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Saturday, July 31, 2010

Sunday 8/1/2010

Deadlift 5-5-5-5-5

Post time to comments.

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Set-up for the second pull - Dan and Coach Burgener

Friday, July 30, 2010

Saturday 7/31/2010

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post your choice of girls and rounds completed to comments.



Thursday, July 29, 2010

Friday 7/30/2010

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed. Miranda Oldroyd 2:13 (95lbs), Christopher Stowe 2:44, Rebecca Voigt 2:46 (95lbs), Mary Lampas 3:26 (95lbs), Kristan Clever 18:51 (135lbs). Post time and load to comments.

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81st Expeditionary Rescue Squadon team tire flip competition, Djibouti, Africa.

7/29

Colleen 21:13

Tom 22:22

Mike 27:45

Jennie 18:38

Kira 28:16

Deb 22:33

Tonia 19:32

Doreen 22:53

Ken 26:54

Rob 25:18

Kara 29:20

Danielle 29:39

Alicia 26:50

Phil 28:10

Christine 27:56

Patrick 28:17

Kristina 29:54

Wednesday, July 28, 2010

Thursday 7/29/2010

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

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SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Chris 205

Tonia 85

Tom 140

Rob 165

Lori 25

Jennie 35

Trish 105

Patrick 155

Kara 135

Deb 95

Colleen 115

Tim 115

Mike 145

Phil 225

Ken 195

David 115

Zyndy 55

Kristina 75

Tuesday, July 27, 2010

Wednesday 7/28/2010

Front Squat 5-5-5-5-5

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Graham Holmberg, first overall in the 2010 CrossFit Games.

Monday, July 26, 2010

Tuesday 7/27/2010

Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

Graham Holmberg 4:26, Chris Spealler 4:27, Kristan Clever 3:37 (HSPU). Post time to comments.

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7/26

Tom 12

Tonia 13

Mike 8

Monica 14

Alicia 14

Justin 11

Colleen 13

Doreen 16

Rob 16

Kara 10

Deb 8

Lori 12

Phil 12

Chris 18

Danielle 11

Zyndy 11

Kristina 17

Sunday, July 25, 2010

Monday 7/26/2010

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.


Tonia 325

Doreen 445

Mike 455


Saturday, July 24, 2010

Sunday 7/25/2010

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Friday, July 23, 2010

Saturday 7/24/2010

MISSION


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CrossFit Balad, Iraq.

















7/23
Tom 7
Kira 7
Phil 7
Lori 6
Rob 17
Ken 14
Jake 12
Patrick 9
Danielle 8
Mike F 7
Alicia 14
Mike 9
Deb 7


Thursday, July 22, 2010

Friday 7/23/2010

AMRAP 12 Min.

5 Pistols

10 Push-ups

15 Body Rows

Post time to comments.

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Christy Phillips, Event 6a, 2010 CrossFit Games.

7/22

Mike 16:58

Tom 13:16 Rx

Tim 17:23

Lori 13:02

Erin 14:58

Jake 8:54 Rx

Justin 13:22 Rx

Brandi 11:51

Patrick 10:42

Mike F 13:35

Doreen 14:00

Colleen 11:55

Danielle 10:39

Alicia 12:59

Deb 12:22

Freddy 13:06

Kristina 14:17

Zyndy 17:09


Wednesday, July 21, 2010

Thursday 7/22/2010

Five rounds for time of:
45 pound Overhead walking lunges
20 Knees to Elbows

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

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7/21
Tim 115
Tom 135
Rob 135
Erin 80
Colleen 85
Doreen 85
Tonia 65
Ken 165
Phil 170
Monica 55
Deb 60
David 115
Zyndy 55
Kristina 75
Jennie 35
Jake 205

Tuesday, July 20, 2010

Wednesday 7/21/2010

Thruster 3-3-3-3-3-3-3

Post loads to comments.

