Archive for November, 2009

3

WOD 28Nov09

12 -9 – 6

DB Burpee Squat Clean Thruster

Pullups

*Courtesy of XPlore CrossFit

 

1

WOD 27Nov09

400m Lunges

Ron Methot, Lila’s son, brother to Michelle and Monica, joined us for some CrossFit today.  He did a great job and we’re hoping to see him back Monday! 

 

0

WOD 26Nov09

Thanksgiving Day Team Workout

Two teams of four, one person performing at a time.

400Pullups

400 Pushups

400 V-ups

400 KB Swings

FT

 

0

WOD 24Nov09

21 Hand Stand Pushups

400m Run

21 Weighted Pullups

15 Hand Stand Pushups

400m Run

15 Weighted Pullups

9 Hand Stand Pushups

400m Run

9 Weighted Pullups

 

1

WOD 23Nov09

Warm Up:

10 Pullups

10 Double Unders

200m Sprint

Hand Stand

x2

WOD

Dead Lifts

1 – 1 – 1 – 1 -1 – 1 – 1

* Welcome to Steven, Lila’s son, brother to Michelle and Monica, and, of course, another Methot CrossFitter!!  We are always in need of someone else to kick some CrossFit butt!

 

 

 

3

WOD 19Nov09

ELIZABETH

21 – 15 – 9

Clean

Dips

 

0

WOD 18Nov09

FRAN

21 – 15 – 9

Thrusters

Pullups

FT.

*  This months Fran times are awesome!  Everybody smoked their previous times and those that needed to were able to advance in weight!  I love CrossFitters! 

 

0

WOD 16Nov09

ANGIE

100 Pullups

100 Pushups

100 Situps

100 Squats

FT

4

WOD 14Nov09

Beach WOD with St. Pete CrossFit and CrossFit Malicious

4 Teams, 5 Players, 5 Stations.  Each CrossFitter starts in a station and rotates thru the rest.  AMRAP in 20 minutes. Station 1-  5 Tuck Jumps in the water; Station 2-  10 Burpees; Station 3-  15 Med Ball Cleans; Station 4-  20 Box Jumps; Station 5-  25 Overhead Squats

 

 

 

2

WOD 12Nov09

Lung Burner

800m Run

100 Ropes

400m Run

200 Ropes

200m Run

300 Ropes

100m Run

400 Ropes