Blogs

Jun 27th

2006

By Mike Minium
Comments 5

6/27/06 WOD

Chargers – 3 rounds
Buttercups – 2 rounds

For time:

20 burpees (jump only)
30 push-ups
40 sit-ups
50 squats
Run 1/4 mile

Post times

Jun 26th

2006

By Mike Minium
Comments 2

6/26/06 WOD

8 times up and down stairs
20 push-ups each time at the bottom

Post times.
Compare to 5/24/06

vm.jpg

Valley CrossFit does Vomitus Maximus (4/12/06 workout) – www.valleycrossfit.com

Jun 23rd

2006

By Mike Minium
Comments 1

6/23/06 WOD

5 Rounds for time:

25 Push-ups
15 Ring dips
15 Push-press @ 95 lbs

Sam_Max_Nic_Small.JPG

Caught!

Sam caught on camera at the bottom of his squat. Get that back arched and those shoulders back!

Jun 22nd

2006

By Mike Minium
Comments 1

6/22/06 WOD

Post loads and times.

Chargers – 5 rounds
Buttercups – 3 rounds

10 db cleans
10 db squats
10 db snatches
10 overhead lunges
10 thrusters

Jun 19th

2006

By Mike Minium
Comments 2

6/19/06 WOD

Run 100m
5 db cleans, 10 push-ups, 15 db squats
Run 200m
5 db cleans, 10 push-ups, 15 db squats
Run 300m
5 db cleans, 10 push-ups, 15 db squats
Run 400m
5 db cleans, 10 push-ups, 15 db squats
Run 500m
5 db cleans, 10 push-ups, 15 db squats
Run 600m
5 db cleans, 10 push-ups, 15 db squats

Post times and loads.

Jun 16th

2006

By Mike Minium
Comments Comments Off on 6/16/06 WOD

6/16/06 WOD

Run 5k

Connie_Rope_Climb_Small.JPG

Connie on her way up the rope.

Jun 15th

2006

By Mike Minium
Comments 2

6/15/06 WOD

Max rounds in 20 minutes:

20 double jumps
20 thruters
20 jumping pull-ups (or 10 regular pull-ups, or 1 rope climb)

Jun 13th

2006

By Mike Minium
Comments 4

6/13/06 WOD

30 burpees (no push-up, jump at the top)
25 two arm dumbbell swings (1/4 bw)
25 burpees
50 push-ups
20 burpees
75 sit-ups
15 burpees
100 squats
10 burpees

Compare to 4/12/06

Jun 8th

2006

By Mike Minium
Comments Comments Off on 6/8/06 WOD

6/8/06 WOD

Chargers – 5 rounds
Buttercups – 3 rounds

10 Overhead presses
10 Thrusters
50 Free squats
20 push-ups

Jun 7th

2006

By Mike Minium
Comments Comments Off on 6/7/06 WOD

6/7/06 WOD

Work up to max loads.

Deadlift and Front Squat
10-8-6-5-3-3