May 5, 2009

Work Out of the Day


21 cleans, 135lbs/95lbs

21 ring dips

15 cleans

15 ring dips

9 cleans

9 ring dips



Do you ever think about CrossFit when you aren’t working out?  Are you addicted to CrossFit?  Do you keep checking the computer to see what tomorrows wod will be?  Or maybe just to see a picture of yourself? Would you like it to be posted earlier?  Well if so, why don’t you comment about it?


May 4, 2009

Work Out of the Day

For time:

800m run

21 knees to elbows

50ft overhead walking lunge, 45lb/33lb bar

21 knees to elbows

50ft overhead walking lunge

400m run backwards

50ft overhead walking lunge

21 knees to elbows

50ft overhead walking lunge

21 knees to elbows

800m run



Honesty is telling the truth. Integrity is telling the truth when you’re the only one that would know you are not.  They are both very important in CrossFit as well as in everyday life.  When posting times, counting reps, and using full range of motion on every rep there must be integrity.  Please post any thoughts you might have on honesty and integrity and how they apply to CrossFit on the comments page. Or just comment on the video or how bad the wod is going suck.

May 1, 2009

Work Out of the Day

For time:

10 squat cleans, 155lbs/105lbs

10 jumping pullups

8 Squat Cleans

20 jumping pullups

6 squat cleans

30 jumping pullups

4 squat cleans

40 jumping pullups

2 squat cleans

50 jumping pullups


April 29, 2009

Workout of the Day

Mr. Joshua

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

April 27, 2009

Work Out of the Day


Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye