Today’s WOD:

Amrap 20:
-10 Back Squats
-5 Burpee Pull-Ups
-10 SDLHP
-100m Sprint

There’s going to be a little get together at Georgia’s tomorrow, November 1st, starting at ~3:00pm. There will be grilling and drinking. David Powell is bringing steaks and beer, and I’m sure he’d appreciate it if you could bring a couple bucks to help him out. If you’d like to bring some food, that would be good also.

Call me if you need Georgia’s address, 757-650-3199.

Today’s WOD:

Burgener Warm up

Then

Annie
50-40-30-20-10
-Double unders
-Sit ups

It’s a bit of short notice, but Jenny Broughton is having a birthday shin-dig at Blackfin tonight (I believe starting at 9pm). Go!

Today’s WOD:

“Hamburgesa” from CrossFit Santa Cruz Central

‘Hamburgesa’
5 Pull Ups
10 Push Ups
15 Squats
200m Run
12 Pull Ups
21 KBS (M:24kg, W:16kg)
400m Run
75 Wall Balls (M:20#, W:14#)
400m Run
21 KBS
12 Pull Ups
200m Run
15 Squats
10 Push Ups
5 Pull Ups

Today’s WOD:

5 rounds
-Max Deadlift, 1.5xBW
-Max Clapping Push-Ups
-2 min Rest b/w rounds

Today’s WOD:

Front Squat 3-3-3-3-3

Then

3 Rounds:
-5 Hang Power Clean + 5 Front Squat+ 5 Push-Press X 3
-2 Pull-Ups + 2 Kness to Elbows X 5

Yet another CrossFit article, this time from MSNBC

Today’s WOD:

“Fight Gone Bad”

-We had a good crowd this Saturday! Post your times.

Today’s WOD:

AMRAP 20
-15 Thrusters (behind the neck)
-21 Jumping Pull-Ups
*compare to 6-19-2008

Don’t forget, we’re having a free workout tomorrow morning at 10:00am at the gym. Bring your friends, or at least yourself!

Today’s WOD:

400M run
42 Ball Ball Shots
9 Pull-Ups
400m Run
30 Wall Ball Shots
15 Pull-Ups
400m Run
18 Wall Ball Shots
21 Pull-Ups

Today’s WOD:

Overhead Squat 5X5
-either wod weight (men 95 women 65) or if possible, men 135 women 95

Then

Amrap 15:
-5 KB Snatch, right
-5 KB Snatch, left
-5 Sotts Press, right
-5 Sotts Press, left

Today’s WOD:

2 rounds
4 tabata intervals of:
-knees to elbows
-front squat
-box jumps
-shoulder press

*fs and press…men 65 women 45

Super late post! Should be back to normal on Thursday!

Today’s WOD:

30-25-20-15-10-5
-Virtual Shoveling
-Push-Ups

-I messed up the workout for the 4:45 and 5:30 class - apparently a “Virtual Shovel” rep is over and back, so you guys missed out on 50% of the reps!

Today’s WOD:

“Elizabeth”

21-15-9
-Squat Cleans
-Ring Dips

Today’s WOD:

800M Run x 3

I’ve added in a WOD rating feature to the posts. You should see stars at the bottom of each post.

If you liked the WOD, rate it high, if you hated it, give it 1 star. We’ll be able to look through every couple of months, see what workouts got the highest ratings, and make sure that we repeat them.

Start votin’!