12/25/08

100 pullups
100 pushups
100 situps
100 squats

for time

MONDAY 12/15/08

5 rounds for time
275# deadlift 5 reps
10 burpees

12/14/08 WOD

Sad Shark is Sad.

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Annie 08/12/09

50-40-30-20-10 reps of

double unders and situps

Post times to comments

MONDAY 08/12/08

Clean and Jerk 1-1-1-1-1-1-1

Post loads to comments

Honey Badger Update

12/5/08 Honey Badgers are Real

What can we learn from the Honey Badger? Guinness Book of World Records says it is the most fearless animal in the world. They actually eat Cobras for breakfast. You never know when he's going to show up and eat a Cobra. Watch out, they are real.

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Duey Represent!

5 rounds for time
50 lbs dumbell, walking lunge, 10 alternating steps
50 lbs dumbbell, swing, 15 reps

post time to comments

New banner

I whipped up a quick banner, what do you guys think?  I tried sticking with the crossfit style. I think we should make the background of our blog black or a dark grey and bust this up top.  I would do it but I dont think I have permisions to edit that kind of thing. 

Fran!

Three rounds, 21-15-9, for time of

95 pounds thrusters

pull-ups

Post time to comments

Check out the sweet new squat rack!!

12/1/08 WOD

Shoulder Press 1-1-1-1-1-1-1 reps

Hey Jon, Katon, and Jeremy, are you guys doing this one tommorow after work? I can't do it at work.

11/30/08 WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

11/29/08 WOD

Deadlift 3-3-3-3-3 reps

Post loads to comments.

11/27/08 WOD

"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.

11/26/08 WOD Mr. Joshua

"Mr. Joshua"

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

11/25/08 WOD

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

11/24/08 Krav Maga

Let's meet try to be there by 7:15. Official Start time is 7:45.

15250 Ventura Blvd
Sherman Oaks, CA 91403

11/23/08 WOD

Three rounds for time of:

21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Post time to comments.

11/22/08 WOD

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

11/21/08 WOD

White Sage Mustache Monkey Says, "Run a 5k, dudez."

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

OR

Run 400 meters
Max rep Push-ups

11/18/08 WOD

Push jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

11/17/08 WOD "Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

11/15/08 WOD

Back Squat 5-5-5-5-5 reps

Post loads to comments.

11/14/08 WOD

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

11/13/08 WOD

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

Steves Club

Steves Club

This is pretty cool, i saw this a while back, but i am listening to the crossfit radio podcast this week and they interviewed this guy running the place.  It is a non profit organization that is in Camden NJ.  Anyways check it out if you have time.  I think it would be awesome to run something like this here. 

Katon

11/12/08 Rest Day

So, looks like we've got some people using the blog. That's good. If you guys have any friends or family who are getting into crossfit, feel free to pass it along.

How is work going for everyone? Jon, congrats on all the positive reviews on CoD:WaW. I'm looking forward to playing it.

Since this is sort of sports/fitness related. Last night I got to play CoD4 with Cole Hamels for about 1.5-2 hours. If you haven't heard of him, he's the 2008 World Series MVP, a pitcher on the Phillies. I think the first pitcher ever to win 5 games in the post season too. He came into our office last week because he's a pretty big fan of the game.

I'm going to change the login and password to something everyone can use, so that I'm not the only one that can post the wod.

11/11/08 WOD

"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.

11/09/08 WOD

Power clean 1-1-1-1-1-1-1 reps

11/10/08 WOD

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Post time to comments.

Welcome to the Cobra Crossfit Blog

We're creating this so we can post our individual times and stats on our workouts. It'll be a good way for us to compare our results without doing a search on the main page.