Archive for June 18, 2010

This Saturday’s Park WOD

Posted in CrossFit Workouts on June 18, 2010 by Crossfit Sioux Falls

-1X–Run around ‘the bowl’
-3X– 25 mountain climbers, 20 side lunges, 15 inverted burpees, 10 Hindu pushups (sweeping pushup)


Teams of 2, each team lines up facing the hill…
For Time:
-100 pushups
-200 situps
-300 squats

**One partner does the reps, the other partner is the pace-setter who runs up and down the hill one time. When the pace setter returns from the hill run, they will pick up where the rep count was left off by other partner (continuous count).

**For example, Chris and Casey are partners…3, 2, 1, Go!…Chris starts on pushups, Casey runs the hill. When Casey returns from the hill run, he switches with Chris. Chris left off at 26 pushups, Casey starts at 27, 28, etc. while Chris runs up and down the hill once. They continue to switch off reps and hill runs until the reps are complete, then go on to situps, then squats

We encourage you to:
-bring a water bottle, towel or mat
-stopwatch or some type of timer
-a chipper Saturday morning attitude
-camera to take fun action shots

Post teams and time to the comments

CrossFit Chicks ARE HOT!!!

Posted in Crossfit Philosophy on June 18, 2010 by Crossfit Sioux Falls

Read this article by Louis Hayes from the CrossFit Journal:


CrossFit chicks are hot.
Ever hear that saying? Well, it’s true. And here’s why: Being “hot” has a lot more to it than physical appearance. Plenty of women and girls have all the physical componentsand gifts of the cover girl but simply “aren’t hot.”And then there are those magnetic ones who might never be a runway model but are irresistible.

Click on this link and read more on Why we are as HOT as we ARE!!!!

Click to access CFJ_hayes_chicks.pdf