Load secured

by carney on June 21, 2015

Laura secures her barbell overhead during the 0530 WOD class.

Laura secures her barbell overhead during the 0530 WOD class.

WOD 22 June 2015

For max load:
Deadlifts, 1-1-1-1-1-1-1 reps

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The Ghost

by carney on June 18, 2015

Brett, Travis, Terra, and Laura in the mix during the 0530 WOD class.

Taking on the “Ghost” during the 0530 WOD class.

WOD 19 June 2015

For max load:
Push presses, 2-2-2 reps

Then, 21-15-9 reps for time:
Push presses, 45 kg
Double unders, x4

____________________________

“If you’ve been relieved of the false belief that CrossFit is dangerous in the hands of inexperienced trainers, and if you are genuinely invested in making the world a healthier, fitter place, the choice is obvious.” – The Truth Hurts: Part 2

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One big pull

by carney on June 17, 2015

Joseph and Mike snatching kettlebells during the Saturday 0900 WOD class.

Joseph and Mike snatching kettlebells during the Saturday 0900 WOD class.

WOD 18 June 2015

In as few sets as possible:
75 back squats, 70 kg

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Start’em young

by carney on June 16, 2015

Vivian checks the clock while doing goblet squats during the Saturday 0900 WOD class.

Vivian checks the clock while doing goblet squats during the Saturday 0900 WOD class.

WOD 17 June 2015

Five rounds for time:
Run 400 m
15 L pull-ups

__________________________

 “CrossFit is relatively safe even when performed with poor technique, but it is safer and more effective when performed with good technique.” – The Truth Hurts: Part 1

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All the way up

by carney on June 15, 2015

Andy, Jerod, Mark, Dave, and Abby swinging kettlebells during the 0530 WOD class.

Andy, Jerod, Mark, Dave, and Abby swinging kettlebells during the 0530 WOD class.

WOD 16 June 2015

Max for the day:
Clean & jerk, 3 reps

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Get-up

by carney on June 14, 2015

Jenny working Turkish get-ups using a 16 kg kettlebell during the 0530 WOD class.

Jenny working Turkish get-ups using a 16 kg kettlebell during the 0530 WOD class.

WOD 15 June 2015

Five rounds for time:
21 kettlebell swings, 24 kg
15 box jumps, 24 in
6 Turkish get-ups, 24 kg

_______________________________

Gatorade’s “Beat the Heat”: Based on a Lie

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Pickin’em up

by carney on June 12, 2015

Bruce and Sara deadlifting during the 0530 WOD class.

Bruce and Sara deadlifting during the 0630 WOD class.

WOD 13 June 2015

“Hall”
5 rounds for time of:
3 cleans, 102 kg
Sprint 200 m
20 kettlebell snatches, 24 kg, 10 each arm
Rest 2 minutes

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Pulling and lifting

by carney on June 11, 2015

Curtis, Mark, and Jenny in the mix during the 0530 WOD class.

Curtis, Mark, and Jenny in the mix during the 0530 WOD class.

WOD 12 June 2015

“The Ghost”
Six rounds of:
1 min Row (calories)
1 min Burpees
1 min Double-unders
1 min Rest

Try for as many reps as possible of each exercise, not just total score.

Guerrero

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Swing time

by carney on June 11, 2015

0530 WOD class swinging kettlebells.

0530 WOD class swinging kettlebells.

WOD 11 June 2015

21-15-9 reps for time:
Deadlifts, 100 kg
Pull-ups

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Going overhead

by carney on June 10, 2015

Bruce and Mike getting work done during the 0530 WOD class.

Bruce and Mike getting work done during the 0630 WOD class.

WOD 10 June 2015

For max load:
Push presses, 5-5-5-5-5 reps

____________________________

“We live in a world where obesity and the sedentary lifestyle are an epidemic. Finally, there exists a movement that is getting people to be enthusiastic, not only about being fit, but about being part of a community and eating healthy.” – Harvard Medical School Physician vs. USREPS

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