Panther CrossFit

Saturday 1/28

2012-01-28T01:52:00.001-05:00

Sorry for the lack of post I have no internet on my computer.

Meet at trees hall at 1 for the group workout.

21-15-9 for time:

Heavy deadlifts, (275# max)

Strict Pullups (modified if necessary)

Cash out: 50 parallel GHD situps. Not included in time but to be done right after WOD

1/27/2012

2012-01-27T00:00:00.001-05:00

Fight Gone Bad 6

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascents

Ken Cutrer 10:47. Post time to comments.

1. This workout is dumb.

2. We don't have ropes.

3. Do some cool WOD and post it to comments.

Thursday 1/26

2012-01-25T23:44:00.002-05:00

Usain Bolt

8 rounds:
400 meter run
Rest 90 seconds

Post total time not including the 8th rest. Check the schedule to see when Fitz is open.

Wednesday 1/25

2012-01-25T10:52:00.002-05:00

Home Gym on CrossFit.com

REST DAY. Get some rest...

Final Design

2012-01-24T14:55:00.002-05:00

Tuesday 1/24

2012-01-23T22:04:00.001-05:00

CrossFit.com

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48. Post time to comments.

Monday 1/23

2012-01-22T21:02:00.004-05:00

Resting 60 seconds in between sets:
Complete 10 SETS of 2 REPS for the Press.

The idea here is to pick a weight that is challenging but that you believe you can get both reps every set for all ten sets in a row. Do not increase weight each set.

Post weight to comments.

Sunday 1/22

2012-01-21T19:02:00.003-05:00

Front Squat

Meet at Trees Weight Room at 1:00.

Great attendance lately guys lets keep that going. Keep inviting new people. Little bit lighter today.

Front Squat Strength Work
Continuously build up to a 5RM

After you Front Squat, spend 10-15 minutes working on something you suck at like kipping pullups, double unders, etc while everyone else finishes up. Please, ask any of the veterans for some help.

Then we will head to the multi-purpose room upstairs when everyone is finished.

1 minute stations, for 3 rounds.

Flutter Kicks
Planks
Knees to Elbows

Rest

Saturday 1/21

2012-01-20T21:36:00.006-05:00

CrossFit.com

Group Workout, Meet at Trees Weight Room at 1:00

For time:
10 HSPU
25 Wall Balls
50 Kettlebell Swings, 35#
75 Box Jumps, 24"/20"
100 Double Unders
75 Push Press, 45# bar
50 Kettlebell Swings, 35#
25 Wall Balls
10 HSPU

Friday 1/20

2012-01-19T20:30:00.002-05:00

CrossFit.com

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Neal Maddox 21:04, Jason Khalipa 21:45, Kevin Montoya 21:51, John Zvejnieks 23:18.

Post time to comments.

Hoody Order

2012-01-19T11:59:00.003-05:00

The Hoody order has been placed. With 17 orders, each hoody came out to be $36. I made everyone pay $40 for two reasons. 1. In case we got a low number of orders, the $40 would cover the price increase. 2. The overflow would be donated to Zach's fund.

Joe and Sam over at Underground Printing were nice enough to help us out with the cause and dock 10% off the order! Thanks to them, and all of you chipping in a few extra bucks, we will be making a $160 donation to the Z Fund.

Thursday 1/19

2012-01-18T23:03:00.002-05:00

CrossFit.com

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Zach Forrest 5:36, Candice Ruiz 6:34 (95lbs), Miranda Oldroyd 7:53 (95lbs), Nadia Shatila 8:23 (95lbs).
Post time to comments.

Wednesday 1/18

2012-01-17T23:18:00.003-05:00

Split Snatch via CrossFit.com

Today is the last day to hand in money.

Most likely not going to the library because no one else has contacted me. If you are planning on getting one and haven't given me money contact me asap. My number was posted in the comments section.

Split Snatch work. Use light weight and work on form.

Tuesday 1/17

2012-01-16T22:14:00.004-05:00

CrossFit.com

Rest Day.

Reminder: Hoody money is due Wednesday. I will be somewhere on the first floor of Hillman library from 12:30-2:30. Find me and give me your cash and size.

