Monday the 2nd of January, 2012

"Bull" Two rounds for time of: 200 Double-unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile SCORES Nutrition Challenge Starts Today!!!! Do it.

Thursday the 22nd of December, 2011

Five rounds for time of: 20 Pull-ups 30 Kettlebell swings, 1.5 pood 40 Double-unders Kevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42. SCORES

Monday the 19th of December, 2011

10 minute AMRAP 10 Burpees 10 Pull-ups-scale is lower reps or  ring rows SCORES rest as needed Back squat 3-3-3 (70-80-90%) rest as needed Max reps front squat @ 50% training max Skill of the week: Kipping pull-ups Challenge of the week: 1 mile TT Fire breather challenge of the week: 300 calories on Aerodyne for time Caffeine anyone? Ice Monster 2012 Blog

Wednesday the 7th of December, 2011

Five rounds for time of: Run 200 meters 20 Pull-ups Run 200 meters 20 Push-ups Run 200 meters 20 Sit-ups Run 200 meters 20 Squats Peter Egyed 24:14, Kim Malz 33:15. Post time to comments. SCORES “The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.” Garddawg - 22 March 2009

Monday the 5th of December, 2011

"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups 15 minute cap SCORES Ice Monster is coming

11.11.11

"This One Goes To Eleven" Three rounds for time of: Run 400 Meters 10 clean & jerk, 135 pounds Rest to 15 minutes Two rounds for time of: 20 thigh slap push ups 20 chest to bar pull ups Rest to 25 minutes One round of: 30 toes to bar 30 bar touch burpees SCORES

Friday the 4th of November, 2011

Deadlift 5-3-1 (75-85-95%) Rest as needed 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-ups BONUS Max reps double unders 90 seconds SCORES NO KIDS CLASS TOMORROW AT 9AM! The only CrossFit class tomorrow is at 11am 305 workout as scheduled

Wednesday the 12th of October, 2011

"Fran" 21, 15 & 9 reps of: 95/63 pound Thruster Pull ups SCORES

Saturday the 3rd of September, 2011

"Build-a-bar" In teams of 2 with only 1 person working at a  time complete the following: 400 meter plate run (45/25) 40 Squat cleans-load plates from run onto bar 400 meter plate run (25/10) 60 Deadlifts-add plates onto existing bar 400 meter run 80 Pull-ups 9am 305 Workout 10am WOD 11am WOD 12pm Rope Climbing Seminar! We are having a rope climbing seminar at 305 today (9/3/11) from 12-230pm with two women who do aerial events and circus climbing. A1A Kids Program Starts next...

Tuesday the 23rd of August, 2011

"Bradley" 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds Please note: If you do not have at least 5 strict pull ups, please refrain from performing kipping pull ups. Nutrition Challenge Day 2