CrossFit Sky

Thursday

July 29, 2010

Five rounds:

15 Overhead squats (115/75)

30 Push-ups*

*Push-ups will be done according to 2010 CF Games standards.  Hands must leave the floor at the bottom of every rep and you must lock out arms at the top.

 

Wednesday

July 28, 2010

"Roy"

Five rounds for time of:
15 Deadlifts (225/155)
20 Box jumps (24/20)
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Tuesday

July 27, 2010

"Running Isabel"

3 rounds:

Snatch (135/85) - 10 reps

400 meter run

Monday

July 26, 2010

AMRAP in 10 minutes:

5 HSPU

10 KB swings (70/55)

15 box jumps (24/20)

Rest exactly 5 minutes, then:

AMRAP in 10 minutes:

5 burpees

10 sit-ups

15 double unders

*Scoring for this workout will be the total reps of both.  For example, if you did 4 rounds on the first AMRAP and 3 rounds + 5 burpees on the second one, your total score would be 215 (120 reps on first and 95 on the second). 

Sean yelling at Tomm to row faster during the second Affiliate WOD at The Games, or maybe he had just told him there was no such thing as the tooth fairy? 

Sunday

July 25, 2010

Complete in Teams of 3 For Time:

Every team member completes 10 Burpees

120 Wall Ball total completed as a team (20/14)

Every team member completes 10 Burpees

150 Push-Ups total completed as a team

Every team member completes 10 Burpees

180 Hollow Rocks total completed as team

Every team member completes 10 Burpees

240 Air Squats total completed as a team

 

TEXAS THROWDOWN AUGUST 13-14

TULSA'S 2010 TATUR MUD RUN AUGUST 21st. Check it out at http://www.tatur.org/MudRun.html

Saturday

July 24, 2010

"Nicole"

AMRAP in 20 Minutes of:

Run 400 meters

Max Rep Pull-Ups

 Happy Birthday Tome Dawson!

TEXAS THROWDOWN AUGUST 13-14

TULSA'S 2010 TATUR MUD RUN AUGUST 21st. Check it out at http://www.tatur.org/MudRun.html

Friday

July 23, 2010

5 x 5 Power Cleans

**Please take your time and work on form and technique to get your best 5 rep max weight.**

 

TEXAS THROWDOWN AUGUST 13-14

TULSA'S 2010 TATUR MUD RUN AUGUST 21st. Check it out at http://www.tatur.org/MudRun.html

Thursday

July 22, 2010

3 x 500 meter row 

(3 minute rest between rows)

Two athletes per rower; one athlete is working, while the other is resting.  When not at a rower, the rest of the class will work on Overhead Squat form and technique.

TEXAS THROWDOWN AUGUST 13-14

TULSA'S 2010 TATUR MUD RUN AUGUST 21st. Check it out at http://www.tatur.org/MudRun.html

Kristan Clever, female winner in the individual competition at the 2010 CrossFit Games, 

posing with some of our own Sky CrossFitters.

Wednesday

July 21, 2010

For Time:

Run 800 Meters

Then perform 5 rounds of:

15 Deadlifts (225/155)

30 Butterfly Sit-Ups

Run 800 Meters

TEXAS THROWDOWN AUGUST 13-14:  GSX CrossFit in conjunction with CrossFit Inc. and Life as Rx is proud to be offering an exciting CrossFit event this August, at the Super Show Expo held in the Dallas Convention Center.  This event is open to teams and indviduals.  Please contact one of the coaches if you are interested in competing.

TULSA'S 2010 TATUR MUD RUN AUGUST 21st.  We will be competing in this event.  Please join us in this fun and dirty event - even if it's just to cheer on those of us diving in the mud.  Check it out at http://www.tatur.org/MudRun.html

Tuesday

July 20, 2010

AMRAP in 12 Minutes:

10 Pistols (alternate legs, 5 each leg)

15 Medicine Ball Cleans (20/14)

20 Double Unders

Pistols must be performed on the floor to be considered Rx'd.

See Tom Sharp, just behind the bar, performing Pistols on Saturday at 

The CrossFit Games 2010!