Posts Tagged ‘squats’
Please be sure to periodically check the tab CFNKY news for member info. This is a great page for notes and announcements- I always date it when it is updated so you know if there is something new. Check it out now because I want your testimonials!
Remember there is no mid afternoon classes on Tuesday.
WOD:
“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Posted in 
Tags: 
“Garrett“
Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
Post time to comments.
Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.
Remember this weekend is the ARNOLD!!
The Sectional Event is being held as one element of the Arnold Classic on March 7. CrossFit HQ will be hosting a booth – stop by to compete in WODs, pick up swag from the CrossFit store and mix it up with HQ trainer-athletes Chris Spealler, Josh Everett and Crystal McReynolds. CrossFit Kids will be hosting a booth too, so bring the whole family.
As a reminder, the Arnold Classic Event is the largest multi-sport festival in the world so we expect the Columbus area to be very busy. Please make your hotel reservations by clicking here. Every hotel room in Columbus will eventually sell out. excerpt taken from the crossfit games 2010 web site.
- March 3rd, 5:00 PM – WODs Released
- March 6th, 12:00-4:00 Early Check In Room B200 – Sign Waivers and get arm band and numbers. The more people who come during this time will help us greatly for Sunday.
- March 7th, 6:30-7:30 AM Late Registration – If you miss this you WILL NOT COMPETE
- March 7th, 8:00 AM The event will kick off. The WODs and heats will run pretty much consecutively until almost 6:00 PM. Plan accordingly.
WOD- Squats, pull-ups and push ups
January 26th, 2010 | Author: cmupilam
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Post results to comments.
WOD- “Angie”
January 3rd, 2010 | Author: cmupilam
“Angie“
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Many of you are setting new goals & resolutions, many of which include the Paleo style of eating. I will post links and try to attach information more often for you to reference. We are here to help you meet BOTH your fitness and nutrition needs.
Great intro to the paleo lifestyle
Detailed shopping list of foods
Paleodiet.com
Paleolithic diet so easy, cavemen actually did it
Transitioning to a paleo diet
Saturday-Bring a Friend
December 12th, 2009 | Author: cmupilam
What a fantastic turnout of “friends”- Thanks to Karin for bringing Julie, Ashley for introducing Shannon, and to Mindy for both Chip and Jeff-
2 person teams- 1 person work/one person rest/then switch
Rowing
Squats
Situps
Pushups
Pullups
400 meters 800 meters Add new tag back extensions back squat Bear Complex bear crawl Bench Press box jumps burpees Clean and jerks cleans Crossfit deadlifts death by clean and jerks Double-unders Fitness Free Saturday Workouts front squats GPP handstand push up Hang Power Snatch kettle bell swings knees to Elbows Muscle Ups overhead squats power clean Pull-ups Push Jerk Push Press push ups rest ring dips Row running SDHP shoulder press sit-ups snatch squats tabata Thrusters wallball WOD Workout
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