tag:blogger.com,1999:blog-58897508562022299792011-07-07T15:56:00.946-07:00CrossFit Olympianoreply@blogger.comBlogger2631100tag:blogger.com,1999:blog-5889750856202229979.post-41569606451062627852010-04-21T09:51:00.000-07:002010-04-21T09:55:09.839-07:00<strong>Warm-up:</strong><br />800m Run<br />---------------<br />30x Lunges<br />20x Push up<br />30x KB Swing<br />20x Back Ext<br />x2<br /><br /><strong>WOD:</strong><br />10x DL<br />10x Box Jump<br />10x Knees to elbows<br /><br />x5<br /><br />------------or--------------<br /><br />3x Muscle ups<br />50x Double Unders<br />30x Air Squats<br /><br />x3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-4156960645106262785?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com1tag:blogger.com,1999:blog-5889750856202229979.post-65637437461911588332010-04-21T09:49:00.001-07:002010-04-21T09:51:43.224-07:00<strong>Warm-up:</strong><br />Row 500m<br />---------------<br />20x Push up<br />20x Air Squats<br />20x Back Ext<br />x2<br /><br /><strong>WOD:</strong><br />21-15-9<br />---------------------<br />Split Jerk<br />Cross-over Push up<br />Floor wipers<br />---------------------<br /><br />Following each round complete 5 man makers<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6563743746191158833?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-47181953884069872222010-04-08T22:08:00.001-07:002010-04-08T22:16:58.301-07:00<strong>Warm-up:</strong><br />400m Run or 500m Row<br />--------------------------<br />15x Push up<br />15x Sit-up<br />15x GHD Back Ext<br /><br />x3<br /><br /><strong>WOD:</strong><br /><em><strong></strong></em><br /><em><strong>HAPPY BDAY GEN ~ 4/8/1986~ Age:24</strong></em><br /><strong><em></em></strong><br />400m Run<br />8x Snatch<br />24x Hollow Rock<br />86x Double Unders<br /><br />400m Run<br />8x OH Squat<br />24x Ball Slams<br />86x Double Unders<br /><br />400m Run<br />8x HSPU<br />24x Pull Ups<br />86x Double Unders<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-4718195388406987222?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-36892517219803009822010-04-08T09:10:00.000-07:002010-04-08T09:11:56.499-07:00<strong>Warm-up:</strong><br />400m Run<br />15x PVC Pass through<br />15x Push Up<br />15x Air Squat<br /><br />x3<br /><br /><strong>WOD:</strong><br /><em>AMRAP 20 min</em><br /><br />5x Thrusters<br />7x Hang Clean<br />10x SDHP<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-3689251721980300982?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-41384578218447240812010-04-07T09:01:00.000-07:002010-04-07T09:03:13.895-07:00<strong>Warm-up:</strong><br />400m Run<br />-------------<br />30-20-10<br />Double Unders<br />Lunges<br />PVC Pass Through<br /><br /><br /><strong>WOD:<br /></strong>40 Push Press 45/65<br />30 Air Squat<br />20 Push Up<br />10 Pull Up<br /><br />x3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-4138457821844724081?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-53718280341003466492010-04-06T10:41:00.000-07:002010-04-06T10:43:39.001-07:00<strong>Warm-up:</strong><br />400m Run<br />-------------<br />21-15-9<br />Push up<br />Sit-up<br />Good Monrings<br />air squats<br /><br /><strong>WOD:</strong><br />**for time**<br />10 SDHP<br />200m Sprint<br />9 SDHP<br />200m Sprint<br />8 SDHP<br />200m Sprint.....<br />....7,6,5,4,3,2,1<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-5371828034100346649?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-46209634951940732032010-04-05T08:24:00.000-07:002010-04-05T08:31:00.404-07:00<div align="center"><a href="http://2.bp.blogspot.com/_t0kamZlJLS0/S7oAusmnvbI/AAAAAAAABAA/uxq7PGnU_zk/s1600/cf.jpg"><img id="BLOGGER_PHOTO_ID_5456674700759907762" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_t0kamZlJLS0/S7oAusmnvbI/AAAAAAAABAA/uxq7PGnU_zk/s320/cf.jpg" border="0" /></a> Yeah Buddy!!! CFO has recently been working on expanding our gym space and finally made that dent needed in the wall between us and the people who usually complain about our "noise." We will be modifying and adding things to our new space. Come check us out!<br /><div align="center"></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-4620963495194073203?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-20121068004820740722010-04-05T08:18:00.000-07:002010-04-05T08:21:50.466-07:00<strong>Warm-up:</strong><br />400m Run<br />-----------------------<br />15x PVC Pass through<br />15x Push-up<br />15x Sit-up<br />15x Dips<br /><br /><strong>WOD:</strong><br />PARTNER UP!!!<br /><br />50x Push Press 45#<br />*Wall Balls<br />-Switch-<br />25x Pull ups/50x Jumping Pull up<br />*KB Swing<br />-Switch-<br />100x Lunges<br />*Box Jumps<br />-Switch-<br />2x Rope Climbs/6x Modified<br />*Hollow Rocks<br />DONE!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-2012106800482074072?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-21881360840092854602010-04-05T08:15:00.000-07:002010-04-05T08:18:07.743-07:00<strong>Warm-up:</strong><br />500m Row<br />15x Push up<br />15x PVC Pass Through<br />50x Jump Rope<br /><br /><strong>WOD:</strong><br /><em>GET SOME!!!</em><br />------------------------<br />250 Air Squat for time<br />------------------------<br /><br />50x Double Under<br />25x Burpee<br />40x Double Under<br />20x Burpee<br />30x Double Under<br />15x Burpee<br /><br />*For Time<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-2188136084009285460?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-82178753117924365272010-04-05T08:12:00.000-07:002010-04-05T08:14:53.489-07:00<span style="color:#990000;">APRIL FOOLS!!!</span><br /><br /><strong>Warm-up:</strong><br />800m Run<br />-------------<br />15x Back Ext<br />15x Sit ups<br /><br />x3<br /><br /><strong>WOD:</strong><br /><em>5 round for time</em><br />20x DL<br />30x KB Sing<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-8217875311792436527?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-49223626086527960242010-04-01T08:19:00.000-07:002010-04-01T08:22:31.327-07:00<strong>Warm-up:</strong><br />50x Double Unders<br />15x Squat<br />15x PVC pass through<br />30x Double Unders<br />15x PVC OH squat<br />15x Push-up<br />20x Double Unders<br /><br /><strong>WOD:</strong><br />"Nancy"<br />15x OH Squat 65/95<br />400m Run<br /><br />x5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-4922362608652796024?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-83390124343114478092010-03-31T11:49:00.000-07:002010-03-31T11:52:24.848-07:00<strong>Warm-up:</strong><br />15x KB Swing<br />15x Back Ext.<br />15x KTE<br />15x PVC Pass throughs<br /><br /><strong>WOD:</strong><br />15x Power Cleans<br />30x Box Jump<br />15x Burpees/ Pull Ups *<br /><br />*Depended on individuals that attended yesterdays class<br /><br />-or-<br /><br /><em>Diane</em><br />21-15-9<br />Deadlift<br />HSPU<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-8339012434311447809?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-63245591576572565842010-03-30T09:47:00.000-07:002010-03-30T09:48:50.349-07:00<strong>Warm-up:</strong><br />50x Double Unders<br />50x Sit-ups<br />25x Back Ext<br />25x Incline Push up<br /><br /><strong>WOD:</strong><br />"Rowing Fran"<br /><br />500m Row<br /><br />21-15-9<br />Thrusters<br />Pull Ups<br /><br />500m Row<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6324559157657256584?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-41953991196691323642010-03-29T12:01:00.000-07:002010-03-29T12:03:16.945-07:00<strong>Warm-up:</strong><br />800m Run<br />15x Jumping Pull-up<br />15x Sit-up<br />15x Double Under<br /><br />x3<br /><br /><strong>WOD:</strong><br /><em>10-9-8-7-6-5-4-3-2-1</em><br />Man Makers<br />Burpee Box Jumps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-4195399119669132364?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-32223136876464691502010-03-29T11:56:00.000-07:002010-03-29T12:01:27.515-07:00<strong>WOD:</strong><br />5x Snatch Balance (heaving Jerk)<br />5x OHS<br />5x Snatch<br />100m Sprint<br /><br />x5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-3222313687646469150?