Amos and Blake's Workout:

"Angie"
For Time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

***It's the LAST workout of 2008!!! Go hard today, have a safe nite and look to start a great year tomorrow!!!***

-Best part about New Years Eve is that we are that much closer to Summer and wakeboarding!!! My New Years Resolution is to finally land a heelside 360...Check out the MOTIVATION Video...it had me laughing all day!!! Some might say that could be someone familiar...
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Amos and Blake's Workout:

REST Day!!!


Beautiful day at the Jane...
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Amos and Blake's Workout:

"Karen"

For Time:
150 Wallball's - 20lb

***This one is for Luke T. in Austin...have fun with your new ball buddy!!!***

-Alternative WOD for today is charging the bumps at Mary Jane...I'll post the pictures later...
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Amos and Blake's Workout:

"Helen"

3 Rounds for time of:

1/4 mile run
21 Kettlebell Swings - 35lb
12 Pull-ups
***Try to get outside and run if you can!!!***

SuperKelley - 11:40 (25lb KB/Jumping PU)
B - 11:15
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Amos and Blake's Workout:

Complete as many rounds as possible in 20 min. of:

95 pound Thruster, 5 reps
95 pound Hang powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
***Scale the weight accordingly and get aggressive!!!***
B - 7 rounds

-The 5:30 Crossfit class did Fran for the first time last nite and set some great time benchmarks!!! Check out the Video of some Crossfit Legends showing us what we are working for...
Big Rich - 5:00 - 20lb front squat/rope pull-ups
Lydia - 6:40 - 35lb thruster/jumping pull-ups
Anne - 7:20 - 35lb thruster/jumping pull-ups
***Great job everyone...we are gonna practice a little and try again soon!!!
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Amos and Blake's Workout:

Rest Day!!!

***If you need to be active today try this...
10 Rounds for time:
10 Med. ball cleans - 20lb
10 Push-ups
B - 10:40
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Amos and Blake's Workout:

For Time:

30 Muscle ups

***Think about how Santa gets out of all those chimney's...

Merry Christmas!!!

B - 14:55 *not my best but hey...it's christmas!
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Amos and Blake's Workout:

For Time:

21 Power Cleans - 185lbs

***Scale weight accordingly...try to stay somewhere around bodyweight or heavier!!!***

*Raise'd the reps to 30 - 20 power/10 squat
B - Roughly 15 minutes - got interrupt'd by a call
D - 12:40
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Amos and Blake's Workout:

As many rounds as possible in 20 min. of:

5 65lb Overhead squat
10 Ring dips
15 Kettlebell swing (Scale weight to ability)


Battle Ready's finest...Lydia, Anne and Richard blaze through a crossfit obstacle course...DON'T forget the dummy...

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Amos and Blake's Workout:

Rest Day!!!

***Bonus workout for an active rest day...
4 rounds
1/4 mile run
Bodyweight bench press - Max Reps

B - 175lb bench 12reps, 9 reps, 9 reps, 10 reps - 15min. total time
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Amos and Blake's Workout:

"Filthy Fifty"

For time:
50 Box Jump, 24'' box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood(35lbs)
Walking lunge, 50 steps
50 Knees to elbows(see video on main site)
50 Push press, 45lbs
50 Back extensions
50 Wall ball shots, 20lb ball
50 burpees
50 Double unders
***Check the MOTIVATION Video for a glance at how it is done!!!***
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Amos and Blake's Workout:

Weight'd Pull-up
1,1,1,1,1,1,1
***Find a way to add some weight to your body and practice pull-ups.  Keep adding until you can only do one pull-up and then do your max 7 times.  There are some good video's on the main site for creative ways to add weight to yourself.***

B - 65lbs,65lbs,75lbs,75lbs,90lbs,90lbs,100lbs
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Amos and Blake's Workout:

"GI JANE"

Fast as you can:
100 burpee-pull-ups
***Check the video on the main site for a quick demo***


WOO HOO...looks like the new 8' high 10' wide pull-up bar is up and functional!!! The number of activities I can torture you with just grew exponentially...




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Amos and Blake's Workout:

Rest Day!!!

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Amos and Blake's Workout:

"Lynne"  5 rounds for max reps:

Bodyweight bench press
Pull ups
**Scale weight accordingly**

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Amos and Blake's Workout:

"Helen"   3 rounds for time:

run 400 meters
21-1.5 pood kettlebell swings
12-pull ups

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Amos and Blake's Workout:

"Elizabeth"  21-15-9 of:

135lb squat clean
Ring dips

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Amos and Blake's Workout:

REST DAY

***Find something to read,,,***
****If you need help finding something go to hyperfitusa.com and click on the article "Clock Whores".  Read it and send me an opinion if you have one.  If you want to read mine check the comments on the affiliate section of the main Crossfit site.****
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Amos and Blake's Workout:

"Nasty Girls"

3 Rounds for time:

50 squats
7 muscle-ups
10 135lb hang power clean
-Scale weight accordingly/can sub 21 pull-ups and 21 dips for muscle-ups...
***Watch the Nasty Girls video on the main crossfit site if you want to see some hotties show you how it's done...***

B - pull-ups/dips - 16:20
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"There are 86,400 seconds in a day.  It's up to you to decide what to do with them."

