Kiddoes

Todays WOD:

Ladder Thrusters

1 the 1st minute

2 the 2nd minute

3 the 3rd minute

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Until you can't complete the reps in that minute.

The kids had a great time today doing team activities!

They even beat 2 trainers at a game of Hooverball!

Way to go guys!

Air anyone?

6 Rounds today of:

21 Box jumps

12 Wall balls

We had some close calls today on those boxes!

In the words of Leslee Hanson "Respect the box"!

Love that quote!!!

*There won't be any posts for a few days but we'll be back to our regular schedule next Thursday!

a clean box is a happy box

Todays WOD:

7 Rounds for time of:

3 Cleans (205/135)

4 HSPU's

Everyone loves a good handstand!

There were come heavy cleans goin' on today!

Madness

7 minutes never felt so bad!

7 Minutes AMRAP of:

7 deadlifts

20m sprint

14 one legged squats

21 double unders/tuck jumps

20m sprint

You were going to get ran over if you didn't watch out for the sprinters!

Still gettin' used to those 1 legged squats.

Now THIS is what people should look like after a workout!!!

And they all fall down

Todays WOD:

Run 1200m

63 KB Swings

36 Pull-ups

Run 800m

42 KB Swings

24 Pull-ups

Run 400m

21 KB Swings

12 Pull-ups

Some people broke the workout in half and worked with a partner.

Lovin' the pull-ups!

Dead as a doornail

Yesterday was a Deadlift day!

1-10-1-20-1-30

Each person performed a 1 rep max between bigger sets of lighter weight.

Jen pulled a 305!

More than once!

We had a lot of new PR's yesterday.

Here are a few!

Angi Pulled 195, Way to go Ang!

Dustin pulled a 370!

Whoop Whoop!

And Brandie pulled 255!

We used every single weight in the box yesterday!

Have a great weekend everyone!

6's

Todays WOD:

5 Rounds of:

6 SDHP

6 Front Squats

6 Cleans

6 KB Swings

6 Burpees

53 Lbs. for the ladies today! 70 for the guys!

 

For the 9:30 Class:

They got the privledge of doing Fight Gone Bad today!

Since they weren't here yesterday!

What a treat, huh guys???!!!??!

You can thank us later!!

We're sorry

FIGHT GONE BAD!!!!

Do I need to describe it to everyone?

For those of you who don't know FGB is:

3 Rounds of a minute of each exercise:

Wall Balls

Sumo Deadlift High Pulls (75m/55w)

Box Jumps(20 in. box)

Push Press (75m/55w)

Rowing

Rest

There was a lot of hard work tonight!

12 minutes have never been so hard!

Rain, rain go away!!

Some people started off their day with 3 rounds of:

21 KB Snatch (R arm)

21 "L" Pull-ups

21 KB Snatch (L arm)

21 "L" Pull-ups

We started out with the L pull-ups, but during the workout we had to switch to regular pull-ups (although these were just as tough after doing over 100)

Everyone worked hard on form today! Great job guys!

*CrossFit CODE wants to CONGRATULATE Scott and Heather on their new baby girl Reese! Welcome to the family!

Bruises and Bumps

Today AMRAP of:

9 Deadlifts

8 Muscle-Ups

9 Squat Cleans

It was a crowded day at the 9:30 class! Good thing we're one big happy (sweaty) family!

Look at those Boydens!

Deadlifts were fierce!

Pain

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

Abs of steel!!

Lots of pull-ups lately! Everyone is getting so good at them!

Frustrating toes

Todays WOD:

20 Back squats (m225/w155)

40 Toes to Bar

60 KB Swings

It was HEAVY weight for all today!!

Preparing to get those toes to the bar!

Swings n Things

5 Rounds of:

20 Kettlebell swings

15 Push-ups

10 Sumo Deadlift High Pulls

5 Pistols (each leg)

Everyone pushed through the heat and heavy weight yesterday!

The Pistols were tough, but we have to work on them!

They take lots of balance and core strength.

Sweaty shirts and Water bottles

3 Rounds of:

Run 1K

10 Muscle ups

100 Squats

We scaled it for many clients simply because.....ITS HARD!

In place of Muscle ups some clients did 30 pull-ups and 30 dips.

What a Sweaty day!

The kids were in full force today too!

Squat jumps and agility ladder! Always a good time!

Blob Tag

Death by 10 Meters!!

Each person runs one 10 meter sprint the first minute,

2 the second minute,

3 the third minute,

Until you can't complete the rounds any longer!

It got really hard up around round 12 and on!

Katie runs so fast shes blurry!

Then we played Blob tag, more details about that coming soon!

A little shaky

Yesterday we did 10 rounds of:

10 Pull-ups

10 Dips

10 Sit-ups

10 Squats

Everyone has started to use the rings for dips!

100 Pull-ups ain't easy!

Ab Time!