ConFireCrossfit

Helen

2009-08-20T07:23:00.000-07:00

Workout: “Helen”

Three rounds for time:
Run 400 meters
21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing)
12 x Pull-ups

Post time to comments.

Advanced(RX’d):

3 RD’s of:
Run 400m
21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing)
12 x Pull-ups (strict or kipping)

Intermediate:

3 RD’s of:
Run 400m or Row 500m
12 x 44lb Kettlebell Swings (or Dumbbell Swings)
9 x Pull-ups (Jumping or Assisted)

Beginner:

3 RD’s of:
Run 200m or Row 25om
12 x 35lb Kettlebell Swings (or 35lb. dumbbell swing)
6 x Pull-ups (Jumping or Assisted)

Sorry for the Break.

2009-08-18T17:01:00.000-07:00

Tuesday C shift

10 Rounds for Time
5 Pull ups
10 Push Ups
15 Sit ups
20 Squats

Keep up your intesity and work on full range of motion.

Friday

2009-08-06T19:16:00.001-07:00

Cardio Day
5k run or 8 mile bike ride

Thursday

2009-08-05T21:11:00.001-07:00

Pyramid reps
1-2-3-4-5-6-7-8-9-10-9-8-7....3-2-1
95lbs Hanging Cleans
Burpees

Modified
65 lbs hanging cleans

Hanging cleans you start standing upright with the bar about mid thigh.

Wednesday

2009-08-05T06:45:00.000-07:00

5 Rounds
run 400 meters
21 Burpees
10 knee to elbows

modified
ride the bike on a high resistance for 4 minutes
if you cant do the knee to elbows, set the bench up with a decline and do 20 decline situps.

Tuesday

2009-08-04T10:05:00.001-07:00

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Modified
use a weight that you are comfortable with and concetrate on form.

Saturday

2009-07-31T20:53:00.000-07:00

Strength Day

Deadlift
3-3-3-3-3

modified
use a weight that you feel comfortable with dont over do it, work on form more than going heavy.

Thursday

2009-07-29T20:42:00.001-07:00

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Wednesday

2009-07-29T08:33:00.001-07:00

Pyramid reps
1-2-3-4-5-6-7-8-9-10-9-8-7-6-...2-1
95lbs Pushpress
24" Box Jump

Modified
45lbs Pushpress
18" box jump

2009-07-28T07:07:00.000-07:00

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

modified:
use 95lbs or just the bar.

Sunday

2009-07-25T20:02:00.001-07:00

WOD
50 sit-ups
50 squats
50 pull-ups
50 pushpress 65lbs
50 power cleans 65lbs

Modified
jumping pull-ups or lat-pulldowns
45lbs cleans and pushpress

Saturday

2009-07-24T21:39:00.001-07:00

WOD
3 rounds for time.

400m run
21 kettlebell swings (54lb men, 35lb women).
12 pull ups

Modified

ride bike for 4minutes at a fast pace and heavy resistance
21 KB swings 30lbs
12 jumping pull ups or lat pull downs

Friday

2009-07-24T08:10:00.000-07:00

WOD
Tabata deadlift (135lb men, 95lb women, barbell deadlifts)
Tabata dumbbell push press (men 45lb dbs, women 25lb)
Tabata burpee

Thursday

2009-07-23T08:21:00.001-07:00

WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Modified do 30 reps of each

Sunday

2009-07-19T08:18:00.001-07:00

WOD
As many rounds as possible in 20 minutes

5 Pull-ups
10 Push-ups
15 Squats

Modified
do jumping pull-ups or lat pulldowns.

Thursday

2009-07-09T08:19:00.001-07:00

WOD

150 Wallballs 20 lbs ball

Modified WOD

150 Wallballs 12 lbs ball

Wednesday

2009-07-08T09:14:00.001-07:00

"Murph"
800 meter run
100 pull-ups
200 push-ups
300 squats
800 meter run

If you cant run Bike at a fast pace for 4 minutes, do jumping pull-ups when you fatigue.

