Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions

Post times! That is if you're able to sit or move after all those GH sit ups.....

Monday

Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Fight Gone Bad!

It's about that time again!!! Everyone ready? Remember this one is supposed to feel exactly how the title states. So put up a good fight people!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

3/28/09 CFHQ rest day

Watt production
Also Sunday workout will be at 9:00a.m.

3/27/09 (10 rounds for time) 10 pullups, 10 ring dips

6amer's Jarrett and Rob throwin down...

Four rounds, each for time of: 800 meter run Rest as needed between efforts.

Nate is being a slacker today in posting photos.... so harass him and make him post some darn photos!!!!

3/25/09 Front squat 3-3-3-3-3

Karin on "Karen", o yeah!

Mike and Chuck on "Karen" turnin heads in the parking lot...suprizing close finish, who do you think took it?

3/24/09 CFHQ rest day

The "Karen" grenade has done it's damage. Ryan (second fetal position picture) broke his (gym record) with a crushing 6:16

3/23/09 "Karen" 150 Wall Ball shots for time, 20lb.male/14lb.female

Saturday's deadlift/run party, weeeeeeeee!

3/22/09 "Lynne" Five rounds for max reps of: Body weight bench press Pull-ups

We had an awesome turn out for the first Sunday class! Great group of people and it was definitely a success! Thanks to everyone who came out.

Post reps for both exercises in all rounds.

3/21/09 225 deadlift, 21reps/ 800 meter run/ 225 deadlift, 15 reps/ 800 meter run/ 225 deadlift, 9 reps/ 800 meter run

Chuck and Chase hitting a "pre-game" crusher. Max rep chest to bar pullups, 200 meter overhead carry 45lbs, 200 meter run (5 rounds)

3/20/09 CFHQ rest day

3/19/09 (10 rounds for time) 45lb weighted pullup 3 reps, deadhang pullup 5 reps, kipping pullup 7 reps

Chace, post"Murph"
Chace, mid"Murph"

3/18/09 Split Jerk 1-1-1-1-1-1-1

Krissi handlin thangs with her 85lb. squat cleans for mucho reps!

Jess rockin through "Murph"

"Murph" always makes for an epic day. I think every person that walked through the door hit a PR. Awesome job everybody!!!!! n8

3/17/09 "Murph" Run 1 mile, 100 pullups, 200 pushups, 300 squats, Run 1 mile

Chace on "J.T."

7 am'ers Jlang, Jason and Chad (pre-Murph)

WOD 3/16/09

Rest Day, but for our Crossfitters it's catch up day from Sunday!

Also please contact Chace if you are interested in doing a Sunday class. If enough people seem interested we will start it up!

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

3/14/09 (5 rds. for time) 155 Hang Squat Clean, 9 reps/ 15 ft. rope climb, 3 assents

Mike's date with 355, SWWWWWEEEET! Check out our new record boards!!!

3/13/09

Back Squat 3-3-3-3-3

Quiet before the storm

Lucy rests ainxiously, almost in anticipation of what battles await to be fought. What will tomorrow bring?

3/12/09 CFHQ Rest Day

CrossFit headquarters rest. Make up day at CrossFit Sandy Springs or we're sure Chace will invent an unessasary punishment.

Karen 150 wall balls for time 20lbs

1. Jared "WOD 3/11" green/reg dips 21 rds
2. Lisa 1olb ball 8:56
3. J.Lang 12:22
4. Cobrinha 7:27
5. Daren 7:45
6. "Felice" 1/2 reps 11:39
7. Marco "WOD 3/11" blue/box dips 12rds
8. Krissi 15:53
9. Ryan 8:00
10. Sheri "Cindy" box pl/knees/12 rds 14:57
11. Diego 13:48
12. Roger mod. 14lb ball/100reps 15:48

3/11/09 WOD

Andrea finally drinking the coolaid. The sistas breakin it down and Mikey's favorite , a body weight WOD.

30 Minute AMRAP:

5 Pull-ups

5 Ring dips

15 sit-ups

1. Jarret reg. dips 22rds
2. Jen 20min. /box dips/green band 9rds
3. Kristen asst. dips. 22rds
4. Jason 24rds
5. Mike 20rds
6. Krissi box dips 19rds
7. Karin asst. dips/blue band 25rds
8. Andrea green band/box dips 18rds
9. J.Lang dip station 14rds
10. Cobrinha 31 rds
11. Ryan 22rds
12. Brian "Michael" 800m/25/25 19:45
13. Diego reg. dips 22rds
14. Tim asst. ring dips 16rds
15. Brooke box dips 22rds

WOD 3/10/09

NOTE TO MEMBERS: Don't forget to sign up on our email list at the front of the gym when you first walk in. We also now have notebooks at the gym for each member to keep up with their work outs,times, pr's,etc... Please stop by Nate or Chace and make sure you've got one.

