It's Fridee!!!

***Remember kiddies, no park WOD tomorrow. We'll be packing up our house to move. Yes, we are crazy enough to move the gym, our house, and attend a certification in the same month.***

Now, onto what's in store for today...

Buy in:
Run 400m
Then
3 rounds of:
10 Shoulder Dislocates
10 Good Mornings
10 Push Press (DB or BB - get the shoulders warm)

Workout of the Day:
Southwest Regional Floater WOD
20 Shoulder to Overhead 185/115#
40 Barrier Hop Burpees
7min. Time limit.

Cash Out:
"Mini-Tabata"
4 rounds each of:
Rower
Ring Rows
Abmats
Squats

Picture: Andy H. and Chad - making due without a pull up bar.

Thursday 6-10-10

Workout of the Day:

Buy in:
3 rounds
10 KB swings
10 Box Jumps
10 Push Ups

Get warm...

WOD:
Dips
5 x 5 (Ring, Bar, or Negative - weighted if athlete can complete 5 Ring easily)
Rest 2-5min.
Then
3 rounds for time:
3 Overhead Squats*
160m Sprint/Run

*Loading = Bodyweight. Scaling is 75%-50%.

Picture: Andy - nice form on the pull.

Chipper WOD Wednesdee...

Buy in:
5 min. continuous jump rope. 5 push up penalty for every mistake.

WOD:
1 Round for time:

30 Burpees
15 Deadlifts
50 Walking Lunges
15 Toes to Bar/GHD Sit Ups
30 Shoulder Press
50 Box Jumps
15 Chest to Bar Pull-ups
30 Good Mornings
50 Squats

225#/155# for deadlift
85#/55# for shoulder press.
Post time to complete to comments.

*Cash out:
One all-out 400m run.
*If time

Picture: Nicole - 15ft. rope climb...completed on 1st attempt ever at a rope climb. Now that's CrossFit!

It feels like a Tuesdee...

Buy in:
Row 500m
Then 3 rounds:
5 Dips
10 Overhead Squats (PVC)
15 Good mornings

WOD:
Power Clean
5 x 3
Rest 2-5min.
"Front Squat Fran"
For Time:
21-15-9
Front Squat
Pull Ups
115/75# NO RACK

Cash out:
Hand Stand Push Up progression

Picture: Sara - rocking the 2k row. 9:14 for fastest female time at the gym.

Monday monday...

A big thanks to everyone that came down and helped out with the new gym!!! What a weekend...box got painted on Friday, we moved everything over Saturday...and had the first WOD yesterday!

Workout of the day:

Compare to March 18th, 2010

1 round for time:
Run 250m
21 Push Ups w/plate on back
Run 500m
15 Push Ups w/plate on back
Rum 750m
9 Push Ups w/plate on back

Guys use 45# and gals 25# respectively. Scale weight as needed.

*Those of you that ran yesterday can Row...

Post time and weight of plate to comments.

Picture: Before and after...

Greetings new gym enthusiasts!

We will be at the new gym today (they're in the same location) cleaning and getting things ready for the move tomorrow. If anyone would like to drop by to help, come on down! If not, then the "official" moving and cleaning party is tomorrow, Sunday 6/6/10 @ 9am. We'll be moving everything over to the new space and cleaning out the old one. It'll be like a WOD moving all the bumper plates! Give me a call if you're coming down... We should be there about 10:30 this morning and 9 tomorrow! Any help is greatly appreciated!!! Thanks!

Steve 619-252-6703

Happy Fridee!!!

Workout of the Day:

Press
3 x 5 (add 5-10lb. from last time, set new PR)
Rest 2-3min.
5 rounds for time:
4 cone shuttle drill
Rest 60sec. in between efforts

Regular gym times. NO PARK WOD TOMORROW!!!

Check back in the morning if you'd like to help move the gym. I'm sure it will be a good WOD!!!