4/27/2011 “KIP”

“KIP”

As many rounds as possible in 30 minutes of:
10 Handstand Push-ups
10 Skin The Cats
10 Ring Dips
10 Knees-to-elbows
5 Deadlifts 185 lbs
400 m Run do 10 at each of the 4 corners of the 400m run!

NO 8:15am or 9:30am classes tomorrow. Sorry for the late post…….it happens!

SORRY!!!!!!!!!!!!!

NO SATURDAY CLASS THIS WEEKEND!

NO SATURDAY CLASS THIS WEEKEND!

Sorry guys and girls. I have Fire Shift and others have commitments.

4/21/2011 “Angie w/ a Twist”

“Angie w/ a Twist

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
100 Double Unders

2nd WOD

Crossfit Open 11.5

2 min amrap
5 Power Cleans
10 Toes to Bar
15 Wall Ball

2/20/2011 20 min Amrap Turkish Time!

20 min Amrap Turkish Time!

6 Turkish Getups
12 Knees to Elbow
24 Mountain Climbers (2ct)

2/19/2011 Run/Situp/Burpee/DU

Run/Situp/Burpee/DU

3 rounds of
800m run
25 Abmat Situps
10 Burpees
50 Double Unders

2/18/2011 CrossFit Total

CrossFit Total

1 rm BackSquat
1 rm Press
1 rm Deadlift

4/16/2011 SUNRISE BEACH WOD

SUNRISE BEACH WOD

As a team complete the following in order

10 Sled drags to 25 yards
200 single arm Pushpress with Bottom hold for team members
10 Luau Pig Carries with 5 Front squats at 25 yard cone
10 45# Over head Walking lunges 25 yards
200m Run

Swim in the Ocean if You DARE!!!

Special Thanks to Amanda Greavers of CrossFit PPF in Atlanta for coming out and bringing friends while on VACATION!!!

4/15/2011 Open WOD 11.4

Open WOD 11.4

10 minute Amrap
60 Bar Facing Burpees
30 OHS 120#
10 Muscle Ups

Todd got his First Muscle up EVER!

4/12/2011 “Skin the Dead Cat”

“Skin the Dead Cat”

100 Deadlifts 225/185 135/95
5 Skin the Cat

Start with 5 Skin the Cats then Deadlift.
Every 3 min do 5 more Skin the Cats.