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formats

Tuesday 404

Published on July 28, 2009, by in WOD.

Sign up now for our Introduction to CrossFit Bootcamp. The camp is Saturday from 8-10 am, space is limited so sign up early.

Saturday workout at Enatia Beach Park. 10 am.

CrossFit: Three rounds for time of 500 Row, 30-snatches wmv, mov, 30-wall ball.

    Level-1: Men 75 and 20lbs, Women 45 and 16lbs.

    Elements: Men 45 and 16lbs, Women 15 and 10lbs.

CrossFit Kids:

    Super Frogs: Boys 65 and 16, Girls 35 and 10lbs.

    Leap Frogs: 35 and 10lbs.

    Tree Frogs: 15 and 6lbs.

    Tadpoles: 200 run, 15 reps, broomsticks and soccer balls.

Strength: 1 set of max muscle ups or pull-ups with vest.

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Yesterdays results

Monday

 
formats

Monday 403

Published on July 27, 2009, by in WOD.

CrossFit: Short and Middle distance run.

    Level-1: 5-mile hill run. Down to stop light, make right and go up-hill to 140th st.

    Elements: 3-mile run. Down to stop light.

CrossFit Kids: Short and middle distance runs.

    Super Frogs: 5-mile hill run.

    Leap Frogs: 3-mile run.

    Tree Frogs: 2-mile run.

    Tadpoles: 800 meter run.

Strength: 3 max rep sets of elevated (feet) push-ups. 18-36"

 
formats

Sunday 402

Published on July 26, 2009, by in WOD.

Rest or make-up day.

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Yesterdays Results

Friday

 
formats

Saturday 401

Published on July 25, 2009, by in WOD.

Monster Mash:  "Sweaty Balls"

Overhead Lunges, 400 run, Walking Squats, 400 run, Broad Jumps, 400 run. All runs are without med-balls. If you drop the ball on the ground you need to do 20-burpees before you can continue the workout.

    Level-1:Men 20lbs, Women 16lbs, 100 yards of distance per exercise.

    Elements:Men 16lbs, Women 10lbs, 50 yards of distance per exercise.

Kellan and Taylor hanging out at the Winchester House.

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Yesterdays Results

Friday  

 
formats

Friday 400

Published on July 24, 2009, by in WOD.

CrossFit: 1000 row, 15 Handstand Push-ups, 30 ring dips, 45 burpees, 1000 row.

    Level-2: Elevated handstand push-ups. Men 6", Women 4".   

    Level – 1: Regular handstand push-ups.

    Elements: Handstand Progressions, NO STINKBUGS.

CrossFit Kids: 

    Super Frogs: 2" elevated handstand push-ups.

    Leap Frogs: Regular handstand push-ups or progressions. NO STINKBUGS.

    Tree Frogs: 500 rows, Progressions, holds, or stinkbugs.

    Tadpoles:  200 runs, handstands.

Strength: Back Squats, 5×5. 75% of max weight. 

CFBV is proud to welcome Olympic Development Program soccer players Conner and Ryan H. The future of US Soccer starts here.

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Yesterdays Results

Thursday