Archive June 2008

Monday 6/16/2008 0

Jun23
The Warm-up: dynamic/3 rounds of shoulder triplet-20 jumping jacks-15 sit-ups-
10 mountain climbers-5 push-ups

The WOD: 10 rounds for time of:
15 squats
12 swings
9 ring rows




Annie 26:36(26.5lbs)
Sean 27:37(35lbs)
Eric 13:51(44lbs)
Alex 13:38(35lbs)
Joey 13:58(44lbs)
Jeremy 17:15(26.5lbs)
Lauren 20:44(26.5lbs)
Duffy 15:38(35lbs)
Joan 16:00(20lbs)
John P. & Dave S. (NFT)

Saturday "Free For All" 0

Jun23

Each team member must complete each exercise before the team can move on to the next movement. For example each team member must complete 50 jumprope before moving on to the squats…etc.



A couple of the guys worked on The Deadlift and…

I don’t get no respect, no respect at all I tell ya!

Friday 6/13/2008 0

Jun23
Warm-up:
Dynamic/3 rounds of: shoulder triplet-10 mountain climbers-10 sit-ups-
10 supermans-10 pvc split jerk

Skill Work:
Being a little superstitious we decided to play it safe and work on light split jerks and weighted snatches.




Thursday 6/12/2008 0

Jun15
The Warm-up: Dynamic/3 rounds shoulder triplet-10 push-ups-10 sit-ups-30 jumping jacks

The WOD: 5 rounds of:
30 squats
20 hang power cleans
10 pull-ups

Duffy doing his blowfish impersonation


Joe doing his best to pull down the ceiling

Adam visiting us from CrossFit San Francisco put in a strong performance.

WEEEEEEEEEEEEEEEE!!!!!

Lauren 30lb’s 14:23
Mindy 30lb’s 15:52
Duffy 45lb’s 19:43
Caitlin 30lb’s 15:23
Joe 65lb’s 14:40
Alex 45lb’s 14:57
Brian 65lb’s 15:37
Adam 65lb’s 16:09
Mark 30lb’s 17:25
Sean 30lb’s 19:45
Dave Scaled-NFT
Jen 25lb’s 27:25
Georgie 30lb’s 15:03
Annie 30lb’s 22:30

Wednesday 6/11/2008 0

Jun14
Warm-up: Dynamic/3 rounds of: shoulder triplet-15 squats-10 jumping jacks-10 push-ups

WOD: 3 rounds of: 150 jump rope 50 dumbbell push press 25 knees to elbows or 50 sit-ups

Annie cranking out the KTE’s
there’s no quit in this lady!Welcome Dave-Everyone say hi to Dave…HI DAVE!


Annie 15lb db’s (KTE) 20:05
Alex 20lb db’s (KTE) 17:32
Dave 10lb db’s scaled (50jr-15pp-15sit-ups) 8:17 500m row 2:01
Jeremy 20lb db’s x 1/15lb db’s x 2 (KTE x 2/sit-ups x 1) 16:32
Brian 20lb db’s (KTE) 17:24
Mike 15lb db’s (KTE x 1/ sit-ups x 2) 28:10
Sean 15lb db’s (KTE x 1/ sit-ups x 2) 27:15
Jen NFT 3 1/2 rounds no jump rope
Georgie 15lb db’s (KTE) 17:30
Joan 10lb db’s (35KTE/80 sit-ups) 19:22





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