WOD

A1. Seated Box jump 20:40x5

A2.  For Time

   Push Press #95 #65

   Pull-up

  Reps & Rounds  10-1 / 9-2 / 8-3 / 7-4 / 6-5 / 5-6 / 4-7 / 3-8 / 2-9 / 1-10

** A1.  squat on a med-ball and jump onto a box. #24 #18

*Coaches Notes:  You guys have done many different movements and workouts.  Which particular movement or workout is your favorite?

Comments

[Tripp]

Dear Ladies and Gentlemen,

Due the lack of posts for the past couple of days.... you leave me no choice but to honor a true legend...

http://www.youtube.com/watch?v=uf5rIuJPTt0

[Tripp]

In response to your question Coach David Bonanni....

80's tunes and Sprints.

Done and Done

[chris]

The warm up....

row
foam roll
jog
stretch
THE HAKA
http://www.youtube.com/watch?v=cle20lQg0Qs&feature=related

[Brett]

Chris beat me with the "Warm Up"... Thats what I get for sleeping in past 5:30am...

I would have to say the max bench, max dead lift, and max push press. One rep each, and throw in three burpees for cardio.

Lynne (max body weight bench and max pull-ups)... even though it is the most pain I have ever been in for three days after.

[Katye]

WOW!!! Chris, I can't believe the other team wasn't laughing at them!! Tripppp... who in crossfit can we start calling Spicoli?

[Tripp]

Katye I have a feeling a member will be coming in the near future that we can brand him with the name Jeff Spicoli.

However, I think it is manadatory for all memembers to have nicknames... So far we have Military for Mike, Brett The Hitman Hart, and Tripp.

[Barry]

Two WOD's in 12 hours, 560 reps. Now I shall practice law. Or, maybe close my office door and nap until 600pm. Needless to say, my favorite movement right now will be getting into my bed. Other than that pushups, pullups, push press and I am tempted to say thrusters but I know the second I start them, I will wish I never said it. I am starting to like power cleans too.

[Barry]

I hope you will not hold any of this against us coach. I can see you working..."OK, Barry likes push press, lets make him do 300 reps for time and see how he likes them after that. Brett likes one rep max and three burpees, 30 rounds for time. Chris wants to warm up, ok, warm up routine, AMRAP in 60 minutes." I see the storm coming.

[Carl]

mb cleans, deadlifts

the impromptu workout we did on Saturday afternoon was a good one.

[Katye]

I agree. All CFH members should have nicknames. As for my favorite workout or movement..? Push press and thrusters. Oh, and high hang squat cleans. Wide range of motion movements are thee coolest.

[Dominique]

All of the WODs are hard, so there isn't anything I absolutely love doing, but, I really enjoyed the turkish get up WOD of 1/30 and the burpees, kb swings, pull ups WOD of 2/4. I hate to say it, but I think I'm starting to like burpees. I can really feel it the next day. I think for me it's the crew I work out with that makes it fun. Tuesdays and Thursdays at 6am crew is the best!

[Tripp]

All the WODs and movements are just straight Down nasty fun and more importantly people need to start listening to Grand Funk Railroad

[Tripp]

Dominique to do agree with you on "Wake up crew" However, that 12 noon slot is absolutely FEROCIOUS with those five individuals.

[Carl]

It would be kind of cool to have a wod called "the Locomotion"

doing tgus with a sandbag last month was pretty cool, too.

[Nick]

Grace!

[brett]

Great workout today...even with shirtless Dave!!!

Now all the women will be crowding the Power Hour at noon for a glimpse... ;-)

[Katye]

They will be crowdin' for a glimpse to see Katye doing pull-ups with out a band!!!!Yahoooo

[Olivia Rose]

Uncle Dave,
I have to cancel my evaulation tomorrow because of the snowstorm we are supposed to get tonight.I had so many new moves I wanted to show you but I have plans with Grandpop to build another snowman. Grandmom said we can have more than one! I am so glad you asked us what workout was our favorite because I have been thinking about this for awhile and I wanted to ask you why you do not have an Olivia WOD? I see Lynn, Helen and Cindy but never an Olivia. I just hope you will give it a thought. Grandmom said I already mastered the pull up, see picture I sent you. Head over bar, I remember. I have the squat down pat, and the push up (off floor into a craw position, easy. The seated box jump, I do all day in my jumper, you saw that on Sunday. Pretty impressive, huh? Grandmom say's I do the clean and jerk when she changes my diaper and the burpees are a given. How about my motor skills? I did look into the Paleo diet, but I find the Olivia diet works better for me, it consits of Mineste, avacado's, mum mums, Italian bread and lots of fruit. That meatball I had on Saturday was a first, but definatly not my last! I hope to see you tomorrow, you can pull my on my sled.
Love, Olivia