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Wednesday, April 28, 2010

Try Some Tabata















Check out some tips on double unders here [quicktime] [windows]


5 Min Jump Rope Practice


WOD

Tabata

Row
Push ups
Row
KB Swings (16kg, 24kg)

Score Total Meters and Reps

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Tabata Situps

Tuesday, April 27, 2010

Power Cleans















Michael C. and Jeremy do a partner wod during Saturday's Open Gym.

Come in and bring a friend.




WOD

10-9-8-7-6-5-4-3-2-1

Power Cleans (125,95)
red stripe sprint (200m)

For time

Monday, April 26, 2010

CrossFit Games Hit The Big Time



















Kelli does some Chest to bar Pull ups





















Jennifer loves wall ball



2010 CROSSFIT GAMES FINALS

Announcing the 2010 CrossFit Games

July 16-18, 2010 at the Home Depot Center in Los Angeles

We are very proud to announce that the 2010 CrossFit Games will be held at the Home Depot Center in Carson, CA from July 16-18. This is a great step forward for the Sport of Fitness, as we will take full advantage of the 125 acre facility in one of the world's largest metropolises.

The primary competition areas will be the 8,000 seat Tennis Stadium and 8,000 seat Track and Field Stadium (see attached photos). This is where the Summer X-Games were held for several years, so we have lots of freedom to alter the playing fields to fit our needs. Rogue Fitness is fabricating at least two major steel structures that we'll use for standard, and maybe not so standard, CrossFit drills. The Unknown and Unknowable will definitely be a part of the 2010 Games! Check out the video for more information!


[quicktime] [windows]


www.crossfitgames.com






WOD

50 wall ball
10 pull ups
40 wall ball
8 pull ups
30 wall ball
6 pull ups
20 wall ball
4 pull ups
10 wall ball
2 pull ups

for time

Friday, April 23, 2010

GET SOME WEIGHT ON THAT BAR!



















Scott throws down.
















Paul is glad to be done with the Filthy Fifty

A few of you out there have been FV-ing on that thing we call hook grip.
So I figured I'd get some help from Sassy Sage. Her comments also address
the usage of hook grip on the deadlift. Good stuff.

Check out Sage B's song on the importance of Hook Grip


First a little CrossFit Endurance

Tabata Row


WOD

21-15-9
ring dips
burpee pull ups

for time




Thursday, April 22, 2010

Happy Birthday Kelli













Kelli is 21 today! Happy Birthday Kelli.

WOD

run 1200m
200 situps
run 800m
80 jack knife
run 400
40 v-twist

for time

2519 S. Lakeline Blvd. Suite 100. Cedar Park, Tx 78613