Money for Hoodies

2012-01-16T08:43:00.002-05:00

MONEY FOR HOODIES IS DUE WEDNESDAY NIGHT. YOU MUST GET IT TO ME. I WILL POST TIMES FOR PEOPLE TO MEET ME TOMORROW AND WEDNESDAY. WE ARE GOING TO JUST ORDER ONE TYPE OF HOODY BECAUSE UNLESS WE GET A LOT OF THE CHEAPER ONES, THE PRICE IS STILL HIGH. THE PRICE IS 40$.

Monday 1/16

2012-01-16T07:44:00.002-05:00

via

Five rounds for time:
12 Wall Balls
12 Toes-to-bar

I believe Trees is open 11-3. Post to comments when you will be going.

Sunday 1/15

2012-01-14T21:24:00.002-05:00

Meet in Trees Multi Purpose Room at 1:00P.M.

Partner Workout:
As a team, complete 5 rounds for time:
20 ring dips
30 Burpees
50 walking lunges
Sprint 4 lengths of the room (each person)

Saturday 1/14

2012-01-13T22:05:00.003-05:00

CrossFit.com

Group Workout

Meet at Trees Hall weight room at 1:00P.M.

Also, would switching the workouts back to 2:00 be better for everyone? The attendance is lacking so....

AMRAP in 10 minutes

5 Handstand Pushups
15 Hang Power Cleans, 95#

NFL commercial

2012-01-13T10:44:00.000-05:00

apparently this will air during the packers game...what has the world come too?

Friday 1/13

2012-01-12T20:33:00.002-05:00

CrossFit.com

REST DAY GET SOMEEEEE

Zach's video on YouTube, the one posted by CrossFit.com, hit 31,000 views.

Thursday 1/12

2012-01-12T00:18:00.001-05:00

CrossFit.com

Back Squat 3-3-3-3-3 reps

Dave Lipson: 455-485-505-515-520lbs.
Rob Orlando: 405-425-445-465-475(fail) lbs.

Post loads to comments.

Wednesday 1/11

2012-01-10T22:23:00.002-05:00

PANTHER CROSSFIT ON CROSSFIT.COM!!!

Let's keep up the work people. I wanna see more and more people at our group workouts on the weekends. We got a rep to protect now. NO EXCUSES.

"The Filthy Fifty" for time:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Derek Mohamed 16:23, Kevin Montoya 17:26, Mel Ockerby 20:36.
Post time to comments.

Compare to 110629.

Monday 1/09

2012-01-08T23:25:00.003-05:00

Atlas Stones via

REST DAY

Sunday 1/08

2012-01-08T12:13:00.003-05:00

CrossFit.com

MEET AT TREES HALL MULTIPURPOSE ROOM AT 1:00PM

5 rounds of 1 minute stations:
Air Squats
Pullups
Double Unders (Sub single unders if necessary)
Rest

Post cumulative score to comments.

Saturday 1/07

2012-01-06T21:53:00.003-05:00

CrossFit.com

GROUP WORKOUT

MEET AT TREES HALL WEIGHT ROOM AT 1:00 P.M.

5 rounds for time:
10 Burpees
15 Box Jumps
20 walking lunges (10 each leg)

Friday 1/06

2012-01-05T21:40:00.001-05:00

CrossFit.com

"Kelly"
5 rounds for time:
Run 400 meters
30 Box Jumps
30 Wall Balls

Post times to comments.

Thursday 1/05

2012-01-05T09:27:00.002-05:00

via

REST DAY. GET SOME REST

Wednesday 1/04

2012-01-03T22:02:00.005-05:00

CrossFit.com
WELCCOME BACK!

Hope everyone is ready for a good 2012!! Beware of the new years resolution people flocking to the gyms this week. Don't worry we will soon outlast them again...by next week. Gyms are open normal schedule today.

"Cindy"
AMRAP in 20 minutes:
5 pullups
10 pushups
15 Squats

Post rounds to comments.

Tuesday 1/03

2012-01-02T20:51:00.002-05:00

Some CrossFit kids throwing down

5 Sets of 3 Overhead Squat. Attempt to increase weight each set. Post loads to comments.

1/1/12

2012-01-01T22:53:00.004-05:00

Via here

Fran

Start the new year off right.

12/31/11

2011-12-30T23:21:00.001-05:00

Via mainsite

"Dae Han"

Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

Thursday 12/29

2011-12-29T01:07:00.002-05:00

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Dedicate your workout to "Hidalgo" today.