"Total"

1 rep, Back Squat
1 rep, Shoulder press
1 rep, Deadlift

1. Kathy Totalx3 190lb x3
2. Jen Repsx3 245lb sx3
3. Chad "WOD 3/9" green 9rds
4. Christina "WOD 3/9" green/pu 8rds
5. J.Lang 745 PR
6. Jason 825
7. Krissi 435
8. Karin 340
9. Lisa Reps x3 265
10. KS "Cherry" blue/knees 11:54
11. Jen "Cherry" 20/10/10 box pl/knees 11:23
12. Mike 1055 PR (DL-500lbs PR)
13. Sheri "Micheal" 1/2 reps 14:25
14. Ryan "Jackie" 7:31
15. Brooke 410 PR
16. Tim 690 PR
17. Steve Back Squat 5x5 125lbs
18. Diego 750 PR
19. David 760 PR
20. Roger "WOD 3/9" PU/Box PL 5rds
    

J Lang working on that deadlift!

WOD Monday 3/9/09

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups

10 L Pull-ups

15 Steps, Walking Lunge

1. Jarrett: toes on box 6rds
2. Jason 9 rds
3. Krissi toes on box/kipping 16rds
4. Patricia "FGB" 6lb. ball/12in box/15lb bar 203
5. Clinton toes on box 12rds
6. Cobrinha 14rds
7. Brittany toes on box/kipping 12rds
8. Brooke blue band/toes on box 10rds
9. Tim green band/ toes on box 8rds
10. Diego toes on box 6rds
11. J.Lang bands for HSPU 6rds
12. Ryan 7rds

WOD 3/4/09

Rest day or Catch up day.

1. Jen "Michael" 1/2 reps/800m. 27:33
2. Jason "Helen" 9:20
3. J.Lang "Helen" 11:56
4. Mike "Helen" 19:55
5. Andrea "Helen" Box PL/15lbs 12:03
6. Karin "Helen" Blue 12:21
7. Lisa "Helen" 12:37
8. Krissi "Helen" Blue 12:11
9. Clintom "Helen" 45lbs 10:40
10. Christina "Helen" Box PL/15lbs 13:34
11. Brooke "Helen" 13:41
12. Tim "Helen" 17:25
13. Steve "Helen" Deadhang green/200m/25lbs 16:00
14. Diego "Helen" 45lbs 7:59
15. Christina "Helen" mod. 8:58
    
    In the mean time check out our resident Crossfit stud Chuck on the offical Crossfit website today!!
    

crossfit.com

WOD Tuesday 3/3/09

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

1. Jennifer "Cherry" 14:10
2. Kathy "Barbara" 1/2reps 3rds 22:39
3. Steve "Barbara" 1/2reps 3rds 24:00
4. Caitlin "Barbara" 1/2 repd 3rds 8:13
5. Jess "Barbara" 1/2 reps 3 rds 8:34
6. Marco "Barbara" 1/2 reps 5 rds 1/2 rest 24:43
7. Chad "Barbara" 3rds 27:55
8. Jared "Barbara" 3rds 18:12
9. Jason "Barbara" 36:54
10. Mike "Barbara" 39:46
11. J.Lang "Barbara" 47:07
12. Rob "Helen" 11:52
13. Cobrinha "Barbara"18:57
14. Krissi "Barbara" blue/pu on knees 26:12
15. Karin "Barbara" blue/ pu on knees 24:36
16. Lisa "Barbara" pu on knees 24:41
17. Brooke "Barbara" 40:33
18. Tim "Barbara" 55:57
19. Roger "Helen" 200 m. 35lbs 21:04
20. David "Barbara" 31:31
21. Diego "Barbara" 24:01

WOD Monday 3/2/09

Deadlift 1-1-1-1-1-1-1 reps

Jarrett 5x3 240lbs
Pau 5x3 250lbs
Jared 5x5 155lbs
Mike Rx: 485lbs
Jason Rx: 385lbs
J. Lang Rx: 320 lbs
Krissi Rx: 210lbs
Karin 5x3 125lbs
Chris "Helen" 10:44
Clay WOD 2/26 17:12
Cobrinha "Helen" with row 9:28
Lisa 5x3 115lbs
Tim 5x5 190lbs
Brooke 5x5 155lbs
Ryan "Helen" with row 12:40
Lindsey "Cherry" with 20 squats/200 m run 13:49
T.I "Cherry" mod. 12:53
David Rx: 325 lbs
Diego 5x3 245lbs
Daren 5x3 235lbs

Jiu-Jitsu World Champion Cobrinha trains with us at Evolution!

http://www.rubenscharles.com/

Sunday 3/1/09 WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.