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-15755637070782658852010-03-29T11:52:00.000-07:002010-03-29T11:56:25.409-07:00<strong>Warm-up:</strong><br />500m Row<br />--------------<br />10x Push up<br />10x Sit-up<br />10x Pull up<br /><br />x3<br /><br /><strong>WOD:</strong><br /><em>-400m Run-</em><br />50x Pull up<br />21x KB Snatch<br /><br /><em>-400m Run-</em><br />50x Push up<br />21x KB Swing<br /><br /><em>-400m Run-</em><br />50x Air Squat<br />21x KB Press<br /><br /><em>-400m Run-</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-1575563707078265885?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-35406455940642811482010-03-29T11:50:00.000-07:002010-03-29T11:52:22.512-07:00<strong>Warm-up:</strong><br />800m Run<br />21-15-9<br />KB Swing<br />GHD Ext<br /><br /><strong>WOD:</strong><br /><br />AMRAP 12 min<br />5x Deadlift<br />10x Burpees<br /><br />-Rest 2 min-<br /><br />AMRAP 12 min<br />5x Knees to Elbows<br />10x Push Press<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-3540645594064281148?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-21016863183353156212010-03-24T08:11:00.000-07:002010-03-24T08:14:40.920-07:00<strong>Warm-up:</strong><br />800m Run<br />15x Jumping Pull ups<br />10x KB Swing<br />10x Box Jump<br />x3<br /><br /><strong>WOD:</strong><br />50x Double Unders<br /><br />5x Burpees<br />10x Knees to Elbows---------x3<br />15x Air Squats<br /><br />40x Double Unders<br /><br />5x Burpees<br />10x Knees to Elbows---------x2<br />15x Air Squats<br /><br />30x Double Unders<br /><br />5x Burpees<br />10x Knees to Elbows---------x1<br />15x Air Squats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-2101686318335315621?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-45983987052275409702010-03-23T11:03:00.000-07:002010-03-23T11:08:02.441-07:00"Today I will do what others wont, so that tomorrow I can accomplish what others can't"<br />-Jerry Rice<br /><br /><strong>Warm-up:</strong><br />250m Row<br />---------------<br />21-15-9<br />Knees to elbows<br />Pistols<br />---------------<br />250m Row<br /><br /><strong>WOD:</strong><br /><em>100m Sprint</em><br /><br />5x Squat Clean and Press<br />10x Pull Ups<br /><br /><em>100m Sprint</em><br /><br />6x Front Squat<br />12x Push Up<br /><br />X5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-4598398705227540970?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-66774330892068591542010-03-21T13:22:00.001-07:002010-03-21T13:24:38.840-07:00Warm-up:<br />500m row<br />------------<br />15x Squats<br />15x Push ups<br />15x Supermans<br /><br />WOD:<br />20x Burpees<br />20x Double Unders<br />x2<br /><br />5x Tire flips<br />800m run<br /><br />20x Wall Balls<br />20x Pull ups<br />x2<br /><br />5x Tire Flips<br />800m run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6677433089206859154?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-90563303372142324372010-03-20T08:38:00.000-07:002010-03-20T08:40:26.192-07:00Warm-up:<br />500m Row<br />------------<br />10x PVC Pass through<br />10x PVC Snatch<br />10x PVC Squat<br />x3<br /><br />WOD:<br />3-3-3-3-3<br />Deadlift<br /><br />-or-<br /><br />100x Floor to overhead for time<br />*every third minute a sprint must be performed until 100 is completed<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-9056330337214232437?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-66351293742664121312010-03-18T23:18:00.000-07:002010-03-18T23:27:27.498-07:00<a href="http://3.bp.blogspot.com/_t0kamZlJLS0/S6MYd9ASszI/AAAAAAAAA_4/pkcpuVzW4tc/s1600-h/kb.bmp"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 240px; DISPLAY: block; HEIGHT: 320px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5450226876919493426" border="0" alt="" src="http://3.bp.blogspot.com/_t0kamZlJLS0/S6MYd9ASszI/AAAAAAAAA_4/pkcpuVzW4tc/s320/kb.bmp" /></a><br /><div align="center"> </div><div align="center"><span style="font-size:130%;">CAUTION PARTICIPATING IN CROSSFIT MAY LEAD TO BEING A BADASS</span> </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6635129374266412131?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com3tag:blogger.com,1999:blog-5889750856202229979.post-49547269953573927312010-03-18T22:46:00.000-07:002010-03-18T22:51:59.118-07:00<span style="font-size:180%;color:#006600;"><strong>Happy St. Patricks Day!</strong></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-4954726995357392731?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-28550750754541830772010-03-18T22:42:00.000-07:002010-03-18T22:45:42.139-07:00<strong>Warm-up:</strong><br />500m Row<br />10x PVC Pass Throughs<br />10x PVC Squat<br />10x PVC Good Mornings<br /><br />x3<br /><br /><strong>WOD:</strong><br />"MURPH"<br />1 mile run<br />100x Pull-ups<br />200x Push-Ups<br />300x Squats<br />1 mile run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-2855075075454183077?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-72199975341658957052010-03-18T22:38:00.000-07:002010-03-18T22:42:00.768-07:00<strong>Warm-up:</strong><br />500m Row<br />10x Squats<br />10x Sit-up<br />10x Push -up<br />10x Back Ext<br /><br />x3<br /><br /><strong>WOD:<br /></strong>400m Run<br />-------------<br />21-15-9<br />Thrusters<br />Good Mornings<br />Pull ups<br />------------<br />400m Run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-7219997534165895705?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-64915361029081776362010-03-18T22:15:00.000-07:002010-03-18T22:38:49.551-07:00<strong>Warm-up:</strong><br />1000m Row<br />10x Jump Squat<br />10x Clap Push-ups<br />x3<br /><br /><strong>WOD:</strong><br />"Modified Fight Gone Bad"<br />3 Rounds<br /><br />30x SDHP<br />30x Double Unders<br />30x Push Press<br />30x Box Jumps<br /><br />Row for 30 calories<br /><br />-rest for 3 minutes-<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6491536102908177636?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-67693423129622897112010-03-18T22:06:00.000-07:002010-03-18T22:15:11.234-07:00<strong>Warm-up:</strong><br />800m Row/Run<br />15x Squat<br />15x Sit-up<br />15x Push Up<br /><br /><strong>WOD:</strong><br />AMRAP 6min per round<br /><br />#1<br />5x DB cleans<br />10x DB OH Squats<br />15x Box Jumps<br /><br />-1min Rest-<br /><br />#2<br />5x Dips<br />10x Pull-ups<br />15x Closed Grip Push-ups<br /><br />-1min Rest-<br /><br />#3<br />5x KTE<br />10x Windsheild Wipers<br />15x Sit-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6769342312962289711?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-20770118032496708012010-03-18T21:59:00.000-07:002010-03-18T22:06:42.245-07:00<span style="font-size:180%;">WOD:</span><br /><span style="font-size:180%;"><strong>Filthy Fifty</strong></span><br />50x Box Jumps<br />50x Jumping Pull-ups<br />50x Kettle Bell Swing<br />50x Walking Lunges<br />50x Knees to Elbows<br />50x Push Press<br />50x GHD Back Ext<br />50x Wall Balls<br />50x Double Unders<br />50x Burpees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-2077011803249670801?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-31039876232601277862010-03-01T12:03:00.000-08:002010-03-01T12:05:02.158-08:00<strong>WOD:</strong><br />800m Run<br />------------------<br />15x RDL<br />30x KB Swing<br />20x Box Jump<br /><br />x5<br />------------------<br />800m Run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-3103987623260127786?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com1tag:blogger.com,1999:blog-5889750856202229979.post-40643832446373485192010-03-01T11:53:00.000-08:002010-03-01T12:02:53.057-08:00Warm-up:<br />400m Run<br />15x GHD Ext<br />15x Lunges<br />15x Push ups<br /><br />WOD:<br />50-30-50<br />------------------<br /> Jumping pull-ups<br /> Obliques (25/15 each side)<br /> Supermans<br /> Abmat sit-up<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-4064383244637348519?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-81677199730749128142010-03-01T11:43:00.000-08:002010-03-01T11:53:49.797-08:00<strong>Warm-up:</strong><br />800m Run<br />----------------------<br />10x PVC pass through<br />10x GHD Ext<br />10x OH Squats<br />10x Press<br />x3<br /><br /><strong>WOD:</strong><br />*all movements need to be completed unbroken, if reps are broken penalty is performed <br />12x DL (*20 squats)<br />9x Hang Clean (*3 Burpees)<br />6x Front Squat (*15 Push up)<br /><br />30 Single leg Jump Ropes (*6 box jump)<br /><br />FOR TIME!!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-8167719973074912814?