tag:blogger.com,1999:blog-24623674630840565312024-03-04T20:23:33.689-08:00EOD CrossFit<strong>We are Located in Point Loma, CA. We have five Crossfit Level I certified trainers who teach the fundamentals of CrossFit.</strong>Chrishttp://www.blogger.com/profile/17008640467400323196noreply@blogger.comBlogger26125tag:blogger.com,1999:blog-2462367463084056531.post-90216880800983460562009-09-11T11:01:00.000-07:002009-09-11T11:03:54.547-07:00Friday 11Sep09<div><strong><span style="font-family:georgia;font-size:130%;">"Badger"</span></strong></div><br /><div></div><br /><div>3 rounds for time.</div><div> </div><div>95 pound Squat clean, 30 reps<br />30 Pull-ups<br />Run 800 meters </div><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiomL6NtQHStMAFF8H24GKgvCeoApEOryEUwL3Oko_TXOsrxmMTm2p3pp4bpzOArkxH69j27qLi1UnY_yOu2bl8lM1rAy0tH0NnFNxJdapwUEa5VLqAX3pPFjMlTvPLWVWoll2MTNi6nNgg/s1600-h/untitled.bmp"><img id="BLOGGER_PHOTO_ID_5380271956403409810" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiomL6NtQHStMAFF8H24GKgvCeoApEOryEUwL3Oko_TXOsrxmMTm2p3pp4bpzOArkxH69j27qLi1UnY_yOu2bl8lM1rAy0tH0NnFNxJdapwUEa5VLqAX3pPFjMlTvPLWVWoll2MTNi6nNgg/s320/untitled.bmp" border="0" /></a></div>A.Carrollhttp://www.blogger.com/profile/09825003955960414566noreply@blogger.com4tag:blogger.com,1999:blog-2462367463084056531.post-17732592833560830632009-09-09T21:35:00.000-07:002009-09-09T21:46:31.774-07:00Thursday 10Sep09Push Jerk 3-3-3-3-3 reps<br /><br /><a href="http://www.youtube.com/watch?v=XWcGPQr6Za0">http://www.youtube.com/watch?v=XWcGPQr6Za0</a>A.Carrollhttp://www.blogger.com/profile/09825003955960414566noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-62906027219335147402009-09-09T10:38:00.000-07:002009-09-09T10:40:19.557-07:00Wednesday 09Sep09Run 5KA.Carrollhttp://www.blogger.com/profile/09825003955960414566noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-10239437307513279182009-09-07T21:08:00.000-07:002009-09-07T21:12:23.158-07:00Tuesday 08Sep09Complete as many rounds in twenty minutes as you can of:<br /><br />65 Pound Thruster<br />10 reps10 Pull-ups<br /><br />Post rounds completed to comments.A.Carrollhttp://www.blogger.com/profile/09825003955960414566noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-9622933770709240372009-09-07T12:09:00.000-07:002009-09-07T12:11:50.572-07:00Monday 07Sep096 rounds for time of:<br />Run 400 meters<br />25 BurpeesA.Carrollhttp://www.blogger.com/profile/09825003955960414566noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-9614221580954912402009-09-04T08:58:00.000-07:002009-09-06T09:18:14.868-07:00Friday 04Sep09<div>"Lynne"<br /></div><div>Five rounds for max reps of:</div><br /><div></div><div>Body weight bench press</div><div>Pull-ups<br /></div><div></div><div>Post reps for both exercises in all rounds.</div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitlY4PZsiK0jRTM28UqRbJNwzh2fcwi6FTfYllwX3Tyt-q5Kfz5rhgfENO2zR4hs0UsYnYIwK9jRitttSEq1h4gwIJkZqKzzcIo0dEs8Xopr-b0oL672AAvMY0VHWzL2Rw1rvMOhhUgQ0A/s1600-h/hecho.jpg"><img id="BLOGGER_PHOTO_ID_5377646449074192002" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitlY4PZsiK0jRTM28UqRbJNwzh2fcwi6FTfYllwX3Tyt-q5Kfz5rhgfENO2zR4hs0UsYnYIwK9jRitttSEq1h4gwIJkZqKzzcIo0dEs8Xopr-b0oL672AAvMY0VHWzL2Rw1rvMOhhUgQ0A/s320/hecho.jpg" border="0" /></a><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU2ZjyKswNPf4CDBodICLhH9cQ3MfqUhUy8bGgbN9Ol_DrP0ziyyU4Bl3BD0q8610RRNoniZzcoQSeLuuWdbuXNYSTd3-hT2GapR73WzBH4SMpJ3Sr4qWjMX9xa_oreuIrTKRMJCYS6Wqj/s1600-h/pow-run.jpg"></a></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div>A.Carrollhttp://www.blogger.com/profile/09825003955960414566noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-81708216358290568242009-09-03T13:12:00.000-07:002009-09-03T13:22:33.466-07:00Thursday 