Monday the 23rd of November, 2009

Pete represented 305 with a break out performance at the Iron Curtain Challenge. He took 3rd in a very tough field.

The Iron Curtain Chipper (Scaled)

10 Over Head Squat (95/65)
20 Squat Cleans (95/65)
30 Push Press/Push Jerk (95/65)
40 Pull-ups
50 Wall Ball shots (20/14 to 10', not above or below)
60 Double Unders
70 Sit-ups (Abmat, unanchored, chest touches thighs)
800 m Run

30 minute time limit.

Of interest:

• Want to learn to Row?
  
• We took it to the house at the Iron Curtain Challenge
• Custom fixies from UO
• Make your own medicine ball.

Friday the 9th of October, 2009

Nice back Kurt


Rope climb and shorts= Low ankle burns. Check the post and dress accordingly.
Great Job Julio! Keep working.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
25 Double-unders
25 Push Ups
20 Toe to Bar/Knees to elbows
30 Kettlebell swings, 2 pood/1.5 pood
30 Sit-ups
20 Hang squat cleans, 95/65
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Run 200 meters

Friday the 29th of May, 2009

For those of us that will be competing on Saturday, we will work on the skills for this WOD. For those that are not going Saturday, you will be DOING this WOD.

"CF Threshold 1 yr. Anniversary Chipper"
Row 500 meters
25 Overhead Squats (Women-65 lbs Men-95 lbs)
25 Burpee Box Jumps (20″ box)
25 Double Unders
10 Inbred Cousins (Women-12 lbs Men-20 lbs)
400 meter run with Med Ball

Notes, tools, articles and ephemera:

• Skill level standards from CrossFit NorCal.
• Paleo Beef Stew recipe (wine optional).
• Greg Glassman's CrossFit Journal article on the Overhead Squat (requires subscription).
  

Friday the 16th of January, 2009

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.