The 5:30 crew meets 'Diane"

15 box jumps
15 ring push ups
15 lunges
15 shoulder press 1/2 BW

3rounds 4 time

weighted ring dips anyone?

100 pull ups
100 burpies

A little taste of what is to come...

The events for the Alaska Sectionals have been released! (2010 CrossFit Games Site)

Morning Events
1. Max Clean and Jerk
2. Vertical leap
3. Max Watts on Concept 2 rower
A time limit will be given to complete your best score in all three events.

Two Mile outdoor run (Yes, be prepared to run in the elements, and this is Alaska!)

Afternoon WOD
4 rounds for time of:
6 Chest to bar pull-ups (3 for women)
6 Ring dips (3 for women)
500 meter row
6 135# Thrusters (95# for women)

Announcing the events this far in advance is not standard procedure. Nor is it outside the scope of their charter. Most Sectionals, though, will announce their workouts just a few days before their event.

100 Thrusters 95lbs/65lbs

or midline stabilization

bottom end hold OVHS 5 sec

L sits on rings 5 sec

10 ring push ups

10 rounds

Rest Day

where are the posts?

you've seen the other day's first hand so that's even better

row 1000k
25kb swings
row 1000k
25 kb wrap arounds 
row 1000k
26 kb thrusters

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.

yes this is off the main site it looks kind of like fun?

No rest for the school crew!

What!!! smiling after a workout?

Way to work ladies ... 10 rounds of 10 wall balls and 10 box jumps!

Rest Day
Eat well and shop well

Math lesson...

A pood is a Russian unit of weight equal to approx. 36lbs or 16 kg. Pood was abolished in USSR in 1924 but it is still used in modern Russia in reference to sports weights such as the kettlebell.

There will be a quiz today... but anyone who wears a speedo is exempt!

50 wall balls
5 burpies
50 pull ups
6 burpies
50 65lb thrusters
7 burpies
50 Ring Dips
8 burpies
50 lunges
9 burpies
50 push ups
10 burpies
50 sit ups
3 burpies

 pukie challenge
who gets the bile star this week?

30 squats
10 Pull Ups
10 GHBE
5rounds 4 time

HSPU Challenge for everyone!!!

Snatch progressions

then hit it

Run some Hills -
Steep ones muddy ones yucky ones

REST DAY

Thank YOU

Row sprints 30sec on 30 sec off 8 rounds
dips 20 sec on 40 off 8 rounds
sprints 30 on 30 off 4 rounds
heavy single squat 5 rounds

Kids Jui Jitsu
ages 10-12
know anyone let them know
Tuesday at 400
150.00 for 3 months and that includes a Gi

What the Hell
3 strict pull ups
5 perfect ring push ups
7 toes to the wall OVHsquats ninja sticks
10 rounds
700m as fast as u can

the 5:30 crew...

All Benitar

while the sun and surf was great, its good to be back
lets get after it

skin cat
handstands
strict kip

overhead iso holds
top end find max 10-15 sec hold 11111
bottom end max 5-10 sec hold 11111
Row for distance 10mins

Rowing in style!

3-2-1-go!

For time:

21-15-9

Row for calories - with or without a hat

Kb swings

Pull ups

Front squat

Nice job Madox - didn't even break a sweat!

Classes are on all this week Today thru Thurday at 12:00 noon. Short and intense lunch hour workout.

***

5 rounds:

10 TGU

20 box jumps

then finish with:

100 situps

The guy in this video is crazy strong! Warning: turn down the volume if you don't like gangster rap!

Fun in the sun

Whether you played in the snow or the sand, hope everyone had a chance to enjoy the great day!

For time, 9 rounds of:

9 Overhead squats

9 Deadlifts

9 Burpies

"... realize that sometimes you are going to have good days and sometimes you will have bad days. Whatever the day ends up being, acknowledge it, accept it and move on."

Fight Night

FGB @ 3:00pm

Where's the bucket?!

2 rounds:

ring dips

sledge hammer swings

thrusters

pull ups

wallball shots

kb swings

GHD sit ups

row

1 minute of work at each station, no rest between exercises

2 minute rest between rounds

...then get the bucket!!

Benchmark WOD

"Elizabeth"

For time:

21-15-9

Squat clean (135lbs)

Ring Dips

or one of your choice

CrossFit Merchandise Sale

Check out Crossfit Store they are having a sale. If you want anything let me know by tomorrow.

World Juniors Gold Medal Game: Canada vs USA

(coached by are own Willie Desjardins)

Go CANADA Go

5 rounds of:

5 cleans

15 kb swings

5 K2E

15 double unders

30, 20, 10

thrusters

pullups

For time:

Row 500m

75 sit ups

150 squats

75 sit ups

Row 500m

AMR in 10 minutes of:

10 box jumps

10 wall ball shots

10 burpies

Happy New Year

Found this picture in the archives!

Tom reports "that the surfing is great, the internet is lousy, check the archives for workouts, slay, we will jam when I get back"...

Well, while we brave the cold and snow, happy to know someone is having fun in the sun!

Excited for the new year and all that it may bring. Happy new year everyone!