Monthly Archives: July 2010

“Triple Team Fran”

For Time: One person working at a time and each person must complete 9 reps before next team mate does the reps.  Team members must rotate on the same order each time. 63 – 45 – 27 reps of: Thrusters (95/65) (75/55) Pull-Ups (Thin White Band Lady's Only) Time Reduction: For 2 minutes following the […]

ACFTWL Weekly Standings

         TEAM   Rank   wk1   wk2   wk3   wk4   wk5   wk6   wk7   wk8   wk9   wk10   wk11 TOT Team POW  #1  2 8 2 6 4 1 2 5 1 1 4 36 Noisy Pirates  #2  5 1 4 1 2 4 5 4 6 4 2 38 Silent Ninjas  #3  4 5 6 3 5 2 6 […]

“Fresh Dairy”

Warm Up: Practice 15 single leg squats each leg Buy-in: Row 1000m ————————— 5 Rounds For Time: 15 Right Arm KB Snatch 15 Left Arm KB Snatch Run 500m Post time and weight to comments. Happy Birthday Coach Beth, aka "Teach"!  Check out her Kipping Pull-Ups skills (video) and Awesome Third Trimester Fran (video) over […]

“CF Total”

Warm Up: Partition any way you wish. 30 Cal Row 30 KB Swings 30 Push-Ups 30 Air Squats ————————————————- What is CrossFit TOTAL? (article) In 10 minutes work up to 1 RM Back Squat In 10 minutes work up to 1 RM Shoulder Press In 10 minutes work up to 1 RM Dead Lift Compare […]

“Stretch Armstrong”

Warm-Up Practice handstand (no wall) holds.  If you cannot do a handstand use the wall/partner for assistance. 15 – 20 – 25 – 30 second holds 3 Rounds For Time: 50 Ab-Mat Sit-Ups 12 Clean & Jerk 50 Walking Lunge Steps 12 OHS Post time and weight to comments.   Please join us in welcoming […]

“Drudge Report”

10-9-8-7-6-5-4-3-2-1 Reps of: DeadLifts (225) Ring Dips ————————————- 1-2-3-4-5-6-7-8-9-10 Reps of: Box Jumps Push-Ups ———————————— 10-9-8-7-6-5-4-3-2-1 Reps of: Static Pull-Ups Burpees Post results to comments. Happy Birthday Jonathan, aka "Lopez"!

“Timely Precision”

Front Squat  3 – 3 – 3 – 3 – 3 Done as a group.  30 Seconds to complete your set then 1 minute before the next person in line goes.   METCON AMRAP in 4 minutes 10 Push-up Rotations 10 Wall Ball Post results to comments. Happy Birthday Matt Luther (aka, He-Man)!  Check out […]

Greetings

BEFORE:  MARCH 2010                                AFTER:  JULY 2010   BEFORE:  MARCH 2010                                AFTER:  JULY 2010   As you all know, we pride our box as a performance-based training center and we harp on those who worry about how they look.  However, […]

“Toonces”

5 Rounds Team Relay Low horse stance static hold while partner does Sandbag run (100/70)(70/50)   Then Team performs 100 get up ball slams (20/12) two balls per team.       Time Ends.     Then beginning on the next whole minute: Team Density: 2 bars per team, 1 box per team Rotate every […]