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Showing posts with label Lunges. Show all posts
Showing posts with label Lunges. Show all posts

Thursday, May 6, 2010

Paleo Chat
















No Open Gym on Saturday. Come and Do the EPIC CHALLENGE.

Friday night after heavy metal class, we will have a paleo chat for all those who are interested, or have questions. So come in do some Oly lifts and learn how you can get more PR's and take your CrossFit to the next level with your eating habits.


WOD

10-20-30

MB slams
Lunges (each leg)
Overhead squats (65,95)

for time

Compare to 2/24/2010

Tuesday, April 6, 2010

Lunges!
















WOD

50 ft lunges
21 pull ups
21 sit ups
50 ft lunges
18 pull ups
18 sit ups
50 ft lunges
15 pull ups
15 sit ups
50 ft lunges
12 pull ups
12 sit ups
50 ft lunges
9 pull ups
9 sit ups
50 ft lunges
6 pull ups
6 sit ups

for time

Wednesday, February 24, 2010

CrossFit in the Snow















Kelley gets some swings in the snow.

It was great to have some beautiful snow the past couple of days. Now bring
on the spring baby!

Ladies Night Thursday night at 7pm bring a friend to this FREE event. Food, Wod, Fun.

Saturday at 9:30 am. The "Fran" finals. People will do the impossible. Come and be a part of it. We will go to Pluckers for some fun at 2pm following the challenge finals.

WOD

10-20-30

MB slams
Lunges (each leg)
Overhead squats (65,95)

for time








Friday, January 22, 2010

"Fran Challenge"
















Lets get outside! This weather is one of the things I love about living here.

If you don't know, it's time to sign up for "FRAN" Sign up now for the "Fran" Challenge. The first wod is Saturday, January 30, 2010.



Lets do this one.

Run 8oo meters
20 burpees
50 lunges (steps)

3 rounds for time

Thursday, May 28, 2009

CrossFit, What a Joke!


WOD
5 Rounds
100 meter Lunges


Q: How many CrossFitters does it take to change a light bulb?
A: Three. One to do it in record time. One to film it. And one to complain about proper form.

Q: Why did the blonde CrossFitter bring an iron to the WOD?
A: She heard they were going to be pressing.

Knock, knock.
Who’s there?
Wendy’s.
Wendy’s who?
Wendy’s muscles stop hurting, I’m going to kick your a** for making me do this crazy s***.

Q: Why did the CrossFit affiliate fire the new trainer?
A: He didn’t know squat.

Knock, knock.
Who’s there?
Turnip.
Turnip who?
Turnip the music, I can still hear the newbies screaming.

Q: Thruster?
A: Are you crazy? I barely know her!

Knock, knock.
Who’s there?
Orange.
Orange who?
Orange you glad we’re not doing “Fran” today?

Q: What do you get when you cross a goat and a CrossFitter?
A: An athlete who’s b-a-a-a-a-d to the bone.

Q: Why do all CrossFit gyms have chalk?
A: You can use it to mark where the bodies fell.

Q: What’s the difference between the average bodybuilder and the average CrossFitter?
A: 4 years of college.

Q: We hear a lot about energy conservation: how is CrossFit “going green?”
A: They’re using “puke-ular” energy!

Q: What do you call a CrossFitter snatching 200 lbs?
A: Anything he damn well pleases.

Q: What’s the difference between the average woman and a CrossFitting woman?
A: The average woman looks better with her clothes on.

Q: Why did the blonde CrossFitter bring a bottle of Windex to the WOD?
A: She heard they were going to be cleaning.

Q: What did one blonde say to the other during the WOD?
A: You know, I’ve been watching that box for almost an hour and it hasn’t jumped yet.

And, finally, the shortest CrossFit joke in the world: A CrossFitter walks into a bar

(Text by Lisbeth Darsh/CrossFit Watertown in Connecticut.)

Monday, May 18, 2009

Epic Final










An EPIC day.

The Epic Challenge finals proved to surpass the ordinary! Nearly everyone improved their time. The heavens opened up and poured down on us. In true CrossFit fashion no one flinched. Each and every competitor showed amazing heart and desire. Thanks to all of you for making this an Epic event. We have great photos and video coming, so keep your eye out.

Congratulations to the following competitors

Beginner
1st place - Keisha Tillman
2nd place - Kelley Hulsey
3rd place - tie between Brittany Nichols and Julie Chreste


Intermediate
1st place - Jana Neumann
2nd place - Kimberly Kurachi
3rd place - Jodie Goldberg

Advanced
1st place - Matt Fiorillo
2nd place - Garrett Hutchington
3rd place - Carson Thomas

Overall Fastest with a time of 4'20"
Michael Fiorillo

congratulations everyone!

WOD

4 rounds for time of

100 ft. of lunges.
30 box jumps
20 pull ups

Monday, February 2, 2009

Med Ball Cleans





Thanks guys!







Our Free community workout was a big success!
We all had fun in the sun on Saturday and got a great workout!
Thanks to everyone who showed up.


Today is Day 15 of the burpee challenge
Burpees done to date 120
Burpees remaining 4,938


WOD

21-18-15-12-9

Med Ball Cleans
Push ups
Lunges (steps)
Russian Twists


For Time

Friday, October 3, 2008

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

Friday, June 27, 2008

GOOD LUCK NIKKI!


Nikki heads off to Crossfit One World
for her level 1 certification.

Good Luck and Have Fun!








CrossFit Warm up

Push Jerk 5-5-5-5-5

5 x red stripe sprints (100m)
Lunge back


Bottom to Bottom Tabata Squats

Friday, June 6, 2008

Kettlebell














50 kb swings
50 Goblet Squats
50 Lunges
50 Burpees

for time

Saturday, April 26, 2008

Filthy Fifty Friday

Raise your hand if
you love CrossFit!








The Filthy Fifty

50 of each:
Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (50 steps)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders



For Time

Friday, April 25, 2008

Cheyenne's First Track Meet


Cheyenne's first track meet.

She took third in the shot put.

Pretty good for never having practiced. She was entered
by mistake. Great job Cheyenne!



Today!

single arm over head lunge 20 steps total.
(10 steps right arm, 10 steps left arm)
Pull ups 10
ring dips 5

# rounds in 20 minutes

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