Cutting Edge Crossfit

Monday November 30, 2009

Today's WOD:

Front squat 3-3-3-3-3 reps

Post loads to comments.

THANK YOU ERNIE FOR AN AWESOME RUNNING SEMINAR!!!!! 

For those of you who missed out on last Saturday's Running Seminar, don't worry.  We will be hosting another one in the future.

ATTENTION!

Special Fort Hood Memorial WOD this Saturday the 5th 9am.  All are invited to participate in a workout to pay tribute to the fallen of the recent tragedy.  The WOD will take place at Crossfit Overload and will include crossfitters from other local area crossfit gyms.  Please come and join us! 

 

 

Happy Thanksgiving!

Happy Thanksgiving!

Reminder:  Friday 9am class (Suprise Team WOD!) This is the only class on Friday, no other class times will be offered.  Kettelebellers will also be able to workout at 9am.

also

Last Chance to register for Saturday's Running Seminar!

Wednesday November 25, 2009

Today's WOD:

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post rounds completed to comments.

 

 Click HERE for a little Burpee history.

Tuesday November 24, 2009

Today's WOD:

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.

What is this, synchronized squatting!?

Monday November 23, 2009

Today's WOD:

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to September 8, 2009

 

 

Dr. Nicholas Romanov, The Pose Method, CrossFit Journal Preview - video [wmv] [mov]

 

 

REMINDER!

This is the last week to sign up for the upcoming Running Seminar.  Reserve your spot NOW!

ALSO

There are NO Kettlebell classes this Thursday or Friday.

 

 

Happy Birthday Louie!

HAPPY BIRTHDAY LOUIE! 

Attention:  I know that the schedule shows that we will be closed on Friday the 27th (the day after Thanksgiving).  For all of you who went overboard on Thursday and wish to get in a WOD on Friday, Charles will be running a 9am class. 

Friday November 20, 2009

Today's WOD:

"FUN WITH GYMNASTICS"

Today we will be working on developing our gymnastic skills. (or lack of)

handstands, cartwheels, dips, flips, parallettes, skin the cat, muscle-ups, iron cross, etc.!  

Don't miss this one, we are going to have a blast!

 

Thursday November 19, 2009

Today's WOD:

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Post time to comments.

 

Here are  some of our newer members (Kerry, Erika and Laura) getting ready for their first Crossfit WOD. 

 

Reminder! 

Running Seminar is approaching (28th) Sign-up Now!  See link on the right

Wednesday November 18, 2009

Today's WOD:

Six (6) 100 meter sprints (30 sec rest)
then...
18, 12, 6
Deadlifts 185 lbs
Ball Slams 20 lbs
then...
Six (6) 100 meter sprints (30 sec rest)

*Perform each sprint at maximal (100%) effort, take 30 secs rest, after last sprint perform deadlifts and ball slams as quick as possible, then peform sprints at maximal (100%) effort, 30 secs rest.

Post times to comments.

Compare to July 8, 2009

WOW, I don't remember this WOD!?

  

Tuesday November 17, 2009

Today's WOD:

"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.

Post time to comments.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.