Wednesday, July 29, 2009

8/1/09-Saturday REST DAY


10 k


With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Sunday, July 26, 2009


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

7/28/09-Tuesday REST DAY

Saturday, July 25, 2009


Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments.


Five rounds for max reps of:
Body weight bench press
Post reps for both exercises in all rounds.


Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.

Thursday, July 23, 2009

7/25/09-Saturday TEAM WOD

Team WOD, 8 a.m.

The WOD will be posted on Saturday morning.

BBQ at the York's after. Noonish till 3-4 ish.

Bring a Paleo dish.

Bring your own drinks.

Kids are welcome, if they can not swim on their own, BRING A LIFE JACKET for them.

Tuesday, July 21, 2009

7/24/09-Friday-REST DAY

Team WOD on Saturday, 8 a.m., TBA Saturday morning. BBQ at the York's pool, noonish after the WOD. Bring a Paleo dish. Lewis, Keystone Light is not a Paleo dish! Kids are welcome!


Deadlift 1-1-1-1-1-1-1 reps

Sunday, July 19, 2009


2009 CrossFit Games
Run 5 K

Post time to comments. Look at the "Links" section for a Google Earth map of the run.
After Saturday's workout there is a Paleo BBQ at Peter's house (at the pool.) Bring a Paleo dish, I'll bring fish. Kids are welcome. Who knows maybe we'll come up with a pool WOD. Noonish time frame.


2009 Crossfit games

Filthy 50's

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Post time to comments.

Friday, July 17, 2009

7/20/09-Monday REST DAY

Lewis, I'm not a fat kid anymore, resting, classic.

Wednesday, July 15, 2009


Katie with a kids class at CrossFit APE
CFA Tri-atha-WOD

Long course:
500m swim
10.08 mile bike ride, turn around at Reeder Road
2.37 mile run

Short course:
250m swim
4.01 mile bike ride, turn around at Homedale Road
2.37 mile run

The course will be posted at the gym Sunday morning, 95% of the ride/run will be on the bike path. Carpool to the pool and to get the bikes at Pheasant Run. Meet at 7am at CFA.


Allison at the CrossFit Games Qualifier
Hang power clean
1-1-1-1-1-1-1 reps

Remember Sunday is the first Crossfit APE Tri-atha-WOD.

Meet at CF APE at 7 am and we'll car pool to the Ella Redkey Pool, 1805 Main Street.

500 meter swim-looks like $4.00 ea for the swim.
10.08 mile bike ride-Ella Redkey to the bike path south, turn east at the tressel, turn around at Reeder Road, ride west to Homedale, turn south to Pheasant Run (Allison's work) drop off the bike and then run to the gym.
2.37 miles

12.45 miles bike and run total


Jason at the Qualifier

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Sunday, July 12, 2009

7/16/09-Thursday OFF DAY


Good game Jake.

Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.


Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Post time to comments.


Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.

Thursday, July 9, 2009

7/12/09-Sunday REST DAY

Nice job on Saturday's Team WOD's. Were going to do it again in two weeks and then a BBQ at the York's pool, so plan on a pool and BBQ day for Saturday, 7/25/09. Also, bring a friend on team WOD days.


TEAM WOD and bring a friend day.
AMRAP in 30 min of:
1. Dumbell Swings
2. Double unders
3. Deadlift
4. Sledge hammer swings
5.Tire drag
6. Row
Teams of two, luck of the draw. Your team will start at one of the six stations, as you pass your station =one round. If your team is passed you must give up the equipment to the passing team resume the reps and do 5 burpees, prior to moving on.
Goo ruck, ROR.

Tuesday, July 7, 2009

7/10/09-Friday HERO WOD!

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.


21-18-15-12-9-6-3 rep rounds of:

185 pound Front squat
GHD Sit-up

Post time to comments.

7/8/09-Wednesday REST DAY

Does no one remember what this guy was?

Saturday, July 4, 2009


Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

7/6/09-Monday Hero WOD

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

Friday, July 3, 2009

7/5/09-Sunday Hero WOD


75 pound Power snatch, 75 reps for time.

Post time to comments.

Thursday, July 2, 2009