03Sep09<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM-obKYV9MdMzCNg9E0c7nHngRSf94hStoXVCjFi9Tc_MPuxVEBhruMb9tV0qkqzP3ucdUvAtvTHhCKjpUXPv23E7hjrD5x0CJCwxhNTtazTxEbfX3eu9L0PwZh8V2CLD4aiukAwQpS2Mt/s1600-h/2008GamesPullup_th.jpg"><img id="BLOGGER_PHOTO_ID_5377338071444712146" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 313px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM-obKYV9MdMzCNg9E0c7nHngRSf94hStoXVCjFi9Tc_MPuxVEBhruMb9tV0qkqzP3ucdUvAtvTHhCKjpUXPv23E7hjrD5x0CJCwxhNTtazTxEbfX3eu9L0PwZh8V2CLD4aiukAwQpS2Mt/s320/2008GamesPullup_th.jpg" border="0" /></a><br /><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div></div><div> </div><div> </div><div> </div><div> </div><div> </div><div> </div><div> </div><div> </div><div> </div><div> </div><div> </div><div> </div><div> </div><div> </div><div> </div><div> </div><div> </div><div> </div><div> </div><div>"Angie"<br /><br />For time:<br /></div><div>100 Pull-ups<br />100 Push-ups<br />100 Sit-ups<br />100 Squats</div><br /><div></div><br /><div></div>A.Carrollhttp://www.blogger.com/profile/09825003955960414566noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-58352559961074631062009-09-02T09:06:00.000-07:002009-09-02T09:42:13.689-07:00Wednesday, 02Sep09 'Nate'<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLc_LS0jyI7wax6__QYtRDRBKy_gWd49ffCvidD79f-zUcIph47COS9xtqELWlA1OTL0SSJigbEVjFSrp_a659ub4q0kzOz1j0cRqrBRs6eyMEV55hRe5A0NLjG7O7v75usCYZBZPJJiU/s1600-h/firstmup.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLc_LS0jyI7wax6__QYtRDRBKy_gWd49ffCvidD79f-zUcIph47COS9xtqELWlA1OTL0SSJigbEVjFSrp_a659ub4q0kzOz1j0cRqrBRs6eyMEV55hRe5A0NLjG7O7v75usCYZBZPJJiU/s400/firstmup.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5376911150178807970" /></a><br />20 Minutes <br />As many rounds as possible of:<br /><br />2 - Muscle Ups<br />4 - Hand Stand Push Ups<br />8 - 2 pood Kettle Bell swings<br /><br /><a href="http://media.crossfit.com/cf-video/CrossFit_NateEvaWOD.wmv">NATE (WMV)</a><br /><br /><a href="http://media.crossfit.com/cf-video/CrossFit_NateEvaWOD.mov">NATE (MOV)</a>Chrishttp://www.blogger.com/profile/17008640467400323196noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-81755072755313442572009-08-31T19:57:00.000-07:002009-09-01T13:14:25.188-07:00Tuesday 01Sep09, "Fran"<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY3hP_YOqc3ad-bRVEODO27A1TQ5bDHWnPfftdjzG6CtSXXUlUYoMV1j1sJFFTm_OBshaGbZRLgPJe93SHEw007wdkrjDUldXOphmrXxxLeHGsSaWFcZVgyXMVrShYNuAch8EU_O9Hx7I/s1600-h/photo.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY3hP_YOqc3ad-bRVEODO27A1TQ5bDHWnPfftdjzG6CtSXXUlUYoMV1j1sJFFTm_OBshaGbZRLgPJe93SHEw007wdkrjDUldXOphmrXxxLeHGsSaWFcZVgyXMVrShYNuAch8EU_O9Hx7I/s320/photo.