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Main » Blog Archive
February 10th, 2009 Happy Birthday Heidi!!
In honor of Heidi's Birthday this past Sunday, I developed a WOD that went after her weaknesses, in true Crossfit fashion.
For those of you who experienced this WOD yesteday, be sure to send your love to Heidi!!!
Workout of the Day 5 Body Weight Deadlifts
10 Pull-ups
15 Window Wipers ***7 rounds for time*** Results
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February 9th, 2009 This past weekend, Crossfit HQ hosted 200+ affiliates in Austin, Tx, for the annual Affiliate Gathering. Although I was unable to attend, I was privy to the Workout they performed this past Saturday. So, that our athletes at Crossfit Legacy could know what the other affiliate owners experienced this weekend, I programmed into our weekly WOD, the Filfest Workout of the Day Workout of the Day
5 Burpees
7 Med ball cleans
10 OHS(PVC) ***AMRAP in 12 min***
Results 6am Ron--11 rnds + 4 burp
Matt--11 rnds +3 burp
Terry--8 rnds
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February 7th, 2009 Crossfit Legacy in Norton, Ohio had a great FREE Class on Saturday.
3 New Faces came through the doors to experience a Crossfit Workout for the first time.
Joel, Laura, and Pat---great having you this morning. We look forward to seeing you again at the gym!!
Workout of the Day 20 Wall Balls
20 Pull-ups
20 Weighted Sit-ups ***5 rounds for time***
Results Joel--19:54
Laura--14:50
Pat--11:44(4 rounds)
Matt-- 14:48
Terry--19:09
Chris--19:00
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February 6th, 2009 Each week, we challenge our athletes to complete one Crossfit Named Workout.
Today's Workout of the Day: Tabata Something Else!!
8 Intervals---:20sec of work followed by :10sec of rest
Pull-up
Push-up
Sit-up
Squat Results Eric--387
Kelly--349
Ron K--337
Ron D--282
Terry B--308
Angie--307
Terry H--284
Tomas--350
David--361 Pictures
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February 5th, 2009 What a fun day at Crossfit Legacy!! We had an eclectic blend of workouts today secondary to the size of the class and the nature of their training.
Our 6am crew did "The Evacuator"
 Tom has made some great improvements in the past month. His initial deadli
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February 4th, 2009 Today, our athletes were able to row, row, row their boat.
One team of 3 and another team of 2 took turns performing the following moves---rowing, push-up, and box jumps.
Shortest time on the rower and highest number of reps on the other 2 moves were the Champion!!
Workout of the Day
Row 500m
Push-ups
Box Jumps ***4 rounds*** Results Team #1--8:58 (172 push-up & 153 box jumps)
Team #2--8:21 (195 push-ups & 195 box jumps)
P
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February 3rd, 2009 Jerking, Jumping, and Swinging!!!
Can you maintain explosize mid-line stability when you are Abs and Hips are fatigued and want to quit?
We found out this morning and afternoon if our athletes could!! Workout of the Day 5 Push Jerk
10 Box Jumps
15 Knee to Elbow ***7 Rounds for time*** Results ![]()
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February 2nd, 2009 WOW....the second month of the year is already here and one day old.
Club 3000 for the month of February at Crossfit Legacy is going to be Kettlebell Cleans. Terry chose this movement because he loves KB's and according to Jerry, remind him of "globo-gym" bicep curls!!!
Workout of the Day 10 Med ball Cleans
10 Burpees
10 Double Unders ***AMRAP isn 15 min*** Results Kelly--6 + 7 MBC
Eric--6 + 4 MBC
David--6
Terry--5
Tomas--4 + MBC Brooke--6
Alex--6 + 5 Burpee
Chris--5 +
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January 31st, 2009 Our Free Saturday Morning Class had a great group of athletes come in and give it their best.
Our workout was desgined so that they could maximize intensity during the time they were working
Workout of the day 10 Single Arm Kettlebell swings
10 Wall Ball
10 Push-ups **5 min AMRAP**
**2 min rest**
Complete 3 total rounds Results--sum of all rounds completed in each 5 min period Monique--12
Charlie--11
Chris--10
Terry--9
Jerry--7
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January 30th, 2009 As promised to the athletes at Crossfit Legacy, we performed our Crossfit Named Workout for the Week Cindy was the WOD of choice this morning. What I am proud of is the INTENSITY maintained by all the athletes there. We had two PR's set and 4 others set benchmark numbers for themselves. Great efforts and focus this morning guys and gals!!!
Cindy 5 Pull-ups
10 Push-ups
15 Squats ***AMRAP in 20 min*** Results Eric--17 (PR)
Terry--15 (PR)
Tomas--13
David--14
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