CrossFit by Overload

"4th of July"

Happy 4th to everyone.  Take the day off and enjoy the freedom provided by the wonderful country you live in.

"Annie"

50-40-30-20-10 rep rounds for time:

Double-Unders
Sit-ups

Sub tuck jumps if you can't do double unders

Post time to comments. 

"Helen"

3 rounds for time:

400m
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Post time to comments.  Compare to 5/20/08

"Grace"

For time:

30 Clean & Jerk, 135#

Post time to comments.  Compare to 5/01/08

"Chelsea"

There will be no classes on Friday July 4th as we will be heading up to the CrossFit Games.

We are beginning a Benchmark Workout Leader board.  Over the next few weeks we'll be doing all the benchmark workouts, "The Girls", and creating  leader boards (Men and Women combined).  Bring your A Game if you want to be on the board.  Anyone can get on the board on any given day, and anyone can be bumped off the board on any given day.

5 Pull-ups
10 Push-ups
15 Squats

Every min. on the min. for 30 min.  Once you fall behind, continue completing as many rounds as possible in 30 min.

Post number of rounds completed to comments. Compare to 4/18/08

OOOORAH!

"10K"

10k for time:

Post time to comments.

"Clean my burpees"

7 Rounds for time:

10 Med Ball Cleans
10 Burpees

or Main Site WOD:

3 rounds for time:

800m
21 Kettlebell swings 1.5 pood
21 Thrusters 95#
21 Pull-ups

Post time to comments.

"Deadly Push-Ups"

Thanks to CrossFit Santa Cruz Central for this one...

10 Rounds for time:

10 Deadlift 135#/85#
20 Push.ups

Post time to comments.

CrossFit...hurts so good!

"Dirty Dozen"

10 Rounds for time:

12 Burpees
12 Pull.ups

Post time to comments.

"Karen"

150 Wall Ball for time (M=20lb/W=15lb)

Compare to 5/14/08 and 4/01/08

Post time to comments.

Optional:
Rest 5-7 min

Bench Press 3-3-3-3-3

Praise CFO!

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

or New CFO WOD:

"Monday Morning"

3 rounds for time:

20 OH Squats 75# / 45#
25 Pull.ups
30 Box Jumps
35 KB Swings 35# / 25#
400m

Post time to comments.

"MEDIOCRE by Overload"

15, 12, 9 for time:

Muscle-Ups
Ext. (Hip)
Deadlifts @185#/135#
Inverted Push-ups (HSP)
Overhead-Squats @ 75#/45#
Cleans @ 135# / 85#
Row/Run - Cal/400m
Elbows to Knees

Post time to comments:

"Baseline"

For time:
500m Row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Notes:  20 jumping pull-ups may be substituted for pull-ups.

Standards: 
Apprentice - M-6:15 / W-7:30
Craftsman - M-5:15 / W-6:30
Expert - M-4:30 / W-5:35
Elite - M-3:55 / W-4:40

Post time to comments.

"You didn't get that many reps..." "Yes I did, what are you talkin about?"  "I saw you, you were cheating!"

"Kevin"

Death rocks Newport Beach firefighters

Kevin Pryor, 31, died yesterday of brain aneurysm shortly after battling Northern California blaze.

By JEFF OVERLEY and NIYAZ PIRANI
The Orange County Register

NEWPORT BEACH - A precocious young Newport Beach firefighter died today of a brain aneurysm, barely one day after he returned from duty fighting Northern California wildfires, officials said.
Kevin Pryor, 31, came home Sunday night after being deployed to battle the Humboldt fire. A friend found him unconscious at his Irvine home about noon Monday and called paramedics, who took Pryor to Western Medical Center-Santa Ana.
Pryor was placed on life support and died at 7 a.m. today with family members, friends and firefighters at his bed.
Authorities are looking into whether the death is related to Pryor's deployment along the fire lines, said David Mais, Newport Beach's deputy fire chief.
"We are still all shocked and incredibly saddened for Kevin's family," Mais said. "We consider ourselves family too in the Fire Department. All of our guys and ladies are completely devastated by the news."
Accolades piled up quickly for Pryor after he joined the Pismo Beach Fire Department in 1999. He snagged Rookie Firefighter of the Year honors and, three years later, was named Firefighter of the Year.
When the up-and-coming firefighter left the department to join California Fire in Riverside County, he was honored as valedictorian of his 2003 academy class.
Pryor joined the Newport Beach Fire Department in 2005, where his reputation continued to shine as a skilled firefighter and an instructor for the Community Emergency Response Team. "He definitely knew the fire business," Mais said.
Outside of professional success, Pryor was known as both an academic with encyclopedic knowledge of history and as an athlete who played college baseball and twice climbed Mount Whitney.
And he was witty, too, drawing laughter in the firehouse with his spot-on impressions of colleagues.
"He did them not in a mean way, but in a respectful way, just to have fun and entertain people, which he was very good at," Mais said. "In the fire department, it's always good to have somebody like that because we are involved in a lot of serious things and it's good to have somebody provide comic relief at times."
Pryor is survived by his mother, Margaret, his father, Mark and his brother, Eric. Memorial services have not been announced.

