Warm Up 2X
100 m Run
50 m Butt kicks
50 m high knees
50 m Carioca L/R
50 M Lunge
50 m Frankenstein
15 Push up plus
10 Ring Rows
WOD For TIME
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
If you’ve got a twenty pound vest or body armor, wear it.
Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments.
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
Posted by lauren at September 5, 2010 5:00 PM
Today is your chance to conquer CINDY! Cindy is one of the girl workouts that is standard in CrossFit so get in and get your score recorded.
20 min AMRAP
– 5 Pullup (if pullup bar taken = 5 burpees instead)
– 10 Pushup
– 15 Air Squats
20 min to establish your 1 rep Max Deadlift
Can you deadlift 3X your bodyweight? Our friend Ting from DogTown CrossFit can! Yup, thats 300lbs!
3 rounds of:
– 15 x RIGHT ARM DB Snatch (40lb/20lb)
– 50m RIGHT ARM DB OVERHEAD Walk (40lb/20lb)
– 15 x RIGHT ARM DB PLANK ROW (40lb/20lb)
– 15 x LEFT ARM DB Snatch (40lb/20lb)
– 50m LEFT ARM DB OVERHEAD Walk (40lb/20lb)
– 15 x LEFT ARM DB PLANK ROW (40lb/20lb)
Brandon Jacinto and the Acorda men will be filming our own CrossFit HI Harlem Shake tomorrow after the 5:30pm class! Come by and be a part of the craze 🙂
Its time to register for the CrossFit Open!!! Over the past month and a half, we have all been doing some CrossFit Open workouts and now it is time to put yourself to the test! Register for the CrossFit Open before March 6 and lets represent our gym! It is $20 to register and you can see how we measure up against all other gyms IN THE WORLD! Sign up and you will be eligible to win some CrossFit High Impact prizes!
Games WOD 11.5
20 Min AMRAP
– 5 Power Cleans (145lb/100lb)
– 10 T2B
– 15 Wall Ball (20lb to 10ft/14lb to 9ft)
– Work your handstand and handstand walks! Handstand against the wall, handstand shoulder taps, handstand walk down the wall, free handstand walk — find out where you are and master it!
Lori is working on her handstand!!!
Shoulder Press 5 x 10
– 800 M Run
– 25 M Handstand Walk (if Can’t HSW = 30 Sec Handstand Hold on Wall)
– 400 M Run
– 25 M Bear Crawl
– 200 M Run
– 25 M Handstand Walk
5 sets of max effort STRICT pullups
10 min AMRAP
– 5 Box Jumps (34inch/24inch)
– 10 OHS (95lb/65lb) *Note: No racks allowed…must take it from the floor
– 15 Situps
FRI – MET CON
MAINSITE WOD FROM JAN 26, 2013 (*video from CF Dixie in Kai’s hometown of St George UTAH)
- 135 pound Thruster, 15 reps (girls 95lb)
- Run 200 meters
- 95 pound Thruster, 20 reps (girls 65lb)
- Run 400 meters
- 65 pound Thruster, 30 reps (girls 45lb)
- Run 800 meters