09/30/2010 WOD:

30 sec. tire jumps
30 sec. superman hold
30 sec. 10" box jumps
30 sec. plank hold
30 sec. 14" box jumps
30 sec. push ups
30 sec. 24" box jumps
30 sec. dips

count jumps, push ups and dips

09/29/2010 WOD:

10 med ball toss/catch
30 skater slides
50 jump rope jumps
run 400m

20 minutes AMRAP

09/28/2010 WOD:

10 sit ups, 10 SDHP

10 rounds for time

09/24/2010 WOD:

21-15-9

Burpees
Med ball Cleans

Waterland CrossFit Quote of the Day!!!

I am convinced all of humanity is born with more gifts than we know.  Most are born geniuses and just get de-geniused rapidly.
                                                   --  Buckminster Fuller

Boy!! I sure know how ole' Buckminster feels!!! "De-geniused" is my new favorite word!!! Great days to all!!! -Dave

09/23/2010 WOD:

Tabata Squats :o)

9/22/2010 WOD:

50 ball slams
50m walking lunges (back knee kisses the ground)

3 rounds for time

09/21/2010 WOD:

Run 200m
10 close grip/diamond push ups

20 min AMRAP

Waterland CrossFit Quote of the Day!!

If you're going through hell, keep going.   -Winston Churchill

Seems appropriate for some of our WODs!!!

Keep going, baby, keep going!!! We're unspeakably proud of the efforts put forth daily by our true blue family of clients!!! We are always accepting more members for the family!!! Contact us for more info.!!!!

09/20/2010 WOD:

99 single jumps (jump rope) or 33 DU's
10 Knees to Elbows
50m Farmer's Carry

5 rounds for time

09/15/2010 WOD

25 sit ups
25 Dead Lifts
25 push ups
25 Dead Lifts
25 air squats
25 Dead Lifts
25 box jumps
25 Dead Lifts

for time!!

9/10/2010 WOD

50 each for time:
Push ups
Dips
Overhead squat with med. ball
50 side jumps over med. ball

Warm up: Run 800 m.

Great one here, folks!!!!

9/9/2010 WOD

Run 5k -timed

Warm-up: 25 jump rope, 25 pull-ups, stretch

Skill: Front squat

9/8/2010 WOD

AMRAP 20 min.: 20 walking lunges, 25 jumping jacks, 10 bench press

Great workout!!!