2011-12-27T17:11:00.001-05:00

Via here

5 Rounds For Time Of:

135 Deadlift 9 Reps

135 Hang Power Snatch 6 Reps

135 OHS 3 Reps

Post time to comments

12/26/2011

2011-12-25T20:55:00.002-05:00

via here

Burn off the Holiday sweets with a fun, festive WOD. Perform as the "Twelve Days of Christmas" song is sung. So go 1, 2-1, 3-2-1, etc.

“12 Days of Christmas”

12 Muscle-ups
11 Burpees
10 Thrusters 95 lbs
9 Pull-ups
8 KB Swings 1.5 pood
7 Box Jumps 24"
6 Squats
5 Ring Dips
4 SDHP's 95 lbs
3 HSPU's
2 Clean & Jerks 135 lbs
1 Deadlift 315 lbs

Monday 12/25

2011-12-24T23:46:00.003-05:00

Gear from amrapstyle.com

MERRY CHRISTMAS!!

Have a good holiday everyone and rest up. Get ready for a solid 2012, Panther CrossFit style.

What are your goals for 2012?

Post goals to comments.

Friday 12/23

2011-12-22T20:27:00.002-05:00

CrossFit.com

For Time:
10 Muscle-ups
75# Push Press, 100 reps
Row 1000 meters

Post time to comments.

Also, tune in New Years day for the CrossFit games marathon.

Thursday 12/22

2011-12-22T00:09:00.002-05:00

CrossFit.com

For time:

Run 1,000 meters
100 Push-ups
10 Squat Snatches, 135# max weight

Scale weight as needed.

Post times to comments.

Wednesday 12/21

2011-12-20T21:00:00.005-05:00

CrossFit.com

For Time:

21-15-9 reps of...

135# Squat Clean
GHD situps

Post times to comments.

Fund Raiser

2011-12-19T15:18:00.003-05:00

Got this email from John Ohodnicki, VP of the Panther Rugby team.

Jake,

The Pitt rugby team has been looking for more/different groups to fundraiser money for locally. After talking with some of the members we thought that it would be a good idea to try and raise money for Zach miller. Not too many individuals on the team know Zach but after they saw the video they knew that he is one amazing guy that deserves all the help he can get.

So I thought that some kind of joint fundraising event between our two teams would be a great idea. Let me know what you and the rest of the crossfit guys think about the idea and we can go from there

Have a good holiday,

John Ohodnicki

Panther RFC vice president

Let me know what you guys think, and if you have any ideas let me know.

Monday December 19th

2011-12-18T22:50:00.005-05:00

CrossFit.com

"The CrossFit Total"
Find your 1 rep max, in this order:
Back Squat
Should Press
Deadlift

Note: After warming up for each individual lift, you get three attempts at what you expect to be you personal record.

GET SOME!

Sunday December 18th

2011-12-17T03:39:00.003-05:00

CrossFit.com

Five rounds for time:
20 pullups
30 KB swings, 1.5 pood
40 Double Unders

Post time to comments.

NOTE: There will be no group workouts until after break. Post your workouts from home here throughout the weeks to comments.

HAVE A GOOD BREAK/HIT IT HARD/EAT LIKE CRAP.

Hoody Update

2011-12-15T13:28:00.004-05:00

AN UPDATE ON THE GEAR....

Underground's policy is that all the money must be paid upfront. So, you can meet up with me up until Saturday morning, or give me your money when we get back from break.

ALL MONEY IS DUE BY THURSDAY JANUARY 5TH. SO DON'T FORGET.

The prices are as follows...
standard quality, with front and back designs..$25.00
American Apparel 100%cotton, front and back designs..%36.00
---American Apparel is considerably nicer and much more comfortable. Much more similar to our shirts fabric.

When you pay me, let me know which one you want. Both designs will be the same. They will be NAVY hoodies. You can order as many as you like as long as you get me the money for all of them.

12/15/2011

2011-12-15T13:18:00.003-05:00

CrossFit.com

Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

Rob Orlando 4:57, Kristan Clever 6:58, Rebecca Voigt 8:34, Andrea Ager 8:41.
Post time to comments.

12/14/11

2011-12-13T22:11:00.004-05:00

Via here

Do some heavy deadlifting.

5-5-5-5-5 Reps.

