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Thanks to US CrossFit for this ass breakin WOD!
Happy F'n Halloween!
Continuously count your reps as you do:
5 min. Squats
4 min. Box Jumps
3 min Jumping Lunges
2 min KB Swings
1 min Double Unders
Post total reps to comments.
Check out the US CrossFit Halloween Throwdown Video.[wmv] [mov]
Spiderman and Wonderwan throwdown as good and evil battle for world domination!
21, 15, 9 for time:
Deadlift 185# / 115#
Pull ups
Post time to comments.
5 Rounds for time:
4 Front Squat 95#/65#
8 Thruster 95#/65#
12 Push Jerk 95#/65#
Post time to comments.
Bob and Gunny doing partner handstand push-ups. Get Some!
Complete as many rounds as possible in 20 min. of:
5 HS Pushups
10 Single Leg Squats (5 on each)
15 Pull-ups
Post rounds to comments.
MSN article on CrossFit.
4 Rounds for time:
400m
4 Tire Pulls
8 Push Press 95#/65#
16 Jumping Lunges
Post time to comments.
The winner of the "Most Original" pumpkin carving @ The Jones' Haunted Mansion Halloween Party.
Tabata:
Tire Flips
Squats
Burpees
Push-ups
Post lowest rounds to comments.
What's behind beer cup #1?
For time:
21, 15, 9
Thrusters 95#/65#
Double Unders
Post time to comments.
This is what happens when CrossFitters throwdown!
Come join CFO @ California Bagel following the 9:00 a.m. class on Friday. California Bagel is located on the Northeast corner of Rancho Cal and Ynez.
For load:
5, 3, 3, 2, 2, 2, 1, 1, 1
Clean & Jerk
Post loads to comments.
"Adam" getting double teamed by Superman and Super Convict!
For time:
50 Kettle bell swing 45#/35#
2 Hand stand push up
40 Kettle bell swing
4 Hand stand push up
30 Kettle bell swing
8 Hand stand push up
20 Kettle bell swing
16 Hand stand push up
10 Kettle bell swing
Post time to comments.
4 rounds for time:
500m Row
25 Pull ups
25 Ring dips
Post time to comments.
Jordan fighting for his life in the battle of Good vs. Evil at US CrossFit.
21, 15, 9 of:
Snatch 95#/65#
OH squat 95#/65#
Push ups
Sprint (300 m)
Post time to comments.
Federico Borjas was killled in Afghanistan. He was a San Diego Police Officer and Army Ranger Reserve. He was 33 years old.
5 rounds for time:
400m run
25 Wall Balls
Notes: This workout is done in two man teams. Each player will begin at the same time at both stations. Players do not swap stations until each have completed the prescribed reps or distance at their station.
Post time to comments.
Thanks to CFSD for this WOD.
Complete 31 repetitions for time of the following complex:
Power Snatch + 3 Overhead Squats
95#/65#
Scale the weight as needed.
Post time and load to comments.
What are we all sitting around for?
For time:
50, 40, 30, 20, 10
Double Unders
Sit ups
Post time to comments.
CWO3 Casey "The Shirtless Zoner" Jones!
3 rounds of:
Wall Balls 20#/16# (reps)
Pull-ups (reps)
Box Jumps 20"/26" (reps)
Knees to Elbows (reps)
Back Ext (reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Da Boyz of Gracie Barra representing well!
For time:
400m Sprint
400m Backwards
Burpee Broad jump across the parking lot and back (about 100m)
21, 15, 9 of:
Push ups
Squats
Burpees
Finish with:
400m Sprint
400m Backwards
Post time and thoughts to comments.
Tequila shots for time...3, 2, 1, GO!
Join the Jones'...if you dare!
Jones' Haunted Mansion
Saturday October 25th @ 5 p.m.
Bring a spooky dish and the family. Blood and guts will be served. Costume contest (Adults & Children) and pumpkin carving contest.
R.S.V.P to Casey Jones at casey.e.jones@usmc.mil to get directions.
Pukie the Pumpkin!
Warm-up with:
Hold support position on rings
L-sits
Then do Tabata for the following:
Hang Power Clean 115# / 75#
Push-ups
Kettlebell Swings 1 / 1.5 pood
Knees to Elbows
Squats
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. Do this for each exercise with no rest in between exercises.
Post total reps for each round to comments.
"I love the smell of rubber and sweat in the morning! Smells like...CROSSFIT!"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Dutch Does Snatch Drills with Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]
It's dark out. That's cause the sun hasn't come up yet for the hard core 6 a.m. crew!
5 Rounds for time:
3 Min. rest between rounds.
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Post time to comments. Compare to 5/13/08.
Christine getting to know Maggie. Welcome to the family Christine.
Go out and enjoy the Miramar Air Show today! Here is the schedule of events.
Good luck to Minnie, Bean, Roach and Johnny! Don't let the DI's get to you.
Sheeee's baaaack!
For time:
21, 15, 9
Thrusters, 95# / 55#
Pull ups
Post time to comments. Compare to 5/12/08
CFO and Cutting Edge mixin it up out of the gym.
There will be no Saturday morning class this weekend. Instead we will be cheering on some of our CrossFitters down at the Boot Camp Challenge. Come out and support CFO members as they conquer some new obstacles.
5 rounds for time:
200m Sprint
15 Kettlebell Swings 1.5 / 1 pood
10 Knees to Elbows
Post time to comments.
Ricardo kickin ass at "Chelsea"
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