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.