Lancaster's CrossFit CODE

2011-12-24T18:07:00.000-08:00

Breathe much?

2011-05-10T04:59:00.000-07:00

5 Chest to bar pull-ups

10 Wall Balls

15 KB Swings

As many rounds as possible in 20 minutes.

Everyone did a great job getting through this workout even though it was tough to catch your breath!

The long one

2011-04-26T04:49:00.000-07:00

3 Rounds of:

100m Run

50 push ups

50 sit ups

50 squats

Some folks hit the cut off of 40 minutes, but most people kept pushing to finish out!

It was quite the workout! Sweat was dripping this day!

Favorite day!

2011-04-18T10:32:00.000-07:00

Last Thursday each session had their own workout.

There was everything from pull ups, lunges, jump ropes, to med ball cleans and Back Extensions!

No one chose burpees though ;)

When everyone gave me their favorite exercise, I combined them to make an AMRAP workout!

Buns of steel

2011-04-13T06:45:00.000-07:00

While one partner lunged with a 10 lb. plate (100 ft.) the other person completed AMRAP of:5 Thrusters, 10 Sit-ups, 15 Pull-ups.

When your teammate finished lunging, the other teammate took over.

What an awesome butt burner!

Great job working til the end guys!

Lets go TEAM!

2011-04-08T04:56:00.000-07:00

We were in teams of 3 and we had 15 minutes to get as many reps as possible.

There were: KB Swings, Push Ups and Rowing.

This was a tough one! Breathing wasn't really an option!

Its been a long week

2011-04-08T04:51:00.000-07:00

3 Rounds of:

Row 600m

50 Back Extensions

50 Sit Ups

The lower back was burning after the back exts. and rowing!

It's a great way to strengthen those muscles though!

Saturday, Fun Day!

2011-03-28T04:23:00.000-07:00

100 Push Press (33/45)

75 Box Jumps

While completing push press and KB swings they had to do 2 burpees on the minute every minute! They got a break from burpees during box jumps though!

Everyone thought this WOD would take a long time, but they pushed through and finished around 20 mins. Great job guys! Way to start the weekend!

100 KB Swings (26/35)

Just another manic monday!

2011-03-21T11:06:00.000-07:00

Front squats and Rope Climbs!

Starting at 10 Front Squats doing 2 rope climbs in between working your way down to 1 front squat.

What a great job, everyone worked so hard!

As prescribed!!

2011-03-17T04:53:00.000-07:00

15 Deadlifts

20 Box Jumps

25 KB Swings

For 4 Rounds!

It was a hard day but everyone worked til the end! Great job guys!

On the playground

2011-03-04T04:14:00.000-08:00

5 Rounds of

20 Back squats

20 sec. handstand holds

Everyones handstands looked great today! And everyone worked hard 'til the end!

100 back squats aren't easy!

Yesterdays news

2011-03-02T09:48:00.000-08:00

3 Rounds:

9 Muscle ups

15 Burpee Pull ups

21 SDHP's

60 Double unders or 200 single jump ropes

Getting through the burpee pull ups was the longest part.

It was a tough workout, but everyone did a great job pushing through!

Yes, Yes, Yes

2011-02-23T15:28:00.000-08:00

5 Rounds of:

50 Ft. OH Lunge with 45/33lb. bar

21 Burpees

Surprisingly, it was the lunges that were hard, not the 105 burpees!

Way to work hard everyone!

Welcome!

2011-02-22T06:38:00.000-08:00

We welcomed Cindy to CODE today!

5 Pull ups

10 Push ups

15 Squats

We had some awesome PR's today!

We're baaack

2011-02-15T04:50:00.000-08:00

3 Rounds of:

21 Wall balls

21 Push Ups

21 Sumo Deadlift High Pulls

500m Row

I know it wasn't easy but, everyone finished strong!

Great job guys!

Happy Valentines Day!

