July 9, 2009

Work Out of the Day

For time:

10 Handstand pushups

10 situps

25 burpees

8 handstand pushups

20 situps

20 burpees

6 handstand pushups

30 situps

15 burpees

4 handstand pushups

40 situps

10 burpees

2 handstand pushups

50 situps

5 burpees



July 7, 2009

Work Out of the Day

For time:

400m run

50 pushups

400m run

50 box jumps

400m run

50 situps

75 double unders

50 situps

400m run

50 box jumps

400m run

50 pushups

400m run


July 6, 2009

*The 7pm CrossFit is back and Foundations will now be at 8pm*

Work Out of the Day


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



July 4th,2009

Happy 4th Of July!!

*There is only 10am CrossFit today.  Come do a hero workout!  BBQ at James’ house afterwards!*




For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run



In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.


This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

July 3, 2009

*There is only 10am CrossFit tomorrow.  Come do a hero workout on the 4th of July!  BBQ at James’ house afterwards!*

Work Out of the Day


For time:

30 Clean and Jerk 135lb/95lb



July 2, 2009

Work Out of the Day

Tag Team 

In teams of 2 complete 3 rounds for time:

400m run

100 squats

80 box jumps, 20 in/18 in

60 deadlift, 135/95

40m buddy carry, or burpees

20 handstand pushups

1 rope climb or 10 rope pullups


Both teammates run together.  Reps can be split in any way with one teammate working while the other rests.  If buddy carry can’t be completed then sub 2o burpees, 40 if both teammates can’t do it.  Both must climb rope.


June 30th, 2009

Workout Of The Day

Tabata Core

Tabata knees to elbows
Rest 1 minute
Tabata back extensions
Rest 1 minute
Tabata situps
Rest 1 minute
Tabata kb swings, 53lbb/35lb
Rest 1 minute
Tabata double unders

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.


June 29, 2009

Work Out of the Day

For time: 

9 thrusters, 135lb/93lb

60 jumping pullups

15 thrusters, 115lb/78lb

30 pullups

21 thrusters, 95lb/63lb

15 strict pullups