tag:blogger.com,1999:blog-80324928976549175452011-08-05T01:33:16.847-05:00GSX CrossfitCrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.comBlogger979125tag:blogger.com,1999:blog-8032492897654917545.post-34802836440956762852010-04-22T20:38:00.001-05:002010-04-22T20:39:19.900-05:002010-04-22T20:39:19.900-05:00April 235-5-5-5-5 Back Squat1 Rep Max Weighted Pull up
Join us Saturday at 6:30pm for our GSX CrossFit Social gathering.Come enjoy food, drinks, and all sorts of schenanigans.Parents Night Out will be available for your kids. 6:30-10:00CrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com2tag:blogger.com,1999:blog-8032492897654917545.post-12567331377953650922010-04-22T08:30:00.002-05:002010-04-22T08:30:25.173-05:002010-04-22T08:30:25.173-05:00Rx'dSaturday 10am Workout will be....For time:150 Double Unders30 Thrusters (135/85)30 Chest to Bar Pull upsCrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com4tag:blogger.com,1999:blog-8032492897654917545.post-63043514815206358612010-04-21T20:41:00.000-05:002010-04-21T20:41:05.671-05:002010-04-21T20:41:05.671-05:00April 224 Rounds of:400m Run25 Lateral Jumps over a MB20yd Bear Crawl
then,
3x15 GHD Sit upsCrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com1tag:blogger.com,1999:blog-8032492897654917545.post-86281389046341454342010-04-20T20:10:00.000-05:002010-04-20T20:10:50.688-05:002010-04-20T20:10:50.688-05:00April 21Inchworms (hands should extend past a plank position)
For Time:400m Run2-4-6-8-10HSPUDeadlift (225/155)Pull ups400m Run
Start and finish with the 400m RunCrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com14tag:blogger.com,1999:blog-8032492897654917545.post-81561916961826199892010-04-19T19:59:00.000-05:002010-04-19T19:59:28.624-05:002010-04-19T19:59:28.624-05:00April 20For Time:
50 Sit ups
5 Thrusters
40 Sit ups
10 Thrusters
30 Sit ups
15 Thrusters
20 Sit ups
20 Thrusters
10 Sit ups
(95#/65#)CrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com8tag:blogger.com,1999:blog-8032492897654917545.post-35527453726811588822010-04-19T05:59:00.000-05:002010-04-19T05:59:07.477-05:002010-04-19T05:59:07.477-05:00April 19Candice gets some Mainsite love!!Check out her video on http://www.crossfit.com/
Skill WorkPower Clean
20min AMRAP of:3 Power Cleans (135/95)2 Rounds of Cindy(1 RD of Cindy = 5 pull ups, 10 push ups, 15 squats)CrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com17tag:blogger.com,1999:blog-8032492897654917545.post-61664720278497415712010-04-16T08:20:00.001-05:002010-04-16T08:21:04.811-05:002010-04-16T08:21:04.811-05:00Rx'dHow well rounded are you?
Complete as many of these skills as possible:Unbroken Pull ups (30/20)10 OHS (135/95)Pistols (10/6)40 Box Jumps in 1min. (20")HSPU (2 Paralettes / 4 Strict)500m Row (sub 1:35/150)L-sit Hold (25sec/15sec)Squat Clean and Jerk (225/135)Legless Rope Climb800m Track Run (sub 2:30/2:50)CrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com7tag:blogger.com,1999:blog-8032492897654917545.post-597169501287298522010-04-15T20:10:00.000-05:002010-04-15T20:10:38.154-05:002010-04-15T20:10:38.154-05:00April 16
2 Squat Snatches on the minute for 8 minutesUse 80% of your 1RMCrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com6tag:blogger.com,1999:blog-8032492897654917545.post-14551701251026077132010-04-14T19:37:00.001-05:002010-04-14T19:41:10.779-05:002010-04-14T19:41:10.779-05:00April 15
Skill Work:Double Unders
For Time500m Row150 Double Unders50 BurpeesCrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com8tag:blogger.com,1999:blog-8032492897654917545.post-69962442912151650362010-04-14T11:20:00.001-05:002010-04-14T15:50:14.559-05:002010-04-14T15:50:14.559-05:00April 141 RM Thruster
5 Rounds of:
200m Run3 Muscle ups5 Sit ups7 Deadlift (225/155)CrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com7tag:blogger.com,1999:blog-8032492897654917545.post-38350903322070329202010-04-12T22:02:00.000-05:002010-04-12T22:02:39.782-05:002010-04-12T22:02:39.782-05:00April 13Skill Work:
Med Ball Clean
4 Rounds of:
30 sec Max Pull ups
60 sec Max Push ups
90 sec Max SprintsCrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com11tag:blogger.com,1999:blog-8032492897654917545.post-57568686721514291922010-04-12T09:17:00.000-05:002010-04-12T09:17:59.994-05:002010-04-12T09:17:59.994-05:00April 12"Elizabeth"21-15-9 Squat CleanRing Dip(135#/95#)CrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com11tag:blogger.com,1999:blog-8032492897654917545.post-25909840946816888692010-04-08T20:22:00.000-05:002010-04-08T20:22:08.064-05:002010-04-08T20:22:08.064-05:00April 9
