Monthly Archives: October 2007

11-01-07 – Thursday CFC WOD

October 31st, 2007 at 11:20 pm » Comments (1)

For time: 20 DB Swings (m:35lb,25f:lb), 1 AbMat Sit-up (feet anchored ok) 19 DB Swings, 2 AbMat Sit-ups . . . 2 DB Swings, 19 AbMat Sit-ups 1 DB Swings, 20 AbMat Sit-ups Post time to comments. more »

10-31-07 – Wednesday CFC Rest Day

October 30th, 2007 at 9:43 pm » Comments (0)

Happy Halloween! Take the day off and please be safe trick-or-treating and haunting your neighbors. 10-30-07 CFC Kids more »

10-30-07 – Tuesday CFC WOD

October 29th, 2007 at 10:41 pm » Comments (3)

5 rounds for time: Run 400 meters 10 Pull-ups 15 Push-ups 20 Squats Post time to comments. more »

10-29-07 – Monday CFC WOD

October 28th, 2007 at 10:56 pm » Comments (1)

3 rounds for time of: 50 Wall Ball Shots (m:16lb,f:12lb) 50 Slam Balls (m:8lb,f:5lb) 50 DB Swings (m:40lb,f:25lb) Post time to comments. more »

11-17-07 – Olympic Lifting Clinic – The Snatch

October 28th, 2007 at 9:59 am » Comments (0)

Beginner Olympic Lifting Clinic - November 17, 2007 Movement: The Snatch CrossFit Champions will be holding a beginners clinic on the Snatch, a powerfull olympic lifting movement on November 17, 2007 at ...more »

10-26-07 – Friday CFC WOD

October 25th, 2007 at 9:52 pm » Comments (0)

For time: Row 500 meters 50 DB Push Press (m:30s,f:20s) 50 Box Jumps (20in box) 50 GHD Hip Extensions 50 Jumping Pull-ups 50 Wall Ball Shots (m:14lbs,f:10lbs) 50 DB Swings (m:35lb,f:25lb) Run 400 meters Post time to comments. more »

10-25-07 – Thursday CFC WOD

October 24th, 2007 at 10:25 pm » Comments (1)

"Murph" For time: Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile Post time to comments. more »

10-23-07 – Tuesday CFC WOD

October 22nd, 2007 at 10:59 pm » Comments (1)

"CrossFit Total" Back Squat, 1 rep max Shoulder Press, 1 rep max Deadlift, 1 rep max CF Total = total lbs from the 3 lifts Post total to comments. more »

10-22-07 – Monday CFC WOD

October 21st, 2007 at 11:00 pm » Comments (2)

3 rounds for time: 30 DB Hang Power Cleans (m:30s,f:20s) 30 Push-ups Run 600 meters Post time to comments. more »

10-19-07 – Friday CFC WOD

October 18th, 2007 at 11:47 pm » Comments (1)

10 Sprints for time: 100 meters Post total time to comments. more »

10-18-07 – Thursday CFC WOD

October 17th, 2007 at 9:25 pm » Comments (1)

As many rounds in 20 minutes as you can of: 15 Thrusters (m:65lb,f:45lb) 21 Jumping Pull-ups Post rounds to comments. more »

10-17-07 – Wednesday CFC Rest Day

October 16th, 2007 at 8:42 pm » Comments (0)

Rest up. Some good workouts coming later this week. Some more great CFC Kids shots: more »

10-16-07 – Tuesday CFC WOD

October 15th, 2007 at 10:09 pm » Comments (1)

For time: 21 Deadlifts (m:225lb,f:150lb) 30 GHD Sit-ups 15 Deadlifts 20 GHD Sit-ups 9 Deadlifts 10 GHD Sit-ups Post time to comments. more »

10-15-07 – Monday CFC WOD

October 14th, 2007 at 11:10 pm » Comments (1)

Push Press 3-3-3-3-3-3-3 Post loads to comments. more »

10-12-07 – Friday CFC WOD

October 11th, 2007 at 9:34 pm » Comments (0)

4 rounds for time: 20 Box Jumps (2o" box) 15 Overhead Squats (m:95lb,f:65lb) Run 400 meters Post time to comments. more »

10-11-07 – Thursday CFC WOD

October 11th, 2007 at 12:26 am » Comments (0)

"Grace" For time: 30 Clean & Jerk (m:135lb,f:95lb) Post time to comments. more »

Wednesday – CFC Rest Day

October 9th, 2007 at 10:08 pm » Comments (0)

Rest day. Check out these CFC Kids! Welcome to the group, Thomas! Look at Thomas' explosive hip power! more »

10-9-07 – Tuesday CFC WOD

October 8th, 2007 at 10:32 pm » Comments (0)

3 rounds for time: Run 800 meters 50 Walking Lunges (25 each leg) 50 Push-ups Post time to comments. more »

10-8-07 – Monday CFC WOD

October 7th, 2007 at 9:49 pm » Comments (2)

Dirty Thirty! For time: Row 500 meters 30 Push Press (m:75lb,f:50lb) 30 Pull-ups 30 Sit-ups (ab-mat) 30 DB Swings (m:40lb,f:25lb) 30 Push-ups 30 GHD Hip Extensions 30 1-Arm DB Snatch (m:30lb,f:20lb) (15 each arm) 30 Box Jumps (20 in. box) 30 ...more »