Tuesday

2009-07-07T07:19:00.001-07:00

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

Modified WOD
21-18-15-12-9-6-3 rep rounds of:
85 pound Front squat
Sit-up
If your still working on form or have a past injury were you are limited on doing weighted squats do them without weight.
GHD is the Glute Hamstring bench that you do back extensions on. for sit-ups sit on the thigh pads and put your feet under the foot pads then lean back past parallel then return to the upright position, that is a GHD sit-up.

Monday

2009-07-06T07:56:00.000-07:00

Do as many rounds as possible in 20 minutes
5 pull-ups
10 Push-ups
15 Squats

Sunday

2009-07-05T14:54:00.001-07:00

RUN 5K

Saturday

2009-07-03T19:08:00.000-07:00

Pyramid reps
1-2-3-4-5-6-7-8-9-10-9-8-7-6...2-1
Pull-ups
Box Jumps 24"

Tuesday

2009-06-29T21:07:00.001-07:00

4 Rounds
50 Squats
400 meter run

Monday

2009-06-29T08:07:00.001-07:00

WOD
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast.

Saturday

2009-06-27T08:39:00.000-07:00

POWER DAY
Cleans 3-3-3-3-3

Thursday

2009-06-25T07:43:00.001-07:00

"FRAN"
21-15-9
95lbs Thrusters
Pull-Ups

Try It on air!

Wednesday

2009-06-24T06:36:00.001-07:00

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Tuesday

2009-06-23T09:58:00.001-07:00

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Thursday

2009-06-18T09:30:00.001-07:00

WOD
"Tabata Something"
20 seconds of work with 10 second break 8 rounds, total of 4 minutes. Pick four exercises to do, lowerest score for any round is the total for that exercise add all four totals together for final score.
115lbs hanging Clean
Sit-ups
Squats
Pull-ups

Wednesday

2009-06-17T08:03:00.001-07:00

5K Run

Sunday Cindy

2009-06-14T08:47:00.000-07:00

Newly Promoted Engineer Jay Z aka Sean Carder

"Cindy"

As many rounds as possible in 20 minutes.

5 pull ups
10 push ups
15 squats

Post number of rounds completed to comments.

Cindy is benchmark Workout. A benchmark is a WOD in which we will come back to time to time to gauge or progress. The goal for cindy is to get more rounds than you did last time. If this is your first time doing Cindy, just get some. And next time we will go for a new record.

Thursday

2009-06-11T09:04:00.000-07:00

Power Day
Snatch 3-3-3-3-3

Wednesday

2009-06-10T10:58:00.000-07:00

WOD
150 Wallbals on air!

Tuesday

2009-06-09T08:39:00.001-07:00

HERO WOD
"BURTON"
20 minute continous time complete as many rounds as possible.
5 Clean & Jerks 95lbs
5 Burpees
200 ft. Sprint

Recruits
20 1 Recruit & D-Roe
18 3
17 3

Saturday

2009-06-06T08:13:00.001-07:00

Strenth Day
Snatch

3-3-3-3

FRIDAY

2009-06-05T06:31:00.001-07:00

WOD
4 Rounds
15 95lbs Cleans
20 decline situps on bench w/25lbs

Thursday

2009-06-04T10:03:00.001-07:00

"FRAN"

21-15-9
95lbs Thrusters
Pull-ups
Recruits times
3:45
4:15
4:50

Which Workout is Better?

2009-06-03T16:16:00.001-07:00

CROSSFIT BODY (lean and Mean)

GLOBAL GYM body (big and bulky)

YOU MAKE THE CALL!!!!!!!!!!!!

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Tuesday

2009-06-02T10:25:00.000-07:00

4 Rounds
Wallball throw & chase 400meters
400 meter 35lbs farmers carry
Apartment pack carry 4th floor two laps.

Sunday

2009-05-31T08:52:00.000-07:00

Showing Depolo todays WOD
5K run

Firday. Get Some

2009-05-29T09:23:00.000-07:00

Get ready for the games.
5 rounds for time:

15 Power Cleans @ 115#/75#
15 Push Presses @ 115#/75#
Run 400m

Scale down to 95# if begginner

Top recruit times
16:29
17:45
18:45
I think?