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5376593459062616130" /></a><br /><a href="http://www.youtube.com/watch?v=Y22-ffEiwUU"></a><br /><br />Three rounds<br /><br />21-15-9 reps, for time of:<br /><br />- 95 pound Thruster<br />- Pull-ups<br /><br /><a href="http://media.crossfit.com/cf-video/CrossFitMontclair_Rhabdo153Fran.wmv">THE RECORD (WMV)</a><br /><br /><a href="http://media.crossfit.com/cf-video/CrossFitMontclair_Rhabdo153Fran.mov">THE RECORD (MOV)</a>A.Carrollhttp://www.blogger.com/profile/09825003955960414566noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-64361563053243284832009-08-30T19:06:00.000-07:002009-08-31T09:10:13.127-07:00Monday 31 Aug 09 Fun w/ a Run<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_WJj9GkP9oQk03cvX3DK1O1f0GI_qiPtz6wRKQoqwz0p-N09rqjp-H1vafrb_UVoqPxVLNRDlCsF4Qz5EAVT1gyobA5X70Q8TzXW1KBM_o8gmol3fXJeC0NoiAnJVukfPP6zaH2amhpM/s1600-h/CM1.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_WJj9GkP9oQk03cvX3DK1O1f0GI_qiPtz6wRKQoqwz0p-N09rqjp-H1vafrb_UVoqPxVLNRDlCsF4Qz5EAVT1gyobA5X70Q8TzXW1KBM_o8gmol3fXJeC0NoiAnJVukfPP6zaH2amhpM/s320/CM1.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5376160517674586642" /></a><br />Two rounds 4 reps: <br /><br />One minute on, one minute rest <br /><br />- Thrusters<br />- Ball Slams <br />- Box Jumps <br />- Burpees<br /><br />Then 800 m sprint 4 timeChrishttp://www.blogger.com/profile/17008640467400323196noreply@blogger.com1tag:blogger.com,1999:blog-2462367463084056531.post-27353081889309117582009-08-28T18:45:00.000-07:002009-08-28T19:04:58.773-07:00Saturday 29Aug09<strong><span style="font-size:130%;">15, 10, 5<br /></span></strong><br />Hang Power Snatch 135 lbs<br /><br />Box Jumps 24"<br /><br />Pull Up<br /><br /><br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwJIapXf8X0aNmENO2xyoQr25KGPMT6AHXALY-Eo9Itr6SpgzLhcSUv7GgtmwHq-RdwIxukUo87PhcG5Y_iSg' class='b-hbp-video b-uploaded' frameborder='0'></iframe>A.Carrollhttp://www.blogger.com/profile/09825003955960414566noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-2282259138008824912009-08-28T15:20:00.000-07:002009-08-28T15:24:36.627-07:00Friday 28Aug09<div><strong>Ocean Beach pier run</strong></div><br /><div><strong></strong></div><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCk4Bb3KYHrVWtAPAh-lPJ6wSF6DdJvqVN_z0o0I9qHqZXhRxHWJ3g6603XPMgMvvLc256BSXDsxTuczjtldtXrWxtAse326JKbuLqMNlDu4xrRGXG7qdfbzfwndTEph-1JfIU1ctgABuk/s1600-h/untitled.bmp"><img id="BLOGGER_PHOTO_ID_5375143821923653778" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 213px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCk4Bb3KYHrVWtAPAh-lPJ6wSF6DdJvqVN_z0o0I9qHqZXhRxHWJ3g6603XPMgMvvLc256BSXDsxTuczjtldtXrWxtAse326JKbuLqMNlDu4xrRGXG7qdfbzfwndTEph-1JfIU1ctgABuk/s320/untitled.bmp" border="0" /></a></div>A.Carrollhttp://www.blogger.com/profile/09825003955960414566noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-23700542420587404072009-08-27T07:16:00.000-07:002009-08-27T21:05:44.390-07:00Thursday 27Aug09<div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3qq79t0A-UYNFNHgXj01l2iK_A3CcabPTMNO6hIv-Mb4AOAZEOA8xQTX3uAGm31Iti7A6s4i8JtgaHnuKv2yyerkEekSgk8FT8Hw5WG2nkufVSN0LwYVU35_Ttu4VSjch6QYGSam8Nb1k/s1600-h/betterthanyesterday.jpg"></a><br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimruBemsJqq45NxMfxHBORdl55UZ6eGPBdchb0u7xrcnIj6htwClEkkZ8Z3XdcsOXeY9qEuGY8LE4V7Q6xb4wBXmyXtAvYy6NBkUWI2vQnQGtSWn0-C0cSW5LROfDrmTqWC7-EV885rMMf/s1600-h/power_clean_hang_clean.gif"></a>Complete as many rounds as possible in 20 minutes of: </div><br /><div></div><div>95 pound Thruster, 5 reps<br />95 pound Hang Powercleans, 7 reps</div><div>95 pound Sumo Deadlift High-pull, 10 reps</div><br /><div><br /></div><br /><div></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3w_oVgNLyF8gp4jWRhzLOdy1HPYLzfYex1S6vQEi9usmt8zSmD_2ei84cx_Swlr4ktM7qwp7hfxrphklpmq7O3M3PoDMXtb5HKEJjZ89BFLNddTLLntE8C3w_Gn8dJILAi26yxzpE_tuQ/s1600-h/SDHP-th.jpg"><img id="BLOGGER_PHOTO_ID_5374860556913138754" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 250px; CURSOR: hand; HEIGHT: 106px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3w_oVgNLyF8gp4jWRhzLOdy1HPYLzfYex1S6vQEi9usmt8zSmD_2ei84cx_Swlr4ktM7qwp7hfxrphklpmq7O3M3PoDMXtb5HKEJjZ89BFLNddTLLntE8C3w_Gn8dJILAi26yxzpE_tuQ/s320/SDHP-th.jpg" border="0" /></a></div><br /><div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3w_oVgNLyF8gp4jWRhzLOdy1HPYLzfYex1S6vQEi9usmt8zSmD_2ei84cx_Swlr4ktM7qwp7hfxrphklpmq7O3M3PoDMXtb5HKEJjZ89BFLNddTLLntE8C3w_Gn8dJILAi26yxzpE_tuQ/s1600-h/SDHP-th.jpg"></a> </div><br /></div><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3w_oVgNLyF8gp4jWRhzLOdy1HPYLzfYex1S6vQEi9usmt8zSmD_2ei84cx_Swlr4ktM7qwp7hfxrphklpmq7O3M3PoDMXtb5HKEJjZ89BFLNddTLLntE8C3w_Gn8dJILAi26yxzpE_tuQ/s1600-h/SDHP-th.jpg"></a> </div></div>A.Carrollhttp://www.blogger.com/profile/09825003955960414566noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-12422511175841011262009-08-25T20:34:00.000-07:002009-08-25T20:44:34.622-07:00Wednesday 26Aug09 BEAR CRAWL AND SWIMFive Rounds:<br /><br />50 ft Bear Crawl<br />50 ft Lundges<br /><br />Run to Spanish Landing<br /><br />Two man team swim sprints.Chrishttp://www.blogger.com/profile/17008640467400323196noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-623473721445584582009-08-24T18:27:00.000-07:002009-08-24T18:34:38.196-07:00Tuesday 25Aug09<strong><span style="font-family:georgia;font-size:130%;">WOD</span></strong><br /><span style="font-family:georgia;"></span><br /><span style="font-family:georgia;">Walking lunge 100 ft.</span><br /><span style="font-family:georgia;">21 Pull-ups</span><br /><span style="font-family:georgia;">21 Sit-ups</span><br /><span style="font-family:georgia;">Walking lunge 100 ft.</span><br /><span style="font-family:georgia;">18 Pull-ups</span><br /><span style="font-family:georgia;">18 Sit-ups</span><br /><span style="font-family:georgia;">Walking lunge 100 ft.</span><br /><span style="font-family:georgia;">15 Pull-ups</span><br /><span style="font-family:georgia;">15 Sit-ups</span><br /><span style="font-family:georgia;">Walking lunge 100 ft.</span><br /><span style="font-family:georgia;">12 Pull-ups</span><br /><span style="font-family:georgia;">12 Sit-ups</span><br /><span style="font-family:georgia;">Walking lunge 100 ft.</span><br /><span style="font-family:georgia;">9 Pull-ups</span><br /><span style="font-family:georgia;">9 Sit-ups</span><br /><span style="font-family:georgia;">Walking Lunge 100 ft.</span><br /><span style="font-family:georgia;">6 Pull-ups</span><br /><span style="font-family:georgia;">6 Sit-ups</span><br /><br />Post time to comments.A.Carrollhttp://www.blogger.com/profile/09825003955960414566noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-18194026305283875082009-08-24T09:50:00.000-07:002009-08-24T10:13:51.727-07:00Monday 24Aug09, Hang Cleans and Sprints20 Dumbbell Hang Cleans 50 lbs<br />Sprint 100 meters<br />15 Dumbbell Hang Cleans 50 lbs<br />Sprint 100 meters<br />10 Dumbbell Hang Cleans 50 lbs<br />Sprint 100 meters<br />5 Dumbbell Hang Cleans 50 lbs<br />Sprint 100 meters<br /><br />Then run 2400 meters<br /><br /><a href="http://media.crossfit.com/cf-video/cfj-nov-05/hang-clean.wmv">HANG CLEAN (WMV)</a><br /><br /><a