12/13/11

2011-12-13T01:50:00.001-05:00

Via here

Three rounds for time of:

35 pound Dumbbell squat snatch, 15 reps, right arm

15 GHD sit-ups

35 pound Dumbbell squat snatch, 15 reps, left arm

15 Toes to bar

Rough Draft of Hoody

2011-12-12T16:39:00.007-05:00

This is a rough draft of the back of the hoodies. The pitt font is incredibility difficult to match and trying to match it with something else looks stupid. Therefore, we're going to have to change our ideas a little bit. I also think we should go back to the black hoodies. Blue with our design does not look good because of the image and the yellow font they have available is wayyyy to yellow.

POST THOUGHTS TO COMMENTS. NOte the image quality is better than it appears on this post.

Monday 12/12

2011-12-11T23:14:00.002-05:00

CrossFit.com

REST DAY. Get some rest.

Sunday 12/11

2011-12-11T00:17:00.001-05:00

Jamie Falco...Panther CrossFit Style

Trees Hall aat 1:00P.M.

Workout will be made up on the spot.. so bring some ideas.

12/10

2011-12-10T04:08:00.001-05:00

Come on by Trees at 1 if your free from studying

12/9/11

2011-12-09T10:34:00.002-05:00

Via mainsite

Complete as many rounds as you can in 20 minutes of:

Run 400 meters

Deadlift 155 pounds, 21 reps

Thursday 12/08

2011-12-07T21:35:00.003-05:00

The Zach Miller Story

REST DAY

12/7/11

2011-12-07T14:06:00.002-05:00

Via here

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Post total time to comments.

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

12/6/11

2011-12-05T23:56:00.001-05:00

Via here

Back Squat 3-3-3-3-3!!!!!

Post load to comments

12/5/11

2011-12-05T11:18:00.002-05:00

Via here

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Sunday 12/04

2011-12-03T20:33:00.007-05:00

CrossFit.com

MEET AT TREES MPR AT 1:00P.M.

Let's have fun with this, and try to get some races going. Take a study break and show up!

Partner Workout:

As a Team, complete the following for time:

"Fran" (21-15-9 Thrusters, 95# and pullups)
then 3 cycles of ...

60 Burpees

Buddy carry across room and back

100 double unders (200 singles, or 200 Double Unders if both members of the team can complete more than 100 consecutively)

Buddy carry across the room and back

*Notes* Only one Fran needs to be completed, not one per person. Both partners can NOT be working at the same time during Fran, but they can be working at the same time during everything else. Fran must be completed in its usual order partioning up the reps/sets as you see fit. There is no limit/minimum to what each partner must do.

Saturday 12/3

2011-12-02T21:43:00.002-05:00

Sorry no picture because my computer is busted.

Meet at trees 1.

Find a 10 rep max deadlift. (5x10)

12/2/11

2011-12-02T00:21:00.000-05:00

Via here

Clean and Jerk 1-1-1-1-1-1-1

Thursday 12/1

2011-11-30T22:45:00.002-05:00

CrossFit.com

Complete as many rounds in fifteen rounds:
15 foot rope climb, 2 ascents
20, 20# Wallballs
Run 200 meters

Post score to comments.

Wednesday 11/30

2011-11-30T00:06:00.001-05:00

CrossFit.com

REST DAY

Tuesday 11/29

2011-11-28T20:21:00.003-05:00

Exercise demos via CrossFit.com

5 Rounds for time:

5 Hanging Ring Extensions (right arm+ left arm=1)
5 Forward Rolls
5 Backward Rolls
10 Sotts Press, 45#

Post time to comments.

Monday 11/28

2011-11-27T23:51:00.003-05:00

CrossFit.com

For time:

225# Deadlift, 21 reps

Handstand Walk, 21 meters

225# Deadlift, 15 reps

Handstand Walk, 15 meters

225# Deadlift, 9 reps

Handstand Walk, 9 meters

Post time to comments.

11/28/11

2011-11-27T21:59:00.003-05:00

Via mainsite

225 pound Deadlift, 21 reps

Handstand walk 21 meters

225 pound Deadlift, 15 reps

Handstand walk 15 meters

225 pound Deadlift, 9 reps

Handstand walk 9 meters

Sorry for late posts (BC). I have been traveling a bunch and it slipped my mind.

11/25/11

2011-11-25T12:17:00.002-05:00

Via reddit.com/r/crossfit

Hang power snatch 3-3-3-3-3 reps

Post loads to comments.

11/24/11

2011-11-24T01:16:00.004-05:00

Via mainsite

"Santora"

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

Also, Happy Thanksgiving!

Be grateful.