"My father gave me the greatest gift anyone could give another person, he believed in me."

"Don't give up.  Don't ever give up."

-Jim Valvano,  
Head Basketball Coach, North Carolina University
03/10/1946-04/28/1993

Amos and Blake's Workout:

Three Rounds For Time:

50 24'' box jumps
21 185lb Deadlift
7 Muscle-ups (if needed sub 30 pull-ups for MU)

A - 30 pull-ups - 16:00
B - 20'' box/Muscle-ups - 17:30
Baby Jesus - 30 pull-ups - 27:45
JD - Jumping pull-ups - 26:30
Lydia - 16'' box/55lb DL/jumping pull-ups - 12:33
Anne - 12'' box/35lb DL/jumping pull-ups - 12:35
Big Rich - 12'' box/35lb DL/jumping pull-ups - 9:10
***Great Job on a tough workout!!!***
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Amos and Blake's Workout:

"Freddy's Revenge"

5 Rounds for time -

5 185lb Push-jerk
10 Burpees
***Scale weight of push-jerk accordingly***

B - 155lb Jerk - 10:00
D - Round 1 of Jerk 165lb then 2-5 155lb - 9:10
Baby Jesus - 135lb Jerk - 11:10
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Amos and Blake's Workout:

Rest Day!!!!!!
***Check out the new MOTIVATION Video!!! Two of the ladies from Crossfit Central blast through FRAN in sub 4 minutes...remember the FRAN challenge last week???  Looks like we found our winners...Luke, Amos, we got beat by girls...again.
P.S.  Thanks again to Crossfit Central for making good video's!!!
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Amos and Blake's Workout:

"Grace"

For time:

30 clean and jerks

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Amos and Blake's Workout:

5 rounds for time:

run 800 meters
30 squats
30 push ups
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Amos and Blake's Workout:

"Annie"
50, 40, 30, 20, 10 of:

Double Unders
Sit ups


CFBR's first elements group gets introduced to Fran!!!
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Amos and Blake's Workout:

"Nate"
Max rounds  in 20 minutes of:

2 muscle ups
4 handstand push ups
8 2-pood kettlebell swings

Nice work yesterday Lucas!!!!!!

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Amos and Blake's Workout:

Rest Day...
***Be Active Today!!! Play a game or practice your favorite sport!!!



I get to hopefully visit my favorite Winter play spot...Mary Jane!!!
Don't know if it will be open yet but it was beautiful last year!!!
***Hopefully I'll be back in time for 5:30pm class...
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Amos and Blake's Workout:

One for the record books...
"FRAN"

21 - 15 - 9 reps of:

95lb Thruster
Pull-ups

***Luke T. in Austin threw down a 5:10 Fran yesterday.  Can anyone catch him??? Can anyone get sub 5 minutes??? Guess we will find out...

Luke T - 5:10(pr)
B - 5:20(pr)
D - 6:35
Baby Jesus - 6:59(pr)
Andy Roth - 9:04(jumping pull-ups)
Dalph - 6:56(75lbs/jumping pull-ups)

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Amos and Blake's Workout:

"Linda"
aka...3 bars of death...
10,9,8,7,6,5,4,3,2,1 reps of:
Deadlift - Body Weight X 1.5
Bench Press - Body Weight
Clean - 3/4 Body Weight
***Set up bars so you can storm through - 10 DL,10 BP, 10 Clean, 9 DL, 9 BP, 9 Clean, 8 DL, 8 BP, etc...Scale weight for a 45 minute or less finish...this shouldn't be a marathon.  See the MOTIVATION VIDEO if you need some extra instruction!!! Or just a reason to start...***
****Props to Thor and Albany Crossfit for the demo...it's a good one!!


Shout out to Richard...The badest dude at 5:30 in the evening...

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Amos and Blake's Workout:

5 Rounds for time:

400m Run
15 Overhead Squats (95lbs)
***Scale weight accordingly***

Station 1C - (75lb OHS so we could all go at once)
D - 20:45
B - 21:00
J - 26:00
Dalph - 27:00 (Front Squats)
Recruit Ben - 21:00 (Front Squats)
Recruit Denise - 26:00 (Front Squats)
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Amos and Blake's Workout:

REST DAY!!

**REMINDER** Classes at our Frederick location (5757 Orchard Ave) start today!  See schedule page for class times.