CrossFit 1700 12-16-05

Participants: 5

WOD: Same as 1200

CrossFit Kids 1600 12-16-05

Participants: 3

Kids WOD:

Front Squat: 20
D-Ball Suicides

Five rounds for time.

CrossFit 1200 12-16-05

WOD:

Front Squats: 20
One Armed DB Snatch: 20 (10 per side)
Ball Slam Suicide*

Five rounds for time.

*Suicide carrying 20# D-Ball. Five ball slams per line. This was Shereef's invention. You will see this again.

Boot Camp 12-16-05 0930

Jill throwing the 10 pound ball like it's her job.

Is a modified push up cheating? No. An exercise must be able to be modified to accomodate a person's level of fitness.

Someone had an office party and too much to drink. We aren't saying who but it could be Melissa.

Jill doing arm haulers.

Participants: 13 + Spartacus

Hoover Ball

Monster Mash

Boot Camp 12-16-05 0600

Hoover Ball

Monster Mash

Boot Camp 12-15-05 1830

Participants: 24

Squats: 30
Suicide
Push Up: 30
Suicide
Ab Mat: 30
Suicide
Dips: 30
Suicide
Pull Ups: 15

Two rounds for time.

CrossFit 1700 12-15-05

Participants: 3

Front Squat
Ball Slam
Pull Up
Dips

21, 15, 9

For time.

CrossFit 1700 12-15-05

THERE WILL BE CROSSFIT AT 5:00 and Boot Camp at 6:30 PM.

"The typical commercial Gym model is predicated on simple movements requiring little or no coaching and inexperienced lowpaid staff. This is the only reason bodybuilding practices permeate these facilities. Where lives and livelihoods depend on fitness this model is woefully lacking. The professional strength and conditioning facility requires different equipment, cheaper and less equipment, but professional staff and instruction.

CrossFit endeavors to lead a revolution in fitness training, a radical departure from the ineffectual, non-functional prevailing bodybuilding model of the commercial gyms and towards the professional strength and conditioning model of the university, pro sports franchise, and military. Your needs, regardless of your current fitness, differ from the professional or elite athlete’s by degree not kind."

-Coach Glassman

CrossFit Kids 1600 12-15-05

Cancelled: We are at the ultrasound to determine the gender of SOD.

CrossFit 1200 12-15-05

Cancelled: Snow Day

CrossFit 0930 12-15-05

Cancelled: Snow Day

Personal Training

Some specialty stuff from personal training.

CrossFit 1700 12-14-05

Danni a little tired.

Tom, your shirt says it all.

Shereef demonstrates the power of a ball slam.

Dr. Joe and his ball slam.

Danni, what guns.

WOD:

Burpees: 100
Dumb bell Cleans: 100
Ball Slams: 100

For Time.

CrossFit Kids 1600 12-14-05

Great job Chaney: Way to challenge yourself.

WOD:

Ball Slams: 100
Pull Ups: 100
Squats: 100

CrossFit 1200

Participants: 2

WOD:

Ball Slams 100
Pull Ups: 100
Squats: 100

For time

Boot Camp 12-14-05 0930

Participants: 15

Hammer Class

Boot Camp 12-14-05 0600

Participants: 21

Boot Camp 12-13-05 1830

Participants: 28

Hammer Class

CrossFit 1700 12-13-05

Same as 1200

CrossFit Kids 1600 12-13-05

CrossFit 1200 12-13-05

WOD:

Choice:

Weighted lunged down and back (Backwards lunge back)

Or

25 Plyo Box Hops

50 Thruster

Lunge or Plyo

50 KB Swing

Lunge or Plyo

Pull Up

Lunge or Plyo

For Time.