Thursday

2009-05-28T16:03:00.001-07:00

WOD
Team Murph
800 meter run
100 pull-ups one team member at a time
200 push-ups two members at a time
300 squats all three at the same time
800 meter run
must finish as a team.
three man companies, can not start next exercise until all members are finished.
old recruits times week two
17:33
17:55
18:24
Todays times week 10
14:10
14:13
14:55

Wednesday 5/27

2009-05-27T08:41:00.001-07:00

West county needs some love too.

Hey Big picnic through Local 1230 this Saturday. Starts at 12 at Pleasant Hill Park. Call Chris Leimpeter if interested.

WOD.

5 rounds for time:
25 Sumo Deadlift High Pull @ 75#
25 Push-Ups
25 Kettle Bell Swings @ 53#
25 Sit-Ups

Remember you can look up unfamiliar exercises in the tab on the left under Demos.

Tuesday

2009-05-26T09:59:00.001-07:00

5 Rounds
10 Deadlifts 245lbs
10 Knee to Elbows
15 Wallballs 20lbs

Friday

2009-05-22T13:09:00.000-07:00

"Con Fire Catering"

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Thursday

2009-05-21T12:34:00.001-07:00

800 meter run
then 4 rounds of
5 manmakers 35lbs bumbells
10 Pull-ups
20 sit-ups
finish with 800 meter run
recruit times
14:10
14:55
15:12

Tuesday

2009-05-19T10:30:00.001-07:00

ON AIR
100ft tire drag
21-15-9 reps
65lbs Thrusters
35lbs KB Swings
100ft tire drag

times air
4:11 1600
4:21 2000 started with 3500
4:51 1600

Sunday

2009-05-17T14:23:00.001-07:00

5K Run

Saturday

2009-05-15T21:34:00.001-07:00

21-15-9

225lb Deadlift
Push-ups

Friday

2009-05-15T10:37:00.000-07:00

"Fran"
21-15-9
95lbs Thrusters
Pull-ups

Thursday

2009-05-14T12:39:00.000-07:00

Workout: "Helen" - 3 rounds for time.

400m run
21 kettlebell swings (54lb men / 35lb women)
12 pull ups

Wednesday

2009-05-13T10:04:00.000-07:00

Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Tuesday

2009-05-12T13:07:00.001-07:00

Power clean 1-1-1-1-1-1-1 reps

Monday

2009-05-11T09:42:00.000-07:00

15 215lbs deadlifts
200 meter 35lbs bumbell farmes walk
35lbs bumbell thrusters
200 meter run
10 65lbs front squats
400 meter run

Sunday

2009-05-10T18:00:00.001-07:00

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Saturday and Nor Cal Recap.

2009-05-08T19:27:00.000-07:00

Coming down the "hill" at end of the last workout at the quals.

I competed in the Northern California Crossfit Regional Qualifiers last weekend. Regions from all over the country and a couple through out the world have been competing all month for spots to the Crossfit Games. They have been taking the top 5 men and women from each region. Last weekend was the Nor Cal Quals. They put the competitors through 3 brutal workouts. I was able to do fairly well in the first two workouts and able to win the last workout, which was crazy. They awarded points for your placement in the workouts. In the end I was awarded the Second Place Medal, but more importantly a spot to the Crossfit Games in Aromas, Ca. on July 10-12. I wanted to post a link to a video off the Crossfit main page. It is a video of the Last Workout, it is about 5 minutes but pretty entertaining. Crossfit is turning into a sport for alot of people. Watch for it on ESPN in about 5 years.

Here is the Work out from the Last day.
22 deadlifts @ 315#/185#
Farmers walk with 45#/25# dumbbells to top of inner loop (hill)
22 thrusters with 45#/25# dumbbells
Farmers walk with 45#/25# dumbbells to bottom of inner loop (hill)
Run to pull-up bar and do 22 chest-to-bar pull-ups
Run to top of outer loop (hill)
22 overhead squats @ 95#/65#
Run to bottom of inner loop (hill

Here is Today's WOD from Crossfitfootball.com

6 rounds for time:
3 Reps Locked Overhead (anyway possible) 185 lbs
6 Pull Ups (Chest to Bar)
9 Push Ups (Clapping)

Post times to comments.

Beginner use 95lbs
intermediate use 135lbs.