2011-11-23T15:58:00.001-05:00

Via here

100 Burpee PullUps

Ideally, the bar is one foot above your reach.

Post time to comments.

11/22/11

2011-11-22T12:07:00.001-05:00

Via here

Rest Day. Get Some Rest.

Monday 11/21

2011-11-20T23:23:00.005-05:00

Zach Miller at 2011 CrossFit Games Regionals

Remember tomorrow people from the CrossFit Journal are coming to one of our workouts. If anyone can make it, MEET AT TREES WEIGHT ROOM AT 12:30 PM. We will be working out but not necessarily doing today's WOD, but we will workout. Tell anyone that wants to come workout.

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Post time to comments

Sunday 11/19

2011-11-19T20:25:00.002-05:00

CrossFit.com

1-2-3-4-5-6-7-8-9-10:
Thruster, 95# max
Burpee

Trees at 1

Saturday 11/19

2011-11-18T22:02:00.003-05:00

8 mile tire flip, CrossFit.com

Meet at Trees at 1:00.

Choose 1
7 sets of 3 (Deadlift or Front Squat or Power Clean)

recover...

3 attempts at max rep pullups

11/17/2011

2011-11-17T21:17:00.003-05:00

CrossFit.com

The CROSSFIT JOURNAL (yea...like CrossFit.com) is coming to PITT to write an article about our friend and former c0-creater of Panther CrossFit, Zach Miller. For those of you who don't know Zach was in a car accident in early August where he sustained severe head trauma and is currently still in a coma fighting hard. Get better Zach, we're praying.

CrossFit, also wants to write an article about Panther CrossFit! We want as many people there as possible. They will be coming this Monday around noon. Please make every effort to get there as they'll be interviewing us and probably taking pictures of our workout. Come to the group workouts this weekend for more details.

REST DAY.

Thursday 11/17

2011-11-16T23:45:00.002-05:00

Brandy Richardson via CrossFit.com

Snatch balance 1-1-1-1-1-1-1

Kristan Clever 190lbs, Rebecca Voigt 175lbs, Maya Keenan-Gallagher 65lbs (age 11).
Post loads to comments.

Compare to 110606.

Wednesday 11/16

2011-11-15T21:03:00.003-05:00

61 year old Ted G. via CrossFit Affiliate page

PANTHER CROSSFIT: THERE ARE A LOT OF THINGS WE NEED TO TALK ABOUT AS A GROUP. MAKE AN EFFORT TO MAKE IT TO THE GROUP WORKOUTS THIS WEEK. SUCK IT UP, YOU CAN SLEEP IN CLASSES. (just kidding, but get to the group workouts, no excuses)

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

Tuesday 11/15

2011-11-14T20:36:00.005-05:00

CrossFit.com

7 sets of a max effort Thruster.

Post load to comments.

11/14/11

2011-11-14T11:26:00.003-05:00

Via here

Rest Day. Get Some Rest.

11/13/2011

2011-11-13T10:23:00.002-05:00

AMRAP 10 min

Curtis P's #95/65

Every minute on the minute 5 SDHP's

Trees at 1pm

11/12/2011

2011-11-12T08:52:00.002-05:00

via here

For Time:

21 Thrusters, 95/65 pounds

Row 500m

18 Thrusters, 95/65 pounds

Row 500m

15 Thrusters, 95/65 pounds

Row 500m

Trees at 1pm

Firday 11/11/11

2011-11-11T01:35:00.003-05:00

CrossFit.com

Why Women Should CrossFit

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

11/9/11

2011-11-09T20:57:00.001-05:00

Via here

Rest Day. Get Some Rest. Hug A Dino.

Wednesday 11/09

2011-11-09T01:12:00.002-05:00

CrossFit.com

"Grace"
For time:
135 pound Clean and Jerk, 30 reps

"Isabel"
For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Grace: John McKay 1:19, Alyssa Ross (age 17, 95lbs) 3:15.
Post your choice of girls and time and load to comments.

Tuesday 11/08

2011-11-08T01:06:00.002-05:00

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

"White"
Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47, Rebecca Voigt 23:07, Katie Hogan 27:31, Lindsey Valenzuela 27:47.
Post time to comments.

11/06/11

2011-11-06T23:55:00.001-05:00

Via here

Three rounds for time of:

30 Wallball shots, 20 pound ball (10.5 foot target)

75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Sunday 11/06/2011

2011-11-05T15:57:00.005-04:00

The A is my house.

