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.