CrossFit South City

6-29-09

                       "Murph"

            

CrossFit South City and CrossFit Kirkwood raised $250, great teamwork! I really want to thank everyone for participating and not giving up when times got tough. This truly shows how the CrossFit community can come together and support each other.

 

That's a pic from CrossFit Kirkwood's group, you guy's look so happy it's over! Be sure to check out CrossFit Kirkwoods "Murph" video, it's awesome!

http://www.crossfitkirkwood.com/

 

6-27-09

"Murph"

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Starting times were 9:30 and 11am. This WOD really showed how we could come together for a good cause. It was like a big family, it was hot and it was hard but everyone was cheering each other on. Without the support of each other this WOD wouldn't have happened. Here are everyone's times:

Sally Panzer-38:50

Neil Jones-Rx'd 43:14

Panga Phommaly-53:49

Claire Beerbower-44:11

Vicki Miller-57:49

Kevin Sheer-45:27

Gregg Favre-Rx'd 31:51

Brian Burrow-Rx'd 36:10

Emily Berg-47:00

Brian Hinton-Rx'd 54:12

Mike Sheperd-55:10

Special congrats to Gregg and Sally they both finished with great times! I really want to say congrats to everyone for coming together and finishing this WOD. This ones for you Lt. Murphy.

Pics will be posted soon so be on the lookout!

6-26-09

REST DAY

Be sure to check out this video from CrossFit One World

http://www.youtube.com/watch?v=gt8prFjtrcM&feature=player_embedded

*JUST A FRIENDLY REMINDER NO CLASSES WILL BE HELD SAT, JUNE 27TH DUE TO THE MURPH  FUNDRAISER*

6-25-09

Tabata Row

Tabata Push Press

WOD

30/25/20/15/10/5

Thrusters 45/65

Parallettes Push-ups

Kettle Swings

Sit-ups

For time

6-23-09

WOD

AMRAP 20MIN

5 POWER HANG-CLEANS-65/75

10 KETTLE SWINGS

15 BOX JUMPS 20/24 INCH

20 JUMPING PULLUPS

SKILL WORK: DU'S

6-21-09

WOD

7 ROUNDS OF 7

7 PULL-UPS

7 THRUSTERS 65/75

7 BOX JUMPS

7 KETTLE SWINGS

7 PUSH-UPS

7 GHR SIT-UP

7 BURPEES

FOR TIME

6-20-09

WOD

5 DEADLIFTS(MAX WT)

10 BURPEES

5 ROUNDS FOR TIME

SKILL WORK: CLEAN & JERK

6-18-09

WOD

''Murph''

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

For time

My evening group has been practicing for the Murph WOD for about a month now. But tonight was the first night they did the full WOD. Athletes

Neil-Rx'd 44:39

Panga-52:17

Vicki-54:17

Stacy-56:15

Kenny-44:30 incomplete WOD

Congrats to everyone for pushing through this. This is a memorial WOD that means alot to me and to alot of other people. In CrossFit everyone is good at something, some are stronger, some are faster, some just have stronger mental capability. We are a team and we support each other. Like I say over and over again it doesn't matter how long it takes you, you should just be proud of yourself for finishing and never giving up! Dont' worry Jackie you'll get it next weekend!

6-15-09

Just a reminder that their will not be an evening class on Tues, June 16th. Class will be rescheduled for Wed, June 17th at 7pm.

WOD

"EVA"

RUN 800 METERS

2 POOD KETTLE SWING X30

PULL-UPS X30

5 ROUNDS FOR TIME

6-11-09

WOD

.25 mile long jump with a burpee

We took this WOD to Bishop du Bourg's High School track. The goal was to finish in under 45min, after 45min if you haven't completed the WOD you were done anyway. I had3 people who successfully did this...Neil came in 1st place at 32:04-Vicki 2nd place at 39:44-and Pange 3rd place at 42:50. The others were so close but didn't quit finish. That's ok next time you'll make it!