New Site

Check out Pat'sLOLs at patslols.blogspot.com

This girl will kick my ass!

Hi-Yaaaaaaaaaahhhhh

Bah Bah Boom!

StarFire League

Hell Motha fuckin YEAH! We in the Finals! Playing for the championship. LET'S GO, OH YEAH!!!!

Im ready for snow!!!

Will Ferrell & Manny Pacquiao Sing "Imagine"

11/2/10 WOD

4 Rounds of
200m Run
25 Double Unders
12 Push Press (95)
7 Knees to Elbows

Time: 8:26 Rx

11/1/10 WOD

"CINDY"

5 pull-ups

10 push-ups

15 air squats

AMRAP 20mins.

Total: 20 + 7airsquats

10/26/10 WOD

21-15-9 reps for time of:
Thrusters (95)
Sumo-Deadlift High Pull
Pull-ups
50 double-unders (after each round) 

TIME: 17:24 Rx

10/25/10 WOD

In teams of 2 - Complete AMRAP in 20 min of:
7 Dead Lifts (#185/#115)
10 Box Jumps

Only one person works at a time, alternate after each person completes the round. 

Me&Jeff C.- Total: 22 + 2 DL

Got KingCrossfit???

10/21/10 WOD

WOD
Front Squat 3-3-3-3-3

1). 95 2). 135 3). 155 4). 185 5). 185

Its da shoes!

10/20/10 WOD

WOD:
20 Wall Balls
400M Run
15 Pull Ups
20 Sit-Ups
4 Rds for Time

Time: 18:14 Rx

Knockout King

10/19/10 WOD

WOD:
5 Rounds of:
In 3 minutes perform the following
Sprint 200 Meters
5 Burpees

20 KB SWINGS

BOX JUMPS 

Total: 142 box jumps (Rx)

Random Ass Tuesdays

10/18/10 WOD

WOD:
5 rounds of:
bench press (body weight)
immediately followed by
push up...

1. 17/16 (135lbs)

2. 15/12 (165lbs)

3. 5/12 (165lbs)

4. 6/10 (165lbs)

5. 6/10 (165lbs)

Feening for this...

10/14/10 WOD

Ten rounds for time of:
10 Box Jumps
10 Dips
10 Sit-ups
10 KB Swings

Time: 18:34

StarFire League

UnDefeated streak is over! Playoffs in two weeks. WE READY!

Random Ass Tuesdays

Ready for TurkeyBowl

10/11/10 WOD

7 rounds for time of:
7 Thrusters (95)
7 clapping push-ups
7 toes-to-bar

Time: 13:46 Rx

10/7/10 WOD

"THE CHIEF"

Max rounds in 3 minutes of:
3 Power cleans 135#Men

6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycle

TOTAL: 19 Rx

StarFire League

Tonight we remain UNDEFEATED!!! Yeah Buddy

10/5/10 WOD

WOD:
3-3-3
Overhead Squats

(85lbs)

Finisher:
30 Overhead Lunges W/ Medicine Ball
200 M Sprint
30 Medicine Ball Push-Ups
200M Sprint
15min AMRAP

Total: 3 + 9 MB Push ups

10/4/10 WOD

WOD:
Five rounds for time of:
40 Double-unders 

30 Box jumps, 24 inch box 

15 Kettlebell swings (70lbs)

Time: 15:23 

This is how I score...

What Was Your Soul...?

9/30/10 WOD

Strength WOD:
Hang Power Clean
5-4-3-2-1
5(95) 4(105) 3(125) 2(135) 1(135)

Conditioning WOD:
3 rounds of

50 air squats
15 pull-ups
10 Hang Power Cleans

Time: 8:17

What is CrossFit?

StarFire Soccer League

Tonight we claim "VICTORY" and on a 4 game winning streak. Blowing out another team 7-2. 2 of the goals were scored by me, PatDaRok, making a total of 6 for the season, and planning to do more work! Yeah buddy

9/29/10 WOD

In teams of 2
AMRAP in 20min
200m sprint
100 Push Press (#45/#35)
100 Double Unders
100 Sit Ups 

(me & uncle Pete)

Total: 2rnds + 88DU

Chris Spealler - Legendary

9/28/2010 WOD

"LYNNE"

*Bodyweight bench press
*Pullups
5 rounds for max reps. .

RX: 165lbs/strict pull-ups

Total: 76