February 28, 2007 by jeff.

Good WOD today. 

21 15 9

Overhead Squat and weighted pushup

Great job to Ben, Laura, Jami, and Joe for completing the workout and getting it done!

 For everyone who is interested, I am working on trying to get some video of our workouts up…please be patient with me, as it is a big endeavor for me.

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February 27, 2007 by jeff.

A nice workout today with five people jumping on the CrossFit bandwagon.  Good job to everyone who completed the workout!

50 Kettlebell Swings

40 Burpees

30 Deadlifts

20 Knees to Elbows

For time

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February 26, 2007 by jeff.

SHOK Force Saturday

8 Handstand Pushups

12 95lb Cleans

15 Pull ups

3 Death Valley Sprints

How many rounds in 20 min.

Great job to Ben and Joe for getting in here at 8:30am on a Saturday.  For all of you reading this…come in and get some next Saturday, it is a great way to start of the weekend!

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February 22, 2007 by jeff.

WOW, this one was tough today.  Great job to Ben, Jami and Joe for kicking some booty on this one.

Here is why they have smiles on their faces!

400 M row

12 Dumbbell Snatches (each hand)

12 Dumbbell Swings (each hand)

12 Dumbbell Reverse Thrusters (each hand)

Try to do 4 rounds.

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February 22, 2007 by jeff.

Since there were only two of us who experienced the pain of this workout I will post it to let everyone know what might make another appearance one of these days!

On a take off of “Linda” we have “Rinda”, the three rings of death.

10*9*8*7*6*5*4*3*2*1

Ring Pushups

Ring Pullups

Ring Dips

For Time!

One word describes this workout: BRUTAL

Come and get some!

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February 20, 2007 by jeff.

Deadlift for Load

3×3x3×3x3×3x3

15 Double Unders between sets

 Big numbers from everyone.  Laura’s first time DL and she popped 160 for 3 reps!

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February 20, 2007 by jeff.

In honor of Presidents Day and the fact that I enjoy history SHOK came up with an all Presidents Day workout.

26 Teddy Roosevelts (Thrusters)

31 Hoovers  (Ball Slams)

38 Fords    (Situps)

How many terms can be done in 20 minutes

To top it off one Washington Crossing the Delaware (1000 M Row for time)

Bayan contemplating the Thrusters!

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February 18, 2007 by jeff.

SHOK Force!!

15 Cleans (95lbs)

20 Wall Ball

25 Pull Ups

30 Push Ups

35 Burpees

40 Squats

45 Calories on Rower

50 Ft Woody Bag Carry (70lbs)

Ben after completing the SHOK Force on Saturday.

Some pix of the place (I figured I needed to post some)

The entrance

The interior

Another interior shot

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February 15, 2007 by jeff.

 Get some Ben!

3 sprints (death valleys)

25 pull ups

25 wall ball

3 sprints

25 push ups

25 kettlebell

3 sprints

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February 10, 2007 by jeff.

We had a great WOD today at SHOK.  Check out the pix below.

Push Press for load

3×3x3×3x3×3x3

and

Row a 5K

John and Joe get their name on the board!

Laura is the lonely rower.

John and Fred showing the fruits of their labor.

Good job gang!

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