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-22732193705569810582010-02-22T20:08:00.000-08:002010-02-22T20:13:26.651-08:00<i><span class="Apple-style-span" style="color:#FFFFFF;">SECTIONALS THIS WEEKEND IN MONROE!!! </span></i><div><br /></div><div><b>Warm-up:</b></div><div>800m Run</div><div>10x PVC O-H Squat</div><div>10x PVC Pull Through</div><div>10x Back Ext</div><div>10x GHD Sit ups</div><div><br /></div><div><b>WOD:</b></div><div>Every minute on the minute complete a short sprint and as many shoulder to overhead movements as possible.</div><div><br /></div><div>-Sprint</div><div>-AMRAP Shoulder to overhead</div><div>*every minute x8</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-2273219370556981058?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-22651587927014892012010-02-22T10:34:00.000-08:002010-02-22T10:37:31.060-08:00<div align="center"><a href="http://1.bp.blogspot.com/_t0kamZlJLS0/S4LOk25dzII/AAAAAAAAA_w/plwqLpxsS38/s1600-h/cfo2.jpg"><img id="BLOGGER_PHOTO_ID_5441138432424135810" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_t0kamZlJLS0/S4LOk25dzII/AAAAAAAAA_w/plwqLpxsS38/s320/cfo2.jpg" border="0" /></a>Rearranged the floor and eliminated those stupid bubbles!! </div><br /><br /><br /><br /><br /><a href="http://1.bp.blogspot.com/_t0kamZlJLS0/S4LOe1UB5cI/AAAAAAAAA_o/TKha0w-FHdU/s1600-h/cfo.jpg"><img id="BLOGGER_PHOTO_ID_5441138328919467458" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_t0kamZlJLS0/S4LOe1UB5cI/AAAAAAAAA_o/TKha0w-FHdU/s320/cfo.jpg" border="0" /></a><br /><div align="center">The <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">beginnings</span> of the doorway into the new space.<br /></div><br /><br /><br /><br /><br /><div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-2265158792701489201?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com1tag:blogger.com,1999:blog-5889750856202229979.post-66486028643227208012010-02-22T10:30:00.000-08:002010-02-22T10:33:26.154-08:00<strong>Warm-up:</strong><br />x25 Double Unders<br />x25 Jumping Pull ups<br />x25 PVC Pass Throughs<br />x25 Sit ups<br /><br />x3<br /><br /><strong>WOD:</strong><br /><br />800m Run<br />21 Deadlift<br />21 HSPU<br /><br />800m Run<br />15 Deadlift<br />15 HSPU<br /><br />800m Run<br />9 Deadlift<br />9 HSPU<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6648602864322720801?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-73332111974898829912010-02-19T21:31:00.000-08:002010-02-19T21:34:21.189-08:00<b>Warm-up:</b><div>15x PVC Pass through<br /><div>15x PVC Squats</div><div>15x PVC OH Squats</div><div>15x PVC Good Mornings</div><div>15x Sit ups</div><div><br /></div><div>x3</div><div><br /></div><div><b>WOD:</b></div><div><b><br /></b></div><div>-TABATA-<br /></div><div>DB Squat Cleans</div><div>Knees to Elbows</div><div>Push Press</div><div>Pull Ups</div><div><br /></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-7333211197489882991?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com1tag:blogger.com,1999:blog-5889750856202229979.post-81285746384876608562010-02-19T21:27:00.000-08:002010-02-19T21:31:17.096-08:00<b>WOD:</b><div>5 min Row for Calorie</div><div>4 min of Push ups</div><div>3 min of Hang Squat Snatches</div><div>2 min of Pull ups</div><div>1 min of Air Squat</div><div><br /></div><div>-3 rope climes must be completed before end of final minute at any point in WOD.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-8128574638487660856?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-38457854083024493772010-02-18T08:41:00.001-08:002010-02-18T08:44:15.466-08:00<strong>Warm-up:</strong><br />400m Run<br />15x Sit up<br />15x Push up<br />15x PVC pass through<br />15x Wall Balls<br /><br />x3<br /><br /><strong>WOD:</strong><br />Row 500m<br />15x KB Swing<br />15x Back Squat Box Jump 45/65<br /><br />Run 400m with plate 35/45<br />15x KB Swing<br />15x Back Squat Box Jump 45/65<br /><br />Row 500m<br />15x KB Swing<br />15x BSBJ<br /><br />Run 400m with Plater<br />15x KB Swing<br />15x BSBJ<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-3845785408302449377?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-21408744876337926822010-02-18T08:36:00.000-08:002010-02-18T08:40:03.832-08:00<strong>Warm-up:</strong><br />500m Row<br />10x Good Mornings<br />15x Back Ext.<br />15x Jumping Pull ups<br /><br /><strong>WOD:<br /></strong>500m Row<br /><br />21-15-9<br />Burpees<br />Bulgarian Lunges<br />Shoulder Press<br />Back Squat<br /><br />500m Row<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-2140874487633792682?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-10259709175566107562010-02-18T08:29:00.000-08:002010-02-18T08:36:49.133-08:00WOD:<br />-Begin with 10 Burpees. Every minute following the burpees each movement is attempted, but when the minute expires 10 more burpees must be completed before resuming. Ulternating burpees and lifting movement will continue each minute until each set of 20 is completed.<br /><br />20x Thrusters<br />20x SDHP<br />20x OH Squat<br />20x Front Squat<br /><br />Rest 10 min.<br />-----------------------------------<br />As many Clean and Jerks in 5 min.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-1025970917556610756?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-75068617938132172212010-02-18T08:28:00.000-08:002010-02-18T08:40:19.036-08:00<strong>WOD:</strong><br />12x Thrusters<br />15x Burpees<br />18x Floor Wipers<br />21x KB Swing<br /><br />x3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-7506861793813217221?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-61604236985099671422010-02-18T08:25:00.000-08:002010-02-18T08:28:23.858-08:00<strong>Warm-up:</strong><br />500m Row<br />15x OH squat<br />15x Push up<br />15x Sit-up<br /><br /><strong>WOD:</strong><br />800m Run<br /><br />12x SDHP 95/135<br />50x Lunges<br />*15 Pull ups<br />12x Hang Cleans<br />50x Lunges<br />*15 Pull ups<br />12x Snatch Grip DL<br />50x Lunges<br />*15 Pull ups<br /><br />800m Run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6160423698509967142?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-7310269314164433532010-02-11T19:37:00.000-08:002010-02-11T19:42:53.949-08:00<strong>Warm-up:</strong><br />800m Run<br />15x Lunges (each leg)<br />10x PVC Pass Through<br />5x Burpees<br /><br />x3<br /><br /><strong>WOD:</strong><br />115/135<br />5x Shoulder to over head<br />10x Burpees<br />x5<br /><br />-rest 3 min-<br /><br /><em>TABATA</em><br />Max box jump<br />Double Unders<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-731026931416443353?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com1tag:blogger.com,1999:blog-5889750856202229979.post-23432508320612243782010-02-10T21:07:00.000-08:002010-02-10T21:12:25.844-08:00<strong>Warm-up:</strong><br />400m Run<br />10x Lawn Mowers<br />10x DB Press<br />10x Back Ext.<br />10x Pull up<br /><br />x3<br /><br /><strong>WOD:</strong><br />AMRAP 8 min<br />5x Pistols (5 each leg)<br />8x Box Jumps<br />10x DB Thrusters<br /><br />-Rest 2 min-<br /><br />AMRAP 8 min<br />5x Ring Dips<br />8x Knees to Elbows<br />10x Push Ups<br /><br />-Rest 2 min-<br /><br />AMRAP 6 min<br />5x Windshield wipers<br />8x Supermans<br />10x Situps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-2343250832061224378?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-2063320862049353742010-02-10T21:06:00.000-08:002010-02-10T21:07:42.873-08:00WOD:<br />800m Run<br />10x Man Makers<br />20x Ball Slams<br />10x Toes to Bar<br /><br />x3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-206332086204935374?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-55031670214861175442010-02-10T21:02:00.000-08:002010-02-10T21:06:48.170-08:00TWO ROUNDS OF TABATA<br /><br />WOD:<br />-Round 1-<br />Deadlift<br />Burpees<br /><br />Rest 1 min.<br />x2<br /><br />-Round 2-<br />Run 200m<br />x6<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-5503167021486117544?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-25558463448151809332010-02-06T19:53:00.000-08:002010-02-06T19:54:53.218-08:00Warm-up:<br />500m Row<br />10x pull ups<br />20x Med ball Cleans<br />20x Back Ext.<br />x3<br /><br />WOD:<br />"EVA"<br />5 Rounds for time<br />800m Run<br />30x KB Swings<br />30x Pull ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-2555846344815180933?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-61392673862445628872010-02-06T19:51:00.000-08:002010-02-06T19:53:18.730-08:00"to give anything less than your best is to sacrifice a gift"-prefontaine<br /><br />WOD:<br />3 Rounds for time<br />400m Run<br />30 wall balls<br />30 Box Jumps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6139267386244562887?