Thursday, July 31, 2008

rest day for some. for others....
35, 25, 15 reps for time of:
wall ball shots
kettlebell swings

Wednesday, July 30, 2008

Rx'd WOD:
Run 15 K
Post time to comments

for the non-marathoners:
tabata pull ups, push ups, squats, and sit ups

Tuesday, July 29, 2008

make-up post...
Three rounds for time:
Run 400 meters1 1/2 pood Kettlebell X 21 swings
(or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments

6am class was great, keep up the good work!

Monday..."Crossfit Total"
Saturday, July 26

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments
Friday, July 25

In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats

Corby 10:29, second WOD ever...awesome job
Post time to comments.

Thursday, July 24, 2008


Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

Post time to comments.

Wednesday, July 23, 2008


tuesday's WOD
Push jerk 3-3-3-3-3 reps
post load to comments

Monday, July 21, 2008

make up WOD from sunday

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.

photo: stephen putting his training to work

Friday, July 18, 2008

Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments

Wednesday, July 16, 2008


Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Post rounds completed to comments.

Wednesday's WOD

Deadlift 5-5-5-5-5 reps
Post loads to comments.
Tuesday:WOD from Sunday

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Monday, July 14, 2008

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Friday, July 11, 2008


no afternoon classes today or this weekend

see everyone monday

Thursday, July 10, 2008

Rx'd WOD:
Run 10 K
Post time to comments

hang clean technique
Crossfit total lifts/form
great learning day today!!

Wednesday, July 9, 2008

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments

Tuesday, July 8, 2008


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Monday, July 7, 2008

unscheduled rest for some...for others:
KB swings
KB deadlift
for time

Sunday, July 6, 2008

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Thursday, July 3, 2008



thursdays WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Post number of minutes completed to comments.

Wednesday, July 2, 2008

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Tuesday, July 1, 2008

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.