href="http://media.crossfit.com/cf-video/cfj-nov-05/hang-clean.mov">HANG CLEAN (MOV)</a>Chrishttp://www.blogger.com/profile/17008640467400323196noreply@blogger.com1tag:blogger.com,1999:blog-2462367463084056531.post-80349035654690534812009-08-21T21:03:00.000-07:002009-08-21T21:07:32.119-07:00Saturday 22Aug09<span style="font-family:georgia;font-size:130%;"><strong>150 burpees for time</strong></span><br /><br /><a href="http://www.youtube.com/watch?v=21dvQyNiTjM">http://www.youtube.com/watch?v=21dvQyNiTjM</a>A.Carrollhttp://www.blogger.com/profile/09825003955960414566noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-23615403607185602312009-08-21T07:00:00.000-07:002009-08-21T07:05:02.121-07:00Friday 21Aug09<span style="font-family:times new roman;font-size:180%;"><span style="font-size:100%;"><strong>Ultimate frisbee</strong></span></span><br /><span style="font-family:times new roman;font-size:180%;"><br /><br /></span><span style="font-family:times new roman;font-size:180%;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE-5-kXnRTg70HDX7-eFs6fCv1D08kmsIr49kH432bFyv8DnzI0-aoETVIuc1pzR2zCIKs5nxRq_fxRDgnvyFKLeFL71Oh64WnGWWhzsDZ49CRTmC10PKUfTT6wpv5vCAEPgYGGtNl6zcn/s1600-h/1367595661_b4aceacfa9.jpg"><img id="BLOGGER_PHOTO_ID_5372417152191247810" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 181px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE-5-kXnRTg70HDX7-eFs6fCv1D08kmsIr49kH432bFyv8DnzI0-aoETVIuc1pzR2zCIKs5nxRq_fxRDgnvyFKLeFL71Oh64WnGWWhzsDZ49CRTmC10PKUfTT6wpv5vCAEPgYGGtNl6zcn/s320/1367595661_b4aceacfa9.jpg" border="0" /></a>A.Carrollhttp://www.blogger.com/profile/09825003955960414566noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-10840380968557259162009-08-19T20:48:00.000-07:002009-08-20T07:05:59.569-07:00Thursday “Linda” AKA Three Bars of Death10-9-8-7-6-5-4-3-2-1 reps of the triplet:<br /><br />Deadlift: 1 1/2 body weight<br />Bench press: body weight<br />Clean: 3/4 body weight<br /><br />Set up three bars and storm through for time.<br /><br /><a href="http://media.crossfit.com/cf-video/CrossFitNY_GillianVsLinda.wmv">Linda (WMV)</a><br /><br /><a href="http://media.crossfit.com/cf-video/CrossFitNY_GillianVsLinda.mov">Linda (MOV)</a>Chrishttp://www.blogger.com/profile/17008640467400323196noreply@blogger.com2tag:blogger.com,1999:blog-2462367463084056531.post-19731309967386705402009-08-19T09:32:00.000-07:002009-08-19T09:34:32.980-07:00Wednesday 19Aug09 GRINDYGrindy" for time: by Adrian Bozman<br /><br />10 Clean & Jerks (135lbs/85lbs.)<br />5 rounds of Cindy:<br /><br />(5 Pull ups/10 Push ups/15 Squats) <br /><br />10 Clean & Jerks (135/85)<br />5 rounds of Cindy<br /><br />(5 Pull ups/10 Push ups/15 Squats)<br /><br />10 Clean & Jerks<br /><br />If you need to scale: Men - clean & jerks use 115, 95, 65, 45, or pvc. Women use 75, 65, 55, 45, 33, or pvc.Chrishttp://www.blogger.com/profile/17008640467400323196noreply@blogger.com1tag:blogger.com,1999:blog-2462367463084056531.post-59647643135436921102009-08-18T10:25:00.000-07:002009-08-18T10:32:36.320-07:00Tuesday 18Aug09 Push Press<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqbdu8nSWvJrKJfD1OwGPf5dX2Lcgem44ZYocwYR_IJnQlrd70aBWThvPiqkbfXpFlcmFFRQguJn7dGOmXx64M3zWLRWE1zqu5PfhmD2h9MfKYHfoTTvEY-mvRC2s1rS-pVEVNtU1svGs/s1600-h/push_press.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 195px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqbdu8nSWvJrKJfD1OwGPf5dX2Lcgem44ZYocwYR_IJnQlrd70aBWThvPiqkbfXpFlcmFFRQguJn7dGOmXx64M3zWLRWE1zqu5PfhmD2h9MfKYHfoTTvEY-mvRC2s1rS-pVEVNtU1svGs/s320/push_press.