Quit Whining and come in

Warm Up
3 Tire Flips
20 Double Unders
10 Box Jumps
5 hspu
10 sdlhp with bar

WOD

3 Rounds for time

50 KB Swings
30 Pullups
Run 400m

WARMDOWN
100 Situps for time

whine
v. whined, whin·ing, whines
1. To utter a plaintive, high-pitched, protracted sound, as in pain, fear, supplication, or complaint.
2. To complain or protest in a childish fashion.
3. To produce a sustained noise of relatively high pitch: jet engines whining.

To utter with a whine.
n.
1. The act of whining.
2. A whining sound.
3. A complaint uttered in a plaintive tone.

Who’s got time to get Fat? Alex and Ron don’t!

 

Happy Birthday!!!

Ron and Alex or is it Alex and Ron?

Warm Up

3 rounds
5 tire flips
5 ring dips
5 pull ups strict
5 push ups
5 box jumps
5 hspu – head to ground
20 du’s

WOD

Run 400m
followed immediatly by:
5 Rounds of:
20 OH Lunges*
15 Push Press*
Then finish it off immediatly with
800m run

* overhead lunges and push press done with bumper plate.

31 August 2010

Thank’s to CrossFit.com

Today

2 person teams

Buddy Carry 200m

10 Burpees – each @ same time
150 Lunges -> you go, I go
100 Pushups-> You go, I go.
150 Situps -> You go I go.
10 Burpees each @ same time
For Time!

Then max Back Squats with BW
For Reps!

Ständig abwechslungsreich, mit hoher Intensität, funktionellen Bewegungen

You might be interested to know that someone out there is working harder then you. It might also interest you to know he or she do not really care about what you think. They do not have time to gossip or worry about what other’s think of them. They are trying to get their own lifes straight, reach their own goals and become everything they can be before their time is up.

At CrossFit Ansbach our goals are to become better at all of the following:
Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy.

Taking it further like all CrossFit Boxes around the world,
we train for the Unknown and Unknowable.
Why?
Because LIFE does not give a crap if you are having a bad day or not.

We do not have time for Steroids or other magic pills.

http://cfjrantsraves.blogspot.com/2008/12/from-jon-gilson-againfaster.html

 

For motivation from CrossFit.com

Dave Lispon on Back Squats wmv mov

and

Rich Froning Jr. does: 

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

wmv  or mov 

15 Minutes of ……

warm up
400m run
Burgener with pvc
Burgener with barbell

2 rounds
lunges x 20
jumping pull ups x 20
sit ups x 20
box jumps x 20

WOD

3 Rounds:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
The stations are:

Push Ups
Kettlebell Swings
Medball Clean
Sit Ups
Back Squats with 50kg/40kg

Forgotten Friday

23 – 11 – 8
deadlift 60% 1rep max
du

5 min pause
23 – 11 – 8
wallballs
burpees

+

SAVE THE DATE!!!

Das angekündigte RKC-Kettlebell-Seminar findet am

Samstag, 09.10.2010,

statt.

CrossFit Ansbach und Freunde, haltet euch den Termin frei, auch abends!!! Nähere Infos folgen.

Happy Birthday Julian!

Julian

Warm Up
On the Board

WOD
5 Rounds of:
Overhead Squats x 5 –60kg for the guys/40kg for the ladies
K2E x 10
400m Sprint

Are you tough enough?
Post comments.

Happy Birthday Markus!

crossfit sick

warm up
20 du
5 push ups
30 du
5 pull ups
40 du
10 push ups
30 du
10 pull ups
20 du

Team WOD/ 2 man teams

800m Run – 400m each person (You go, I go.)
30 x medball Partner throw and catch*
then do together:
21 Squat, 21Burpees, 21 Pull Ups
Followed by:
Run 400m – each person sprints 200m (You go I go)
Followed by:
30 x Medball Partner throw and catch

The do together:
21 push ups, 21 du’s, 21 sit ups

Followed immediatly by

50 Wallballs- 25 each. (you go, I go)

*Penalty for dropping the medball during the toss is 3 Burpees @ the end of WOD.

After the Party

Thanks to CrossFit Sin City, The Shop and CFJAX

for the following idea shown  here in the wod from last week.

!

Warm Up
Burgener with PVC
Burgener with Barbell

3 rounds of:
5 pull ups
15 sit ups
10 jump squats

work on C+J

WOD

1) 30 power cleans with Barbell for time.
1 min pause
2) 30 Jerks with Barbell for time.
3 min Pause
30 Power Clean and Jerks for time.

post your scores and thoughts