2011-02-15T04:46:00.000-08:00

Mondays WOD:

50-40-30-20-10

KB Swings(53/35)

Sit Ups

Todd was the only person to finish under 10 minutes!

Hump Day

2011-02-09T05:07:00.000-08:00

Option today!

1 Deadlift...10 Pull-Ups

2 Deadlifts...9 Pull-Ups

3 Deadlifts...8 Pull-Ups

Until you reach 10 Deadlifts and 1 Pull-Up.

Bethanne will be doing real pull-ups in no time!

Row 5k

Heather Rocked the 5k and set the record at CODE for girls at 22:17!

Great job!

Are you kiddin' me?

2011-02-09T04:59:00.000-08:00

Monday we did "Karen"

150 Wall Balls for time!

There were some great times set on Monday!

After the Wall Balls, we did a tabata WOD.

8 Rounds of each (20 sec. on/ 10 sec. rest)

KB Swings

Jump Rope

Sit-Ups

Lunges

99er

2011-02-03T07:53:00.000-08:00

Most people chose the option WOD yesterday.

3 Rounds of:

33 Box Jumps

33 Lunge Steps

33 Squats

Jello was a word used a lot yesterday!

You CAN do it!

2011-02-01T17:00:00.000-08:00

Heard a few complaints at first yesterday about the 70 burpees, but everyone finished in a reasonable time!

70 Burpees

60 Sit-Ups

50 KB Swings (35/53)

40 Pull-Ups

30 Handstand Push Ups

So proud of everyone for finishing the burpees! That was the hard part!

Woo Hoo!

Cleanin' up

2011-01-26T11:02:00.000-08:00

21-18-15-12-9-6-3

Power Cleans (135/95)

Sit-Ups

Back Extenstions

After completing 21 of everything, they moved on to 18 of everything, and so on.

CODE was boomin' last night!

Traffic jam!

2011-01-25T08:50:00.000-08:00

25 Minutes of:

10 Push-Ups

15 Squats

200m Row

When waiting on a rower, you had to do jumping jacks until it was avaliable!

We did some abs and planks at the end!

You guys worked hard!Great job!

CLOSED

2011-01-20T17:55:00.000-08:00

* WE WILL BE CLOSED FOR THE 6 AM SESSION ON FRIDAY JANUARY THE 21ST*

ALL OTHER SESSIONS WILL BE NORMAL THE REST OF THE DAY.

THANKS FOR UNDERSTANDING!

It's getting hot in here

2011-01-18T13:10:00.000-08:00

20 Min. AMRAP:

5 Burpee Pull-Ups

10 Dips

15 Sit-Ups

Big crowd at 9:30 yesterday!

Adding Pull-Ups to Burpees makes them even more fun!!

Great job to everyone who pushed it until the end!

Your boat

2011-01-13T07:29:00.000-08:00

Row, Row, Row!!!!

Yesterday was F-U-N FUN!

15 Min. AMRAP of: Row 250m and 15 Push Ups

While one group rowed the other group did a 12 min. AMRAP of:

25 Lunge Steps and 25 Sit-ups.

27 Minutes of Work...Great job!

Over and out

2011-01-11T04:37:00.000-08:00

3 Rounds:

6 Muscle ups

30 Wall Balls

12 Handstand Push ups

15 Power Cleans (135/95)

Form looked great today on cleans!

And much progress on HSPU's!

A lil' bit

2011-01-10T15:46:00.000-08:00

Rest Day, Schmest Day!

20 mins. AMRAP

1 Suicide

5 Burpees

10 Dips

20 Squats

The running seemed to come around pretty fast! 5 Burpees were the "rest"!

Don't ya come back no mo'!

2011-01-03T19:15:00.000-08:00

"Jack"

10 Push Press (115/75)

10 Kettlebell Swings

10 Box Jumps

For 20 Minutes!!

I don't think too many people were fans of Jack today =(

Sorry Jack!

Your not sweaty, your body is crying!