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5371357584701523410" /></a><br /><br />Push Press<br /><br />1-1-1-1-1-1-1 reps.Chrishttp://www.blogger.com/profile/17008640467400323196noreply@blogger.com1tag:blogger.com,1999:blog-2462367463084056531.post-53503114421226822282009-08-18T10:08:00.000-07:002009-08-18T10:25:30.761-07:00Monday 17Aug09 Fight Gone Bad Three Rounds:<br /><br />In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:<br /><br />Wall-ball: 20 pound ball, 10 ft target. (Reps) <br />Sumo deadlift high-pull: 75 pounds (Reps) <br />Box Jump: 20" box (Reps) <br />Push-press: 75 pounds (Reps) <br />Row: calories <strong>(SUB BURPEES) (Reps)</strong><br /><br />The clock does not reset or stop between exercises. On call of "rotate," you will move to next station immediately for good score. One point is given for each rep.<br /><br /><a href="http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.wmv">FGB explanation (WMV)</a><br /><br /><a href="http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.mov">FGB explanation (MOV)</a>Chrishttp://www.blogger.com/profile/17008640467400323196noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-63569748950742581202009-08-02T22:20:00.000-07:002009-08-02T22:23:27.276-07:00Monday 3Aug09, MichaelThree rounds for time of:<br /><br />■Run 800 meters<br />■50 Back Extensions<br />■50 Sit-ups<br /><br />In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.Chrishttp://www.blogger.com/profile/17008640467400323196noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-75040950241114746182009-07-30T14:52:00.001-07:002009-07-30T14:57:01.252-07:00Friday, 31Jul09, Star of India run w/ CrossFit<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTwI91IbBZod9QXdGp2dMtcw3YDkYfWg-4oKSRQ-_FJPC15b_3LPgAa4amJIKmKmBzqUrpPwlXzUF5ciguANb75dYHXFvDsW8j20uiR685hdCfJuSiDmMuFgMLlWN3WrG-3Ln67-PyeqY/s1600-h/StarOfIndia.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 256px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTwI91IbBZod9QXdGp2dMtcw3YDkYfWg-4oKSRQ-_FJPC15b_3LPgAa4amJIKmKmBzqUrpPwlXzUF5ciguANb75dYHXFvDsW8j20uiR685hdCfJuSiDmMuFgMLlWN3WrG-3Ln67-PyeqY/s320/StarOfIndia.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5364375531347467730" /></a><br />We will start at the Grassy Knoll do 30 Pull ups, then run to Sheraton and do 30 Burpees, then run to the Coast Guard station and do 30 squats and finally run to the Star of India and do 30 pushups and repeat all stations on the way back starting with pushups.Chrishttp://www.blogger.com/profile/17008640467400323196noreply@blogger.com0tag:blogger.com,1999:blog-2462367463084056531.post-37073489707803035762009-07-29T11:55:00.000-07:002009-07-29T12:25:54.233-07:00Thursday 30Jul09, 'JT'21-15-9 Reps for Time:<br /><br />>Handstand push-ups<br />>Ring Dips (if you dont have rings do double reg. dips)<br />>Push-ups<br /><br />This workout is in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was Killed in Afganistan June 2005.<br /><br /><br /><em>Video courtesy of CrossFit.com:</em><br /><br /><a href="http://media.crossfit.com/cf-video/CrossFit_AnnieJTWOD.wmv">JT (Annie)(WMV)</a><br /><br /><a href="http://media.crossfit.com/cf-video/CrossFit_AnnieJTWOD.mov">JT (Annie)(MOV)</a>Chrishttp://www.blogger.com/profile/17008640467400323196noreply@blogger.com0