Thursday the 27th of May, 2010

"Excuse 4 Partee" Four rounds for time: 15 lateral burpees 15' rope climb, one ascent 15 meter overhead plate lunge, 45/25 15 dumbbell swings per arm, 30/20 150 meter sprint Lateral burpees are over paralette set up on east side of gym. Lunges are done on turf with plate fully locked out overhead. Dumbbell swings are done outside. Run is done in back on the 305 trail. We will only be having two classes Friday, at 6:30 am & 6pm. One class Saturday at 9am. Enjoy the weekend and com...

Friday the 19th of February, 2010

The Iron Curtain Chipper (Scaled) 10 Over Head Squat (95/65) 20 Squat Cleans (95/65) 30 Push Press/Push Jerk (95/65) 40 Pull-ups 50 Wall Ball shots (20/14 to 10', not above or below) 60 Double Unders 70 Sit-ups (Abmat, unanchored, chest touches thighs) 800 m Run Scale up to 115/75, replace OHS with squat snatch, pull ups c2b, start with 5 rope climbs.

Monday the 23rd of November, 2009

Pete represented 305 with a break out performance at the Iron Curtain Challenge. He took 3rd in a very tough field.The Iron Curtain Chipper (Scaled) 10 Over Head Squat (95/65)20 Squat Cleans (95/65)30 Push Press/Push Jerk (95/65)40 Pull-ups50 Wall Ball shots (20/14 to 10', not above or below)60 Double Unders70 Sit-ups (Abmat, unanchored, chest touches thighs)800 m Run30 minute time limit. Of interest:Want to learn to Row?We took it to the house at the Iron Curtain ChallengeCustom fixies from UO...

Friday the 9th of October, 2009

Nice back KurtRope climb and shorts= Low ankle burns. Check the post and dress accordingly.Great Job Julio! Keep working.For time:25 Walking lunge steps20 Pull-ups50 Box jumps, 20 inch box25 Double-unders25 Push Ups20 Toe to Bar/Knees to elbows30 Kettlebell swings, 2 pood/1.5 pood30 Sit-ups20 Hang squat cleans, 95/6525 Back extensions30 Wall ball shots, 20 pound ball3 Rope climb ascentsRun 200 meters

Friday the 29th of May, 2009

For those of us that will be competing on Saturday, we will work on the skills for this WOD. For those that are not going Saturday, you will be DOING this WOD."CF Threshold 1 yr. Anniversary Chipper"Row 500 meters 25 Overhead Squats (Women-65 lbs Men-95 lbs) 25 Burpee Box Jumps (20″ box) 25 Double Unders 10 Inbred Cousins (Women-12 lbs Men-20 lbs) 400 meter run with Med BallNotes, tools, articles and ephemera:Skill level standards from CrossFit NorCal.Paleo Beef Stew recipe (wine optional).Greg ...

Friday the 16th of January, 2009

For time:10 GHD Sit-ups10 Hip & Back Extensions95 pound Thrusters, 30 reps50 Pull-ups 30 GHD Sit-ups30 Hip & Back Extensions95 pound Thrusters, 20 reps35 Pull-ups 50 GHD Sit-ups50 Hip & Back Extensions95 pound Thrusters, 10 reps20 Pull-ups Post time to comments.