2010-12-30T17:19:00.000-08:00

"Nate"

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettle Bell Swings

The boys were workin' it tonight!!

Todd worked hard on his mucsle ups!! Great job!

After the workout =)

Friends forever

2010-12-30T12:23:00.000-08:00

Yesterday we partnered up!

While one person did wall balls, the other did burpees.

1 on the first minute

2 on the 2nd minute

Until you could not complete the reps in the minute.

The highest achieved round was 17!

Good job Todd and Sherry!

*ONLY 9 am WOD on New Years Eve!!!!!*

Who thought of this?!?

2010-12-27T20:02:00.000-08:00

Split Jerk

1-1-1-1-1-1-1

2 Rounds of:

100 Double Unders

50 Squats

30 Pull-Ups

10 Suicides

Squats were a little bit of a break today!

What a way to start the week everyone!!!

Hot, Hot, Hot

2010-12-22T04:35:00.000-08:00

"Randy"

75 Power Snatches

It was an easy day compared to yesterday! Whew!

After our wod, we did some tabata suicides with sand bags! Tis the season!

Just when you think.....

2010-12-21T17:54:00.000-08:00

It can't get any harder.......we surprise you!

Row 500m

Then perform 21-15-9 of:

Push Press (95/65)

Front Squat (95/65)

Pull-Ups

Deadlifts (185/115)

Finish with a 500m Row.

Although it was a long one, everyone got through! You guys rock!

Press. Press. Press

2010-12-16T10:44:00.000-08:00

Yesterday we did an all press day!

Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Dusty took first place on the board with a 185 press! Great job!

There will be a lot of sore shoulders today!

*Reminder that anytime we are on a level 2 snow emergency or higher, we will be closed! Thanks!

The Aftermath......

2010-12-16T10:34:00.000-08:00

I just had to post these pictures of our evening clients after participating in the "Whitten" workout!

Gary....are you there?

Erin.....Breathe!!!!!

Shelly needs a chalk outline areound her body!

Sherry's getting the blood back into her brain!

Bad to the bone

2010-12-13T04:58:00.000-08:00

"Whitten" was the prescribed workout today.

5 Rounds of:

22 KB Swings

22 Box Jumps

400m Run

22 Burpees

22 Wall Balls

We rowed or jump roped instead of running. Not too many people made the 5 rounds, but worked hard for as long as they could!

What a day!

2010-12-10T05:10:00.000-08:00

FILTHY FIFTY!!!

50 of all of the following:

Box Jumps

Jumping Pull-Ups

KB Swings

(Our expecting mama's did one handed swings!)

Lunge Steps

Knees to Elbows

Push-Press

Back Extensions

Burpees

Double Unders

What an awesome job this morning! This was a great way to start the day!

Baby, it's cold outside!

2010-12-08T04:47:00.000-08:00

3 Rounds:

Run 400m

15 Pull-Ups

50 Squats

15 Pull-Ups

Thanks to everyone for always working hard and being willing to try new things! You guys are awesome!

Goal achieved!

2010-12-07T10:44:00.000-08:00

Yesterday we did:

21-18-15-12-9 Reps of:

Power Snatch, Wall Balls, and Knees to Elbows

Talk about shoulder pain!

Form looked good last night!

Freaky Friday

2010-12-03T05:01:00.000-08:00

It was a good morning at CODE!

We paired up into two teams and had a contest!

Each team had 30 cards per person. The exercises performed were:

Ring Dips, Burpees, Running and KB Swings

Whichever team finished their cards first won!

Teamwork was in full swing today!

Thumbs up

2010-12-03T04:54:00.000-08:00

Yesterdays WOD was:

5 Rounds of Row 500m and 7 Thrusters(135/95)

It took a lot of cardio yesterday!

20 minutes of sucking air, Great job guys!