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-72009467935430023252010-02-04T20:19:00.000-08:002010-02-04T20:44:25.551-08:00<b>Warm-up:</b><div>400m Run</div><div>x15 Lunges (each leg)</div><div>x15 Back Extension</div><div>x15 PVC Thrusters</div><div><br /></div><div><b>WOD:</b><br />250m Row</div><div><br /></div><div>21-15-9</div><div>Thrusters 85/115</div><div>KB Swing -or- Burpee Jumps</div><div><br /></div><div>250m Row</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-7200946793543002325?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-4456753648896809022010-02-04T01:57:00.000-08:002010-02-04T20:47:00.994-08:00<b>Warm-up:</b><div>1000m Row </div><div>------------------------</div><div>10x PVC Pass Through</div><div>10x OHS</div><div>10x KB HighPull</div><div>x3</div><div><b>WOD:</b><br />20x Pull up</div><div>30x Push UP</div><div>40 Sit up</div><div>50 Squat</div><div>x5</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-445675364889680902?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-22183553731277539962010-02-03T11:51:00.000-08:002010-02-04T20:46:43.758-08:00WOD:<br />AMRAP 9 Min.<br />15x Deadlift<br />12x Hang Power Clean<br />9x Front Squat<br /><br />-rest 3 min-<br /><br />AMRAP 9 Min.<br />6x Hang Power Snatch<br />9x OHS<br />12x Back Squat<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-2218355373127753996?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-32226495606751985612010-02-02T08:15:00.000-08:002010-02-02T08:19:06.457-08:00<strong>Warm-up:</strong><br />500m Row<br />---------------<br />10x Wall Balls<br />10x toes to bar<br />10x Push ups<br />10x Sit up<br />x3<br /><br /><strong>WOD:</strong><br />21-15-9<br />DB Clean 15/35<br />Push Press 65/95<br />Pull Up<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-3222649560675198561?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-8986562475729874262010-01-31T12:43:00.000-08:002010-01-31T12:56:53.319-08:00<span class="Apple-style-span" style="font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px; ">"This is my body. And I can do whatever I want to it. I can push it. Study it. Tweak it. Listen to it. Everybody wants to know what I'm on. What am I on? I'm on my bike busting my ass six hours a day. What are you on?"</span><div><span class="Apple-style-span" style="font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px; ">-Lance Armstrong</span><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;"><b>Warm-up:</b></span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;">250m Row</span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;">---------------------</span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;">15x PVC pass through</span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;">15x Sit ups</span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;">15x Back Extension</span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;">x3</span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;"><b>WOD:</b></span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;">*Partner WOD, partners must complete each movement one at a time, partner not doing the movement will be jumping rope.</span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;">75 Push Press</span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;">200 Air Squats</span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;">100 Pull Ups</span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;">100 V-Ups</span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;">50 Crossover push ups</span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif;font-size:100%;"><span class="Apple-style-span" style="font-size: 13px;"><br /></span></span></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-898656247572987426?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-66419109803871375852010-01-31T12:40:00.000-08:002010-01-31T12:43:47.233-08:00<b>Warm-up:</b><div>1000m Row</div><div>15x Push up</div><div>15x Back Extension</div><div>15x Sit-up</div><div><br /></div><div><b>WOD:</b></div><div>10x Deadlift</div><div>150 Regular Jump rope-or-50 Double Under</div><div>10x Burpees</div><div><br /></div><div>x10</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6641910980387137585?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-49744263333194639222010-01-31T12:38:00.000-08:002010-01-31T12:40:35.937-08:00<b>WOD:</b><div>15-12-9</div><div><br /></div><div>Box Jumps</div><div>Wall Balls</div><div>HSPU</div><div>x5</div><div><br /></div><div>Followed by 400m x4</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-4974426333319463922?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-3451470406741985912010-01-27T20:46:00.000-08:002010-01-27T21:07:51.365-08:00PAIN OF DISCIPLINE<div>PAIN OF REGRET</div><div>TAKE YOUR PICK</div><div>-University of Florida </div><div><br /></div><div><b>Warm-up:</b></div><div>1000m Run</div><div>50 Air Squat</div><div>40 Push Up</div><div>30 Pull Up</div><div>20 KB Swing</div><div>10 Ring Dips</div><div><br /></div><div><b>WOD:</b></div><div>800m Run</div><div>50 Back Extension</div><div>50 Sit ups</div><div>x3</div><div><br /></div><div>Results: Ryan 26:48, Mike 30:15, Haleigh 26:08, Jamie 23:34, Huw 28:20, John 23:45, Shep 29:43, Jenna 31:17. Deb 41:25, Carina 34:23, Darrell 29:45, Marissa 28:00, Gen 21:01, Juan 23:56, Tim 24:21, Julia 27:49</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-345147040674198591?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com1tag:blogger.com,1999:blog-5889750856202229979.post-78660988317524138282010-01-26T12:28:00.000-08:002010-01-26T12:31:49.084-08:00<strong>Warm-up:</strong><br />run 400m<br />3 Rounds Cindy<br />50x Ab mats<br /><br /><strong>WOD:<br /></strong>50-40-30-20-10<br />Double Unders<br />10-8-6-4-2<br />Squat Clean Thrusters<br />50-40-30-20-10<br />Hollow Rocks<br /><br />*each movement is performed after the other, example: 50 Double Unders 10 Squat Clean Thrusters 50 Hollow Rocks, 40 Double Unders 8 Squat Cleans 40 Hollow Rock etc.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-7866098831752413828?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-83453202360574340102010-01-26T12:20:00.000-08:002010-01-26T12:25:11.792-08:00<strong>Warm up:</strong><br />500m Row<br />10x Push up<br />10x Back Extension<br />100x Jump Rope<br /><br /><strong>WOD:</strong><br />AMRAP in 20 min<br />400m Run<br />20x Lunges<br />20x Squat<br />20x Situp<br />(DB 35/45 BB 95/135)<br /><br /><strong>RESULTS:</strong><br />Mike 2, Spencer, 4, John 4, Deb 2, Julie 4, Huw 3, James 3, Jason 2, Darrin 3, Darrell 2, Marissa 4, Chris 3, Gen 5, Juan 4, Jenna 5, Carina 3, Kili 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-8345320236057434010?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-64617582245425735602010-01-26T12:18:00.000-08:002010-01-26T12:20:26.776-08:00Awesome Job to everyone who made it out in the early AM on Saturday!<br /><br /><strong>WOD:</strong><br />20 Floor Wipers<br />20 KB Clan and Press<br />30 Over Head lunges with plate<br />800 m Run<br />x3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6461758224542573560?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-58403578557926564682010-01-26T12:17:00.000-08:002010-01-26T12:18:42.567-08:00<strong><span style="font-size:130%;">WOD:</span></strong><br /><strong><span style="font-size:130%;"></span></strong><br /><em><span style="font-size:130%;">Burpee What!?!?!</span></em><br /><span style="font-size:130%;">5 Lock up Burpees</span><br /><span style="font-size:130%;">10 Burpee Pull ups</span><br /><span style="font-size:130%;">15 Burpee Box Jumps</span><br /><span style="font-size:130%;">20 Burpee Ball Slams</span><br /><span style="font-size:130%;"></span><br /><span style="font-size:130%;">x3</span><br /><span style="font-size:130%;"></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-5840357855792656468?