WOD for Saturday May 1st

Free Workouts today @ 9:00am and 5:00PM. All are welcome! EVA Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups If you are interested in participating in the Paleo challenge be sure to sign up this week and get weighed in. We will be doing 5 of the 'girl' WOD's this week as bench marks, as both The Paleo Diet and The Zone are considered to enhance performance. Then the first week of June we will repeat these same 5 WOD's. Saturday June 5 from 11:00-1:00pm we are honored to have Carissa Gump, 2008 Olympian and national record holder in the Clean & Jerk, coming to teach a clinic on the Olympic lifts. The cost is $25.00. You need to register for this event on her website. Beyond the White board at Beyondthewhiteboard.com I'm working on this more, if for some reason I do not have your Email address I won't be able to 'invite' you into our gym, so make sure I have your current one. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Friday April 30

Jackie 1000m row 50 thrusters 45/35 30 pull-ups "Jackie is a sprint, the well conditioned athlete should be able to go through without breaking any set." JM If you are interested in participating in the Paleo challenge be sure to sign up this week and get weighed in. We will be doing 5 of the 'girl' WOD's this week as bench marks, as both The Paleo Diet and The Zone are considered to enhance performance. Then the first week of June we will repeat these same 5 WOD's. Saturday June 5 from 11:00-1:00pm we are honored to have Carissa Gump, 2008 Olympian and national record holder in the Clean & Jerk, coming to teach a clinic on the Olympic lifts. The cost is $25.00. You need to register for this event on her website. Beyond the White board at Beyondthewhiteboard.com I'm working on this more, if for some reason I do not have your Email address I won't be able to 'invite' you into our gym, so make sure I have your current one. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

tomorrow, tomorrow, there's always tomorrow!

Annie 50-40-30-20-10 Double unders Abmat sit-ups If you are interested in participating in the Paleo challenge be sure to sign up this week and get weighed in. We will be doing 5 of the 'girl' WOD's this week as bench marks, as both The Paleo Diet and The Zone are considered to enhance performance. Then the first week of June we will repeat these same 5 WOD's. Saturday June 5 from 11:00-1:00pm we are honored to have Carissa Gump, 2008 Olympian and national record holder in the Clean & Jerk, coming to teach a clinic on the Olympic lifts. The cost is $25.00. You need to register for this event on her website. Beyond the White board at Beyondthewhiteboard.com Get signed up and start entering your info. It's fun, its pretty easy, I'm a computer phobe so if I say it's pretty easy it is and really, it's cool. If we get the whole gym posting it will be a useful tool. So when you first go on it will ask you for a paypal account through Amazon, just play along, we have a gym membership it is free to each of you, your account should not be charged. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

For Wednesday April 28

Continuing our week of 'Girls' Cindy AMRAP in 20 minutes 5 pull-up 10 push-up 15 squats Great work on Grace today, both for those who racked up a new PR and those who met Grace for the first time. If you are interested in participating in the Paleo challenge be sure to sign up this week and get weighed in. We will be doing 5 of the 'girl' WOD's this week as bench marks, as both The Paleo Diet and The Zone are considered to enhance performance. Then the first week of June we will repeat these same 5 WOD's. Saturday June 5 from 11:00-1:00pm we are honored to have Carissa Gump, 2008 Olympian and national record holder in the Clean & Jerk, coming to teach a clinic on the Olympic lifts. The cost is $25.00. You need to register for this event on her website. Beyond the White board at Beyondthewhiteboard.com Get signed up and start entering your info. It's fun, its pretty easy, I'm a computer phobe so if I say it's pretty easy it is and really, it's cool. If we get the whole gym posting it will be a useful tool. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Tuesday April 27

Grace

30 Clean & Jerks 135/95 If you are interested in participating in the Paleo challenge be sure to sign up this week and get weighed in. We will be doing 5 of the 'girl' WOD's this week as bench marks, as both The Paleo Diet and The Zone are considered to enhance performance. Then the first week of June we will repeat these same 5 WOD's. Saturday June 5 from 11:00-1:00pm we are honored to have Carissa Gump, 2008 Olympian and national record holder in the Clean & Jerk, coming to teach a clinic on the Olympic lifts. The cost is $25.00. You need to register for this event on her website.

Monday April 26th

Kelly Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball If you are interested in participating in the Paleo challenge be sure to sign up this week and get weighed in. We will be doing 5 of the 'girl' WOD's this week as bench marks, as both The Paleo Diet and The Zone are considered to enhance performance. Then the first week of June we will repeat these same 5 WOD's. Saturday June 5 from 11:00-1:00pm we are honored to have Carissa Gump, 2008 Olympian and national record holder in the Clean & Jerk, coming to teach a clinic on the Olympic lifts. The cost is $25.00. You need to register for this event on her website. http://carissagump.blogspot.com/

For Saturday April 24th

Free Workout of the Day today at both 9:00AM and 5:00PM If you are interested in participating in the Paleo challenge be sure to sign up this week and get weighed in. We will be doing 5 of the 'girl' WOD's this week as bench marks, as both The Paleo Diet and The Zone are considered to enhance performance. Then the first week of June we will repeat these same 5 WOD's. Saturday June 5 from 11:00-1:00pm we are honored to have Carissa Gump, 2008 Olympian and national record holder in the Clean & Jerk, coming to teach a clinic on the Olympic lifts. You will need to register for this. the cost is $25.00

For Friday April 23rd

Cindy's a Bear AMRAP 20 minutes 3 bear Complex 95/65 3 rounds Cindy Tomorrow, Saturday, we have two Free WOD's open to the public at 9:00am and 5:00pm. If you are interested in participating in the paleo challenge be sure to sign up this week and get weighted in. Saturday June 5 from 11:00-1:00pm we are honored to have Carissa Gump, 2008 Olympian, coming to teach a seminar on the Olympic lifts. You will need to register for this. the cost is $25.00

For Thursday April 22

Diane

21-15-9 reps of: 225 pound Deadlift Handstand push-ups

Post time to comments.

