Deadlifts and Diane

Don't forget Spicy Ladies!!

Ladies Challenge
"NO SUGAR. ALL SPICE"
March 26 - April 16
Email JodyC@crossfitcp.com
or
Kelli@Crossfitcp.com
for a complete list of rules
and to get your "Spice Packet"

WOD

15 min to get 1 Rep Max Deadlift

rest 

"Diane"

21-15-9

(225, 155) Deadlifts 

Handstand push ups

Congrats to Sam!!! 425lb deadlift PR

Get Ya Pistols On.

Reminder that the I Do The Impossible Challenge Finals is this Saturday at 8:30am at the 609 location. Please volunteer to help out, judge and cheer our crew on!

So, NO OPEN GYM

Today we have to do some pistols. Check out Adrian teaching the pistol

Pistol progression part 1 [MOV]

[WINDOWS]

Then watch this old school video of "Mary"

[MOV]

[WINDOWS]

WOD
"Mary"
Complete as many rounds in 20 minutes as you can of:

5 Handstand pushups
10 One-legged squats, alternating
15 Pullups

post rounds to comment

Hand Stand Push Ups

How hard do you push yourself?

Do you strive for that perfect rep even when you are exhausted?

CrossFit Total Saturday at the 609 box.

Free Labor Day WOD. Monday at 8:30am

skill

Hand Stand Push Ups

WOD

10 ring push ups

25 double unders

red stripe sprint (200m)

4 rounds for time

How to get on the Blog

Sonny just started CrossFit and as you can see, he loves it!

He has already figured out how to get on the blog!

Go Sonny!

Garrett is finally back from Iraq! Just in time for

yesterday's Pull up Ladder. We missed you Garrett.

EPIC...Sign up.

Handstand Pushups from Patrick Cummings on Vimeo.

WOD

70 burpees

60 sit ups

50 swings

40 push ups

30 hspu

For Time

The Rainy Monday Chipper

Carson

Spontaneous acts of handstand push ups.

Hoodies, hoodies, hoodies. Order now.

WOD

100 double unders

90 back extensions

80 squats

70 sit ups

60 lunges (steps)

50 push ups

40 box jumps

30 kb swings (16kg, 24kg)

20 burpees

10 pull ups

For time

Epic Pic?

Chad works on some gymnastics skills before he PR's his overhead squats.
Awesome!


If you want to see an Epic Challenge Pic, the CrossFit affiliate blog has one. Go here

WOD

"JT"

• Handstand push-ups
• Ring dips
• Push-ups

21-15-9 reps, for time

Handstand push ups

Check out this great video from the guys at againfaster

Handstand Pushups from Patrick Cummings on Vimeo.

WOD

30 Kb swings (1 pood)
9 burpee pull ups
6 tire flips
9 burpee pull ups
30 Kb swings

for time

Overhead

Ben hits the standard CrossFit recovery position.


EPIC Challenge Finals and BBQ this Saturday. Make plans to join us for a killer workout and some fun too.

WOD


AMRAP in 20 minutes


15 oh squats (65, 95)
10 knees to elbows
5 hspu (hand stand push ups)

Mary

Eric catches some air.











WOD

"Mary"

5 Handstand Pushups
10 1-legged squats
15 Pullups

As Many Rounds as Possible in 20 Minutes.

Push ups and Breathing ladder

15 Handstand Push ups
15 Knees to Elbows

5 rounds for time.

Follow with

Breathing Ladder

1-10-1 DB Thrusters

Diane

Fear what's on the board!

Check out the Muscle & Fitness article
on CrossFit workouts and the dreaded
board.

Sweat Storm

Watch the video too!



Today's workout


"Diane"

Deadlift 225lbs
Handstand Pushups

21-15-9

for time