"He was an awesome guy. His dad and my dad were partners on LAPD. Small world, he moved in 3 houses down the street from me. I just saw him on the way to the fire on Friday night. I was going to call him tomorrow. In his memory I would like to dedicate a WOD." - John Knox, CFO Member.

"KEVIN"

3 Rounds for time:

1000m Row
25 Push Ups
100m Sled Drag
15 L Pull Ups
100m Sled Drag
9 Kettle Bells - 2 Pood
Rope Climb

Post time to comments.

"Health Lift & Friends"

5 rounds for time of:

10 Deadlift @135lbs / 85#
15 Knees to Elbows
20 Box Jumps @ 24" / 18"

Post time to comments.

or Main Site WOD:

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

FGB @ CFO on TGIF!!!  What did he just say?

"Deck of Death"

We will be having a WOD on Friday at 4:30 so plan on doing everything but "The Kitchen Sink!"  Warm-up will begin at 4:30, so don't be late.

Diamonds = Push ups

Spades = Pull ups

Hearts = Burpees

Clubs = GHD Sit ups

Jokers = Row 1000m / Run 800m

Shuffle a deck of cards and start the chrono on your watch. Each numbered card is face value, aces are 11, and face cards are 10.

or Main Site WOD:

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Post time to comments.

"5K"

Run a 5K for time.

Check out the Memorial Day Video that finally made it up on the Main Site.

CFO Hotties in all their splender!  Wouldn't you like to workout with us!

 

"Fight Gone Bad"

Come help us send Kristy off to Vegas in style!!!

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.
Complete 3 rounds.

The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises.
On call of rotate, must move to next station immediately
for good score. One point is given for each rep.

Post Reps/Points to comments.

Learn more about "Fight Gone Bad"

Who says white men can't jump!!!!!!!

"Totally"

Remember...Kristy's going away WOD, Friday at 4:30 with a beer social to follow.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

or Main Site WOD:

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

Post time to comments.

3, 2, 1...Go!  We have lift off!  Tune in tomorrow to see the results.

"Clean my Glutes!"

For time:

135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

or Main Site WOD:

Deadlift 3-3-3-3-3 reps

Post loads to comments.

There's no way he's gonna jump over that...it's too high!

"Dozen this one suck"

Ten rounds for time of:

12 Burpees
12 Pull-ups

Post time to comments.

What the heck is Jordan doing?  Is he gonna...naaaahhh.  Is he?  to be continued tomorrow...
Post your thoughts to comments.

"Dead Man's Lift"

We will be having a hardcore, farwell WOD for Kristy this Friday afternoon.  Be sure to reserve your spot so we can get a head count as this one requires some planning.  Plan on hanging out after for a Beer social.

For time:

10 Deadlift (225lbs)
Row 500 meters
8 Deadlift (225lbs)
Row 400 meters
6 Deadlift (225lbs)
Row 300 meters
4 Deadlift (225lbs)
Row 200 meters
2 Deadlift (225lbs)
Row 100 meters

Post time to comments.

or Main Site WOD:

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

BAT Flips (Big Ass Tire)

"I got your burpees..."

100 Burpees for time.

Post time to comments.

"Jason"

For time:

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

CWO3 Jones firing up some motivation at the Memorial Day Challenge.

"7-Up Yours"

by CrossFit Camp Pendleton

7 rounds for time of:

7 Pull-ups
7 Thrusters 55#
7 Burpees
7 Ring Dips
7 Sit-ups
7 Push-ups
49 Single reps of Jump Rope

Post time to comments.

or Main Site WOD:

Back Squat 5-5-5-5-5 reps

Post loads to comments.

"One of these things is not like the others..."