Saturday 5/29/2010

SATURDAY 100529

"Arnie"
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Post time to comments.
Please watch Demos and videos of TGU's if you have never done them!



Enlarge image
Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
A fund for Arnie's family has been established by the Los Angeles County Fire Department.

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Bill Grundler 25:49 on today's WOD - video [wmv] [mov]

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Jeff Tincher 44:31 on today's WOD - video [wmv] [mov]

Matt Chan 25:06. Bill Grundler 25:49, Moe Kelsey 29:46, Graham Holmberg 36:31, Jeff Tincher 44:31. Jeff Vale 48:46.

Friday 5/28/2010

FRIDAY 100528

"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Post times to comments.

Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). 
Enlarge image
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

REST DAY!

WEDNESDAY 100526

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

TUESDAY 100525

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

MONDAY 100524

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

Post loads to comments.

Compare to 091028

REST DAY

SATURDAY 100522

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

FRIDAY 100521

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

From the Vault: Chris Spealler 8:34 and Zac Pine 9:33 on today's WOD - video wmv

mov

THURSDAY 100520

For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

Rest Day!

TUESDAY 100518

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 091029.

Pics from this past weekends Level 1 Cert

MONDAY 100517

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post time to comments.

Compare to 091023.

SUNDAY 100516

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 091112

SATURDAY

REST DAY!!!!!

FRIDAY 100514

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

THURSDAY 100513

"Karen"

For time:
150 Wallball shots, 20 pound ball

Jason Khalipa 5:25. Post time to comments.

Jason Khalipa - 5:25 on today's WOD - video wmv mov

Wednesday 5/12/2010

WEDNESDAY 100512

Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

Post time to comments.

TUESDAY

REST DAY

MONDAY 100510

Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups

Post time to comments.

SUNDAY 100509

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008

during High Altitude High Opening (HAHO) training while

assigned to Army USSOCOM preparing for deployment to

Afghanistan. Jerry is survived by his wife Molly and his sons

Chad, Cody, Chase and Connor.

Eric Siegel 22:19. Post time to comments.

Eric Segel 22:19 on today's WOD by CrossFit Again Faster - video wmv mov

Saturday 100508

"CrossFit Total"

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

Post TOTAL to comments.

REST DAY FRIDAY!!!

THURSDAY 100506

Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

Jason Khalipa 7 rounds. Post rounds and fractions of rounds completed to comments.

WEDNESDAY 100505

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Post weights used each round to comments.

Rob Orlando on today's WOD - video mov wmv

TUESDAY 100504

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Lets start posting our times to the workouts on the page. Get more people involved and make the web page something worth looking at. Also this will give everybody a chance to see where they stand.

MONDAY

REST DAY

SUNDAY 100502

21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups

Post time to comments.

Saturday 5/1/10

Saturday 100501

Run 5K (3.1 miles)