Halloween Wall Ball

Pumpkin ball!


Happy Birthday Mike!





WOD

"Karen"

150 wall ball (20lb)

for time

Hell's Bell's

Nikki Practices her levitation
skills!








If you have not done the PFT, be sure to do it today.

If you have,

WOD

"Hell's Bell's"

Perform 3 rounds for time

15 Kettlebell Clean and Jerk right side
15 Kettlebell Clean and Jerk left side
15 KB SDHP
15 KB Swings

PFT

PFT

Max Push ups 2min
Max Sit ups 2min
2 Mile Run for time.

CrossFit's Future

WOD

50 Wallball

40 Push ups

30 Pull ups

20 Hang Cleans

10 DB Snatch (each side)

5 burpees

CrossFit Craze

Lail shows that she has the CrossFit "Craze" going!

WOD

400m Run

25 Squats

25 KB Swings

25 Box Jumps

3 rounds for Time

Bring It!

Kelli Brings it to the 5:30am class!

WOD

4 Rounds

20 Pushups
200m run
20 Lunge Steps
200m run
20 KB Swings
200m run
20 Abmat Situps

Clapping Pull ups

Clapping Pull Ups 2


WOD

Red Strip Run
100m Farmer walk (dbells)
10 Wall Ball
20 Pushups

20 KB Swings
20 Squats
20 Double Unders/40 Regular

Yeah Thrusters!

WOD

21 Thrusters
100 Jump Rope
21 Renegade Row
100 Jump Rope
21 Back Squat
100 Jump Rope
21 Thrusters


for Time

TABATA SCORES

Everyone had a good time with the TABATA SOMETHING ELSE WOD on friday, but I think the Happy Hour was just what Dr. Tabata ordered.

Awesome job to everyone. Click the link to compare your score to last time and see how you measure up. August 20, 2008 TABATA SOMETHING ELSE

October 17, 2008 TABATA SOMETHING ELSE

Kimberly: 84-32-44-82= 242

Tina S.: 72-90-93-94 = 349

Nikki: 55-60-91-155 = 367 Rx'ed

Chris: 70-38-62-63 = 233

Missy: 91-63-60-89 = 303

Keisha: 71-78-73-75 = 297

Lail: 91-94-70-67 = 288

Denise: 63-65-93-80 = 301

Jana: 68-85-68-67 = 288

Courtney: 40-78-80-102 = 300 Rx'ed

Duan: 24-43-88-73 = 288 Rx'ed

Kris W: 47-93-109-113 = 362

Britney: 157-116-47-145 = 465

Kelli: 56-57-70-101 = 284

Kate: 107-53-57-106 = 323

Allen: 78-102-57-113 = 350

Betty: 100-95-63-105 = 363

Holly: 47-79-54-84 = 264

Eric: 42-55-80-108 = 265 Rx'ed

Julie: 85-65-81-96 = 327

Katie: 71-93-102-91 = 357

Nicole: 103-76-105-103 = 387

Amanda: 65-114-109-123 = 411

(I copied the scores off the board and your papers, so if the math is off blame your partner!)

Tabata Something Else Happy Hour

Tabata Happy Hour Today!!

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals

Forging Elite Fitness

Elite Fitness Anywhere, Anytime!









10 Deadlift
20 Steps, walking lunges
30 Knees to Elbows
40 Double Unders

3 rounds for time

Mary

Eric catches some air.











WOD

"Mary"

5 Handstand Pushups
10 1-legged squats
15 Pullups

As Many Rounds as Possible in 20 Minutes.

20's

Duan feels the pain!








WOD

20 DB Cleans
20 kettle bell swings

5 rounds for time

Hook 'Em

Several of us went up for the big game!
We had a blast. Hook 'em!









wod
run 800 meters
100 russian twist
75 sit ups
50 thrusters
25 pullups

for time

Get off your Fanny!

Get off your Fanny and over to Tillman's!


Nikki's Bootcamp
Saturday at 9:30am










Friday's WOD

For Time:

21-15-9

Pull-Ups
Box Jumps
Burpees
Sit-Ups
MB Slams, 20 lbs.

Blessed

There are many things
happening at Tillman Training.

New opportunities for changes and
growth and we are excited!




from the main site


WOD

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Squat, Jerk, Squat

Box Jumps anyone?








WOD

5 rounds

5 Front Squat
5 Push Jerk
5 Back Squat

No time component. See how heavy you can go.

Broad General and Inclusive

CrossFit is designed for all levels of fitness.
The ability to scale the workouts up or down
demonstrates the broad spectrum of our
community that CrossFit can benefit.



WOD
20 Pullups
30 Push ups
40 Sit ups
50 Squats

4 rounds for time

Nutrition

Come to Nikki's bootcamp
Saturday at 9:30 and have a blast!







We are headed up to GSXathletics in Fort Worth
for the CrossFit Nutrition Certification.

Check it out at Robb Wolf's blog.

3-2-1

Good Luck Mike F!
Getting his level 1 at CrossFit Training Center
and Blauer Tactical in Virginia Beach.


Kick some butt!!!










Mike and Mike get
that kettlebell swing in







WOD

300 Jump Rope
200 Lunges
100 Squats
50 Sit ups
25 Supermans

For time

For time

Thursday 50's

50 steps overhead lunges
50 jumping pullups
50 push press
50 push ups
50 kettlebell swings


for time

Time for Fran

WOD

"Fran"
21-15-9

Thrusters (guys 95lbs, gals 65lbs)
Pullups

For time.