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com1tag:blogger.com,1999:blog-5889750856202229979.post-25454975639662332802010-01-26T12:12:00.000-08:002010-01-26T12:17:05.343-08:00<div align="center"><a href="http://4.bp.blogspot.com/_t0kamZlJLS0/S19NRl10kaI/AAAAAAAAA_g/R0O8QbJWAWE/s1600-h/cf.JPG"><img id="BLOGGER_PHOTO_ID_5431144640243077538" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 240px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="http://4.bp.blogspot.com/_t0kamZlJLS0/S19NRl10kaI/AAAAAAAAA_g/R0O8QbJWAWE/s320/cf.JPG" border="0" /></a><br /><div align="center"> </div><div align="center">HAPPY BIRTHDAY CASEY!</div><div align="center"> </div><div align="center"><strong>WOD</strong></div><div align="center">1-21</div><div align="center">*Hang Power Clean</div><div align="center">* Rock Thrusters</div><div align="center">* Box Jumps</div><div align="center"> </div><div align="center">-30 Birthday Burpees will be thrown in at trainers discression</div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-2545497563966233280?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com1tag:blogger.com,1999:blog-5889750856202229979.post-64410643198596842482010-01-20T21:18:00.000-08:002010-01-20T21:21:10.230-08:00<span style="font-size:130%;">Fight Gone Bad!!!</span><br /><br />Row for Cal.<br />Wall Balls<br />SDHP 55/75<br />Box Jumps<br />Push Press 55/75<br />Rest 1 min.<br />x3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6441064319859684248?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com1tag:blogger.com,1999:blog-5889750856202229979.post-66034151361703527302010-01-20T21:12:00.000-08:002010-01-20T21:18:23.268-08:00<span style="font-size:180%;">HAPPY BIRTHDAY JUANITA</span><br /><br />1-19-73=34 yrs.<br />19 Box <strong>J</strong>umps<br />34 Double <strong>U</strong>nders<br />76 W<strong>a</strong>lking Lunges<br />19 K<strong>n</strong>ees to elbows<br />34 D<strong>i</strong>ps<br />76 <strong>T</strong>hrusters<br />19 W<strong>a</strong>ll Balls<br /> 400 m Run with any weighted object.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6603415136170352730?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com1tag:blogger.com,1999:blog-5889750856202229979.post-81102210759461550652010-01-18T20:06:00.000-08:002010-01-18T20:08:02.765-08:00<b>Warm-up:</b><div>50 double unders</div><div>10x PVC pass through</div><div>10x PVC snatch</div><div>10x PVC OHS</div><div><br /></div><div><b>WOD:</b></div><div>800m Run</div><div>------------</div><div>21-15-9</div><div>Snatch</div><div>Pull ups</div><div>Burpees</div><div>------------</div><div>800m Run</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-8110221075946155065?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-9389513487009640902010-01-18T09:08:00.000-08:002010-01-18T09:11:05.328-08:00<strong>Warm-up:</strong><br />10x Lunges<br />10x GHD Back Ext<br />10x Good Mornings<br /><br /><strong>WOD:</strong><br />10 Clean and Jerk<br />10 Clapping push up<br />10 Squat cleans<br />10 Man Makers<br />10 SDHP<br />10 Double Unders<br />10 Heavy KB Swing<br />10 Burpee Box Jumps<br />10 Thrusters<br />10 Pull Ups<br />x4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-938951348700964090?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com1tag:blogger.com,1999:blog-5889750856202229979.post-15573226530259160792010-01-18T09:06:00.000-08:002010-01-18T09:08:00.311-08:00<strong>AMRAP in 20 min</strong><br />3 Ground to Over Head 95/138<br /><br />3 Pull ups<br />6 Push Ups<br />9 AIr Squats<br />x2<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-1557322653025916079?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-82457730091707272412010-01-18T09:03:00.000-08:002010-01-18T09:06:28.426-08:00<strong>WOD:</strong><br />3x3 DL (Heavy)<br /><br />1x20 Fatigue at 15<br />----------------------<br />800m Run<br />21 Burpee<br />21 SDHP<br />x3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-8245773009170727241?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-70749560847254779232010-01-18T09:00:00.000-08:002010-01-18T09:03:47.265-08:00<strong>Warm-up:</strong><br />400m Run<br />15x Air Squats<br />15x Sit ups<br />15x toe to bar<br />15x KB Swing<br /><br /><strong>WOD:</strong><br />AMRAP in 8 min<br />6x OH Squat<br />8x Good Mornings<br />12x Lunges<br /><br />REST 3 min<br /><br />AMRAP in 8 min<br />6x Ring Dips<br />8x Pull ups<br />12x Push Up<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-7074956084725477923?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-28109043296832595782010-01-18T08:57:00.000-08:002010-01-18T08:59:20.577-08:00WOD:<br />33 pushpress<br />29 Burpees<br />46 Wall Balls<br />34 Thrusters<br />32 Pull ups<br />39 Knee to Elbows<br />38 OHS<br />23 Double Unders<br />2 Lap Run around building<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-2810904329683259578?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-4891556549798320032010-01-07T08:31:00.000-08:002010-01-07T08:38:56.957-08:00<span style="font-size:130%;">Thursday 1-7-10</span><br /><br /><strong>Warm-up:</strong><br />Row 500m<br />--------------<br />20 PVC Pass Through<br />20 PVC Push Press<br />20 PVC Power Cleans<br />20 PVC Thrusters<br />x3<br />*Go fast but keep good form<br /><br /><strong>WOD:</strong><br />3x3 Deadlifts<br />-------------------<br />*Complete each complex of two movements in tabata fashion/ 20 sec work 10 sec off x8<br /><br />Pull ups<br />Push Press 95/65<br /><br />-Rest 2 min<br /><br />Clapping Pushups<br />Hang Power Clean 115/85<br /><br />-Rest 2 min<br /><br />Box Jump<br />Thrusters 135/95<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-489155654979832003?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com1tag:blogger.com,1999:blog-5889750856202229979.post-65456928432396626092010-01-07T08:26:00.000-08:002010-01-07T08:30:13.514-08:00<strong>Warm-up:</strong><br />5x5 Burpees<br /><br /><strong>WOD:<br /></strong>*Run* 7k<br /><br />*Row* 5k<br /><br /><strong>Early class:</strong><br />AMRAP in 20 min.<br />15x Press 45/65<br />12x KB Swing<br />9x Burpees<br />6x Wall Balls<br /> -or-<br />Rowing Murph<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6545692843239662609?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-90802818144735483912010-01-07T08:16:00.000-08:002010-01-07T08:26:11.984-08:00<span style="font-size:130%;">Tuesday 1-5-10</span><br /><span style="font-size:130%;"></span><br /><strong>Warm-up:</strong><br />Row 1000m<br />15 Lundges<br />20 Push ups<br />20 Sit ups<br /><br /><strong>WOD:</strong><br />Run 1 mile<br />-----------<br />3 min Rest<br />-----------<br />15 min Complex, one complex every minute for 15 min.<br /><br />Complex:<br />x2 Pull Ups<br />x2 Push Ups<br />x6 Sit ups<br />x8 Squat<br /><br />*Increase reps for those wanting more of a challenge (ex: x8 for all movements or more)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-9080281814473548391?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-91076351557936842232010-01-04T21:04:00.000-08:002010-01-04T21:08:48.068-08:00<strong>Warm-up:</strong><br />1000m Row<br />20 Sit ups<br />15 Push ups<br />10 Ring Dips<br />x3<br /><br /><strong>WOD:</strong><br />AMRAP in 8 min<br />------------------<br />Hang Power Clean x4<br />Pushpress x4<br />Front Squat x8<br />-rest 3 min<br /><br />AMRAP in 8 min<br />------------------<br />Hang Snatch x5<br />OHS x10<br />-rest 3 min<br /><br />AMRAP in 8 min<br />------------------<br />5 Pull ups<br />10 Burpees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-9107635155793684223?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-64829373291541495862010-01-04T20:58:00.000-08:002010-01-04T21:04:38.705-08:00<strong>WOD:</strong><br />21 Squat Clean Thrusters<br />1 Round Cindy<br />25 Box Jumps<br />15 Squat Clean Thrusters<br />2 Rounds Cindy<br />25 Box Jumps<br />9 Squat Cleans<br />5 Rounds Cindy<br />25 Box Jumps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6482937329154149586?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-34922269521487639432010-01-04T20:53:00.000-08:002010-01-04T20:57:51.126-08:00<span style="font-family:courier new;font-size:180%;color:#ccccff;"><strong>HAPPY NEW YEAR!!!</strong></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-3492226952148763943?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-13591489633859499362010-01-04T20:29:00.000-08:002010-01-04T20:52:55.448-08:00<strong>WOD:</strong><br />AMRAP<br />3x Powercleans<br />6x Push Up<br />9x Squats<br />1 min Rest<br />x5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-1359148963385949936?