Concord-CrossFit: Forging Elite Fitness http://concord-crossfit.com Helping make Concord California a Fitter Place. Wed, 10 Mar 2010 09:08:28 +0000 http://wordpress.org/?v=2.9 en hourly 1 2010-3-10 400 M walknig lunges http://concord-crossfit.com/2010/03/10/2010-3-10-400-m-walknig-lunges/ http://concord-crossfit.com/2010/03/10/2010-3-10-400-m-walknig-lunges/#comments Wed, 10 Mar 2010 09:08:28 +0000 admin http://concord-crossfit.com/?p=733 Sorry guys.  But it’s tradition.  On March 10 every year we gotta do it!

400 M Walking lunges.

post times to comments

]]> http://concord-crossfit.com/2010/03/10/2010-3-10-400-m-walknig-lunges/feed/ 0 2010-3-9 Push Press http://concord-crossfit.com/2010/03/09/2010-3-9-push-press/ http://concord-crossfit.com/2010/03/09/2010-3-9-push-press/#comments Tue, 09 Mar 2010 09:58:50 +0000 admin http://concord-crossfit.com/?p=731 5,5,5,5,5 reps of

Push Press

Mini MetCon:

10 minutes of Helen:

As many rounds as possible in 10 minutes of:

200 M run

12 Kettle bell swings

6 pull ups

Post push press loads and “Helen” rounds to comments

]]> http://concord-crossfit.com/2010/03/09/2010-3-9-push-press/feed/ 2 2010-3-8 “Nate” http://concord-crossfit.com/2010/03/08/2010-3-8-nate/ http://concord-crossfit.com/2010/03/08/2010-3-8-nate/#comments Mon, 08 Mar 2010 16:58:10 +0000 admin http://concord-crossfit.com/?p=729 Nathan Hardy
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

First posted 12 February 2008

“Nate”

As many rounds as possible in 20 minutes

  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8  Kettlebell swings (72#)

post rounds to comments

]]> http://concord-crossfit.com/2010/03/08/2010-3-8-nate/feed/ 3 2010-3-7 http://concord-crossfit.com/2010/03/07/2010-3-7/ http://concord-crossfit.com/2010/03/07/2010-3-7/#comments Sun, 07 Mar 2010 09:47:50 +0000 admin http://concord-crossfit.com/?p=722 For Time:

100 mountain climbers

90 Sit ups

80Double unders

70 Lunge steps

60 squats

50Backward jump ropes

40 Burpees

30 V-ups

20 Push ups

10 Handstand Push ups

post times to comments

]]> http://concord-crossfit.com/2010/03/07/2010-3-7/feed/ 0 2010-3-6 Over Head Squats http://concord-crossfit.com/2010/03/06/2010-3-6-over-head-squats/ http://concord-crossfit.com/2010/03/06/2010-3-6-over-head-squats/#comments Sat, 06 Mar 2010 09:42:46 +0000 admin http://concord-crossfit.com/?p=720 5,5,5,5,5

Overhead squats

Mini MetCon:
Death by 10 meters …you can thank CFE and Alison for this one ;-)

]]> http://concord-crossfit.com/2010/03/06/2010-3-6-over-head-squats/feed/ 4 2010-3-5 Happy Birthday Jackie and Susan! – “Josh” http://concord-crossfit.com/2010/03/05/2010-3-5-happy-birthday-jackie-and-susan-josh/ http://concord-crossfit.com/2010/03/05/2010-3-5-happy-birthday-jackie-and-susan-josh/#comments Fri, 05 Mar 2010 09:25:28 +0000 admin http://concord-crossfit.com/?p=716

Happy 20th Jackie!!!

Happy Birthday Susan!

“JOSH”

Joshua Hager
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007

For Time:

  • 95 pound Overhead squat, 21 reps
  • 42 Pull-ups
  • 95 pound Overhead squat, 15 reps
  • 30 Pull-ups
  • 95 pound Overhead squat, 9 reps
  • 18 Pull-ups

Post times to comments

]]> http://concord-crossfit.com/2010/03/05/2010-3-5-happy-birthday-jackie-and-susan-josh/feed/ 2 2010-3-4 http://concord-crossfit.com/2010/03/03/2010-3-4/ http://concord-crossfit.com/2010/03/03/2010-3-4/#comments Thu, 04 Mar 2010 07:25:19 +0000 admin http://concord-crossfit.com/?p=714

Don't forget to stretch!

As many rounds as possible in 20 minutes:

5 Box Jumps

5 1 arm dumbbell thruster (25/35#)

10 GHD sit ups

10 Back extensions

]]> http://concord-crossfit.com/2010/03/03/2010-3-4/feed/ 3 2010-3-3 http://concord-crossfit.com/2010/03/02/2010-3-3/ http://concord-crossfit.com/2010/03/02/2010-3-3/#comments Wed, 03 Mar 2010 07:52:50 +0000 admin http://concord-crossfit.com/?p=712 For Time:

75 Squats

75 Sit ups

75 Push press (35/45#)

50 squats

50 Sit ups

50 Push press

25 squats

25 sit ups

25 push press

]]> http://concord-crossfit.com/2010/03/02/2010-3-3/feed/ 3 2010-3-2 Cleans http://concord-crossfit.com/2010/03/02/2010-3-2-cleans/ http://concord-crossfit.com/2010/03/02/2010-3-2-cleans/#comments Tue, 02 Mar 2010 09:58:42 +0000 admin http://concord-crossfit.com/?p=707

Congrats to Alison for completing her CrossFit Endurance Certification! Don't worry Alison, I never could figure out the devil horns either ;-)

5,5,5,5,5 Cleans

increase loads for each set

post loads to comments

Mini MetCon

1 minute go for 60 squats if you make it rest if not do the number of missed squats as pull ups

repeat 3 times

post total pull up reps to comments

]]> http://concord-crossfit.com/2010/03/02/2010-3-2-cleans/feed/ 6 St. Patrick’s Day Workout and Party @ Lamorinda CrossFit http://concord-crossfit.com/2010/03/01/st-patricks-day-workout-and-party-lamorinda-crossfit/ http://concord-crossfit.com/2010/03/01/st-patricks-day-workout-and-party-lamorinda-crossfit/#comments Mon, 01 Mar 2010 22:49:31 +0000 admin http://concord-crossfit.com/?p=704

Join us at Lamorinda CrossFit for a Workout, a green beer, Paleo food and good company :-)

Sunday, 3/14 at 11am

RSVP in comments or on the whiteboard and we’ll set up carpools as we get closer.

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