Wednesday 7/29/2009 1900 hours at "H.O.P"

"Cindy"

Complete as many rounds as possible in 20 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Post number of rounds to comments!

Saturday 7/18/09, 1900 hours at "H.O.P"

3 rounds for time:

30 box jumps

20 95# push press

10 dips (prefferably ring)

Hope to see you there

Post time to comments.

Thursday 7/16/09, 1900 hours at "H.O.P"

For time:
21-18-15-12-9-6-3 Reps

Squats
Sit-ups

Post time to comments

Sam will be there at 7, I know its been a while, but come get back on it.
Hope to see you there!

Monday night at HOP 1900

"Barbara"

5 rounds for time of;

20 pull-ups

30 push-ups

40 situps

50 squats

Rest precisely 3 minutes between rounds.

post time to comments.

C-shift is planning on being there, so come join us.

Monday night at House of Pain 1900

4 rounds for time of:

12 deadlift

12 pull-ups

12 wall balls

Post time to comments.

Saturday 1930, at "House of Pain"

Five rounds for time:

30 Sit-ups

25 Back extensions

Post time to comments!

We hope to see you there at 1930!

Tuesday may 19, 1900 at "House of Pain"

"Cindy"

Complete as many rounds as possible in 20 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Post number of rounds to comments.

We hope to see you there at 1900!

Friday night WOD

"Grace"

#135 clean and jerk 30 reps.

Use #95, #65, or broom stick as needed, post time and load to comments.

Tuesday workout, 1900 at "House of Pain"

"Michael"

Three rounds for time:

800 meter run

50 back extensions

50 sit-ups

Post time to comments.

See you there at 7!

Friday workout 1900 at "The House of Pain"

Three rounds, 21, 15 and 9 reps for time:

95 pound Squat snatch

Chest to bar pull-ups.

Post time to comments.

Wednesday night workout at house of pain, 1900

Filthy Fifity

For time:
50 box jumps
50 jumping pull-ups
50 kettleball swings, 1 pood
Walking lunges, 50 steps
50 knees to elbows
50 push-press, 45 pounds
50 back extensions
50 wall balls, 20 pounds50 burpees
50 double unders

Post time to comments.

Sam and Lindsy will be there at 1900.

Monday night workout 1900

Deadlift 1-1-1-1-1-1-1

Post loads to comments.

Sorry for the lack of workouts lately,

We have been busy with the remodel

and stuff. So lets get back at it!!

Tuesday night 1900 at House of Pain

"Angie"

100

pull-ups

push-ups

sit-ups

squats

post time to comments.

c-shift is on duty tonight, so we should be there.

Friday night 1900

Do 100 burpees for time.

If you can do handstand push-ups

do 100 inverted burpees for time.

Wednesday night WOD 1900 House of Pain

In honor of the Lee's Anniversary,

we are doing an amprap WOD.

(as many rounds as possible)

"Danny"

Complete as many rounds in 20 minutes

as you can of:

24 inch Box Jump, 30 reps

115 pound Push Press, 20 reps

30 Pull-ups

Post rounds completed to comments

Monday night 1900, House of Pain

30 Muscle-ups for time.

If you can't do muscle ups 

do 120 pull-ups and 120 dips.

post time to comments.

Monday fun day. 1900 House of Pain

Three rounds for time of:

21 sumo deadlift  high pull #45

21 burpees

400 m run

Post time to comments.

I'll be there at 7, so come have some fun.

1900 House of Pain/Friday fun

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

C-shift will be there. so come have fun.

Wed 1900 House of Pain

Clean and Jerk.

1-1-1-1-1-1-1

Post loads to comments.  

Who's coming tonight? 

Anyone,

Anyone.

See you there at 7, hopefully.

Monday night fun, 1900 House of Pain

30-20-10

Sumo-deadlift high pull

ab mat situps

I am planning on being there at 1900, come see our nearly finished lifting platforms.

Cody

Thurs 1900 House of Pain

3 rounds for time of:

15 box jumps

12 pull-ups

10 med ball cleans

Post time to comments.

Not sure who's coming tonight, I do think Chase and Jason Lee said they would be there.  We had a good workout last night, but missed a lot of you guys.  Remember, anyone can come, we start you out very slowly if it's your first time.  It doesn't matter if your not in shape, this is how you get there.  Hope to see more of you there.

WED 1900 House of Pain

5 rounds for time of:

5 Thrusters

10 knees to elbows

post time to comments.

See you all there, I'll be there around 1900.

Cody

1900 at the House of Pain

10 rounds for time of;

10 pull-ups

10 ring dips

post time to comments.

Outdoor Fun Saturday WOD

4x800 Meters

Rest as needed between rounds.

1900 at the House of Pain (Old Rec)

Karen





150 wall balls for time.





yes 150


Capt. Jolley will not be able to attend the workout tonight, he is still on the mend. I will do my very best to be there around seven to suffer through the work out. Anyone is invited to join me in my misery. Oh yea and cinnamon rolls prior to work out from the Holy Cow probably not the best idea.

Chase

Old Rec at 1900

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

beginners do jumping pull-ups and the same numbers.

Post time and number of sets to completion.

Sorry I haven't posted for a couple days, our family and myself have been sick. I will also not be there tonight, but hopefully some of you will. Lets keep each other motivated and keep pushing to make the workouts.

Cody

Monday WOD

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Post time to comments.

C-shift will be working out at 2000 after our April schedule meeting. If you want to work out before that comment so others know you are plannnig on coming. We've had a great turnout so far, and it's been tons of fun. Lets keep it going and get more people in to try it. This is a push to help everyone get ready for the spring PT test.

See you there.

Cody

Thursday WOD

Dead-lift

3-3-3-3-3 reps.

This is not a timed workout, you may take as much time between 3 rep sets as you need to recover.  Challenge yourself with the weight, but not more than you can do safely.  

I will be at the "Old Rec" at 1900.  By the way we need a better name for that, it sucks typing "Old Rec" all the time.

Cody

1900 at Old Rec

Complete as many rounds as possible in 20 min. of:

5 pull-ups

5 ring dips

15 sit-ups

Post number of rounds to comments.

C-shift is not doing a workout tonight, we are doing burn house training. If you want to come workout tonight just leave a comment on this post to let everyone know what time you will be there.

Here is a workout if anyone comes tonight

3 rounds for time of:
5 pull-ups or jumping pull-ups
10 push-ups
15 steps of walking lunges

If you don't know how to do these go to the Crossfit link in the sidebar and click on exercises and demos, and find these exercises.

Adjust the number of reps or rounds to numbers you can easlily finish. Have fun and lets us know in comments if you did the workout and how it went.

Crossfit Intro "Old Rec" at 1900

Come to the Old Rec at 1900 for a crossfit intro class. This is for all fitness levels and spouses are welcome. Tonight we will do some basic movements followed by an introductory (easy) workout. Once we are done with the crossfit workout we will be playing hockey, so bring your stick and shin-guards if you've got them.

Welcome to PGFDfit

Designed to help everyone be informed of group workout times and fitness activities that are going down.

Check daily to see when we are meeting for workouts or to see new exercises that you can practice at home. We will also post daily workouts for you to follow along with at home, with us, or at the gym of your choice.

We hope to have it up and running in the next week, so please check back frequently.