WOD - Friday, August 30, 2013

3 Rounds
20 Wall Balls
20 Pushups
20 OHS 65/95
200M Run

WOD -Thursday, August 29, 2013

3 Rounds
400M
15 Burpees with jump to plate
15 Toes 2 Bar
15 SDLHP 65/95
15 Push Press 65/95

WOD - Tuesday, August 27, 2013

2 Sets with rest between
Max reps of bench press @ 135 lbs.

then

1 mile on treadmill at 10% incline

WOD - Monday, August 26, 2013

Ten rounds 
1 Clean and Jerk (heavy)
5 Pull-ups
10 Push-ups
15 Squats

WOD - Friday, August 23, 2013

4 Rounds
10 Deadlift (heavy)
20 Wallball
30 Box jump
40 Situps
50 Dubs

WOD - Thursday, August 22, 2013

3 Rounds

20 Back squats 65/95

20 Knees to elbows

10 Burpees

20 SDHP 65/95

20 Hollow rocks

WOD - Tuesday, August 20, 2013

5 RFT
30 Kettlebell - 45 lbs.
30 Hand Release Pushups (hands off the ground at the bottom)

WOD - Monday, August 19, 2013

"Grace"

30 Clean & Jerk 95/135

Training Video

2nd Annual Pilot CrossFit Triathlon

For the second August in a row, the Pilot CrossFit faithful (minus a couple of members) convened at the Lightfoot's to swim, bike, and run.  (The results of last year's can be found here.)  Evidently the finish was something to behold, the new guy Matt (who actually does real triathlons) built a comfortable lead on the bike, but barely held off Wes (who had a real bike this year) and Casey (who didn't get lost this year) on the run.  Several minutes behind them was Jim (who fell back on the bike leg when he had to stop to fix a jammed chain... though I probably wouldn't have kept up with the studs).  Next was Steve (who is feeling his age, though remains the hero to us all and our goal for how fit we hope to be when we're well into our sixth decade).  Clair's consistency at CrossFit over the year showed itself with a substantial drop in time over last year.  Mike is still rehabbing, but got out on the bike and kept us encouraged.


                Swim         Bike         Run         Total
Matt         7:55          33:26        21:07       62:27
Wes          7:50          37:32        17:10       62:32
Casey       7:41          37:50         17:08       62:39
Jim           7:55           40:41        18:14       66:49
Steve      10:55           42:31        20:52       75:17
Clair        10:25          44:15        24:00       78:40
Mike                           59:40 (total clock time)

WOD - Tuesday, August 6, 2013

Isabelle

30 Snatches 95/135

WOD - Monday, August 5, 2013

Fran

21-15-9
Thrusters 95 lbs.
Pullups