Friday

WOD

"Rankel"

AMRAP 20

6 Dead Lifts 225/155

7 Burpee Pull-Ups

10 KB Swings 24/16

200m Run

Foundations - burpees and kettlebells.

Thursday

WOD

60 KB Swing 24/16

50 Box Jumps 24/20

40 Wall Ball Shots 20/14

30 Pull-Ups

20 GHD Sit-Ups

100ft Dumbell OH Walking Lunge

The Catch.

Wednesday

WOD "Fran" 21-15-9 Thruster 95/65 Pull-Ups At 6:30 we'll run Sectionals WOD #2 AMRAP 15 9 Dead Lifts 155/100 12 Push-Ups 15 Box Jumps 24"/20" If it's not a scheduled work out day for you, come in to judge and scream. We put respectable numbers on WOD #1, and we want to crush WOD #2 hard enough to erase the memory of double unders.

Professor Matt Jubera, Dark Horse Brazilian Jiu-Jitsu. If you were on bottom for WOD #1, get on top for #2.

Tuesday

WOD

Front Squat 3-3-3-3-3

and then some rowing, swinging, and sprinting

Travis, Boulder Fire. Finally we have someone to rival our LPD members. With fit first responders, our entire community wins.

Monday

WOD

3 Rounds for Time

400m Run

30 Overhead Squats 75/55

21 Pull Ups

Joe, USMC ROTC, did double unders on day one. Good thing he's on our side.

Weekend 3/26-3/27

Saturday

Free, awesome work out open to the public at 9am.

Margaret will run the sectionals WOD at 2pm.

Paleo pot luck at Vanessa's house at 6pm.

Sunday

Sunday Suicide Squad at 6pm.

Schedule change: Tuesday 5:30am is now by request only e-mail or facebook James.

ROM = range of motion. It's a pull-up, not a pull-to.

Friday

WOD 10-9-8-7-6-5-4-3-2-1 Renegade Manmakers Knees to Elbows Turkish Get Ups

I do not have a rowing fixation.

Thursday

WOD

7 RfT

3 Front Squats 185/135

7 L-Pull Ups

Alex landing the seated box jump.

Wednesday

WOD

7 Pull Ups

14 KB Swings

21 Sit-Ups

Finn watching the action from the private box.

Tuesday

WOD "DT" 5 RfT 12 Dead Lfits 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105

Learn double unders Friday, hit the sectionals wod Saturday.

Monday

WOD

5 Rounds for Time

5 Power Cleans 185/95

5 Front Squats 185 / 95

5 Anyway Overhead 185/95

15 Pull Ups

Serious gurrrl power during 2011 CrossFit Games Sectional WOD #1.

Weekend 3/19-3/20

Saturday free work out open to the public at 9am.

Sunday WOD at 6pm, and last chance for sectionals WOD #1 at 7:40.

We can talk all day about CrossFit will do for you. Today we had a client's co-worker come in because she noticed how much better our client looked in the locker room. Thank you for working hard and putting yourselves on display so that we can save all our talk.

Speaking of the great stuff you all do, Jessica W. made her goal of 7 dead hang pull-ups today, and as I write, Darla just got her first double under.

Rock solid, people.

Friday 3/18

WOD Tabata botom-to-bottom Squats Run 1 Mile "Black and Blue and Awesome all over." The next scheduled sectionals WOD is Saturday at 2pm. We've seen great effort from all the participants, and Alex Walden has the top score with 4 rounds, 30 DU's, and 1 snatch.

Thursday 3/17

WOD

"Randy"

75 Snatch 75/55

Mike practicing the double unders. We had four takers so far on the Games WOD, and despite some impressive performances, they're all going to do it again Saturday at 2pm.

Wednesday 3/16

WOD

AMRAP 10

10 Push Press 95/65

10 KB Swing 24/16

10 Box Jumps 24/20

Hopefully we'll know what the Games WOD is and be running it at 6:30pm.

l to r Anna, Lori, and Megan are finishing Foundations and will be joining us for the WODs soon, almost in time to make room for the five who just started Foundations. Solid.

Ides of March

WOD

Squat 3-3-3-3-3

and a cardio crushing cash out.

"I pick things up and put them down."

Monday

WOD 5 Minutes "Cindy" 50 Box Jumps 5 Minutes "Cindy" "Armed"

Friday

WOD AMRAP 20 5 CtB Pull-Ups 10 Ring Dips 15 Overhead Squats Jumping and lifting because day time TV won't make you awesome.

Thursday

WOD

"Bridget"

AMRAP 20 in five, four minute intervals

Run 400m, max rep push jerks

Run 400m, max rep KB swings

Run 400m, max rep KtE

Run 400m, max rep DU

Run 400m, max rep MU

"Females in Motion"

Wednesday 3/9

WOD

3 RfT

10 Weighted Pull-Ups

30 Back Extensions

You spend time around our powerlifters, you sometimes forget how awesome they are. Belatedly then, last Saturday Vanessa did a great job coaching, Darla uncorked a monster squat, and J-Heff broke most of the state records she set in her last outing.

Tuesday

WOD

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

How much is that?

Monday

WOD

3 RfT

10 Dead Lifts

30 GHD Sit-Ups

Same work out, different result.

Weekend 3/5-3/6

Saturday: entirely free work out open to the public. That means it's free, and you can experience the power of CrossFit.

Sunday: one day only, James is back and running an accumulation WOD. Make sure you can count to 100.

Saturday fun, $0.

Friday

WOD

AMRAP 20

3 Power Cleans 155/105

10 Pull Ups

100m Run

At least this guy isn't smiling.

Thursday, 3/3/11

WOD

"Lynn"

5 Rounds for Max Reps

Bench Press @ Body Weight

Pull-Ups

Today only, the 8:30 class is cancelled.

Doubtless you know March is National Gait Analysis Month.

Wednesday 3/2

WOD

3 OHS

6 FS

9 BS

12 Box Jumps

Today's forecast: temperature pre-WOD, 65, intra-WOD, 211.9