“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
After the race @ The Buffalo Alley 10k and 5k
09
Nov
09
WOD 11.09.09
05
Nov
09
WOD 11.05.09
Nasty Girls
3 rounds for time of:
50 Squats,
7 Muscle-ups,
135 pound Hang power cleans, 10 reps.
No workouts Friday…….and Saturday
We will be hitting the Buffalo Alley 10k and 5k and the kids will be doing the 1k….see you there!
04
Nov
09
WOD 11.04.09
Diane
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post total time.
03
Nov
09
WOD 11.03.09
BodyFit Baseline WOD
50 SDHP’s
40 air squats
30 sit ups
20 push ups
10 pull ups
Skill work
Muscle Snatch
Congrats to Nick for getting his 1st Muscle up last night!
Welcome to the club
01
Nov
09
WOD 11.02.09
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
31
Oct
09
WOD 10.31.09
Halloween Pumpkin Murph
For Time:
1 mile pumpkin Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile pumpkin Run
Post total time.
30
Oct
09
WOD 10.30.09
Rest Day
or make up a WOD you missed
Great Job to everyone yesterday!
Everyone PR,d on Deadlifts!
Paul F 435lbs
Kevin 415lbs
John V 350lbs
Steve B 325lbs
Dion 325lbs
Paul B 300lbs
Tim 280lbs
Brent 245lbs
Camille 225lbs
Lynay 200lbs
Jenn V 195lbs
Elena 160lbs
If you want a CrossFit by BodyFit shirt go to
click on see all products pick color / style and let Paul F know tomorrow
29
Oct
09
WOD 10.29.09
28
Oct
09
WOD 10.28.09
Kalsu
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.
Congats to Paul F …. He got his 1st Muscle up yasterday!
Video and pics coming soon!
27
Oct
09
WOD 10.27.09
Surprise WOD today
Could be Fran or maybe a 10k Murph or ? Any ideas?
The 5:30am Group…….What were you doing at 5:30am this morning?
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