WOD:
“Cindy”
20 min amrap of
5 – Pull-ups
10 – Push-ups
15 – Air Squats
-or-
“Mary”
20 min amrap of
5 – HSPU
10 – Pistols (alt leg)
15 – Pull-ups
Day 58 of the 100 Day Push-Up Challenge, only 1687 push-ups to buy in!!
Day 27 of the 28 day Muscle Up Challenge, only 378 muscle ups to buy in!!
Sunday:
Day 59 of the 100 Day Push-Up Challenge, only 1746 push-ups to buy in!!
Day 28 of the 28 day Muscle Up Challenge, only 406 muscle ups to buy in!!
February 27, 2010 · Posted in WOD
No 6am class today..
WOD:
Gymnastic Warm-up
Met-Con:
“Jackie” (compare to 1/29 )
- 1000m row
- 50 Thrusters 45lb
- 30 Pull-ups
Day 57 of the 100 Day Push-Up Challenge, only 1629 push-ups to buy in!!
Day 26 of the 28 day Muscle Up Challenge, only 351 muscle ups to buy in!!
February 26, 2010 · Posted in WOD
Congrats to Rich on completing his elements classes!!
5pm and 6pm classes are still on.
7pm class is cancled
WOD:
Gymnastic Warm-up
Handstand Holds 6 on 15 off x 10
Met-Con:
7 rounds
- 7 Power Cleans (135/95) VIDEO (do this without the squat at end)
- 7 Box Jumps (24/20)
Day 56 of the 100 Day Push-Up Challenge, only 1572 push-ups to buy in!!
Day 25 of the 28 day Muscle Up Challenge, only 325 muscle ups to buy in!!
February 25, 2010 · Posted in WOD
WOD:
Gymnastic Warm-up
Front Lever Hold or Static Hang 6 sec on 15sec rest x 10
Met-Con:
7 rounds for time
- 10 pistols (alt leg) or kettlebell goblet squat
- long jump (line to line)
- 5 pull-ups
Day 55 of the 100 Day Push-Up Challenge, only 1516 push-ups to buy in!!
Day 24 of the 28 day Muscle Up Challenge, only 300 muscle ups to buy in!!
February 24, 2010 · Posted in WOD
WOD:
A) Gymnastic Warm-up
B) L-sit Holds 6 on 15 off x10
C) Push Jerk
- 12 – 10 – 8 – 6 – 3
D) Rowing Intervals – (14 minute total)
- 1 min row
- 30 sec sprint
- 1 min row (recovery)
- 45 sec sprint
- 1 min row (recovery)
- 60 sec sprint
- 1 min row (recovery)
- 90 sec sprint
- 1 min row (recovery)
- 60 sec sprint
- 1 min row (recovery)
- 45 sec sprint
- 1 min row (recovery)
- 30 sec sprint
- 1 min row (recovery)
Day 54 of the 100 Day Push-Up Challenge, only 1461 push-ups to buy in!!
Day 23 of the 28 day Muscle Up Challenge, only 276 muscle ups to buy in!!
February 23, 2010 · Posted in WOD
WOD:
Gymnastic Warm-Up
Static Ft. Lever Hold or Static Hang 6 on 15 off.
Met-Con:
10-9-8-7-6-5-4-3-2-1
- Deadlift (Body Weight +)
- Kettlebell Swing (71/53)
- Sit-ups
Day 53 of the 100 Day Push-Up Challenge, only 1407 push-ups to buy in!!
Day 22 of the 28 day Muscle Up Challenge, only 253 muscle ups to buy in!!
February 21, 2010 · Posted in WOD
Congrats to Frank and Chris and Vasti on completing their elements classes!!! Great job guys!!
WOD:
5 Rounds of:
- 10 – Push-ups
- 3 - Headstand Straddle Press
- 5 – Pistols (per leg)
- 10 – Second Tripod or Frogstand
- 5 – Pull-Ups
**Open Gym**
Day 51 of the 100 Day Push-Up Challenge, only 1303 push-ups to buy in!!
Day 20 of the 28 day Muscle Up Challenge, only 210 muscle ups to buy in!!
Sunday: Day 51 of the 100 Day Push-Up Challenge, only 1354 push-ups to buy in!!
Day 21 of the 28 day Muscle Up Challenge, only 231 muscle ups to buy in!!
February 20, 2010 · Posted in WOD
Above: 3rd from left. Our very first CrossFit Ignite member Jeff Lysaght. Jeff got shipped off to Iraq right before we opened. Here we have Jeff and his fellow soldiers at CrossFit Joint Base Balad, Iraq after a morning “Murph” workout in their body armor! Jeff said “the motivating music during this workout was coming from a prayer tower outside the wire”. He is missed but will be returning soon, safe and sound.
WOD:
Gymnastic Warmup
L-sit Holds
Met-Con:
“Karen on Crack”
- 75 wall ball shots (20/14)
- 750 M row
- 75 wall ball shots (20/14)
Day 50 of the 100 Day Push-Up Challenge, only 1252 push-ups to buy in!!
Day 19 of the 28 day Muscle Up Challenge, only 190 muscle ups to buy in!!
February 19, 2010 · Posted in WOD
Happy Birthday Haley!!
WOD:
- Gymnastic Warm-up
- Handstand Holds
Met-Con:
20 min AMRAP of:
- 10 Hang Power Cleans (135/95)
- 10 Knees 2 Elbows or/ Toes to Bar
- 10 Push-ups
Day 49 of the 100 Day Push-Up Challenge, only 1202 push-ups to buy in!!
Day 18 of the 28 day Muscle Up Challenge, only 171 muscle ups to buy in!!
February 18, 2010 · Posted in WOD
Crouching George, Hidden Dragon!!
WOD:
- Gymanstic Warm-up
- L-Sit Holds on Parrallettes
- Dead Lifts
- 10-8-6-3
- Row 2000-M
Day 48 of the 100 Day Push-Up Challenge, only 1153 push-ups to buy in!!
Day 17 of the 28 day Muscle Up Challenge, only 153 muscle ups to buy in!!
February 17, 2010 · Posted in WOD
