 30 knees-to-elbows 400m run The standard for chest-to-bar pull ups is the chest (below the collar bone) noticably touches the bar. If your chest does not hit the bar, don't count it as a rep. Knees-to-elbows means your knee touches your elbow or slightly below it. Read more »

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3 rounds for time: 22 kettle bell swings (24/12 kg) 22 box jumps (24/18") 400 m run 22 burpees 22 wall ball (20/10 lbs) Enlarge image "Shoes, Barefoot Running and Lance Armstrong" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov] A Glimpse at Mikko's 2011 Games Training - video [wmv] [mov] "I Love Read more »

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10 rounds of: 10 x thrusters (95/65 lbs) 10 x push ups ...Diana & William acting like CrossFit nerds in Destin Zone Nutrition Talk this Saturday at 9am. What is the Zone Diet?  The reason that we gain weight is because the hormones generated by the foods we eat are out of balance; not lack

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All classes on June 6 meet at ASH track. Tabata run for 2 miles The Tabata protocol is 20 seconds of work followed by 10 seconds of rest. The work is at 100% effort. For this WOD, you will run at 100% effort for 20 seconds followed by 10 seconds of rest. Repeat until you

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