Sunday, February 22, 2009

83 days 'til the NW qualifier

The fallout of one of the new people to workout with CrossFit High Intensity Training.  Sarah got dosed by "Fight Gone Bad".  Clearly she didn't hate it due to the obvious grin on her face.

Rest Day

Saturday, February 21, 2009

84 days 'til the NW qualifier

Buy-in:
Warm-up
Form Work SDHP and PP

WoD:
"Fight Gone Bad"
Wall Balls
Sumo Dead-lift High Pull
Box Jumps
Push Press
Row
1min each station max reps, 1 min rest between cycles, 3 cycles

Friday, February 20, 2009

85 days 'til the NW qualifier

WoD:
Warm-up
3x5 Squat Cleans

WoD:
150 kb swings
for time

Thursday, February 19, 2009

86 days 'til the NW qualifier


Buy-in:
Warm-up
3x5 Back Squat

WoD:
"Randy"
Power Snatch, 75 reps
For Time

Wednesday, February 18, 2009

87 days 'til the NW qualifier

Buy-in:
Warm-up
3x5 shoulder press

WoD:
"Annie"
50-40-30-20-10
Double Unders
Sit-ups

Tuesday, February 17, 2009

88 days 'til the NW qualifier

Buy-in:
Warm up
3x5 Dead-lift

WoD:
"Helen"
3 rounds for time
400m run
21 kb swings
12 pull-ups

Sunday, February 15, 2009

90 days left 'til the NW qualifier

Rest Day

Take some time off.  Relax, eat and sleep.  Check out some of the main site videos and I'll see everyone tomorrow.

Saturday, February 14, 2009

91 days 'til the NW qualifier

These back squats on "Last Ascent" kill.  

Buy-in:
Warm-up
3x5 Dead-lifts

WoD:
"Helen"
3 rounds for time
400m run
21 kb swings
12 pull-ups

Friday, February 13, 2009

92 days 'til the NW qualifier

Buy-in:
3x5 Power Cleans

WoD:
"Fran"
21-25-9 for time
Thrusters
Pull-ups

Thursday, February 12, 2009

93 daly 'til the NW qualifier

Buy-in:
3x5 Power Clean

WoD:
"Lynne"
Body Weight Bench Press
Pull-ups
5 rounds max reps of each
5min rest between rounds

Wednesday, February 11, 2009

94 days 'til the NW qualifier

YAY BURPEES!!!

Buy-in:
3x5 Dead-lift

WoD:

100 Burpees for time

Don't forget to post your score on www.beyondthewhiteboard.com and join our gym.  3-2-1 GO!!!

Tuesday, February 10, 2009

95 days left 'til the NW qualifier

Taking a break during this months painstorm, it was needed greatly.

Buy-in:
Joint Mobility
Max Push-ups
Max Pull-ups
10ghd Sit-ups
10 Hip Extensions
10 Squat Therapy

WOD:
"Last Ascent"
complete 5-10-15 for time
225lbs Back Squat
Box Jumps

Buy-out:
1 mile for time.

Sunday, February 8, 2009

97 Days left 'til the NW qualifier

Fiancee rocking the air squats.

Buy-in:
Joint Mobility
10 Push-ups
10 Pull-ups
10 Squat Therapy

WOD:
"Michael"
Complete 3 rounds for time:
800m Run
50 Hip extensions
50 Sit-ups

Saturday, February 7, 2009

98 days left 'til the NW qualifier

Who says CrossFit isn't for everyone.  Vi is 87.  Great job!

Buy in:
Joint Mobility
Max Pull-ups
10 Ghd Sit-ups
10 Hip Extensions
10 Squat Therapy

WOD:
3 rounds for time
40 Push Press (65/45lbs)
30 Squats
20 Ring Dips
10 Double Unders

Don't forget to post your times and join www.beyondthewhiteboard.com.  3-2-1 GO!


Friday, February 6, 2009

99 days left til the NW qualifier

Buy in:
Joint Mobility
Max Push-ups
10 Ghd Sit-ups
10 Back Extensions
10 Squat Therapy

WOD:
"Jackie"
1000m Row
45lbs Thrusters, 50 reps
30 Pull-ups
For Time

Buyout:
Deadlift
1-1-1-1-1-1-1

Thursday, February 5, 2009

100 Days Left til the NW Qualifier

Buy in:
Joint Mobility
Max Push-ups
10 Ghd Sit-ups
10 Hip Extensions
10 Squat Therapy

WOD:
Complete 7 rounds for time

7 Reps Push Jerk (M-135, F-95)
7 Chest to Bar Pull-ups

Buyout:
5x200m sprints

Wednesday, February 4, 2009

Rest Day

Rest Day

Or

20min run/12 min row for distance

Don't forget to create an account at www.beyondthewhiteboard.com.  Click on gyms and CrossFit H.I.T. to be added.  3-2-1 GO!

Tuesday, February 3, 2009

Gotta love a good sweat angel.

Back Squats

5-5-5-5-5

Max weight

Don't forget to checkout www.beyondthewhiteboard.com.  We are an approved gym now so make sure to join soon.  3-2-1 GO!

Monday, February 2, 2009


95lbs Squat Clean, 3 reps
95lbs Snatch, 3 reps
225lbs Dead-lift, 3 reps
Handstand Push-ups, 3 reps
10 rounds for time

New site for everyone to checkout:  www.beyondthewhiteboard.com.  This will help everyone keep track of their times and weights.  Soon our affiliate will be added so keep an eye out.

Wednesday, January 7, 2009


Tabata Intervals on:
Pull-ups
Push-ups
Sit-ups
Squats

Total Reps

Monday, January 5, 2009

OHS 7x1


1-1-1-1-1-1-1

Max weight