Don’t you just love makeing sweat angels? Today is a rest day for all of the groups.  Also, Ric and Jen were notified today of their approval to travel to China to adopt their new son.  Details on the dates that we will be gone and programming will be posted in the next few days [...]

MAIN Site WOD Complete as many rounds in 20 minutes as you can of: Handstand push-ups 5 reps Bench press 135 pounds, 10 reps Push press 95 pounds, 15 reps Dips 20 reps Post number of rounds completed to comments. ————————————– CrossFit PTC On Ramp For Time 3 Rounds of Run 200M Lunge 50 ft [...]

HQ WOD: For time: 50 Wall-ball shots 50 Pull-ups 35 Wall-ball shots 35 Pull-ups 20 Wall-ball shots 20 Pull-ups Use 20 pound medicine ball launched to a target ten feet above the ground. ———————————————————————————————- CrossFit PTC On Ramp: Warm Up: 800m easy jog.  (2 laps on a standard track or 1/2 mile on a treadmill-see [...]

 

CF HQ WOD: Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps Post loads to comments. ——————————————————————————————- On Ramp WOD: 3 rounds for time Row -250 Thrusters -10 Wait for partner

Got this from the CF HQ Affiliate blog.  It is a link to Men’s Fitness.  Peter Nolan is running a blog on getting to know CrossFit.  Great reading.   Go here.  http://blog.mensfitness.com/2009/06/getting-crossfit-background.html  From there you can read his other posts.  I’ll add this link to the links on the left side of the page.

Main Site: Rest Day CFPTC WOD: 10-9-7-6-5-4-3-2-1 Dead Lift -Med Ball Push Press -PVC/Dumbell

CFHQ WOD Run 5 K PTC WOD For Time: Run 200M 15-12-9 Squat, Push-Up, Pull-up Run 200M Post Time to Comments

“Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps Post time to comments.

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups Post time Congrats to the RRG!  This [...]