For Wednesday April 21

weighted pull-ups; three or five rep max then Tabata overhead squats 45/35 Tabata Hang Power Clean 45/35 Tabata row 8 Intervals each

WOD for Tuesday April 20

With a partner 6 Tabata intervals of each ground to overhead 135/95 wheel barrow walks Then 2x800m run

First 3x5's Squat WOD - From CrossFit Football Complete 10 rounds of the following. One round consists of; One Arm DB Power Clean Right One Arm DB Front Squat Right One Arm DB Push Press Right One Arm DB Front Squat Right One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left One Arm DB Front Squat Left One Arm DB Push Press Left One Arm DB Front Squat Left One Arm DB Push Press Left *This time around go as heavy as possible.

*Do Not Drop The Weight. Do Not Set It Down. *If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Sunday April 18 2010

Rest Day!!!!!!!!!!!!! woo hoo!! and if it doesn't feel like a woo hoo day for you we didn't see you often enough last week ;)

For Saturday April 17

Free Workout of the Day today at both 9:00AM and 5:00PM

For Friday April 16th

McGhee

Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Tomorrow is Saturday! Free workout of the day at both 9:00am and 5:00pm! Open to the public all are welcome.

For Thursday April 15

A) 5->1HSPU 10->2 Sit-ups 20->4 Double unders B) L Sprints 3 times 5 Squat Clean Thruster 115/85 200m sprint rest up to 5 minutes between

For Wednesday April 14th

As Many Rounds As Possible in 20 minutes 400m run 40 Wall Ball

For Tuesday April 13th

3 Rounds for time 7 thruster 95/65 7 burpees 7 thruster 95/65 7 burpees 200m run "Life is what you make it. Always has been. Always will be." Grandma Moses

For Monday April 12th

AMRAP in 15 minutes 95/65 power snatch 7 reps snatch balance 7 reps OHS 7 reps This spoke to me. "Who knows the weakest link in our chain of becoming, what will call forth the best in us, what part of ourselves do we fail to see. Too often we are anonymous when it comes to the hard decisions, unknown to others, unknown to ourselves when the future is on the line. Often we have a propensity to be hesitant or fearful, to fashion public faces that mask our personal views. Stand up, speak out, go forth into the world in strength and speak your truth." - unknown

For Saturday April 10

Saturdays - free Workout Of the Day at both 9:00am and 5:00pm. All are welcome.

Speal vs Khalipa 1 Ground To Over Head 155/135/95 1 round Cindy (5 pull-ups CtB, 10 push-ups, 15 squats) 2 GTOH 1 round Cindy 3 GTOH 1 round Cindy ->->-> 10 GTOH 1 round Cindy

WOD for Thursday April 8th

Nancy

5 rounds for time of: 400 meter run 95/65 pound Overhead squat, 15 reps

WOD for Wednesday April 7th

Dead lift 3x3 or 3x5 JT 21-15-19 HSPU ring dips push-ups

WOD for Tuesday April 6th

Death by Front Squat 135/95 Do one front squat one the first minute Do two front Squats in the second minute Three the third etc. When you cannot complete the number of Front Squats required in the minute, the next minute go to Death by Box Jump and do one the first minute two the second etc. No relevance to the picture, I just liked it.

WOD for Monday April 5th

Spic and Span Fran 21-15-9 Clean and Press 95/65 pull-ups This is done in pairs, one person is judge the first round then you switch.

The name for this one, is Spic and Span Fran. Spic and Span means Clean, so this is Fran with a Clean. Also Clean can mean perfect as in, That was clean. Each rep had to be Clean. The penalty for not being clean on a rep is to do it over.

Faults on Cleans 1. No triple ext

2. Catching to high

3.not finishing the clean

Faults on the Press 1. No extension of the arms 2. No activation of the shoulders 3. Bar not overhead

Faults on the pull ups 1. No extension on the bottom 2. Chin not over the bar

WOD from Brand X Martialarts

Sunday April 4

Hah! A little ambitious on the Saturday morning WOD . You all are good sports, well done! Rest Day today Sunday April 4th

Saturday April 3

Free boot-camp style Workout this morning at 9:00AM. Open to the public all are welcome. There are still a couple spots available for our next foundations class which begins this coming Tuesday. This class series is the entry point to TwinFreaks Crossfit. In these classes you will learn the 9 fundamental moves of CrossFit and much more, they will prepare you to join our regular classes. Call or Email Margaret to get registered. James is off to Las Vegas this weekend for the CrossFit Football Certification. Expect the Saturday evening WOD's to reflect this in the coming months. Speaking of Saturday's 5:00PM WOD, there will not be one this today.

Friday April 2

Cindy's Snatch AMRAP in 20 minutes 5 power snatch 95/65 10 push-ups 15 squats There are still a couple spots available for our next foundations class which begins this coming Tuesday. This class series is the entry point to TwinFreaks Crossfit. In these classes you will learn the 9 fundamental moves of CrossFit and much more, they will prepare you to join our regular classes. Call or Email Margaret to get registered. James is off to Las Vegas today for the CrossFit Football Certification. Expect the Saturday evening WOD's to reflect this in the coming months. Speaking of Saturday's 5:00PM WOD, there will not be one this week. Todays 6:00AM WOD is also canceled. Free boot-camp style Workout On Saturday morning at 9:00AM. Open to the public all are welcome.