Saturday
Last nights WOD or alternate
'Angie'
Norman - 21:34 (Half real, half
jumping)
Lori - 19:28 (Jumping pullups)
Alise - 21:34 (Jumping pullups)
Gail - 20:45 (Jumping pullups)
Sheryl
- 21:23 (Jumping pullups)
Karen - 21:40 (Jumping pullups, long time no see)
WOD
ALT.
Row 1000m
20 Push Press
15 Box Jumps
20 Ball Slams
4 rounds, Row distances 1000m, 750m,
500m and 250m
Minahil - 22:24
David - 23:37
Ade - 29:56
FridayI have a ton of pictures from today so I'm sorry if they slow your computer down.
  
 
5am, 6am and 12pm
WOD
30 Wall Ball
20 Pushups (elevated)
45 K2E (from ground)
20 Dips
100 Jump Rope or 50 Double Unders
Tony - 22:12
Susie - 22:21
Fran
- 21:00
Debbie - 21:08
Melinda - 21:34
Kelly - 19:34
Beth - 21:14
Chad -21:23 (Big boy box)
Melissa
- 19:34
Leigh Ann - 20:41
Paul - 18:25 (Big boy box and a couple double unders)
Omar - 18:23 (toddler box)
Danny - 21:56
Gabriella - 16:27 (toddler box)
Melanie - 19:01
Maureen - 21:53
Alexandra - 22:36
Llizzie -
23:00
Laura - 23:40
Pam - 19:47
Cheryl - 19:37
Silvia - 20:09
Alissa - 21:21
Michael - 21:36
Steph - 20:35
Todd - 21:02 (Pre-teen box)
Karen - 19:14
Howard - 17:13 (Big boy box)
Sara - 22:20
Bobby - 25:04 (Toddler box)
Jill - 25:13
Brian - 23:20 (Angry teenager box, and some double unders)
Veronica
- 16:04
Minahil - 21:36 (big boy box, 2 for 1's and double unders)
6pm
'Angie'
100 Pullups
100 Pushups
100 Situps
100 Squats
For
time
Mike - 21:30 (Jumping PU)
Minahil - 22:49
Cammy - 23:31 (Jumping PU)
Me - 18:47
Thursday
WOD
30 Wall Ball
20 Pushups (elevated feet)
30 K2E
or 45 From the Ground
20 Dips
100 Jump Rope or 50 Double Unders
3 Rounds
Whitney - 22:31
Seth - 24:48
Minahil - 25:22/36in box/2 for 1's/Double Unders
David - 27:32/36in box/Double Unders
Wednesday
21 aug 08 @ 2:48 pm cdt
TuesdayThis one caused alot of standing around to get through. Stay focused during the breaks
you take, catch your breath, grab the bar and knock out a few more. Before you know it you're dreaming about god
knows what, you've lost focus and killed your super fast blazing quick time.
'Alicia' (named in honor of Jeremey's EX-Girlfriend)
WOD courtesy
of CrossFit Coronado21 Thrusters
21 Back Squats
21 Burpees
21 Pullups
3 Rounds
Cammy - 28:04/45#/JPU
Kelli - 35:51/35#/JPU (Drink more water)
Whitney - 29:44/35#/JPU (Take care of that knee)
Jeremy - 22:41/65#/JPU
(Need to work on getting the hip below parallel)
Itchy - 24:48/95#
Cupcake - 26:27/95#
Paul - 32:20/95#
(Heavy weight!)
Stan - 27:09/65#/JPU (Getting closer to doing the PU's as RX'd)
MondayNew video posted on Videos and Demos page
of a Mother of 4 kicking some serious tail. Also check the schedule page for information on a new class time.
ALL CLASSES COMPETE
5am and 6pm tied in overal points for class honors, then 6am and finally
12pm. (But note that they are the smallest by about 6)
The rest period of the bottom to bottom (B2B) squats always proves to be the most difficult. Once
you get past Melissa up front, note the numerous lazy backs and hamstrings during round 4 of 8 of B2B squats. Chest
up, back tight and weight in your heels.
SundaySorry about the late posts, I haven't been feeling well, I've been moving all weekend
and then had Biggio's Jersey Retirement Extravaganza and I just couldn't keep up with it all. I have posted
my new cell phone number on the Contact Us page, so that all you awesome sweaty nasties can contact me when ever
you need to.
SaturdayWOD
30 Pushups (Rings/Feet elevated)
30 Box Jumps
Run 400m
50 Thrusters
Run 400m
30 Pushups (Rings/ Feet elevated)
30 Box Jumps
For
Time
Tim - 15:57
Garret - 16:11
Tommy -19:19 (1st day!)
Clayton - 16:51 (1st day!)
Ryan
- 16:58 (1st day!)
Jerry - 17:20
Minahil - 19:04 (big boy box and weight)
Joe Blow - 15:31
Brian - 17:46
Lori - 15:57
Karen - 16:03
Sonya - 16:03
Kris - 24:29 (1st day!)
Sheena - 21:47
Julie - 16:24
Kegan - 24:08 (1st day!, mod.)
Friday6pm
WOD
Jump Rope 100
Row 250m
20 K2E
20 Pullups
3 rounds
Russel - 20:04 (band assisted)
Minahil - 19:51 (double unders)
Stan - 20:47 (band assisted)
5am and 6am
Sprints
WOD
30m
Lunge Walk w/ MB Twist
20 DB/KB Swings
30m Bear Crawl
5 Rounds
Sorry if I missed your times
I erased some by accident...
Mike - 21:59
Howard - 19:28
Joe - Mr. Pukey made a visit
Nick - 25:12
Eric - 24:37
Danny - 23:50
Omar - 25:14
Todd - 22:21
Karen - 20:11
Silvia - 24:07
Teri - 24:08
Silena - 22:40
Cheryl - 24:38
Lizzie - 25:33
Steph 19:19
Alissa - 22:51
Melanie - 22:14
Gabriella - Almost meet Mr. Pukie
Maureen - 24:57
Thursday
Mike really showing how to pull yourself under the weight and catch in a strong position. Awesome faces Stan and
Whitney.
Warmup
Weighted pullups/ Kipping pullup lesson
WOD
35 Single Arm DB Snatch (R)
Sprint 100m
35 Single Arm DB Snatch (L)
Spring 100m
25 (R)
Sprint 100m
25 (L)
Sprint 100m
15 (R)
Sprint 100m
15 (L)
Sprint
100m
For time
Stan - 22:51 (25#)
Minahil - 28:19 (35#)
Kelli - 26:44 (10#) (mod. stop after sets
of 25)
Whitney - 24:24 (10#) (mod. stop after sets of 25)
Russel - 27:30 (25#)
David - 30:56 (35#)
Mike
- 28:40 (25#)
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