Thursday

2009-05-07T18:27:00.000-07:00

Team Hose Drag
3 man company
5 rounds
100ft tire drag
5 75lbs Push-press
10 20lbs Wallballs
100ft tire drag

Wednesday

2009-05-06T09:16:00.001-07:00

Push Jerk 1-1-1-1-1-1-1 reps

Tuesday

2009-05-06T09:15:00.000-07:00

100 sit-ups
800 meter run
100 pull-ups

Monday

2009-05-04T10:24:00.000-07:00

21-15-9
95lbs Sumo Deadlift HP
Boxjump
35lbs Bumbell Thrusters
400 meter run (recruits up the tower)every round

Thursday

2009-04-30T11:35:00.000-07:00

"BADGER"
3 Rounds
15 95lbs squat cleans
800 meter run

Wednesday

2009-04-29T08:38:00.000-07:00

Quint 1 checks out the recruits
POWER DAY

Cleans 3-3-3-3

Tuesday

2009-04-28T12:12:00.001-07:00

"SUPER DONKEY KONG"
10 wallballs (ground floor)
40 65lbs Pushpress (roof)
30 45lbs kettlebell swings (4th floor)
20 Burpees (3rd floor)
10 pushups (1st floor)
400 meter run
10 wallballs
start with wallballs then run up to the roof for the first exercise, after you complete the exercise on each floor return to the ground floor the go up to the next floors execise.

Monday

2009-04-27T09:47:00.001-07:00

50 135lbs deadlifts
20 sit-ups
30 135lbs deadlifts
20 sit-ups
20 135lbs deadlifts
20 sit-ups
400 meter run

Recruits times
5:45
6:50

Saturday

2009-04-25T08:44:00.000-07:00

Dinner with Giambona @ 87

Qualifier
6 Rounds
30 squats
10 chest to bar pull-ups
5 155lbs power clean & jerks

Friday

2009-04-25T08:31:00.000-07:00

"Medicine Ball race"
Teams of two
one member throws and cases the medball for 400meters while the other member carries an apartment pack up and down the tower twice. when the member retruns to the start with the medball the other member throws and cases, complete 4rounds

Thursday

2009-04-23T14:43:00.001-07:00

4 Rounds

400 meter run
50 squats

Wednesday

2009-04-22T09:33:00.000-07:00

5k Run

Tuesday

2009-04-20T19:33:00.000-07:00

MMMMM....BayPoint Pizza Guy
"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Monday

2009-04-20T10:20:00.000-07:00

5 Rounds
100 ft. tire drag
15 wallballs 20lbs
15 95lbs Push-press

Sunday C Shift

2009-04-19T12:51:00.000-07:00

G Man hard at work

5 Rounds for time of:
10 Deadlifts, 135lbs.
15 Pull Ups
20 Dumbell Thrusters, 40lbs. (each DB)
50 steps, walking lunges (25 left/25 right)

Advanced(RX’d):

5 Rounds for time of:
10 Deadlifts, 135lbs.
15 Pull Ups
20 Dumbell Thrusters, 40lbs. (each DB)
50 steps, walking lunges (25 left/25 right)

Intermediate:

5 Rounds for time of:
10 Deadlifts, 95lbs.
15 Pull Ups (Strict, Kipping, Jumping, or Assisted)
20 Dumbell Thrusters, 30lbs. (each DB)
50 steps, walking lunges (25 left/25 right)

Beginner:

3 Rounds for time of:

10 Deadlifts, 95lbs.
15 Pull Ups (Strict, Kipping, Jumping, or Assisted)
20 Dumbell Thrusters, 20lbs. (each DB)
50 steps, walking lunges (25 left/25 right)

Saturday Sprints

2009-04-18T12:16:00.000-07:00

Skillman trying to get some

8×100m Sprint

Take 30 seconds rest on between sprints.
This is an all out Sprint. Leave it all on the pavement

Friday

2009-04-17T11:14:00.000-07:00

Todays WOD is a hereos workout in honor of Matt Burton

"Burton"
20 minutes running time complete as many rounds as possible.
5 Clean & Jerks 135lbs Rx /recruits 95lbs/beginers 65lbs
5 Burpees
sprint 100 feet

recruits top rounds 17,16,14

Thursday

2009-04-16T13:44:00.001-07:00

"I wish I had more time to do Crossfit"

