Kathy Sturm on a visit from Topsfield, MA where she works out with Dave and Tara Picardi of North Shore Crossfit. In the one year since starting Crossfit Kathy has lost 40 lbs. and now has pull ups. She did all 45 in today's workout! Good job, Kathy.
Workout:
9 Rounds for time:
5 High Box Jumps (aim for a 28"-32' box)
5 Heavy Thrusters (Gents use 115# and Ladies Use 85#)
5 Pull Ups
Rob, Zac and Brendan after today's WOD, "Nicole". Their scores are posted in chalk above their heads.
These three super athletes are competing in the main site's WOD's for the month of August. Place your bets for who the winner will be in 'comments'.
Workout:
Run 800m for time
Rest 2 min.
30 Shoulder Press for time (Gents use empty 45# bar and ladies use 33# bar)
Rest 2 min.
Run 400m for time
Rest 2 min.
30 Push Press for time (use same bar)
Rest 2 min.
Run 800m for time (same bar)
Rest 2 min.
Post all times to comments
30 Push Jerks for time
Cill's back and boy are we happy.
She spent 6 weeks in LA taking an architecture course and working out with Andy Petranek at Crossfit Los Angeles aka Petranek Fitness.
Workout:
'Tabata This'
Row (for calories)
Pull Up
Push Up
Sit Up
Squat
Perform all exercises in a full 8 round tabata, taking your low score from each and adding it up for a total score. Only rest 1 min. in between each excercise.
Post your total score to comments
Dylan Vandenburg and Samuel 'Shark' Khan at the top of Coco Head on Oahu.
Shark is one of many of our local Crossfitters who is a part of the Pegasus sailing team.
Workout:
3 rounds for time:
1 mile Bike Sprint (Gents use level 20 and ladies use level 15)
15 Dumbbell Thrusters (Gents use 35# and ladies use 25#)
15m Walking Lunges holding same dumbbells
Nora Grant is 28 years young today.
Happy Birthday, Nora.
We wish you the best.
Workout:
Back Squat 3-3-3-3-3-3-3
*The goal is to find the max load that you can back squat 3 times without re-racking the weight.
Post weights to comments.
Peter Zwart is on his way to Pensacola, FL to finish pilot school. Good luck, Peter. We'll miss having you around the gym. You are a great athlete and a complete gentleman.
Workout:
Row 1k
21 KBS
21 Push Ups
Row 750m
21 KBS
21 Push Ups
Row 500m
21 KBS
21 Push Ups
Row 250m
21 KBS
21 Push Ups
Notice the ring on Mallee's left hand?...
Her and Greg Amundson got engaged while in Hawaii.
Congrats you two...we are all so happy for you.
Workout:
3 rounds:
15 Front Squat (bodyweight)
3 Rope Climb
What are your kids doing this summer? Help them have fun by bringing them to one of our kid's Crossfit classes.
Workout:
For Time:
21 Deadlift (Gents use 185#, ladies use 135#)
Run 400m
21 Knees to Elbows
18 Deadlifts
Run 400m
18 Knees to Elbows
15 Deadlifts
Run 400m
15 Knees to Elbows
12 Deadlifts
Run 400m
12 Knees to Elbows
Dalton McKenna...the up and coming stud at Crossfit Santa Cruz.
Nurse Nancy got a new Overhead Squat PR on Tuesday, 115 lbs! Download Nancy's Overhead Squat
Workout:
3 Rounds for time:
Run 800m
50 Wall Ball (Gents use 20# and ladies use 14#)
'Captain' Andrew Thompson (who is now a Major) and Brian Mulvaney of Crossfit HQ.
Check out the excerpt from the book 'A Civil War: Army Vs. Navy' by John Feinstein which features Thompson as one of the star players.
Workout:
How many double unders can you get in 10 min?
