** Reminder that our social sushi night is at 7pm tonight 
Sushi AMRAP in 15 minutes of
- Sumo Dealift High Pull x 10
- Uneaven Clean and Jerk x 9
- Squat x8
- Hang snatch x7
- Inverted Rows x6
Rene… swinging
Archive for April, 2010
30
Apr
10
Sushi!
29
Apr
10
mother nature decides
For time:
- 25 pullups
- 50 burpees
- 75 lunges
remember that day?
28
Apr
10
lets try this
”Brian”, 6 rounds of:
- 30 seconds lateral jumps over 45lbs
- 30 seconds pushups
- 30 seconds situps
- 1 min rest
can you lift your gf next time?
27
Apr
10
friendly competition
“Fran” 21-15-9 of:
- Thrusters
- Pullups
These 3 + Roger VS Fran… who’s it gona be?
26
Apr
10
Monday
10-20-30
- Hang Squat Cleans
- 400m run
Gemael practicing handstands
25
Apr
10
Little experiment
Have you ever wondered how long it takes for something you eat to actually come OUT of you?
Try this transit time test: Swallow 1 Tbsp of white sesame seeds whole after a meal & note the time/date. Then note when you see the majority of the seeds in your stool.
On average, people will take up to 72 hours. A healthy transit time should take 12 to 24 hours.
24
Apr
10
Happy B’day Line!
Team of 2:
40 sec work, 20 sec rest of
- 160 Wallballs
- 160 Kettlebell swings
New PR! On his way to 405lbs…
23
Apr
10
Happy B’day Christine!!
AMRAP 5 minutes
- Clean and Jerks
“you should aim for less than 20g fructose/ day”
22
Apr
10
not Fran
AMRAP 15
- 5 pullups
- 10 overhead walking lunges (45lbs)
- 15 box jumps
Was that cookie monster?
21
Apr
10
lets try something
- Group warmup
- WOD: On most days, we do the crossfit warmup. It’s only 10 reps of each exercise for 3 rounds. Some people have been taking a long time to complete this. So, as an experiment, let’s see how many rounds you can do in 12 minutes when it’s the workout of the day.
AMRAP in 12min of:
- 10 Pullups
- 10 Overhead Squats
- 10 Pushups
- 10 Knees to Elbows
- 10 Good mornings