5 Rounds
5 155lbs front squat
10 pull-ups
15 push-ups
20 box jumps

Wednesday

2009-04-15T09:29:00.001-07:00

Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Tuesday

2009-04-14T09:40:00.000-07:00

Team challenge
3 rounds per member(alternating) Total of 9 rounds
100 foot tire drag
10 pull-ups
20 sit-ups
100 foot tire drag
substitute 100 foot walking lunges if you don't have a tire.
Three team members, the on deck member holds two 45lbs dumbells (farmers carry) while waiting for the other member to finish one round. If the person doing the farmers carry sets the weight down before the other member completes the round, the member doing the evolution must start again.
Recruits times
C-13:39
D-13:50
A-14:18
B-16:12

Monday

2009-04-13T10:32:00.001-07:00

Fight Gone Bad
3 Rounds 5 minutes running time 1 minute per exercise with a one minute rest after each round. Count your total reps per exercise (calories on the row) add all three rounds for total score. 350 for total is the target.
Wallballs
Sumo DLHP 75lbs (recruits 65lbs)
Box Jump 24"
Push Press 75lbs (recruits 65lbs)
Row
Recruits scores
298
286
284

Sunday

2009-04-12T06:43:00.001-07:00

"Hey Buddy, Crossfit Rocks"

Power Day
1-Back squat
1-Clean
1-Deadlift

B Shift

2009-04-11T08:16:00.001-07:00

John Lane saves the day on Railroad Ave.
400 meter run
30 Wall Balls 20lbs

Friday

2009-04-10T09:16:00.000-07:00

"Fran"
21-15-9 reps
Thrusters 95lbs
Pull-ups

Recruits
Thrusters 65lbs
pull-ups

Thursday

2009-04-09T10:09:00.000-07:00

Pyramid Reps
1-2-3-4-5-6-7-8-9-10-9-8-7....3-2-1
KB swings 55lbs
Burpees

Recruits
35lbs KB swings
burpees

Stregth Day

2009-04-08T07:38:00.000-07:00

Here is your pic of the week! You asked for one! CHEWY the ladies man
Strict Press

3, 3, 3, 3, 3, 3, 3

Tuesday.

2009-04-07T12:54:00.000-07:00

5 Rounds for time of:
95 LBS Power Clean and Jerk
400 Meter Run.

Beginner use 45 lbs
intermediate use 65 lbs.

Monday. Lunge Day

2009-04-06T10:46:00.000-07:00

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

This is a tough one and your booty will be sore tomorrow.

A Shift

2009-04-04T08:56:00.000-07:00

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps
KB swings
Burpees

Day 8

2009-04-03T10:34:00.000-07:00

TEAM "MURPH"
800 meter run all members
100 pull-ups one member at a time
200 push-ups two members at a time
300 squats all members complete together
You cannot move on to the next exercise until all reps are completed, or all members of the team have completed the run. Add total reps of each team member together to reach the total reps for each exercise. You may assist the team member with pull-ups by holding ankles.

These are 3 person companies
Charlie-17:05
Alpha-18:13
Bravo-19:04
Delta-19:48

Day 7

2009-04-02T09:52:00.000-07:00

20 minutes running time, complete as many rounds as possible
10 65 lbs Sumo deadlift highpull
5 knee to elbows
10 walking lundges

Recruits
15 minutes
10 65 lbs Sumo deadlift highpull
5 knee to elbows
10 walking lundges

C Shift

2009-03-31T19:56:00.000-07:00

"Fran"

reps 21-15-9
Thrusters 95 lbs
pull-up

beginers
21-15-9
Thrusters 65 lbs
jumping pull-ups

Day 6

2009-03-31T11:40:00.000-07:00

Today we intoduced them to the kipping pullup and ran them in the tower. For the rest of you here is the WOD.

start with one pull-up for the first minute.
the second minute do two, then the third minute do three, the fouth do four and so on, until you can no longer do the total amount of pull-ups in the one minute time period.