Laugh out Loud

2010-11-30T08:06:00.000-08:00

6 Rounds today of:

1 Rope climb

29 Back Squats (65/95)

10m Farmers Carry(1 Kettlebell in each hand while walking)

29 Squats were heavy today!

But everyone pulled through!

Great work guys, glad it wasn't 10 rounds?!?!

Back to the grind

2010-11-29T07:55:00.000-08:00

4 Rounds:

15 SDHP (75/45)

15 Wall Balls

Row 500m

The Holiday is over, it's back to routine for everyone!

The rowing was the hard part today!

Let it burn

2010-11-24T06:06:00.000-08:00

"Jackie"

Row 1000m

50 Thrusters (45lb.)

30 Pull-Ups

This workout was a lot of cardio!

Everyone loves thrusters!

ONLY 1 SESSION ON THANKSGIVING!!! 8 A.M.! Bring a friend!!!

Aloha!

2010-11-16T17:43:00.000-08:00

Clients had a choice today of:

Hang Power Snatch

1-1-1-1-1-1-1-1-1-1

"Blake"

4 Rounds of:

100 ft. walking lunges with weight overhead

30 box jumps

20 wall balls

10 Handstand push ups

Had to put this one of Gretas back on here! Check out those muscles!!

Sweatin' on a Winters day!

2010-11-15T10:02:00.000-08:00

TABATA!!!!

8 rounds of each exercise:

Jump Ropes

KB Swings

Push-Ups

Squat Jumps

Each exercise was performed for a total of 4 minutes.

Everyone was sweating by round 3 of the first move!

Way to push through guys!

Boot camp

2010-11-11T16:42:00.000-08:00

A rest day turned into a fun station WOD!

There were 6 stations:

Fire hose

Squats

Rope Climbs

Plank Holds

Burpees

Sled Pulls

Each station was 40 sec. of work/20 sec. of rest (2 sets)

After each person had been to each station, we did it AGAIN!

*No session on Saturday 11/13! We will be at the United Way walk at the fairgrounds! See you there!

Choices, choices!

2010-11-04T07:15:00.000-07:00

There was a choice of WOD today!

Do 1 Snatch on the minute for 15 minutes.

OR:

While one partner carries a 65 lb. barbell overhead the other parter does burpees until the other person gets back.

Everyone worked on their goals this morning too!

We Heart SDHP!

2010-11-03T09:03:00.000-07:00

Today was a rest day so we made up a WOD!

3 Rounds of:

30 Front Squats (75/55)

30 SDHP (75/55)

30 Double Unders or 90 singles

Those Sumos got tough around round 2

Great workout today guys!

Aarons Picks!

2010-10-30T08:50:00.000-07:00

Today was Aarons last day, so she got to pick her faves!

We did a tabata WOD with Rowing, Sit-ups, Jump Rope and Push-ups.

Cardio Blast!

Thanks for a good workout Aaron! We'll miss you!

Total Body

2010-10-28T16:49:00.000-07:00

What was supposed to be a 5k turned into:

3-3-3-3-3

Back Squats

AND

Ladder Push-ups to 15 minutes...or until you can't complete a round.

Ex:

1st min.= 1 push-up

2nd min.= 2 push-ups

15 min.= 15 push-ups

Rest Day!

2010-10-26T04:25:00.000-07:00

Well, not really resting.

With partners we did 8 rounds of suicides and KB swings.

While one partner ran their suicides, the other partner did continuous swings.

Cardio blast today!

*No evening sessions Today! Oct. 26th!

Change up!

2010-10-25T17:46:00.000-07:00

WOD of The Day:

10 Rounds of:

5 Dips

10 Box Jumps

15 Sit-ups

It was a busy night! Everyone rocked the WOD today!!!

Remember: No evening sessions Tues. the 26th!

Lion and Tigers and Bear.......crawls

2010-10-21T04:50:00.000-07:00

What a fun Thursday morning!

5 Rounds of:

100 ft. Bear Crawls

100 ft. Long jump with 3 burpees every 5 jumps!