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-73163608692613455132010-01-04T20:27:00.000-08:002010-01-04T20:29:24.575-08:00<strong>WOD:</strong><br />800m Run<br />--------------<br />50 Pull Ups<br />50 Burpees<br />50 Thrusters<br />x3<br />--------------<br />800m Run<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-7316360869261345513?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-51378341375377774762010-01-04T20:24:00.000-08:002010-01-04T20:27:11.788-08:00<strong>WOD:</strong><br />50 BW Back Squats<br />30 3/4 BW Front Squats<br />20 1/2 BW Thrusters<br />10 1/2 BW OHS<br />100 Air Squats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-5137834137537777476?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-71066300508583500342010-01-04T20:18:00.000-08:002010-01-04T20:24:10.396-08:00<strong>WOD:</strong><br />1 min Squats<br />2 muscle up<br />3 SDHP<br />400m Fireman carry<br />5 CTB<br />6 Cleans<br />7 KTE<br />8 Snatch<br />9 Thruster<br />10 Ring Row<br />11 Box Jump<br />12 Push ups<br />13 KB Swings<br />14 Wall Balls<br />15 Med Ball Cleans<br />16 Sit ups<br />17 Double Unders<br />18 OHS<br />19 Calorie Row<br />20 Burpees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-7106630050858350034?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-57855115721649751072009-12-23T09:24:00.000-08:002009-12-23T09:32:26.307-08:00<div align="center"><a href="http://1.bp.blogspot.com/_t0kamZlJLS0/SzJS1ILQHgI/AAAAAAAAA_Y/eP4Kcn1tBrY/s1600-h/SchmidtHouseChristmas.jpg"><img id="BLOGGER_PHOTO_ID_5418484374361349634" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 234px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_t0kamZlJLS0/SzJS1ILQHgI/AAAAAAAAA_Y/eP4Kcn1tBrY/s320/SchmidtHouseChristmas.jpg" border="0" /></a><span style="font-size:180%;color:#ffffff;">CHRISTMAS HOURS</span></div><div align="center"><span style="font-size:180%;color:#ffffff;">Thursday Christmas Eve- CLOSED</span></div><div align="center"><span style="font-size:180%;color:#ffffff;">Friday Christmas- CLOSED</span></div><div align="center"><span style="font-size:180%;color:#ffffff;">Saturday-CLOSED</span></div><div align="center"><span style="font-size:130%;color:#ffffff;">-Return to normal hours Monday Dec.28th-</span></div><div align="center"><span style="font-size:130%;color:#ffffff;">*New Years hours will be posted later in the week</span></div><div align="center"><span style="font-size:130%;color:#009900;"></span></div><div align="center"><span style="color:#009900;"></span></div><div align="center"><br /><br /></div><div align="center"></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-5785511572164975107?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-67027529094843343712009-12-21T22:42:00.000-08:002009-12-21T22:46:09.432-08:00<strong>Warm-up:</strong><br />5 Burpees<br />15x situps<br />15x pull ups<br />x3<br /><br /><strong>AMRAP in 10 min</strong><br />10x SDHP<br />10x Ball Cleans<br /><br /><em>REST 3 min</em><br /><br /><strong>AMRAP in 10 min</strong><br />10x Box Jump<br />10x Push ups<br />10x Dips<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6702752909484334371?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-43161435168026035452009-12-21T08:28:00.000-08:002009-12-21T08:36:03.825-08:00<strong>Warm-Up:</strong><br />5 Burpees<br />15 Situps<br />15 Pull ups<br />x3<br /><br /><span style="font-size:130%;"><strong>WOD "Singled Out":</strong></span><br />500m Row or 800m Run<br />--------------------------<br />25x (L) leg Pistol<br />25x (R) leg Pistol<br />20x (L) arm KB swing<br />20x (R) arm KB swing<br />50x (L) single leg jump rope<br />50x (R) single leg jump rope<br />25x (L) arm DB snatch<br />25x (R) arm DB snatch<br />20x (L) single leg box jump<br />20x (R) single leg box jump<br />*or step up<br />50x (L) single leg jump rope<br />50x (R) single leg jump rope<br />15x Turkish get up (L)<br />15x Turkish get up (R)<br />-----------------------------<br />500m row or 800m run<br /><br /><strong>RESULTS:</strong> Shannon 24:47, Gen 24:47, Julie 29:23, Scott 32:30, Tracy 35:45, Rob 31:48, Melissa 36:14<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-4316143516802603545?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-53344789598156116192009-12-21T08:25:00.000-08:002009-12-21T08:27:58.357-08:00<strong>Warm-up:</strong><br />30-20-10<br />Squats<br />Ring Rows<br />Sit ups<br />Pushups<br /><br /><strong>WOD "Christine":</strong><br />500m Row<br />12x BW Deadlift<br />21x Box Jumps<br />x3<br /><br /><strong>RESULTS:</strong> Bek 17:39, Rob 19:52, Mike 16:15, John 15:03, Joel 13:16<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-5334478959815611619?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-29489720483478886792009-12-17T21:10:00.000-08:002009-12-17T22:01:17.956-08:00<span style="color:#990000;"><span style="font-size:180%;">This Saturday there will STILL be a 9AM class, but doors will open at 8AM for those needing to get into the gym earlier or to get an early warm-up. </span><br /><span style="font-size:180%;">We are sorry for the confusion with time changes, but CFO would like to support the South Bay Fire Dept. and the friends and family of Greg Thompson with their loss. </span><br /><span style="font-size:180%;">*Saturday at 2PM there will be a service in memory of Assit. Chief Greg Thompson at North Thurston High School.</span></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-2948972048347888679?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-91530792546515580042009-12-17T21:05:00.000-08:002009-12-17T21:10:05.682-08:00<strong>Warm-up:</strong><br />10x Man Maker<br />10x Ring Pull ups<br />10x Sit ups<br />10x Back Ext<br />10x KB Swing<br />x2<br /><br /><strong>WOD:</strong><br />150 Wall Balls<br /><br /><strong>RESULTS:</strong> Gen 5:52, Stacey 8:23, Shannon 7:08, Casey 13:41, Rob 6:45, Scott 8:10, Tracy 10:45, Jamie 6:44, Doug 7:20, Spencer 10:07, Sarah 8:20, Michele 10:16, George 7:25<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-9153079254651558004?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-25583119495367468912009-12-16T20:54:00.000-08:002009-12-16T21:03:37.863-08:00<strong>Warm-up:</strong><br />500m Row<br />10x Squats (slow)<br />----------------<br />Stretch!!!<br /><br /><strong>WOD:</strong><br />Complete one large walking lap around gym (roughly 400m)<br />-every 20 steps is followed by 10 back squats<br /><br />95#/135#<br /><br /><em>Everytime you drop the bar it's 10 burpees back at the gym</em><br /><br /><strong>RESULTS:</strong><br />Marisa-3, Darell-3, Vernon-3, Doug-3, Gen-2, Tammy-0, John-0, Julie-0, Jenna-0, Spencer-2, Crit-5, Mike-3, Joel-0, Mike-9, Tammy-3, Stacey-3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-2558311949536746891?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-59557715966167444132009-12-15T21:05:00.000-08:002009-12-15T21:19:09.344-08:00<strong>Warm-up:</strong><br />500m Row<br />30 KB Swing<br />30 Pushup<br />30 Toe to Bar<br />30 Doubleunders<br /><br /><strong>WOD:</strong><br />Hang Power Clean x5<br />OHS x10<br />Pushpress/Jerk x15<br />x4<br /><br /><strong>RESULTS:</strong> Doug 9:23, Vernon 12:48, Darin 11:40, Casey 14:30, Shannon 8:10, John 15:56, Jamie no time, Stacy 15:03, Sarah 14:00, Tammy 10:05, Chris 12:01, Jaquie 8:57, Gen 12:22, Audrey 8:37, Tim 9:20<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-5955771596616744413?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-30292208684813670952009-12-15T20:58:00.000-08:002009-12-15T21:04:33.959-08:00<strong><span style="font-size:180%;">Tabata Rounds</span></strong><br /><em>20 sec. on 10 sec. off x8</em><br /><br /><strong>Burpees</strong><br />-1 min rest-<br /><strong>Bottom to bottom squats</strong><br />-1 min rest-<br /><strong>Pushups</strong><br />-1 min rest-<br /><strong>Situps</strong><br />-1 min rest-<br /><strong>KB SDHP</strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-3029220868481367095?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-16110648704533416952009-12-13T17:50:00.000-08:002009-12-13T17:59:39.991-08:00<span style="color:#990000;"><strong>JAX WOD</strong></span><br /><span style="color:#990000;">We honor the victims of the Fort Hood shootings. Over 11 of the victims were members of the crossfit community.