Day 5

2009-03-30T11:35:00.000-07:00

reps
10-9-8-7-6-5-4-3-2-1
recruits lbs / instructors lbs
Pushpress 65 lbs / 95lbs
KB swing 35 lbs / 55lbs
Box jump 24" / 24"
Sprint 100 feet / 100 feet

top recruits time
10:12
10:34
11:21
Instructors Times
D-Roe 8:41
Roach 9:52
Casey 11:10

B Shift

2009-03-29T08:38:00.000-07:00

"Karen"

For time:
150 Wallball shots, 20 pound ball

A Shift

2009-03-27T20:26:00.000-07:00

5K run

C- Shift RIP The OPD Officers

2009-03-27T10:27:00.000-07:00

Today is the funeral for the 4 Oakland Police Department Officers that where killed. Our thought and prayers are with the families of the officers and the Entire Oakland Police Department. We know all to well what it is like to lose loved ones. Lets workout extra hard today in remembrance of the fallen officers.

4th day of Academy

WOD.

21 95 lbs Deadlift
21 Burpees
400 Meter run

15 95 lbs Deadlift
15 Burpees
400 Meter run

9 95 lbs Deadlift
9 Burpees
400 Meter run

Make sure to keep good form on Deadlift. Especially in later rounds.

Get some for the OPD

A Shift

2009-03-26T16:17:00.000-07:00

6 Rounds
95 lbs Power clean/jerk for one minute
Burpees for one minute
rest one minute
Keep track of your reps for total work

Beginers
45lbs power clean/jerk one minute
burpees one minute
rest one minute

Day 2

2009-03-25T10:52:00.001-07:00

TABATA THIS
second day of the Acadamy and they are all still with us!
8 rounds of each exercise
20 seconds of work
10 second rest
1 minute rest before you move on to the next exercise
pull-ups
push-ups
situps
squats
take the least reps completed from each exercise add them together thats your score.

B Shift "Academy's first day of pt.

2009-03-24T12:51:00.001-07:00

Today was the Academy's first morning of physical fitness training. This morning we had a small introduction to Crossfit and went over the moves of the particular WOD(Workout Of the Day). Today's workout was

"Newbie"
1 Round for time of

400 meter run
10 Pull Ups (Sub Jumping Pull ups)
20 Push Ups
30 Sit Ups
40 Squats

We Spent extra time working on our squat form. A large number of Crossfit and natural movements revolve around the squat. And it is vitally important. Watch the video to get a quick refresher on the key points of the squat. Form is paramount with Crossfit training. Start with Great Form, then Consistency, Then we will ramp up intensity. Form, Constancy, Intensity. That is always the order we will abid by. And this will be evident in the upcoming workouts for the next couple weeks. They will be lighter workouts focusing on Form and range of Motion, until we get the new Academy up to speed, then we will ramp it back up.

If you have been following the site and interested today would be a great day to try your first WOD.

Today's WOD.

"Newbie"
400 meter run
10 Pull Ups (Sub Jumping Pull ups)
20 Push Ups
30 Sit Ups
40 Squats
Beginners do 1 round
Intermediate do 2 rounds
Advanced do 3 rounds.

Times for the Academy's first Newbie.

Post Times and number of rounds to comments.

B Shift

2009-03-22T09:00:00.000-07:00

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds

A Shift

2009-03-21T07:17:00.000-07:00

Deadlift
3-3-3-2-1
Do a good warm-up
(sit-ups, push-ups, and practic a few 45lbs Cleans)

A Shift

2009-03-19T07:37:00.000-07:00

Tabata something Else
32 consecutive Tabata intervals
(20seconds of work followed by 10seconds of rest)
8 of each
Pull-ups
push-ups
sit-ups
squats (no weight)
Score total reps for all rounds
If your not sure how this WOD runs click the demos on the rights tool bar and you can find it in The "Girls" /Named WOD

C Shift

2009-03-18T08:38:00.000-07:00

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Beginers:
1mile run
30 pull-ups
100 sit-ups
200 squats
1 mile run

Helen

2009-03-16T12:09:00.000-07:00

Workout:
“Helen”
400M run
21 kb swings 16/24kg
12 pull ups

Sub dumbbell swings for kettle bell swings.
Advanced 55lbs.
Intermediate 45
Beginner 35