Looks like it was harder than anticipated, the legs were feelin' wobbly this morning!

The long one

2010-10-19T17:25:00.000-07:00

10 Rounds of:

Run 150m

7 Pull-ups

7 Front Squats (135/95)

7 HSPU's

It took around 40 minutes for most, but you finished! Great job!

Cleaning up

2010-10-15T05:06:00.000-07:00

Today:

15 Hang power cleans (135/95)

15 Burpees

No one was happy about the burpees....but you troopers pulled through!

Legs, legs, legs

2010-10-15T05:03:00.000-07:00

Yesterdays WOD:

15 Burpees

50 ft. Lunge Steps

25 Sit-ups

Lunges after the 150 wall balls on Wednesday wasn't easy!

Tabata this

2010-10-11T10:50:00.000-07:00

Tabata Rowing

Rest 1 minute

Tabata Squats

Rest 1 minute

Tabata Push-Ups

Rest 1 minute

Tabata Pull-Ups

Rest 1 minute

Tabata Sit-Ups

Rest 1 minute

*Tabata means that you do 20 seconds of work with a 10 second rest for a total of 8 rounds (4 minutes)*

Take it easy

2010-10-06T18:11:00.000-07:00

10-9-8-7-6-5-4-3-2-1

Push-ups

Pull-ups

KB Swings

KTE's

Sit-ups

There was lots of movement at CODE tonight! From pull-up bars to ab mats, everyone did great tonight!

Can you take me higher?

2010-10-05T04:29:00.000-07:00

Yesterdays WOD was a goooood one!

50 Back squats

5 Rope climbs

40 Back Squats

4 Rope climbs

30 Back squats

3 Rope climbs

20 Back squats

2 Rope climbs

10 Back squats

1 Rope climb

Modified Rope climbs

Sleeping Dogs

2010-09-29T18:27:00.000-07:00

20 minute AMRAP:

10 Push press (115/85)

10 KB Swings

10 Box Jumps

Avg. rounds today were anywhere between 6-9.

Great job today guys!

More please!

2010-09-27T17:50:00.000-07:00

10 Rounds of:

15 Deadlifts (135/95)

15 Push- ups

Today was a cardio blast because the deadlifts were so light!

There were lots of jello arms too!

And the beat goes on

2010-09-22T15:55:00.000-07:00

Todays WOD was a breath taker!

25 Lunge Steps

20 Pull-ups

50 Box Jumps

20 Double Unders

25 Rings Dips

20 Knees to Elbows

30 KB Swings

30 Sit-ups

20 Hang Squat Cleans

25 Back Extensions

30 Wall Balls

3 Rope Climbs

So proud of everyone for doing their best today!

Into the dark

2010-09-21T07:25:00.000-07:00

"Michael" is todays WOD

3 Rounds of:

800m Run

50 Back Ext.

50 Sit-Ups

We had some new names make it on the record board today!

*SATURDAY IS TRAIN THE TRAINER DAY! BRING FAMILY AND FRIENDS TO COME SUPPORT OPERATION HOMEFRONT! 10AM-2PM, YOU COULD WIN A MONTH FREE @ CODE! SEE YOU THERE!

Blast Off!

2010-09-17T09:35:00.000-07:00

10-9-8-7-6-5-4-3-2-1

Ring Dips

Burpees

Push Press

SDHP

It was another long one, but everyone finshed!

Way to work guys!

Only 40 minutes

2010-09-15T17:06:00.000-07:00

Everyone say hello to Kelly!!!

5 Rounds of:

400m Run

30 Box jumps

30 Wall Balls

Kelly was not a friendly woman, no she was not!

WOD times ranged from 25mins. to 45mins!

Great job to everyone for finishing her and not giving up!

Fran, Fran, She's our Man...oh wait?

2010-09-10T16:46:00.000-07:00

Yesterday we had Fran again!