</span><br /><br /><strong>Warm-up:</strong><br />250m row<br />100 Jump Rope<br />20 Back Ext<br />20 Situps<br /><br /><strong>WOD:</strong><br />20 DL -> run 400m<br />20 KB Swings -> run 400m<br />20 OHS -> run 400m<br />20 Burpees -> run 400m<br />20 Pull Ups -> run 400m<br />20 Box Jumps -> run 400m<br />20 DB Squat Cleans -> run 400m<br /><br /><strong>RESULTS:</strong><br />Julie 27:02, Darin 20:30, Gen 27:30, Juan 28:29, Julia 34:07, Jenna 30:36, Bek 30:47, Stacey 37:42<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-1611064870453341695?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-31905000255114856722009-12-13T17:41:00.000-08:002009-12-13T18:01:59.692-08:00<strong>Warm-up:</strong><br />Row 400m<br />-------------<br />21-15-9<br />Light DB Thrusters<br />Sit Ups<br />Supermans<br />Pull Ups<br /><br /><strong>WOD:</strong><br />1) 2000m Row FOR TIME<br />-Rest 5min-<br />2) 35/53 150 KB Swing FOR TIME<br /><br /><strong>RESULTS:</strong><br />Meghan 1) 10:32 2) 11:48<br />Bek 1) 10:47 2) 9:24<br />Rob 1) 8:52 2) 9:48<br />Amy 1) 8:59 2) 8:11<br />Mike 1) 8:10 2) 8:39<br />John 1) 8:00 2) 8:39<br />Joel 1) 7:35 2) 7:30<br />Marisa 1) 8:52 2)8:40<br />Michele 1) 12:07 2) 4:45<br />Tim 1) 8:24 2) 11:00<br />Jenna 1) 8:27 2) 5:26<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-3190500025511485672?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-14102031002843864012009-12-10T20:12:00.000-08:002009-12-10T20:41:48.215-08:00<strong>Warm-up:</strong><br />500m Row<br />----------------<br />10x Air Squats<br />10x PVC Good Mornings<br />10x Push ups<br />10x Shldr Press<br />10x Back Squats<br />10x PVC OHS<br />10x PVC Hang Snatch<br /><br /><strong>WOD:</strong><br />800m Weighted Run (KB weight)<br />-At each of the 4 corners around the gym each team must stop to complete 10 pushups &amp; 10 Squats<br />*Partner holding weight must complete 10 KB swings<br /><br />Back at the gym after completing the run each team must perform 10 pull ups, 10 back squats and 10 push presses.<br />*partner holding weight must complete 10 KB swings<br />x3<br /><br /><em>Weight may never touch the ground, if it does the penalty is 10 Burpees</em><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-1410203100284386401?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com1tag:blogger.com,1999:blog-5889750856202229979.post-90556237603944109202009-12-10T09:10:00.000-08:002009-12-10T09:15:53.571-08:00<strong>Warm Up:</strong><br />500m Row<br />-------------<br />30 Push Up<br />30 Box Jump<br />30 Back Ext.<br />x3<br /><br /><strong>WOD:</strong><br />30 Back Squats<br />20 HSPU<br />30 Jumping Squat<br />20 Hollow Rocks<br />x3<br />-------------<br />Run 800m<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-9055623760394410920?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-65939875130481592062009-12-08T08:24:00.000-08:002009-12-08T08:44:54.840-08:00<strong>Warm-Up:</strong><br />250m Row- SPRINT<br />50x Lunges<br />40x Sit Ups<br />250m Row-SPRINT<br />30x Back Ext.<br />20x Pull Ups<br />10x Dips<br /><br /><strong>WOD:</strong><br />400m Run<br />50x Double Unders<br />50x DB Thrusters<br />25x Push Ups<br />x3<br /><br /><strong>RESULTS:</strong><br />Amy 35:48, Mike 38;44, Spencer 27:10, Crit 29:40, Chase 23:56, James 32:54, John 29:24, Jenna 41:57, Chris 44:15, Joel 21:40, Deb 40:10, Josh 37:06, Julia 37:41, Gen 26:05, Juan 31:48, Jaquie 29:35, Bryce 31:38, Tammy 25:15, Meg 33:05, Tammy 29:30, Mike 27:25, Jamie 27:09<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6593987513048159206?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-18432303377056511242009-12-07T08:34:00.000-08:002009-12-07T08:35:19.546-08:00Beautiful!<br /><br /><a href="http://www.againfaster.com/articles/you-are-beautiful.html">http://www.againfaster.com/articles/you-are-beautiful.html</a><br /><br />Had to share this with CFO! you are always on my mind! Keep working HARD!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-1843230337705651124?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-15066944034438313702009-12-05T21:08:00.000-08:002009-12-05T22:11:37.955-08:00<div align="center"><a href="http://4.bp.blogspot.com/_t0kamZlJLS0/SxtA_nsETaI/AAAAAAAAA_I/rdDtKIzUPd8/s1600-h/Nov28CFO+023.jpg"><img id="BLOGGER_PHOTO_ID_5411990838945533346" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 225px; TEXT-ALIGN: center" alt="" src="http://4.bp.blogspot.com/_t0kamZlJLS0/SxtA_nsETaI/AAAAAAAAA_I/rdDtKIzUPd8/s400/Nov28CFO+023.jpg" border="0" /></a><em><strong>A BIG THANKS TO EVERYONE WHO CAME AND THAT DONATED!!!</strong></em> </div><p><br /><br /><img id="BLOGGER_PHOTO_ID_5411990445200964322" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; WIDTH: 180px; CURSOR: hand; HEIGHT: 320px" alt="" src="http://2.bp.blogspot.com/_t0kamZlJLS0/SxtAos4C-uI/AAAAAAAAA_A/eaXpWURJa2Y/s320/Nov28CFO+020.jpg" border="0" /><strong>Warm-up:</strong><br />300m Row<br />--------------------<br />30x Double Unders<br />30x Wall Balls<br />x3<br /><br /><strong>WOD:</strong><br />800m Run<br />23 Burpee Pull Ups <em><span style="color:#333399;">(*Mark)</span></em><br />101 Box Jumps <em><span style="color:#333399;">(*Tina)</span></em><br />400m Run Backwards<br />121 Push Ups <span style="color:#333399;"><em>(*Ronnie)</em><br /></span>135 Situps<span style="color:#333399;"> <em>(*Gregg)</em></span><br />800m Run<br />9 Ground to overhead<em> <span style="color:#333399;">(Number of kids left behind)</span></em></p><p><em><span style="color:#333399;">*Badge Number</span></em></p><p align="left"><br /><img id="BLOGGER_PHOTO_ID_5411990440077102546" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; WIDTH: 180px; CURSOR: hand; HEIGHT: 320px" alt="" src="http://2.bp.blogspot.com/_t0kamZlJLS0/SxtAoZybDdI/AAAAAAAAA-4/XCn798dYR6o/s320/Nov28CFO+025.jpg" border="0" /></p><p align="right"><a href="http://4.bp.blogspot.com/_t0kamZlJLS0/Sxs_sQqBaUI/AAAAAAAAA-w/sLTyU8QSnec/s1600-h/Nov28CFO+030.jpg"><img id="BLOGGER_PHOTO_ID_5411989406833797442" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 180px" alt="" src="http://4.bp.blogspot.com/_t0kamZlJLS0/Sxs_sQqBaUI/AAAAAAAAA-w/sLTyU8QSnec/s320/Nov28CFO+030.jpg" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><a href="http://2.bp.blogspot.com/_t0kamZlJLS0/Sxs_sEgw--I/AAAAAAAAA-o/Ib3SO2-fpeA/s1600-h/Nov28CFO+018.jpg"><img id="BLOGGER_PHOTO_ID_5411989403573746658" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 180px" alt="" src="http://2.bp.blogspot.com/_t0kamZlJLS0/Sxs_sEgw--I/AAAAAAAAA-o/Ib3SO2-fpeA/s320/Nov28CFO+018.jpg" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><a href="http://1.bp.blogspot.com/_t0kamZlJLS0/Sxs_r2yoEjI/AAAAAAAAA-g/7DYiXfo6jf8/s1600-h/Nov28CFO+016.jpg"><img id="BLOGGER_PHOTO_ID_5411989399890563634" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 180px" alt="" src="http://1.bp.blogspot.com/_t0kamZlJLS0/Sxs_r2yoEjI/AAAAAAAAA-g/7DYiXfo6jf8/s320/Nov28CFO+016.jpg" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><a href="http://3.bp.blogspot.com/_t0kamZlJLS0/Sxs_rdYME2I/AAAAAAAAA-Y/pcEtYRjLUBc/s1600-h/Nov28CFO+014.jpg"><img id="BLOGGER_PHOTO_ID_5411989393068790626" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 180px" alt="" src="http://3.bp.blogspot.com/_t0kamZlJLS0/Sxs_rdYME2I/AAAAAAAAA-Y/pcEtYRjLUBc/s320/Nov28CFO+014.jpg" border="0" /></a><br /><br /><br /></p><p align="left"></p><p align="left"></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-1506694403443831370?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com4tag:blogger.com,1999:blog-5889750856202229979.post-10651047893708905292009-12-04T22:08:00.000-08:002009-12-07T08:37:37.621-08:00<strong>Warm-up:</strong><br />500m Row<br />10x PVC pipe pass through<br />10x Lunges<br />10x Push ups<br />10x Sit ups<br /><br /><strong>WOD:</strong><br />5 Thrusters<br />7 Hang Cleans<br />10 SDHP<br /><br /><strong>RESULTS:</strong><br />Megan-7<br />Rob-8<br />Mike-5<br />Bek-8<br />Derrall-8<br />Marisa-8<br />Huw-7<br />Crit-9<br />James-6<br />Chase-11<br />Spencer-8<br />Mike-8<br />Joel-12<br />Juan-9<br />Gen-9<br />Darin-9<br />Timmers-8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-1065104789370890529?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com2tag:blogger.com,1999:blog-5889750856202229979.post-61119645613538104692009-12-04T21:59:00.000-08:002009-12-04T22:08:01.451-08:00<strong>Warm-up:</strong><br />500m Row<br />21-15-9<br />Air Squats<br />KB Swings<br />Sit Ups<br />Superman<br /><br />WOD:<br />21-15-9<br />KB/DB Squat Snatch (Left) Arm<br />"L" Pull Ups or "L" then Pull Ups<br />KB/DB Squat Snatch (Right) Arm<br /><br />RESULTS:<br />Rob 24:24<br />Josh 24:59<br />Huw 19:34<br />Julia 20:37<br />Jamie 20:37<br />Darell 19:38<br />Shannon 15:22<br />Julie 16:29<br />Marisa 19:38<br />Casey 22:49<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-6111964561353810469?