Archive for April, 2007

4/13 and 4/14/07 WOD’s

Monday, April 16th, 2007

Friday was a nice one.

12 Pullups

12 Front Squats

6 KB Snatch (ea. arm)

6 Box Jump Circuits

4 Rounds for time.

Steve 18:50, Jeff 15:47, Jami 27:48, Bayan 26:38, Joe 17:42.

Great job group.

Saturday Joe, Angie and Jeff showed up to do a little “Dirty 30” extended.

30 Wall Ball

30 Calories on Rower

30 Burpees

30 Kettlebell Swing

30 Pullups

30 Thrusters

300 M Run

Jeff 13:39, Joe 13:51, Angie 14:57.  The suffering was short and sweet.

Next Saturday we are going to try and do “Painstorm XXIV”.  For all of you undercover CrossFitter’s here in Indy come out and do the Painstorm with us at 8:30 am.

4/11/07

Thursday, April 12th, 2007

Nasty, nasty, nasty.

“Lucky 7’s”

7 Overhead Squats

7 Knees to Elbows

7 Burpees

Laura 12 rds., Ben 11 rds., Steve 8 rds., Dawn 7 rds., Jeff 13 rds., Joe 13 rds.

Awesome effort by everyone, especially on a grueling workout.

Ben and Laura just played some “Lucky 7’s”

ben-and-laura.jpg

4/10/07 WOD

Wednesday, April 11th, 2007

Intense workout today…short but sweet.

21 15 9

Deadlift

Pullup

Thruster

Dips

Steve 19:34 2 rds, Jami 18:14, Jeff 13:12, Laura 23:10, Bayan 24:21, Debbie 14:27, Joe 13:58.

Great job, I should have pix later today.

jami-4.jpg

Jami still smiling after the pain.

debbie-2.jpg

Debbie thinking about the workout tomorrow, Joe thinking about puppies and rainbows.

 

4/9/07 WOD

Tuesday, April 10th, 2007

I decided to give everyone a little taste of our Suffer on Saturday class…

500 M Row

30 Kettlebell Swings

30 Pushups

30 Wall Ball

500 M Row

24 KB Swing

24 PU

24 WB

500 M Row

18 KB Swing

18 PU

18 WB

500 M Row

12 KB Swing

12 PU

12 WB

500 M Row

For time.

Jami 29:07, Jeff 22:15, Bayan 31:29, Laura 33:16, Dawn 42:58, Matt 31:12, Ben 28:18, Debbie 29:07 (3 Rds).

Great job to everyone, that was a nasty workout.  Keep up the good work!

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Ben is another satisfied customer.

4/6/07 WOD

Monday, April 9th, 2007

“Rinda” the three Rings of Death.

Pullups

Pushups

Dips

10 9 8 7 6 5 4 3 2 1 all on the rings.

Matt 13:41, Jeff 10:19, Laura 10:15, Jami 10:21, Ben 10:15, Justin 14:39, Bayan 17:29. 

Great job gang.

4/5/07 WOD

Friday, April 6th, 2007

A good Front Squat workout today for load.

3x3x3x3x3x3x3

Laura 95lb x3, Dawn 95lb x3, Jami 225lb x3, Bayan 195lb x3, Matt 175lb x3, Debbie 65lb x3, Jeff 225lb x3.

4/4/07

Thursday, April 5th, 2007

Good workout today. 

800 M Row

3 Pullups

3 Wallballs

600 M Row

13 Pullups

13 Wallballs

400 M Row

23 Pullups

23 Wallballs

200 M Row

33 Pullups

33 Wallballs

Great job to Steve 21:05, Laura 23:20, Dawn 27:05, Matt 24:54, Jeff 17:38, Bayan 30:43, Joe 18:53 and Debbie 22:33.

debbie-1.jpg

Debbie preparing for the task at hand.

4/3/07

Wednesday, April 4th, 2007

A big turn out for this one.

5 Calories on Rower

5 Deadlifts

5 Thrusters

5 Push Press

5 Back Squats

All at 70lbs. as many rounds in 20 min. as you can do.

Great job to Justin 12 rds., Bayan 10 rds., Jami 9 rds., Matt 8 rds., Debbie 8 rds., Joe 14 rds., Jeff 14 rds., Ben 12 rds. 

 

4/2/07

Tuesday, April 3rd, 2007

9 cleans

12 dips

15 dumbbell swings

400 m run

4 Rounds for Time

Ben 22:19

Jeff 17:52

Jami 31:28

Justin 18:04

Bayan 23:51

Matt 24:17 3 rds

Joe 18:18

Debbie 22:25 3 rds.

Great job gang.

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Jami and Justin after the fun!