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Chris doing pullups over Grizzly Creek.
7/20
Tonia 10:02
Mike 14:13
Mike F 14:26 Rx
Kevin 17:02 Rx
Erin 8:23
Tim 10:24
Lori 7:06
Freddie 13:59
Tom 5:48
Colleen 7:44
Justin 9:52 Rx
Brandi 8:44
Patrick 5:12
Rob 6:20
Ken 10:16 Rx
Phil 15:11 Rx
Alicia 5:06
Danielle 6:31
Monica 6:23
Kristina 6:42
Zyndy 10:01
David 7:59

Monday, July 19, 2010

Tuesday 7/20/2010

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

David Lipson 2:57, Jason Khalipa 3:20, Todd Widman 3:36. Post time to comments.

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Matt Chan, Graham Holmberg and Rich Froning Jr in the final workout at the2010 CrossFit Games.

7/19

Tonia 26:48

Mike F 31:39

Matt 21:43 Rx

Jaclyn 24:24 Rx

Brandi 22:23

Lori 24:49

Doreen 21:01

Justin 29:55 Rx

Ken 36:23 Rx

Alicia 28:49

Monica 30:08

Patrick 30:12

Phil 33:44

Kristina 21:44

Zyndy 30:52

Jennie 24:54

Sunday, July 18, 2010

Monday 7/19/2010

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
21 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Graham Holmberg 16:59, Annie Thorisdottir 17:53. Post time to comments.

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2010 CrossFit Games Winners - 1st Place: Graham Holmberg, 2nd Place: Rich Froning Jr., 3rd Place: Chris Spealler for the mens competition, 1st Place: Kristan Clever, 2nd Place: Annie Thorisdottir, 3rd Place: Valerie MacKenzie Voboril for the women's competition, 1st Place: CrossFit Fort Vancuver affiliate competition, 1st Place: Brian Curley masters mens competition, 1st Place: Laurie Carver masters womens competition.

Saturday, July 17, 2010

Sunday 7/18/2010

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

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Annie Thorisdottir and Kristan Clever, first and second after Day 2 at the 2010 CrossFit Games.

Friday, July 16, 2010

Saturday 7/17/2010

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Post times to comments.

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CrossFit Fort Vancouver, first place overall after Day 1.

Thursday, July 15, 2010

Friday 7/16/2010

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

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The Stadium at The Home Depot Center.

Mike L 218

Doreen 258

Trish 195

Tim 194

Rob 319

Kara 219

Erin 246

Colleen 245

Tom 241

Alicia 226

Danielle 256

Ken 264

Phil 261

Patrick 293

Deb 208

Justin 287

Wednesday, July 14, 2010

Thursday 7/15/2010

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

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Setup for the 2010 Games.

Tuesday, July 13, 2010

Wednesday 7/14/2010

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Doreen 115/12
Tonia 85/8
Mike 135/14
Trish 115
Jake 225/ 18
Erin NFW
Colleen 115/14
Tom 155/24
Lori 95/8
Brandi 85/15
Ken 215/25
Phil 235/20
Chase 35/10
Justin 205/24
Mike F 135/10
Patrick 135/18
Alicia 45/8
Monica 45/8
David NFW
Kristina NFW

Monday, July 12, 2010

Tuesday 7/13/2010

Back Squat 10x2 30 sec. Rest
Ring Row, 5 Rounds max Reps

Post loads to comments.

7/12
Mike 11
Tom 10
Matt 18 Rx
Patrick 9
Doreen 16
Chase 18
Brandi 12
Justin 9
Tonia 11
Colleen 14
Ken 9
Mike F 9
Deb 12
Alicia 13
Lori 11
Monica NFR
Kristina 13
David 11

Sunday, July 11, 2010

Monday 7/12/2010

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

7/11
Will 6:03
Haley 11:07
Tonia 11:46
Brandi 13:57
Bill H 20:08
Larry 21:28
Justin 21:53
Bill 22:16
Kevin 18:11

Saturday, July 10, 2010

Sunday 7/11/2010

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans
Strict Pull Ups

Post times and loads to comments.