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0tag:blogger.com,1999:blog-5889750856202229979.post-30761062547293498902009-12-02T23:03:00.000-08:002009-12-02T23:22:18.753-08:00<strong>Warm-up:</strong><br />Row 500<br />30x Lunges<br />30x GHD Back Extension<br />30x Push Ups<br /><br /><strong>WOD:</strong><br />Run 400<br />30 KB Swings<br />30 Wall Balls<br />30 Box Jumps<br />30 KB SDHP<br />30 Jumping Pull ups<br />30 Med Ball Cleans<br />30 Weighted Situps<br />30 Burpees<br />Run 400m Backwards<br /><br /><strong>RESULTS:</strong><br />Daren 24:35<br />Marisa 25:44<br />Rob 22:39<br />Amy 22:55<br />Spencer 19:09<br />James 30:24<br />Julie 21:10<br />Jenna 23:55<br />Josh -completion<br />Sarah 22:28<br />Meg 23:29<br />Tammy 20:54<br />Jamie:18:19<br />Joel 13:59<br />Charlie 23:13<br />Juan 21:53<br />Tammy 22:16<br />Gen 19:53<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-3076106254729349890?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com1tag:blogger.com,1999:blog-5889750856202229979.post-41463661183827207072009-12-02T11:53:00.000-08:002009-12-02T12:48:40.175-08:00<div align="center"><a href="http://1.bp.blogspot.com/_t0kamZlJLS0/SxbPKQIH45I/AAAAAAAAA-I/pLNJzLR06PE/s1600-h/Nov28CFO+010.jpg"><img id="BLOGGER_PHOTO_ID_5410739777366909842" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 180px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_t0kamZlJLS0/SxbPKQIH45I/AAAAAAAAA-I/pLNJzLR06PE/s320/Nov28CFO+010.jpg" border="0" /></a>Mel doing the <strong>Warm-Up:</strong> 500m Row<br /><div align="left"></div><br /><div align="right"></div><br /><div align="right"></div><br /><div align="right"><img id="BLOGGER_PHOTO_ID_5410739092503221794" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 180px; CURSOR: hand; HEIGHT: 320px" alt="" src="http://3.bp.blogspot.com/_t0kamZlJLS0/SxbOiYz5ViI/AAAAAAAAA-A/j4UrQO-NSnw/s320/Nov28CFO+012.jpg" border="0" /></div><div align="center"><a href="http://1.bp.blogspot.com/_t0kamZlJLS0/SxbOXqA2LXI/AAAAAAAAA94/nUy5WEK4-AU/s1600-h/Nov28CFO+011.jpg"><img id="BLOGGER_PHOTO_ID_5410738908142382450" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; WIDTH: 180px; CURSOR: hand; HEIGHT: 320px" alt="" src="http://1.bp.blogspot.com/_t0kamZlJLS0/SxbOXqA2LXI/AAAAAAAAA94/nUy5WEK4-AU/s320/Nov28CFO+011.jpg" border="0" /></a> </div><div align="center"><strong>.</strong></div><div align="center"><strong>.</strong></div><div align="center"><strong>.</strong></div><div align="center"><strong>.</strong></div><div align="center"><strong>.</strong></div><div align="center"><strong>.</strong></div><div align="center"><strong>.</strong></div><div align="center"><strong>.</strong></div><div align="center"><strong>.</strong></div><div align="center"><strong>.</strong></div><div align="center"><strong>.</strong></div><div align="center"><strong>.</strong></div><div align="center"><strong>.</strong></div><div align="center"><strong>.</strong></div><div align="center"><strong>.</strong></div><div align="center"><strong>.</strong></div><div align="center"><strong>.</strong></div><div align="center"><strong></strong> </div><div align="center"><strong>*</strong>Julia on her ball slams and Gen finishing up her push ups</div><div align="center"><strong></strong> </div><div align="center"></div><div align="center"><strong>WOD:</strong></div></div><div align="center"><div align="center">100 Air Squats</div><div align="center">90 Double Unders</div><div align="center">80 Push Ups</div><div align="center">70 GHD Situps</div><div align="center">60 Jumping Pull Ups</div><div align="center">50 Thrusters (45/65)</div><div align="center">40 GHD Back Ext</div><div align="center">30 Box Jumps</div><div align="center">20 Ball Slams</div><div align="center">10 HSPU</div><div align="center"></div><div align="center"></div><div align="center"></div><div align="center"><em></em></div><div align="left"><br /><strong></strong></div><div align="left"><strong></strong></div><div align="center"><em>"There are no traffic jams along the extra mile" -Roger Staubach</em></div><div align="left"><strong></strong></div><div align="left"><strong>Abs:</strong></div><div align="left">1 min Hollow Rocks</div><div align="left">1 min Plank<br />1 min Side Plank</div><div align="left">x3</div><div align="left">Run 800m x2 (1 mile)</div><br /><div align="left"><strong>RESULTS:</strong></div><div align="left">5 pm class-</div><div align="left">Julia</div><div align="left">Britt</div><div align="left">Tammy</div><div align="left">Shannon</div><div align="left">Mike </div><div align="left">Joel</div><div align="left"></div><div align="left">6-7 pm</div><div align="left">Darin 24:12</div><div align="left">Gen 27:53</div><div align="left">Timmer 33:02</div><div align="left">Jamie 36:39</div><div align="left">Mel 43:04</div><div align="left">Stacey 46:01</div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-4146366118382720707?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com1tag:blogger.com,1999:blog-5889750856202229979.post-89501281492984907762009-11-30T21:48:00.000-08:002009-11-30T22:26:37.306-08:00<a href="http://2.bp.blogspot.com/_t0kamZlJLS0/SxS2hxqQifI/AAAAAAAAA9A/AhUZLHenCG4/s1600/LakewoodPD.png"><img id="BLOGGER_PHOTO_ID_5410149743761328626" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 200px; CURSOR: hand; HEIGHT: 171px" alt="" src="http://2.bp.blogspot.com/_t0kamZlJLS0/SxS2hxqQifI/AAAAAAAAA9A/AhUZLHenCG4/s200/LakewoodPD.png" border="0" /></a> <span style="color:#333399;">CrossFit Olympia will be honoring the four Lakewood police officers recently killed in the line of duty with a memorial WOD on Saturday Dec. 5 at 9 a.m. We encourage everyone to join us and will be accepting donations to benefit the families of the victims.<br /></span><div><div><div><div><div><div><span style="color:#333399;"></span></div><div><span style="color:#333399;">I</span><span style="color:#333399;">f you are unable to attend and would still like to donate you may do so under the Fallen Officers Fund at any Rainier Pacific Branch. Please contact Evan or Juanita for more information.</span></div></div></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-8950128149298490776?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com1tag:blogger.com,1999:blog-5889750856202229979.post-1332653598833755042009-11-30T21:25:00.000-08:002009-11-30T21:46:14.713-08:00The guilt from this Thanksgiving holiday must have been laid on as thick as the butter on your dinner rolls because CFO had a GREAT turn out today.<br /><br /><div align="center"><strong>Warm-up:</strong></div><div align="center">1000m Row</div><div align="center">30 KB Swing</div><div align="center">20 Gauntlet Squats </div><div align="center">30 Pull ups</div><div align="center">20 SDHP</div><div align="center">.</div><div align="center"><strong>WOD:</strong></div><div align="center">20 Deadlifts (Heavy)</div><div align="center">20 Burpees</div><div align="center">20 Power Cleans</div><div align="center">20 Box Jumps</div><div align="center">x3</div><div align="center"> </div><div align="left"><strong>RESULTS:</strong></div><div align="left">Amy 24:09 </div><div align="left">Rob 28:08</div><div align="left">Mike 29:27</div><div align="left">Joel 13:55</div><div align="left">Huw 22:26</div><div align="left">John 16:35</div><div align="left">Jenna 23:15</div><div align="left">Julie 15:45</div><div align="left">Deb 30:11</div><div align="left">Spencer 26:45</div><div align="left">KK 16:40</div><div align="left">Jaquie 22:55</div><div align="left">Jamie 17:11</div><div align="left">Chris 24:48</div><div align="left">Bek 22:26</div><div align="left">Darin 12:41</div><div align="left">Meghan 18:00</div><div align="left">Marisa 23:26</div><div align="left">Tammy 23:00</div><div align="left">Darrell 22:40</div><div align="left">Stacey--</div><div align="left">Tammy 14:06</div><div align="left">Timmers 18:26</div><div align="left">Juan 18:40</div><div align="left"> </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5889750856202229979-133265359883375504?l=crossfitolympia.blogspot.com' alt='' /></div>CrossFit Olympianoreply@blogger.com0