Rest Day.
Congratulations to Adam & Kerri for their outstanding results at the Langley CrossFit Challenge yesterday. Adam came in 2nd in the Men's Challenge and Kerri got 1st place in her division! Good job you guys! We're proud of you.
Push-up Challenge: Day 28 - 28 push-ups
Today is "Bring A Friend Day". Bring someone you would like to share CrossFit with.
We will be doing a Team Workout that will go like this:
Box jumps
Push-ups
Kettlebell Swings
400m Run
Rest Station
How it works:
One team member will start at each station. Time spent at each station will depend on the team member who is running the 400m run. When they complete the run they tag the person who is at the rest station, who then tags the person at box jumps. The person at box jumps moves to push-ups, the person at push-ups moves to kettlebell swings, the person at kettlebell swings moves to the 400m run. You continue to cycle through this way for 15 minutes. Score is determined by total number of reps performed at each station. Looking forward to seeing you all there!
Push-up Challenge: Day 27 - 27 push-ups
Morning Class:
"Annie"
50-40-30-20-10 Reps of:
Double Unders*
Sit-ups
*if you can't do double unders sub three regular turns for every double under.
Compare times to November 10, 2009
Evening Classes:
Open Gym
Push-Up Challenge: Day 26 - 26 push-ups
Good luck to Caleb, Adam & Kerri, as they will be competing at the Langley CrossFit Challenge on Saturday.
"Cindy"
AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 squats
Push-up Challenge: Day 25 - 25 push-ups
"Helen"
Three rounds for time of:
Run 400m
21 kettlebell swings (M-55, W-35)
12 pull-ups
Push-up Challenge: Day 24 - 24 push-ups
Note:
We are having a 6:15am class on Thursday, February 25 this week. Hope to see some of you there! Also, this Saturday (the 27th) is Bring a Friend Day. This means you can bring a friend to join you in the 9am WOD.
photo courtesy of www.tacticalathlete.com
Push Press:
3-3-3 reps
"Elizabeth"
21-15-9 reps of:
Clean (135lbs)
Ring dips
Push-up Challenge: Day 23 - 23 push-ups
Warm-up:
3 x 400m run
WOD:
"Karen"
150 wallballs for time.
*compare times to December 5, 2009
Push-up Challenge: Day 22 - 22 push-ups
Has anyone noted an improvement in their push-ups yet? Has anyone surpassed the max they started with? Please post thoughts to comments.
Rest day.
Push-up Challenge: Day 21 - 21 push-ups
Today's WOD will be a hopper. This means it could be anything - not even we know what it will be until we pull it out of our hat. We will be compiling a jar full of individual movements (i.e. thrusters, pull-ups, squats, etc) as well as rep schemes and weights. We will draw them randomly at the beginning of class and then off we go! Come prepared for anything and everything.
Push-up Challenge: Day 20 - 20 push-ups
Check out this article on the ring row.
Morning Class:
Deadlift
3-3-3-3-3 reps
Evening Classes:
Open Gym - challenge an old WOD, practice your technique - work on something you need to improve on.
Push-Up Challenge: Day 19 - 19 push-ups
Good article on the deadlift here.