1 Rep Max Overhead Squat1 Rep Max Bench PressCrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com9tag:blogger.com,1999:blog-8032492897654917545.post-23123968453150126532010-04-08T08:03:00.001-05:002010-04-08T08:03:35.959-05:002010-04-08T08:03:35.959-05:00Rx'dSaturday 10AM Workout will be:15 Clean and Jerk200m Sprint10 Clean and Jerk100m Sprint5 Clean and Jerk 50m Sprint(155#/105#)CrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com11tag:blogger.com,1999:blog-8032492897654917545.post-44304622004549425032010-04-07T20:14:00.000-05:002010-04-07T20:14:59.564-05:002010-04-07T20:14:59.564-05:00April 83 Sets of: Max HSPU3 min. between sets
3 Sets of:1 min Handstand Holds
"Michael"3 Rounds of: 800m Run50 Back Ext.50 Sit upsCrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com3tag:blogger.com,1999:blog-8032492897654917545.post-43290247676083560612010-04-06T22:19:00.000-05:002010-04-06T22:19:36.083-05:002010-04-06T22:19:36.083-05:00April 7Skill Work:Squat Clean
For Time: 10 Deadlift20 Wall Balls 10 Hang Power Clean20 Push ups10 Front Squats20 Air Squats10 Push Jerk 20 Pull ups10 Back Squats20 Burpees(135#/95#)CrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com15tag:blogger.com,1999:blog-8032492897654917545.post-12506507340308875162010-04-05T21:29:00.001-05:002010-04-05T21:34:53.884-05:002010-04-05T21:34:53.884-05:00April 6Check us out on Facebook
3 RM Back Squat
21-15-9Deadlift (225#/155)Box JumpRing Dip CrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com7tag:blogger.com,1999:blog-8032492897654917545.post-1323425122449547562010-04-05T06:22:00.000-05:002010-04-05T06:22:33.088-05:002010-04-05T06:22:33.088-05:00April 5Skill Work:Snatch Balance
"Jeremy"21-15-9OHS (95#/65#)BurpeesCrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com7tag:blogger.com,1999:blog-8032492897654917545.post-57515630504954952702010-04-03T19:12:00.000-05:002010-04-03T19:12:19.718-05:002010-04-03T19:12:19.718-05:00It's Coming....GSX Social April 24th!!Begins something like this.......
Works its way into something like this......
Ends something like this.......
CrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com10tag:blogger.com,1999:blog-8032492897654917545.post-70021592398641453252010-04-03T12:04:00.000-05:002010-04-03T12:04:22.391-05:002010-04-03T12:04:22.391-05:00Suffered on Saturday!Great work this morining!! Thanks again to those who helped out with getting the box cleaned up...we are very thankful for your willingness to help without question!!CrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com3tag:blogger.com,1999:blog-8032492897654917545.post-82844828876184964292010-04-02T00:00:00.003-05:002010-04-02T11:13:27.374-05:002010-04-02T11:13:27.374-05:00April 2Bobby BurnsEarth, Wind, and Fire Trumpet PlayerTour Dates (HERE)
WOD:3-3-3 Press3-3-3 Weighted Pull upsMax HSPUMax Kipping Pull ups
CrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com6tag:blogger.com,1999:blog-8032492897654917545.post-43395441883868476242010-03-31T21:48:00.000-05:002010-03-31T21:48:36.371-05:002010-03-31T21:48:36.371-05:00April 1Skill Work:Skin the Cat / Back LeverThen,10 sets of:Max Distance Broad JumpThen,For Time:1 Mile RunCrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com5tag:blogger.com,1999:blog-8032492897654917545.post-55694078097801046692010-03-30T21:08:00.000-05:002010-03-30T21:08:53.530-05:002010-03-30T21:08:53.530-05:00Saturday 10AM Rx'd"THE AIR FORCE WOD"For time:20 Thrusters20 Sumo deadlift high pulls20 Push jerks20 Overhead squats20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. If the minute hits during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min CrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com5tag:blogger.com,1999:blog-8032492897654917545.post-5859275156346963652010-03-30T21:04:00.000-05:002010-03-30T21:04:11.516-05:002010-03-30T21:04:11.516-05:00March 313-3-3 OHSThen,30 Squat Clean and Jerk135#/95#CrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com11tag:blogger.com,1999:blog-8032492897654917545.post-38614694964452333702010-03-29T22:47:00.000-05:002010-03-29T22:47:54.784-05:002010-03-29T22:47:54.784-05:00March 30"Tabata This!"20 seconds of work followed by 10 seconds of rest repeated 8 times of: Row Squat Pull upPush upSit up1 minute rest between exercises Score is the lowest number of reps/calories in each station.The score is the total of the scores from the five stations. CrossFit GSXhttp://www.blogger.com/profile/17631506537583122024noreply@blogger.com12