Thursday, April 30, 2009



10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.
Post time to comments.
Compare to 060926.
check out the new logo for CrossFit Mom...recognize anyone?

Wednesday, April 29, 2009


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
Post time to comments.
Compare to 070309.



Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Compare to 061130.


135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 060407.

Thursday, April 23, 2009

day 23 friday

class schedule for friday:
6am and 7am
4pm and 5pm

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.
Compare to 081219.

day 22 thursday

no a.m. classes on thursday. we will be open from 4-6 thursday afternoon. morning classes will resume on friday.

Tuesday, April 21, 2009

day 21 wednesday

Annie Lewis Marshall
April 21, 2009
8lbs 10oz
20 3/4"
no crossfit classes wednesday morning, but we will be open from 4pm-6pm wednesday afternoon....see you soon.

Monday, April 20, 2009

closed tuesday

thanks for all of your thoughts, prayers, and kind words on behalf of Julia, Annie and Me. as I write this, Julia is 13 hours into labor and still working at it. We are excited about what the next few hours will bring.
I hate that I will not be able to open the gym on tuesday, but my priority is with my wife and baby. I am so grateful for each of you and look forward to "crushing" some wod's before the end of the week. thank you so much for understanding.

tuesdays wod
for time:
400m run
50 push ups
15 handstand push ups
50 sit ups
15 burpees
50 squats
400m run

Sunday, April 19, 2009

closed monday

well, its baby time!! julia is scheduled to be induced monday morning at 6am (we are still hoping it happens tonight). the gym will be closed on monday. i am pretty sure ALL of you owe me (and yourself) a 5k. thats your monday times to comments. i will send out a text to all the numbers i have with updates, and will let you know about tuesday as soon as i know anything. thanks for being flexible.

day 17 friday

5x5 deadlift

Thursday, April 16, 2009

day 16 thursday


Richardson Area Young Life
Help send a kid to camp this summer for the
“best week of their life”!!
Saturday, April 18
11am - 3pm
Northwest corner of Coit and Campbell in the
Cane’s/TCBY parking lot
Presale tickets available for $5
Donations appreciated
All money goes directly to camp scholarships.
Questions? Contact us at 972-774-9014

day 15

150 wall ball shots for time

day 14

400 m run
30 squats
30 sit ups
400 m run
20 squats
20 sit ups
400 m run
10 squats
10 sit ups
for time

Monday, April 13, 2009

day 13

21, 15, 9
thrusters, 95#
pull ups
100 ring push ups for time

day 11

5 rounds max reps
bodyweight bench press

Friday, April 10, 2009

day 10

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 060919.

day 9

10 rounds for time:
10 sdlhp
10 box jumps
10 sit ups
10 push ups

Wednesday, April 8, 2009

day 8

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.
Compare to 090206.

Tuesday, April 7, 2009

day 7

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

who has made any changes to your diet? feeling better? worse? performance improvement? post to comments.

Monday, April 6, 2009

day 6

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Compare to 090226

Friday, April 3, 2009

day 3

20 min amrap
10 get ups (5ea. hand)
10 push ups

day 2

10 min amrap
10 kb swings
10 walking lunges
10 knees to elbows

Wednesday, April 1, 2009

day 1

for time:
400m row
50 air squats
40 sit ups
30 push ups
20 box jumps
10 pull ups