Archive for: February 2008

“Elizabeth” 

For time, 21-15-9 of:

Cleans (m:135lb,f:95lb)
Ring Dips

Post time to comments.

[singlepic=126,160,120,,left] [singlepic=129,160,120,,left] [singlepic=128,160,120,,left]

Courtesy of Freddy at CrossFit One World.

10 rounds for time:

Run 200 meters
10 Burpees
10 Knees to Elbows

Post time (and thoughts) to comments.

[singlepic=125,160,120,,left] [singlepic=124,160,120,,left]

Rest.

Also, parents and kids alike, be sure and check out the new CFC Kids blog, where our CrossFit Champions Kids will be highlighted.

“Jackie”

For time:

Row 1000 meters
50 Thrusters (m:45lb,f:30lb)
30 Pull-ups

Post time to comments.

[singlepic=120,160,120,,left] [singlepic=119,160,120,,left]

Earlier this month, Pam and I had the pleasure of attending the first annual CrossFit National Affiliate Gathering in Las Vegas.

We had a great time visiting with old friends, making new ones and hearing many great speakers on business practices.

5 rounds for time:

Run 200 meters
25 Wall Ball Shots (m:16lb,f:12lb)
15 Dips

Post time to comments.

[singlepic=118,160,120,,left]

CFC Athletes: This Saturday’s workout, 2-9-08, will be held at Meyer Park on Cypresswood Dr. in Spring at 9:00 a.m.  The park spans both sides of the street, be sure and park on the south side and look for our vehicle (the one with CrossFit Champions in the back window…duh!)

This workout is also free to anyone that wishes to try us out.

Hope to see you all there and we hope to see some new faces!

[singlepic=112,160,120,,left] [singlepic=114,160,120,,left]

“Cindy”

As many rounds as you can in 2o minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Post rounds to comments.

For time:

Row 1000 meters
30 Box Jumps (24 in)
30 Deadlift (bw)
30 Pistols (1-legged squats, alternating legs)
30 KB Swings (m:55lb,f:35lb)
30 Pull-ups
30 Push Jerk (.5bw)
Run 800 meters

Post time to comments.

[singlepic=109,160,120,,left]

Rest.  I know I need it.

3 rounds for time of:

Run 400 meters
50 Jumping Pull-ups
50 Walking Lunges (25 steps each leg)

Post time to comments.

Clean

1-1-1-1-1-1-1-1-1-1 reps
(from the floor, caught in a squat)

Post loads to comments.