01.30.09 Free workout

This saturday we will be holding a womens only free workout. The class will begin at 10:00am , spots are limited so please RSVP to Jevon @ jevon@westlakecrossfit.com.

WOD

Complete as many rds possibe in 20 min...

5 - Deadlifts (bw)

5 - Bar Muscle Ups

20 - Single-arm DB OH Walking Lunges

400m run

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01.29.09 get uncomfortable

"Intensity and results are directly proportional, but intensity and comfort are inversely proportional. Choosing for greater intensity is choosing for more fitness but also greater personal sacrifice in the form of discomfort. Expecting elite fitness from comfortable efforts is naïve, while going too fast is dooming." Those are the words of CrossFit founder Greg Glassman, telling it like it is.

WOD

Five rounds for time....

12 - Thrusters 75m/55w

12 - Burpees

12 - Medball Cleans

12 - Wall ball

30 - Double Unders (triple if doing singles)

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01.28.09 walk it out

Evening ladies making it look easy while performing over-head walking lunges.

 

WOD

DEADLIFTS

5-5-5-5-5

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01.27.09 team workout!

"We will inspire eachother to move towards excellence"

WOD

Three rounds for time...

Teams of two must complete the following , only one athlete may work at a time. 

25 - back squats (225/155)

20 - HSPU

75 - Box Jumps

400m Run (done together)

_____________________________

5 min iron chair (take turns holding for time)

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01.26.09 Squatting at High altitude

Jarrod getting is Over Head Squat on in the Rockies!

WOD

Max rds in 20 min...

"Cindy"

5 - Pull Ups

10 - Push Ups

15 -Squats

_______________

Rest 5 min..

100 - Sit Ups

100 - Double Unders

100 - Mountain Climbers

100 - Painters

 

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01.21.09 Stability

 

WOD

Three Rounds for time...

50 - Pull ups

75 - Push ups

100 - Squats

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01.20.09 active

Bren locking out overhead.

WOD

Four Rounds

400m Run

15 - OHS 95/65

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01.19.09 muscle up

We will be teaching progressions to aid in developing a solid muscle up. This class will be held today at 11:30.

WOD

Max rounds in 20 min.

10 - Thrusters 95/65

10  - Pull Ups

10 - Sit-Ups

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01.16.09 iron chair

A few crossfitters sitting in the "iron chair". This isometric hold is a great way to train the body to develop muscle recruitment for endurance.

 

WOD

Front Squat

5-5-5-5-5

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01.15.09 recycled Human energy

See how your workouts are not only bettering your own lives but helping the lives of many in need. Recycled Human Energy.

WOD

Three rounds for time..

12 - Deadlifts 225# / 185#

21 - Box Jumps

30 - Push Press 75#/55#

50 - Double Unders

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01.14.09 Walking tall

 

WOD

Five Rounds for Time...

12 - D/B Jump Squats

12 - In & Outs

12 - Deadlifts (bw)

12 - K2E

12 - D/B Thrusters

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01.13.09 results

Good ole tire flipping!!

WOD

Max Rds In 20min.

6 - Ren. Rows

8 - Box Jumps

10 - push ups

12 - Db lunges

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01.12.09 raising the bar

Leslie has been coming to classes now for two months. She continues to elevate her level of fitness by constantly raising the bar. Keep it up Les!

WOD

21-15-9

Squat Clean  135m/105w

Pull Ups

Clapping Push Ups

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01.09.09 endurance

 

WOD

Pull Ups

Push Ups

Squats

*Add one rep every minute until you can no longer complete a round within the minute.

___________________

 

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01.08.09 what is crossfit?

Nicole Carroll talks about what it means to be Crossfit...watch video.

WOD

Complete four rounds for time.

5 - OHS

10 - HSPU

15 - K2E

400m Run

__________________________

Rest 5 Min.

100 - Supermans

800m Farmers Walk

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01.07.09 chopper

Barb getting her club chop on.

WOD

Deadlifts

5-5-5-5

Weighted Pull-ups

Max reps

________________

100 - Double unders

75 - Squats

50 - Push ups

25 - Sprawls

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01.06.09 Are you crossfit?

Crossfit by design is broad, general and inclusive. Our specialization is not specializing. Check out Coach Jevon's blog to learn more about the methodology behind Crossfit programming.

WOD

Five Rounds

12 -Thrusters 75/55

12 - SMDLHP 75/55

12 - Burpees

12 - Pull Ups

 

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01.05.09 Excellence

" We are what we repeatedly do. Excellence, therefore, is not an act but a habit ." - Aristotle

WOD

Shoulder Press

5-5-5-5-5

________________

Rest 5 min.

Tabata Squats

 

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01.02.09 Kid-Fit

WOD

As many Rd possible in 20 min..

10 - Pull Ups

10 - Barbell Jump squats

10 - Push ups

400m Run

________________

Rest 3 Min.

10 - Turkish Getups R/L

15 - Virtual Shoveling R/L

 

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