21-15-9 reps
Thrusters 65/95lbs
Pull ups

**********************************
Congratulations to everyone that completed the workout!

Special recognition to those who were able to do it as prescribed!

I know Todd and Steve both had their personal best, with both under the 5 minute mark.

Jimboslice was right over the 5 minute mark

Leslee had an AWESOME time for Female unmodified!

Great job everyone!

*****************************************

Labor of Love

2010-09-06T15:22:00.000-07:00

Happy Labor Day!

Today we worked on our OH Squats 5x3. It was good practice!

Then.....We did 100 KB Swings, 100 Sit-ups, 100 Dips.

All the while, doing 3 burpees on the minute EVERY minute, no matter what you were doing!

We had to cut the burpees down a little by the end, but everyone worked hard!

Linda, Linda, Linda

2010-09-04T07:15:00.000-07:00

Can you guess yesterdays WOD?

10-9-8-7-6-5-4-3-2-1 of:

Deadlifts

Bench Press

Cleans

Her name is "Linda"!!!

We were glad to see everyone pushing their limits on the weights today!

Linda is no easy lady! Good job guys!

Sorry!

2010-09-02T18:42:00.000-07:00

Today you had a choice!

Option 1: 1-1-1-1-1-1-1 Split Jerk

20 minute AMRAP:

5 Burpee Pull-ups

7 Ring Push-ups

9 Front Squats (95/65)

Most people chose the AMRAP WOD!

It was HOT today! But who needs air anyways right?!

Great job guys!!!

It's baaaack!

2010-09-01T05:16:00.000-07:00

WOD for the day:

20 mins. AMRAP of:

5 Thrusters (95/65)

7 Hang Powercleans

10 SDHP's

We Heart SDHP's!!!!!

Everyone worked through that nasty humidity!

Maybe we'll be able to breathe by the end of the week!

And then............

2010-08-31T17:56:00.000-07:00

Today we did:

12 Deadlifts (275/165)

40 Wall Balls

9 Deadlifts

30 Wall Balls

6 Deadlifts

20 Wall Balls

3 Deadlifts

10 Wall Balls

Good job tonight guys!

*Reminder that we are only having one session on Labor Day @ 10a.m.!

Still tryin'

2010-08-30T08:36:00.000-07:00

O.K.-Still workin' on getting pictures up!

Todays WOD:

3-3-3-3-3 of Back Squats

Of course we added in a little "fun" at the end!

We apologize about the pictures everyone, hopefully it'll be working soon! Thanks for being patient!

Strict

2010-08-26T17:02:00.000-07:00

Hello all!!

We want to apologize, for some reason we are unable to upload pictures right now.

We have been trying over the past week or so, and it's just not working right. We're working on it though!

So how about I just tell you what todays WOD was?

21 Strict Pull-ups

21 HSPU (Handstand push ups)

18 Strict Pull-ups

18 HSPU

15 Strict Pull-ups

15 HSPU

You get the picture....go down by 3 each time, until you get to 3!

I hope the trainer doesn't choose pull-ups for tomorrows WOD since it's a rest day!

just a few

2010-08-23T19:29:00.000-07:00

Today was so much fun!

Right guys?!

As we went down in Kettlebell swings (starting at 15 down to 1)

We went up in pull ups (starting at 1 up to 15)

Our arms were like jello today!

We only did 120 Pull-ups and 120 KB Swings!

Muscles

2010-08-18T04:51:00.000-07:00

Today's WOD is NATE:

20 mins. AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 KB Swings

Leslee began working on her transitions of muscle ups today!

And Katies back muscles were out in full force today!

Great work this morning guys!

Just keep running

2010-08-17T16:50:00.000-07:00

15 rounds of:

20 second sprints with a 40 second rest

Thanks goodness it was so humid today!

We had a little fun at the end!

Toes to bar, push ups and KB Swings! Yee Haw!!

No thanks

2010-08-16T17:26:00.000-07:00

KUDOS to everyone who completed this WOD today!!!!!