WE WILL BE OUTSIDE TOMORROW BECAUSE IT WILL BE NICE. MEET AT THE BOTTOM OF DUNSEITH STRET (OUTSIDE MY HOUSE). LOOK AT THE PICTURE, IT'S RIGHT BY TREES HALL. IT'S SUPPOSED TO BE SUNNY AND 60 BUT DRESS ACCORDINGLY.

AMRAP in 20 minutes:
10 Burpees

Sprint up Dunseith Street
Walk back down (your rest...no stalling or you get 10 more burpees!)

11/05/2011

2011-11-05T00:27:00.002-04:00

I can't post a picture because I only have internet on my phone :/

Meet at Trees Weight room at 1.

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

Front Squats, 135#

Hang power snatch, 95#

11/04/2011

2011-11-03T23:43:00.004-04:00

CrossFit.com

In an immature overhead squat, the forward inclination of the torso requires additional rotation of the shoulder, which can be tolerated at lighter weights.

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Austin Malleolo 4:25, Kristan Clever 4:41, Chris Zienkievicz 4:41, Matt Chan 4:57, James Hobart 5:20, Jeff Tincher 5:29, Kevin Montoya 5:31, Laurie Galassi 5:44, Danielle Edmundson 6:57, Rebecca Voigt 7:05.

Post time to comments.

11/03/11

2011-11-03T00:20:00.002-04:00

Via mainsite

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

11/02/2011

2011-11-02T01:08:00.002-04:00

CrossFit.com

GET SOME GOOD RECOVERY

11/01//2011

2011-10-31T20:41:00.003-04:00

CrossFit.com

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Post time to comments

10/31/2011

2011-10-30T21:00:00.002-04:00

L-pullup via

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russel Berger 16:37.
Post time to comments.

10/30/2011

2011-10-29T21:06:00.003-04:00

CrossFit.com

Part 1.

For max reps, 2 minutes at each station:

Kettlebell Swings

Double Unders

Kettlebell Swings

Part 2.

Work on something you suck at for 15 minutes.

MEET AT TREES WEIGHT ROOM AT 1PM

10/29/2011

2011-10-28T19:18:00.002-04:00

CrossFit.com

MEET IN THE MULTI-PURPOSE-ROOM AT 1:00 P.M.

5 rounds, each for time:

3 Wall Climbs

25 Standard Pushups

10 Pullups

10 Knees to Elbows

Bear Crawl til the end of the yellow

15 Dumbbell Hang Squat Clean Thrusters

**Rest 90 seconds after each round

2011-10-27T20:35:00.003-04:00

I can't post a picture due to "Internal Error"

Via

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

10/27/2011

2011-10-26T22:13:00.000-04:00

CrossFit.com

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

10/25/2011

2011-10-25T21:13:00.001-04:00

Ending positions of today's workout movements.

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Kristan Clever 10 rounds + 5 up-downs, Whitney Heuser 8 rounds + 5 pass-throughs, Cara Hipskind 7 rounds + 10 up-downs, Rebecca Voigt 7 rounds + 7 up-downs.
Post rounds completed to comments.

10/25/2011

2011-10-25T00:40:00.003-04:00

Lisa Nunley via CrossFit.com

She has MS and is still in the gym. What's your excuse?

Rest day.

3 rounds for time:

5 Muscle Ups

10 Hang Power Cleans, 155#

10/24/11

2011-10-24T10:02:00.001-04:00

Via here

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Post time to comments.

10/23/11

2011-10-23T10:48:00.001-04:00

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Jason Khalipa 11:43. Post time to comments.

crossfit.com

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Trees at 1pm

10/21/2011

2011-10-21T21:08:00.002-04:00

CrossFit.com

Meet at Trees at 1:00pm.

10 sets of 2 Shoulder Press

--60 seconds of rest between sets

Recover 5 minutes..

Max Effort Box Jumps in 5 minutes.

10/21/11

2011-10-20T20:41:00.004-04:00

Via here

Rest Day. Get Some Rest.

10/20/2011

2011-10-20T00:55:00.003-04:00

CrossFit.com

10 rounds:

100 meter sprint

Rest 90 seconds

Post total time minus resting time to comments.

10/19/2011

2011-10-18T21:33:00.001-04:00

3 rounds for time:

10 Overhead Squats, 135#

50 Double Unders

Post time to comments.