7/10
Tonia 25:37
Jaclyn 28:38
Mike F 35:54
Tim 37:46
Larry 18:41
Donna NFT
Bill 20:46
Doreen 33:39
Phil 33:00
Justin 29:57
Tom 32:20
Colleen 30:50
Rose NFT
Jason 18:20
Chris 22:26
Danielle 30:15
Deb 34:23
Mike 36:42

Friday, July 9, 2010

Saturday 7/10/2010

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

7/9
Tim 95/135
Mike F 175/205
Deb 85/55
Phil 235/205
Colleen 95/95
Tom 155/125
Chris 205/185
Alicia 75/75
Tonia 95/65
Danielle 105/95
Mike 125/95

Thursday, July 8, 2010

Friday 7/9/2010

Front Squat 5-5-5-5-5
Bench 5-5-5-5-5

Post loads to comments.
7/8
Tonia 11-5-10-2
Mike 11-5-11-6
Tom 12-7-9-6
Lori 11-7-7-3
Tim 10-3-4-2
Mike F 8-5-7-6
Kevin 12-3-11-4
Matt 17-10-12-7
Chris 16-8-11-6
Colleen 9-8-11-5
Patrick 8-7-10-8
Justin 11-7-8-4
Deb 13-10-10-5

Wednesday, July 7, 2010

Thursday 7/8/2010

Tabata timing

Squat
Push-up
Sit-up
Row

Post scores to comments.
7/7
Tom 19:13
Patrick 19:00
Lori 19:22
Erin 16:16
Colleen 17:10
Jake 14:54
Phil 18:10 Rx
Danielle 19:17
Alicia 16:47

Tuesday, July 6, 2010

Wednesday 7/7/2010

Row 1000m
10 Back Squat (225/155)
20 Pull-ups
30 Box Jumps (24"/20")
40 Kettlebell Swings (70/55)
Run 800m

Post time to comments.
7/6
Mike L 7:23
Tom 7:20
Colleen 7:08
Lori 6:55
Patrick 7:33
Mike F 8:25
Tonia 6:09
Erin 6:16
Tim 9:28
Julie 5:05
Jaclyn 5:11
Brandi 7:14
Ken 9:21 Rx
Justin 9:31
Danielle 4:58
Jake 5:13 Rx
Deb 5:33

Monday, July 5, 2010

Tuesday 7/6/2010

"Elizabeth"

21-15-and 9 reps of:
Clean 135 pounds
Ring Dips

Post time to comments

7/5
Tom 7 Rx
Colleen 8
Mike L 7
Jaclyn 7
Dani NFR
Deb 8
Tim NFR
Mike F 6
Chris 11 Rx
Matt 14 Rx
Alicia 8
Erin 7
Ken 8
Bill 8
Phil 8
Margo 6
Justin 6 Rx
Patrick 5 Rx

Sunday, July 4, 2010

Monday 7/5/2010

AMRAP 12 min.

95 lb. SDHP x5
KTE x10
Squats x15

Post rounds to comments.
7/4
Mike F 155
Tim 95
Mike 115

Saturday, July 3, 2010

Sunday 7/4/2010

Clean 3-3-3-3-3

Post loads to comments.
7/3
Tom 24:59
Jaclyn 25:35
Danielle 26:22
Alicia 29:09
Colleen 31:14
Deb 32:32
Lori 33:41
Chris 34:53 Rx
Patrick 29:50
Ken 27:02
Justin 29:31
Brandi 37:15
Erin 26:00

Friday, July 2, 2010

Saturday 7/3/2010

Mission!

Post time to comments.
7/2
Matt 6:30 Rx
Michelle 6:39
Lori 5:37
Tim 6:19
Jaclyn 4:25
Phil 4:30
C 5:40
Tom 9:00
Patrick 5:26
Mike F 7:04
Ken 11:37
Dani 5:20
Deb 5:22
Alicia 5:23
Mike 4:54

Thursday, July 1, 2010

Friday 7/2/2010

21-15-9
Kettlebell Swings (70/55)
HSPU

Post time to comments.
7/1
Mike F 27:22
Tim 28:44
Tom 29:10
Mike 29:05
Lori 15:15
Matt 17:12 Rx
Jake 19:13 Rx
Erin 15:05
Julie 16:45
Janay NFT
Bill 32:54 Rx
Colleen 16:50
Alicia 19:53
Deb 20:25
Dani 24:07
Ken 23:37
Justin 24:24