Tuesday, June 30, 2015

O67 - OHS x 5

20 minutes to establish a 5RM Overhead Squat

then

Tabata Double Unders immediately followed by
Tabata Burpees

Score is load + total DU + total Burpees. Post score to comments.

HOLIDAY HOURS: Carport CrossFit will be closed Friday and Saturday in celebration of Independence Day. Everyone have a fun and safe weekend!!

Monday, June 29, 2015

I17 - LYNNE

Oatie and Kavita competed in their first CrossFit competition this weekend!

5 x Every 7 minutes for perform
ME Body weight bench press immediately followed by ME Pull-ups

Post reps for both exercises in all rounds. Compare to 1/24/14 and 4/3/15.

Kevin Montoya, 170lbs: 20/64, 15/57, 12/50, 9/39, 9/36
Dave Lipson, 205lbs: 24/40, 20/36, 16/32, 16/32, 14/32
Mel Ockerby, 135lbs: 7/50, 6/44, 5/41, 4/32, 5/32
Austin Malleolo, 170lbs: 21/40, 18/35, 13/29, 11/28, 10/15
James Hobart, 180lbs: 13/42, 10/42, 9/33, 7/30, 6/26
Kristan Clever, 135lbs: 12/35, 12/35, 12/28, 12/28, 11/25
Heather Bergeron, 135lbs: 5/44, 5/40, 4/33, 4/31, 5/30

WOD Demo with Kristan Clever and Dave Lipson by Again Faster Equipment - video [wmv] [mov]
Kevin Montoya on today's WOD - video [wmv] [mov]
Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]
James Hobart and Austin Malleolo on today's WOD - video [wmv] [mov]

HOLIDAY HOURS: Carport CrossFit will be closed Friday and Saturday in celebration of Independence Day. Everyone have a fun and safe weekend!!

Sunday, June 28, 2015

Saturday, June 27, 2015

Friday, June 26, 2015

I22 - DT

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. Top 5 Rx scores make the leader board!

Jerk Efficiency Demo [wmv][mov]

Compare to 5/20/11, 1/25/12, 5/21/12, 6/27/12, and 9/9/13. (Katie J, you can compare your score to 7/23/09!)

Thursday, June 25, 2015

O64 - PJ X5, BJ+TTB

20 minutes to establish 5RM Push Jerk

-then-
 
3 x 2min AMRAP
10 box jumps, 24/20
5 TTB
 
Post load and total reps to comments. Compare to 12/12/13.

New edition of CFJ Issue 21, "Zone Meal Plans" - CrossFit Journal [article]


Wednesday, June 24, 2015

N42 - SHOULDER PRESS X 3

20 minutes to establish a 3-rep max Shoulder Press

- then -

10 minute AMRAP of:
5 Handstand Pushups
10 Kettlebell Swings, 2pd/1.5pd
15 Double Unders

Post load and reps to comments. Compare to 12/13/11.