03.31.09 strength

"Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.”

WOD

10-9-8-7-6-5-4-3-2-1

Thrusters

Sit Ups

Push Ups

Pull Ups

 

(0) comments »

03.30.09 on deck

Hannah being sure to extend the hips and knees during box jumps.

WOD

Squats

Sit-Ups

Push Press 45# 30#

Athletes will draw from a deck of cards to determine Rounds , Rest  and Work Time.

(0) comments »

03.27.09 the real deal

Mark Frost with CE - Bar fire department gets ready to show that he is capable of doing work with the demands of  60 lbs worth of fire gear. These are the conditions inwhich our firefighters are called for duty.

 

WOD

Three Rounds

50 - Box Jumps

5 - Muscle Ups

7 - Hang Power cleans

(1) comments »

03.26.09 common ground

Westlake Crossfit will be offering a free Crossfit Workout Saturday Mar. 28th at 10:00 am. This workout is open to all. Please RSVP to Jevon at Jevon@westlakecrossfit.com. Spots are limited so be sure and RSVP today!

WOD

1 mile run

50-40-30-20-10

Double Unders

Sit-Ups

1 mile run

(0) comments »

03.25.09 Razor Ramone

Ramone from our 6:30 pm class in the midst of another dynamic workout! Ramone will be running in the Cap 10k this weekend. Best of luck Ramone , you will rock it no doubt!

WOD

Three Rounds

400m Run

50 - Squats

40 - Sit-Ups

30 - Ball Slams

20 - KB Swings

10 - Burpees

 

(0) comments »

03.24.09 Take it overhead

Some noon crossfitters engaging the shoulders and stabilizing the mid section to ensure an efficient over head squat.

WOD

Seven Rounds

7 - Snatches 95# 65#

3 - Muscle Ups

200m Run

(0) comments »

03.23.09 Phat Cindy

Thanks to all your input and ideas , we have nailed down a shirt design. These gems will be available by April 15th!!

WOD

AMRAP 20min.

5 - pull ups

10 - push ups

15 - squats

20m Waiter Walk

(0) comments »

03.11.09 get swinging

Key points of the kettlebell swing:

• Use your hips to drive the kettlebell, not your arms
• Keep a good lumbar curve (arch in your lower back)
• Maintain a tight core
• Keep your weight on your heels
• Keep your chest up - don't let the kettlebell pull your shoulders down
• The swing finishes with your hips fully extended and kettlebell overhead

WOD

16 - KB Swings

8 - Jump Lunges

16 - DB Snatches

8 - MB Reverse Burpees

(0) comments »

03.10.09 being legit

Erika perfected getting the bar up in full extension during the press.

WOD

Deadlift

5-5-5-5

Shoulder Press

5-5-5-5

Squat

5-5-5-5

(0) comments »

03.09.09 J - Fresh

Congrats to Jarrod Freshour for finishing 2nd in Crossfit Central's Fittest Game Challenge. Jarrod competed in two workouts in one day against more than 30 elite athletes from all over! Way to go Jarrod , we are proud to have such an amazing athlete as part of our community.

WOD

Burpees

Wall Ball

SDLHP

Box Jumps

Push Press

*Three rds max reps for 1min .

(0) comments »

03.04.09 going heavy

J- Mc going heavy on the deads.

WOD

AMRAP in 20 min.

10 - Pull Ups

10 - Lunges

10 - Dips

10 - Squats

10 - Russian Twist

 

(0) comments »

03.03.09 Zen Ten

Zen master and J-Rod doing mtn climbers.Get your hips lower guys!

 

WOD

10 - Thrusters

10 - K2E

10 - SDLHP

10 - Burpees

10 - DB Rows

(0) comments »