deadlift

3-2-2-1-1-1

then

3 rounds 

50 double unders

20 KBS

12 burpees

4 rounds

15 deadlifts

15 box jumps

200 meter run

5 Rounds

200 meter run

6 deadlifts

3 muscle-ups/6 pull-ups-6 dips

3 Rounds

5 Deadlifts (135/95)

5 Squat Cleans (135/95)

5 Push Jerks (135/95)

400M Run

The goal is to not let go of the bar during each round!

5x5 Deadlifts

Then

3 Rounds
5 Manmakers
15 KTE
50 Double Unders or 150 Singles

5 Rounds

200M Run

5 Deadlifts (185/105)

10 Push Ups

15 Sit Ups

Ben teaching the deadlift to the 6:3opm class.

Rowdy with a fine looking finish to his deadlift.

Beth working on her set-up to the deadlift.

Deadlift

5 sets

3 reps

5 Rounds

5 Deadlifts (185/105)

20 Box Jumps (24 Inch)

Jason  7:48 (Rx'd)

Rowdy  10:49 (95lb/20 inch)

Beth  10:03 (55lb/20 inch step up)

Shawn  9:12 (165lb/24 inch)

John  12:03 (Rx'd)

Janeen  8:12 (95lb/20 inch)

21-15-9

Back Squats (135M/95W)

Deadlift (225M/185W)

Pull Ups

Morning Crew

Richard 7:46 (45lb Squat/65lb Deadlift/Green Band)

James 9:11 (95lb Squat/135lb Deadlift/Jumping Pull Ups)

Brandon 9:00 (Rx'd)

Mike 11:32 (Rx'd)

Evening Crew

Dora 8:21 (12-9-6)(pvc/45lb/bb)

Dianne 10:26 (pvc/65lb/bb)

Brett 13:40

Rowdy 20:56 (65lb/95lb/jpu)

Beth 20:02 (pvc/30lb/bb)

James 10:23 (135lb/155lb/jpu)

Jason 10:29 (135lb/185lb)

Stephanie 7:57 (pvc/35lb/bb)

Judy 8:09 (pvc/30lb/bb)

Great job today by the "Hardcore" Sunday morning crew. You guys did an awesome job with today's WOD. Welcome back Susie we are glad you are here. Welcome to Rowdy and Scott, we hope you enjoyed your first taste of Crossfit!!

2/8/2009

Games Workout
Deadlift/Burpees

5 Rounds
5 Deadlift (275M/185W)
10 Burpees

Vali 7:45 (95#)
Shawn 5:15 (175#)
Scott 5:20 (rx'd)
Brandon 3:34 (rx'd)

Great job to everyone who braved the rain to make it in and push through a freaking hard WOD!!


2/6/2009

3 Rounds
3 Deadlift (315M/215W)
20 Jumping Pull Ups
20 KB Swings (53M/35W)
20 Box Jumps (24M/18W)
20 Ball Slams (20M/10W)


Jason (295#) 16:55
Mike (315#) 18:12
Dave (225#) 16:35
Vali (85#) 16:19
Janeen (85#) 12:12
Judy (35#) 15:58

Great job today everyone. We had our biggest turnout so far. It was a blast having everyone!
As usual you all worked hard and pushed through a pretty kick ass WOD!


Workout Courtesy of CrossFit ATM

Start with


3x3 Deadlift...


James 135-155-175
Shawn 155-185-205
Tim 155-185-205
Alex 135-155-185
Vali 75-95-115
Dianne 55-75-75
Brett 155-185-205
Brandon 275-345-365
Patrick 225-245-265


Then...


5 Rounds
"Rest 2 Minutes Between Rounds"


10 High Box Jumps (30in)
15 Wall Balls (20/10)
200M Sprint


James 2:21-3:00-2:45-2:36-2:25 (24in / 15lb)
Alex 2:14-2:18-2:28-2:35-2:18 (rx'd)
Tim 2:33-2:35-2:34-2:37-2:34 (rx'd)
Vali 2:58-2:55-2:59-2:56-2:53 (20in / 10lb)
Dianne 2:48-2:36-2:50-2:49-2:59 (20in / 6lb)
Brett 1:57-2:14-2:03-2:03-1:50 (30in / 15lb)
Brandon 1:49-1:49-1:47-1:59-2:08 (rx'd)
Brock 2:09-2:11-1:53 (3 rounds)
Jaisa 2:30-2:44 (2 rounds)
Mark 2:09-2:12-2:11 (3 rounds)
Jesse 2:04-2:21-2:21 (3 rounds)
Mike 2:22-2:32-2:48 (3 rounds)
Diana 2:57-3:12-3:08 (3 rounds)
Regina 2:47-3:03-3:12 (20in / 10lb / row)
Judy 2:41-2:42-2:34 (20in / 6lb / row)

Deadlifts

7 sets
1 rep

Congrats to everyone who hit the Deadlift WOD last night. We saw a ton of PR's ( personal records ), but none as impressive as Brandon's 455 lbs. Check out the pics! Strong work Brandon!!!

Notice that we had to duck tape the plates to together, since we could not fit any collars on the bar.

Deadlift

5 sets
5 reps

againfaster shows us how to deadlift

The Deadlift from Patrick Cummings on Vimeo.


Rebecca joined us yesterday for the 2nd time - welcome Rebecca!!!

Box-Jumps, Deadlifts, and Pull-ups!

3 rounds for time:

50 24-inch box-jumps
21 185lb deadlifts
30 pull-ups

A picture from Janeen and Aileen's Level 1 Cert -
Dave Castro and Jolie Gentry teaching proper deadlift form.