Archive for October, 2009
Back From Her European Vacation
After traipsing around Europe for the better part of two months, Megan D. is back in the box. However, it won’t be long before this world traveler returns to New Zealand to resume her “job” over there. Enjoy the WODs while you can Megan… ***************************************** 10/09/2009 WOD: 21-15-9 Power Cleans (135/95lbs) Knees to Elbows KB [...]
From Work to WOD
EMT’s Ali and Ivan came straight from work and knocked out a WOD that included overhead static holds. ******************************************** 10/08/2009 WOD: 50 Punch Combos 50 Arm Bars from the guard position 5 rounds…….Just kidding! Try this: 45 Thrusters (95/65lbs) 45 Pull-ups For time! Here Annie and Greg from CrossFit HQ demo the thruster: Thruster tri-panel…[mov][wmv]
Perseverance and the Muscle-Up
****************************** 10/07/2009 WOD: 21-18-15-12 reps of: Floor Press (barbell) Broad Jumps Run 400 meters after each round
Three the Hard Way
Karry, Amy D, and AM get after some pull-ups during yesterday’s WOD. ******************************************** 10/06/2009 WOD: 3 rounds: 21 Left arm DB Snatch 21 Right arm DB Snatch 1 minute Jump Rope 1 minute Double-Unders YouTube – Dumbell Snatch tri-panel
13 Miles in a Flash
Resident ARCFitter Larry took on the Cowtown 1/2 marathon in Land Park yesterday and kicked some booty. Here he is post-race after lowering his PR to 1 hour and 40 minutes, almost 9 minutes faster than his previous best. Larry says he owes it all to his ARCFit training. Ok, I made that last part [...]
Cougar Den
ARCFit builds strong mom’s-just check these ladies out! Sorry Megan, I know you don’t fall into the “mom” category quite yet but you have the “strong” part down. *************************************** 10/03/2009 WOD: 21-15-9 Rope Climbs (Feet elevated on 24″ box) Burpees Push-ups For these rope climbs, keep feet planted and elevated. Lower yourself down until your [...]
Adios Chica!
Although she hasn’t been with ARCFit for long, Jess has made a lasting impression on the place with her infectious personality and her daily assault on the WOD. Jess is chasing love cross-country, all the way to Alabama, where she will reunite with her boyfriend who is in military flight school. Good luck out there, [...]
Struttin’ His Stuff
Rambo lets his fancy socks do the talking during yesterday’s WOD that included walking KB swings. ***************************************** 10/01/2009 WOD: 25-20-15-10-5 Box Jumps Knee to Elbows Run 200 M between each round For time! **************************************** Check out this video from CrossFit.com of 2009 CrossFit Games men’s champion Miko Salo doing Fran. This guy is not human. [...]
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