FRIDAYS WOD TIMES:
5:30am (Leigh Ann) and 9:30am (Joey)
HAPPY HALLOWEEN WEEKEND!
Zombieland WOD
(Adapted from CrossFit Athens)
For time:
- Run from zombies ======== 800 m run
- Pick up zombie's dead body ======== 50 Deadlifts (200#/135#)
- Swing your zombie ======== 50 Kettlebell swings (1.5pd/1pd)
- Jump and stomp on your zombie ======== 50 Box Jumps (24"/20")
- Throw zombies head ======== 50 Wall Ball Shots (20#/14#)
- Carry your buddy to safety ======== 50 overhead walking lunges with bumper plate (45#/25#)
- CRAP!!! More zombies!!! ======== 800 m run
Post time to comments.
Starting MONDAY, NOV 1st, Joey Verrant will take over ownership of the box under a new affiliate, CrossFit West Ames. Check out the new website @ www.crossfitwestames.com. This site will no longer be updated daily (we'll be on an extended rest), so check Joey's site for WOD details. I want to thank Joey for taking the initiative to take this program over and offer a place for you all to continue with CrossFit training. It is a big undertaking, but there is no better man for the job! Good luck with your new adventure, Joey, I wish you the best! I cannot thank you all enough for the good times and great experiences at CrossFit Ames and for helping making it what it is today, trainers and trainees alike. I want to thank my family for all of their help and support over the last 2 1/2 years, to everyone who pitched in to help when needed, to everyone who came to classes and gave it their all everyday and for making this a comfortable place where people felt welcome and liked to come and not only workout, but hangout. You have been a great team and I can't thank you enough!
-- Leigh Ann
Thank you Leigh Ann, for introducing crossfit to Ames! You have helped so many of us and we truly appreciate it. I'm not sure how you did it these last couple of years, juggling a family, job, and running Crossfit, but I'm glad you did! Thanks so much for bringing crossfit to Ames, I will forever be
thankful :)
Posted by: Kelly Morken | October 28, 2010 at 08:36 PM
yesterday's WOD
7 rounds
10 WBS 14#
10 pullups (blue)
10:28
ZOMBIELAND
RXd (except 20" step-ups for BJ)
33:17
I would like to take a second to truly thank coach Leigh Ann for all the time, energy and sacrifice she put into CrossFit Ames. I am amazed at my progress over the past year. I started last August doing jumping pullups WITH A BAND!!! (omg) and now am about ready to progress to kippings w/a mini band!! I did Zombieland pretty much as RXd today as a thank-you to LA and to show her how far I have come thanks to her. I know many were upset when we heard the news that she was done. But as a mom, I can fully understand her decision and that family is always FIRST PRIORITY!! I think we all owe LA a huge hug and a thank-you for bringing CF to Ames. A lot of us would have NEVER even met if it weren't for LA!!!
Best wishes to you and your beautiful family Leigh Ann!!! I know we will still be seeing you often!!!
Posted by: addie | October 29, 2010 at 05:52 AM
Zombieland WOD: 31:15 with some mods
LA - thanks for starting up CF Ames and keeping so positive as a coach and friend! I have also progressed a lot in a year and have you to thank. :) You rock!
Posted by: erin | October 29, 2010 at 06:47 AM
I second everything that Kelly, Addie, and Erin said! Thanks Leigh Ann :)
Posted by: Sara | October 29, 2010 at 07:33 AM
Thank you so much LA for coaching! Best wishes to you, and I hope to see you at the box sometime!
Posted by: Brandon | October 29, 2010 at 08:58 AM
Can't say it enough, thanks for everything LA.
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Rx'd 13rds + 10WB +10GHD (PR+1 full round and 8 GHDs)
Posted by: Reagan | October 29, 2010 at 11:34 AM
Wow! Thank you so much you guys! Your comments mean so much to me and they are greatly appreciated!
Addie, you did so awesome on that workout and that is the best last day of coaching gift you could have given me :)
Love you all and I'll see you around :)
Posted by: Leigh Ann | October 31, 2010 at 07:50 AM
When we were down at Sectionals in February, I managed 27 reps of 5 minutes, but that was with power cleans. The squat portion kills me every time.
155 pound Squat Clean and Jerk, 30 reps
Rx'd 9:42
Posted by: Reagan | October 31, 2010 at 02:02 PM
Thank you for introducing me to Crossfit and many other things Leigh Ann! I have loved my first week and excited to be sore again this week! Hope to see you around!
Posted by: Kelly Mallette | November 01, 2010 at 07:41 PM
Ok first of all I love that movie! So what a great way inspire someone to work harder. Great workout! Thanks Leigh Ann!
Posted by: Google Sniper 2 Guy | January 09, 2011 at 04:48 PM
These work out are tuff!
Posted by: insurance seattle | January 16, 2011 at 05:10 PM
I love this work out site. Even if i dont send my self into the gym.. I still know what is the good daily exercise.
Posted by: kids work out video | April 20, 2011 at 06:54 PM