3 Rounds:

30 Wall Balls

30 Squat Snatches

This was a long workout, but you guys all pushed 'til the end!

GREAT JOB!!!!!

Hopefully tomorrows not so bad......

Mosquito bites

2010-08-14T06:53:00.000-07:00

Aside from the mosquitos out in full force today, we had a kick butt workout!

There were 5 stations:

Ladder runs

Plank holds

Squats

Firehoses

Burpees

We worked at each station for 40 secs. and rested for 20 secs.

The clients completed 4 rounds of each station today!

This pic. is just for fun....she loves working out too!

See everyone Monday!

Air Conditioning!

2010-08-12T18:35:00.000-07:00

Today we did:

10 rounds of:

10 Thrusters & 10 Ring Push-Ups

We had some clients modify the WOD to 7 rounds of 10 thrusters and 10 regular push-ups!

The good news was that we tried the air today..not as much sweat!!

A little break

2010-08-12T07:34:00.000-07:00

Yesterday we took it kinda easy!

50-40-30-20-10 of:

Lunge Steps & Sit ups

It was only about a 13 minute WOD!

Abs of Steel!!!!

I know everyone needed a break after those 24's the day before! Whew!

Sucking air

2010-08-11T04:37:00.000-07:00

We are so proud of everyone yesterday for attempting this WOD!

2 Rounds of:

24 Deadlifts

24 Box Jumps

24 Wall Balls

24 Bench Press

24 Box Jumps

24 Wall Balls

24 Box Jumps

Way to go everyone!!!

You all pushed through!!

Thats it

2010-08-09T09:25:00.000-07:00

Today we did:

3 Rounds of:

10 Ground to OH (95/65)

2 50m Sprints.

It only took most people around 6 minutes!

But don't worry, we did another workout after that one!

Always good form from Sherry!!!!

Hot Box

2010-08-05T04:27:00.000-07:00

3 Rounds today!

Row 500m

30 Box Jumps

25 Back Extensions

20 Deadlifts(205/155)

You had to prepare those legs for jumping after the rowing!

Look at Leslees Arms....Buff stuff!!!!

Thank goodness for a rest

2010-08-04T04:57:00.000-07:00

Todays WOD:

5 rounds with 3 minutes of work followed by 1 minute of rest.

6 Squat Cleans

12 Pull-ups

24 Double Unders/Tuck Jumps

The squat cleans were the easy part today!

It's gonna be another HOT one today guys, get ready!!!

Mop the floor

2010-08-03T17:53:00.000-07:00

Today we did 5 rounds of:

10 Body Weight Deadlifts

10 KB Swings (72/53)

10 Burpee Pull-ups

Burpees are bad enough...then add a pull-up!!

I know today was hard but you guys pull through!

GOOD JOB!!

Why can't I breathe?

2010-08-03T08:19:00.000-07:00

That was a pretty common question yesterday!

"Why can't I breathe?"

Doing 50 Double Unders/Tuck Jumps followed by 25 wall balls takes your breath away!

Lots of people are doing double unders now! Keep practicing and the rest of you will get there!

Kiddoes

2010-07-30T08:57:00.000-07:00

Todays WOD:

Ladder Thrusters

1 the 1st minute

2 the 2nd minute

3 the 3rd minute

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?

2010-07-22T17:54:00.000-07:00

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

2010-07-21T16:23:00.000-07:00

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

2010-07-20T18:42:00.000-07:00

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

2010-07-19T13:57:00.000-07:00

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

2010-07-17T07:26:00.000-07:00

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

2010-07-14T08:37:00.000-07:00

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

2010-07-13T18:18:00.000-07:00

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!!

2010-07-12T19:27:00.000-07:00

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

2010-07-09T14:40:00.000-07:00

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

2010-07-08T07:10:00.000-07:00

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

2010-07-07T16:40:00.000-07:00

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

2010-07-07T08:31:00.000-07:00

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.